One sport to lose weight, the other to gain more strength or to build fitness. You can of course also exercise to simply exercise. Sports has many benefits for your health. Both for your physical health and for your mental health. In this blog we explain what sports do to your body and mind.
Exercise is good for your physical health
Sport has a positive effect on your health and reduces the risk of diseases such as obesity, cancer, cardiovascular disease and diabetes.
Exercise makes your heart stronger
When you exercise, your heart goes to work. Your heart rate will go up and your heart muscle has to work hard to pump the blood around your body. The more you exercise, the stronger your heart becomes because he has to work hard more often. That benefits your health. Lower your cholesterol levels in your blood, which reduces the risk of heart disease. This also reduces the risk of blood clots. Exercise improves
your resistance
Regular exercise ensures that your body is better able to protect you against bacteria and viruses. Your immune system is therefore strengthened when you exercise. That way you no longer have to worry about the next flu epidemic!
Stronger muscles through sports
Do you sit a lot, for example because of an office job? Sitting all day is not good for your health, so exercise is extra important. You can keep your body flexible by exercising. This is because you use your body in a different way than when you are sitting. You will notice that your muscles are less stiff and that your posture improves.
Exercise is good for your mental health
Exercise is not only good for your physical health, but also for your mental state.
More energy through sports
After a good workout you feel exhausted, but eventually you feel the energy. Exercise puts your brain to work, making you more productive and allowing you to think more clearly. Your digestive system is also put to work, giving you more energy.
Exercise makes you happy
During intensive exercise, the substance 'endorphins' is released, a substance that makes you happier and more relaxed. The more you exercise, the better the production of endorphins starts. So do not give up after the heavy training, but continue to bite and keep visiting the gym. Later you will happily enjoy the benefits!
Sleep better thanks to sports
If you exercise regularly, you will fall asleep faster, sleep deeper and wake up fresher. Please note: if you do a vigorous training shortly before going to sleep, you will have difficulty falling asleep.
These examples are just a selection of all the benefits of exercising. So, even if your couch is very comfortable, try to come to SportCity regularly to train. For your sports goal and / or for your health. See you soon!
2. Is it wise to exercise when you are sick?
A dry throat, a full nose, a headache or a cold: enough reasons to stay at home to rest instead of going to the gym to train hard for your sports goal again. After all, you want to give your body time to get better and you don't want to make your illness worse. Or is it better to gather all your courage and start exercising? Is exercising good for your immune system when you are ill? Or can you look better? In this blog we explain what is more sensible to do when you are sick.
In this cold autumn period you will soon have a snot nose. Cold and flu viruses are simply very contagious. That is why it is important to maintain your resistance anyway, so that you are resistant to these viruses
3. How exercise affects your resistance
Exercise can help to get your resistance (again) up to standard: when your condition is better, your resistance is also better. To reduce the risk of cold and flu viruses, we recommend that you exercise for half an hour or less than an hour every day. Consider, for example, taking a walk in the open air, training in the gym or cycling. Exercise is good for your body and has many benefits. On the other hand, extreme exertion, such as running a marathon or exercising for hours, temporarily lowers the resistance and therefore you run more risk of picking up a virus at that moment. Even if you cool down too quickly after exercising, this can lower your resistance. That is why it is very important to take enough time for your cool-down after your workout. In addition, make sure you stay warm, especially if you are sweaty, for example with a thick sweater. This way you will catch a cold less quickly
4. The neck check: can I exercise if I don't feel well?
There is a simple method to check whether it is wise to exercise when you are sick: the neck check. This means that if you only have symptoms above the neck (such as a runny or stuffy nose, sore throat, headache or earache), exercising is not a problem. It is better to take it easy during your training. You will notice that you have less energy than usual because your body is still recovering from the virus.
Do you (also) suffer from symptoms under the neck, for example coughing, shortness of breath, wheezing, fever or muscle pain due to illness? Then it is wise not to exercise. The chance of overloading your muscles is a lot higher if you exercise while you are sick. In addition, your body also needs rest and a lot of energy to get better if you have symptoms under your neck. When you exercise, you slow down your recovery. It is a myth that when you exercise, you get better faster
Exercise when you are ill is therefore not advisable if you suffer from symptoms under the neck (coughing, shortness of breath, wheezing, fever or muscle pain due to illness). In that case, rest until you feel better and then start exercising again. If you suffer from ailments above the neck (runny nose, stuffy nose, sore throat, headache or earache), exercising won't hurt. Take it easy, because your body also needs energy to fight the viruses.
5. What does yoga do to your body?
About half a million Dutch people regularly stand on a yoga mat. Yoga has become increasingly popular recently, because it makes you smoother and stronger, but also because of the soothing, soothing feeling afterwards. Science is also showing increasing interest. It is well known that yoga is good for your body and mind. But what exactly does it all do to your body? We will explain it to you in this blog.
