Playing sports
Sport is good for everyone
All scientific research shows that the beneficial effects of adequate and regular training are numerous:
- TOincreases the muscle power of the heart and slows the heart rate at rest. This results in a decrease in the risk of heart accidents and better resistance to effort.
See also
-Improves arterial circulation. This results in a decrease in the risk of brain accidents, phlebitis ...
- It oxygenates muscles and organs and increases resistance to exertion, strength and speed. The whole body works better (digestion, sleep, brain ...).
- Strengthens the joints (the ligaments are strengthened and become more elastic) and strengthens the bones (by increasing bone mass). Consequently, it helps prevent the decrease in bone density associated with aging.
- Develop elasticity and coordination.
- Helps keep morale high, feel good about yourself and confident.
- Facilitates the weight control through the reduction of fat in the body.
- Sculpt the silhouette toning the muscle mass.
- Help to lead a healthy life, without tobacco, unhealthy diet, stress, lack of sleep.
The best way to train
Of course, if you want to stay fit and healthy, you need to exercise every day. But for better results, the ideal is to vary the activities:
> An endurance sport, twice a week. Swimming, cycling, walking, jogging, cardiotraining equipment are the best allies of the heart and weight. Provided they are practiced for at least 40 minutes straight.
> Muscle strengthening exercises, once or twice a week. Weights, gymnastics classes, aqua gym, gentle gymnastics allow you to sculpt and tone your muscles, thanks to a well-localized effort.
> An "activity of balance", once or twice a week. To improve coordination and posture, there is nothing better than dance, fitness, racket sports, collective sports or even martial arts. Plus it's fun!
> Relax at the end of each course. It is essential for promoting relaxation and recovery. Stretching, deep breaths ...
The rules to follow
In order not to risk getting hurt by practicing your sport (cramps, lactic acid, fractures, tendonitis, excessive fatigue ...), follow these simple rules:
- Consult a doctor. It is preferable to undergo at least one control visit per year. In any case, for each new registration, you will be asked for a medical certificate of healthy and robust physical constitution.
- Do not overdo it. The duration and intensity of physical activity must always be appropriate to your physical and technical level.
- Warm up. Practiced before the activity for at least a quarter of an hour, the warm-up must be complete (moving to increase heart rate and body temperature) and local (muscle stretching, rotation of the main joints…).
- The right outfit. It is essential to have clothing and equipment suitable for the sport practiced, your morphology, your level and the climatic conditions.
- Drink enough. Sports activity causes you to lose a lot of fluids. To compensate for this water loss, you have to anticipate the onset of thirst and you have to force yourself to drink small amounts of water regularly (1 glass), without waiting for a dry throat.
- Adjust your diet to the effort. During training, the need for sugars - the body's fuels - can be very high. It is therefore essential to eat slow carbohydrates (starchy foods: bread, pasta, rice, cereals, potatoes ...) before any prolonged exercise. proteins and iron are essential for the transport of oxygen in the muscles and to keep them in shape.
- Promote recovery. A little stretching, a little water, a lukewarm shower and a localized massage are a must if you don't want to suffer from muscle pain and fatigue.
- Be consistent, but don't overdo it. Physical fitness must be taken care of regularly, as it regresses in the event of inactivity. Clearly, physical abilities decrease during the 2 weeks following the suspension of training and, after 12 weeks of absence, the benefits obtained are practically lost. To keep fit, just train 3 times a week for 45 minutes.
(Exercising every day is possible, as long as you don't exaggerate, causing a really bad generalized fatigue.)
