Exercise


Usually understood by "physical exercise" that physical activity has a specific biomechanical structure that is oriented towards achieving a goal that may be in the entertainment, health or sports. "Physical Activity" is not synonymous with "Physical Exercise" as the former may refer to any human activity (eg, brushing teeth, climbing stairs, etc..), The second refers to a "Physical Activity" with a structure and purpose defined, so that exercise must meet, at least, the programming requirements, intensity and volume.

-Benefits of exercise:

Exercise is a component of lifestyle education, discipline, develops the will and persistence, self-esteem and promotes exoestima, generates self-confidence and a more positive self-image, enabling personal achievement.

The key benefits that regular exercise has on health are these:

1. It increases the operation of the cardiovascular and respiratory systems to improve tissue perfusion and hence oxygen and nutrients to tissues.
2. Opera changes in the mind of man toward more positive directions regardless of any curative effect. An appropriate exercise program strengthens the human psyche, producing moderate but positive and sustained impact on certain states of depression, anxiety, stress and psychological wellbeing.
3. Increases cerebral circulation, which makes the individual more awake and alert, and improves thought processes.
4. Improves and strengthens the musculoskeletal system (bones, cartilage, ligaments, tendons) contributing to increased quality of life and degree of independence, especially among older people.
5. Provide longer useful social and human capacity to improve their physical, cardiovascular, bone and muscle raises its production levels, so that slows the aging changes. It ensures greater ability to work and help to safeguard the longevity to favor the elimination of toxins and oxidants.
6. Improving the physical appearance of the person.

Abnormalities or diseases in which it has been shown that physical exercise is beneficial, especially as a primary prevention are:

* Asthma, Stress of pregnancy, strokes, diabetes mellitus, Gestational Diabetes, Obesity, Hypertension, Osteoporosis, Different types of cancer such as prostate and colorectal cancers.

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Exercise and wellbeing

Attenuates the sensation of fatigue, lowers cholesterol levels, and increases the ability to dissolve blood clots that can lead to thrombosis. It is also highly effective in psychological disorders associated with depressive feelings.

It releases endorphins, morphine-like secretions produced by the brain endorphins flat cushion body aches and facilitate feelings of pleasure and even euphoria.

People who have been adopted as the fitness lifestyle, usually sleep better, have less anxiety and tension. They are virtually immune to stress.

Regular exercise rather than dieting, avoid falling into the overweight. Proven longevity factor contributing to the quality of life in old age.

The exercise groups or activities can be sorted into three categories. For the cardiorespiratory system is recommended aerobics. For the support of joints and muscles, is prescribed and calisthenics, more advanced, for the increment of force, equipment and exercises with weights. For a good exercise is not recommended for more than 20 minutes the first few weeks. As for the body to take physical exercise as a habit, you may go adding more exercise time.

Impairment of physical exercise

Although a priori physical exercise as a positive and healthy, we must consider how much exercise is safe for health and what exercise you should practice. A widespread perception is quite wrong that the practice of physical exercise, which sometimes seems to follow implicitly from the benefits proclaimed grassroots health, is that these positive effects occur only by their practice without explaining precisely what should be the content, volume and intensity of the practice, according to the characteristics and circumstances of the individual, which are factors that must be concretized in a prescription.

Simplistically, it is believed that the more exercise is performed the greater the benefits in health and body image. Have been created so wrong about topics such as sport.

Health and slenderness

As is widely believed that the positive value of physical exercise on health, it should be noted that physical exercise can also be matched by a series of negative effects, especially when performed improperly by imprescisiĆ³n in type physical exercise volume, frequency and intensity of your performance and goals we will achieve.

Overtraining, the sharp pressure from the media and advertising in ideal physical appearance, not only reflected in eating disorders in women, such as bulimia and anorexia, but is also affecting men through a variety disorder called EDNOS (eating disorder not specified).

Also known as "vigorexia" or "muscle strain" the disorder is an obsession with the body that affects most to the men and takes them to exercise excessively in order to tone your muscles more and more without ever to a state of conformity.

People affected by this disorder come to feel that exercise is not doing enough and even eat and drugs such as anabolic steroids to achieve the image you want.

These people may stop going to events because they do not feel comfortable with your body, come out of their jobs for not wanting to interrupt the exercise and in fact continue exercising even enduring pain and injuries.

As happens in anorexia, this condition ultimately affects the image of the person who acquires a muscular appearance but still does not show because he feels ashamed of himself and believes that his body is not muscular enough yet.

Generally, to obtain appropriate adaptive responses to exercise in adults it should be noted that minimal stimuli do not produce adaptation, intermediate provide optimal and maximum responses can lead to dangerous situations. The planning exercise should be conducted every respect, but giving preference to the development of resistance, flexibility, coordination and muscle conditioning. It may be desirable to enhance a muscle group deficit at the start of aerobic conditioning. Not adequately rehabilitate the muscles needed can lead to recurrent injury and abandonment of fitness programs. When the individual takes time without doing a sport or have not ever done, caution will be taken at the beginning of conditioning, stress intensities recommending soft, about 3-4 METs, with slight increases every 3 to 4 weeks. Supervision by a trained professional is necessary in this group. Whether the recommendations are made by technical staff to individuals considered in isolation, as if done from public health services through campaigns or health education programs, it is necessary to clearly define the objectives to be achieved, the type of and recommended exercise intensity, frequency and duration. The program always well advised to age, sex, health status, constitution, physical and personal interest. By indicating a program of physical exercise is necessary to consider some key variables in order to the proper conduct of the activity.


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