Types of yoga
There are different types of yoga you can practice. Below is an overview of the different types of yoga that we offer at SportCity and their benefits:
Hatha yoga
This is a classic form of yoga. During this lesson dynamic and still postures alternate. Hatha Yoga brings inner peace, relaxation, reduces stress and of course gives more energy.
Flow yoga
A soft and dynamic yoga class, in which different postures are alternated with fluid movements. Strenuous and relaxing postures are combined at a slightly faster pace than a regular Hatha yoga class.
Vinyasa yoga
A fluid form of yoga where different postures are alternated with each other to the rhythm of the breath. Vinyasa Yoga helps for rest and it has a positive effect on self-confidence.
Power Yoga
A physically powerful and challenging variant of yoga. Different postures alternate and the whole body is involved. In this form of yoga, the focus is a little more on the development of muscles.
Yin Yoga
In this form of yoga you practice a series of sitting or lying postures in which the muscles remain relaxed and where you exert light pressure on joints and connective tissue. Yin Yoga promotes mobility in the muscles and calms the mind.
Mindful Yoga
Mindful yoga focuses on the technique of meditation. This is achieved through active forms, the execution of refined movement exercises and mindfulness.
Kundalini Yoga
Achieving a higher state of consciousness, practical exercises, breathing exercises, and feeling years younger all come under this form of yoga.
What yoga does to your body
So there are many different types of yoga with different purposes. Below we give you 10 general points why yoga is good for your body.
1. Increase your flexibility
Regular stretching of the muscles makes them more flexible. This makes your body more mobile and vital. The chance of injuries is also reduced.
2. Strengthens your muscles
Depending on what type of yoga you are doing, it will help strengthen your muscles. Some poses you hold for mnutes and minutes and this strengthens your muscles. A strong and flexible body is important to get the best out of yourself.
3. Improves your posture
Sitting a lot is not good for your posture. Yoga helps you to become more aware of your body and improve your posture, because you perform movements that are very good for your body.
4. Strengthens your bones
Holding postures for longer ensures that your bones are strengthened and that you have less chance of, for example, osteoporosis (bone loss).
5. Lowers your blood pressure
Yoga can help lower blood pressure because it is very relaxing. Exercises such as savasana and meditation can help with this.
6. Helps you relax
Yoga includes many relaxation exercises. These help you to experience less stress. You actually teach your body to switch between exercise and relaxation.
7. Improves your blood circulation
The wide variety of postures you do in yoga will help you improve blood circulation. Not only because you exert yourself, but also because of the nature of postures. For example, postures with the legs in the air help improve blood flow in the legs.
8. Improves your oxygen intake
One of the most important elements of yoga is breathing. By breathing differently and using the full capacity of your lungs, you absorb more oxygen into your body. This ensures a better and more efficient oxygen uptake.
9. Strengthens your back
Within yoga there are six different types of postures. Forward bends, back bends, extensions, twisted postures, inversions and lateral postures. All these postures all help in some way to make your back stronger, more flexible and more vital.
10. You get more energy
Through yoga, meditation and mindfulness you ensure that you are less stressed. By following these exercises, you will find that you will become more energetic. This will also ensure that there is more energy left for important things.
As you can read, there are different types of yoga and many reasons why it is good for your body. SportCity has the largest yoga offer in the Netherlands, so there is always a class that suits you. You can try SportCity for free throughout November, so visit one of our SportCity locations to try out a yoga class and relax!
6. In the sauna after exercise: to do or not?
First train fanatically in a group lesson or with the fitness equipment and then into the sauna: it sounds like a nice reward after your hard sporting work. But is this also the case? Or is it better to avoid the sauna after exercise? Maybe you wonder what the sauna actually does to your body after exercise. Or is it more sensible to go into the sauna before you start training? All questions that we answer for you in this blog. Read on quick!
7. In the sauna before your workout
You would think it would be useful to warm up your body in the sauna before you start exercising. It is not recommended to dive into the sauna before your workout. Because of your visit to the warm room, you have less stamina and your body needs a lot of time to compensate for the loss of moisture, which is more difficult if you are also sweating during your workout.
8. In the sauna after your workout
Staying in the sauna for too long after your workout is also not wise. Your body can then use your muscles as energy. In addition, your body also loses a lot of moisture. It is advisable to stick to a maximum of 10 to 15 minutes if you go after your workout.
Below we give you a number of tips if you want to step into the sauna after your workout:
1. Wait a while before entering the sauna
Do you still sweat from exercising? Then wait a while before you step into the sauna, so that you have cooled down a bit. Take a (cold) shower before entering the sauna. Dry yourself well, because if you are dry, you can perspire better and this is better for your health.
2. Drink plenty of water
It is important to drink enough water between exercise and the sauna. Your body loses a lot of moisture. It's important to stay hydrated and drink plenty of water.
3. Do not stay in the sauna for too long
Try not to sit for too long after your athletic endeavors. In principle, 10 to 15 minutes are enough to repair small muscle tears that you sustained during your training. That way you don't lose too much moisture.
It is therefore good to go into the sauna to relax after your workout. Make sure you stay well hydrated (because you lose a lot of moisture) and that you do not stay in the sauna for too long. 10 to 15 minutes is enough. It is not recommended to enter the sauna before exercising.
You are welcome throughout November to try out SportCity for free. Do you want to know what it is like to recover in the sauna after a workout? Feel free to drop by to experience it!
9. 3 reasons why a sauna is good for you
Almost everyone has those days when you are not feeling well. Do you recognize this too? This can have many causes. Consider, for example, too little sleep, nutrition or relaxation. Going to the sauna is one of the things you can do to relax properly. But is the sauna really that relaxing? And is it good for your body? In this blog we explain the effect of a sauna on your body.
These are 3 reasons why a sauna is good for you
Good for your health
The sauna can help you improve your health. A study by the University Clinic Charité in Berlin showed that the sauna improves your immune system, stimulates and stabilizes blood circulation. Your body reacts to the heat of the sauna and the cold when you cool down. Your body then produces antibodies. Your body produces more white blood cells, so that you develop a better resistance to the flu and cold.
Relaxing
Scientists at Oklahoma State University conducted a study and it found that the levels of Serontine, a substance in your body that makes you feel happy and relaxed, increase in your blood when you regularly visit the sauna. So it actually has a relaxing effect! In addition, the research also showed that people who regularly visit the sauna are more resistant to stress, feel more relaxed and more satisfied.
Good for your skin
Your body reacts strongly to the heat in the sauna. Your body works hard to cool down: you start to sweat. Due to the high temperature, pores open and your blood vessels dilate. This way your skin can be properly cleaned. You not only lose moisture, but also excess sebum and other dirt. From a study by Dr. Doreen Kowatzki at the University of Jena has shown that the sauna not only has a cleansing effect, but is also really healthy for your skin: it strengthens the protective layer and moisturizes the horny layer. It also really makes your skin stronger.
10. PHYSICAL APTITUDE
We explain what physical fitness is and what its components are. Aerobic capacity, flexibility, endurance, strength, speed, and more.
11 What is physical fitness?
Physical fitness refers to the ability of a person to perform some type of physical activity . It is the natural condition that human beings have to do any activity.
Physical fitness is something that a person develops over time . Any quality can be improved through practice and effort .
Each person has a different physical quality for what he / she develops better, however, whatever that quality is, one must have good physical fitness , which, among other components, consists of aerobic capacity and flexibilite
12. Aerobic capacity
Aerobic capacity is the ability of the body to be able to do long-term physical activities , in addition to being low or high intensity with an estimated time of three to four minutes.
Aerobic activities do not require great physical effort , the most important thing is the duration of each of them. This type of training is mainly responsible for eliminating accumulated fat from the body, immediately someone who exercises in this way will notice how the circumferences of their body, especially the abdomen, begin to be reduced.
13. Flexibility
Flexibility is the ability of muscles to stretch without damaging them in any way . Flexibility is dependent on the muscular elasticity and joint mobility that the body has.
However, there are many factors that also help flexibility, they are genetic inheritance, age, the younger one is in age, the more elasticity the body has. For physiological reasons, women have greater flexibility than men .
Other important factors are the ambient temperature and the muscle temperature , it is always essential to warm up before performing any type of physical activity and never demand too much from the muscles, since this would cause great damage to them, in some cases even irreversible.
14. Other components
In addition to being composed of these two factors, physical fitness is also developed from
Muscular endurance Muscular endurance is the number of times that it is carried in each training, that is, the body itself has resistance itself, but it must carry out the resistance in the upper part of the body repeatedly.
Muscular strength. It is the ability of a muscle to perform a certain amount of force to achieve better resistance in a single effort.
Joint mobility. Muscles, bone structure , tendons and ligaments are involved in joint mobility . It is necessary for the joints to be strengthened through physical activity, so if they are not in good condition, other factors, such as muscular endurance, will not be able to be trained.
15. Speed.
Muscle elongation. It is the most important thing before doing physical activity. Stretching and relaxing the muscles by elongating them prevents us from future injuries and damage, it is about preparing the body to strengthen it.
Anaerobic potential. They are the activities of reduced time and with a great level of intensity.
Muscle power It refers to the amount of training and work that is done in a given amount of time. In athletes, it is very important to have a good muscle power training, since with it they will be able to stand out in certain activities.
It can help you: Resistance
16 Health-Related Physical Fitness in Adolescents
ABSTRACT
Objective: To identify the health-related physical fitness profile of Brazilian adolescents (10-17 years) living in a small town of German colonization and to describe the prevalence of those with low levels of physical fitness according to sex and age.
Method: This is a school-based cross-sectional epidemiological study conducted with all adolescents (10-17 years) enrolled in five public schools of São Bonifácio, Brazil. The study included 277 adolescents (145 boys and 132 girls). The FITNESSGRAM ® test battery was applied for the assessment of percent body fat, flexibility, muscle strength / endurance and cardiorespiratory fitness.
Results: Higher mean values of percent body fat and flexibility ( p<0.01) were found in girls; boys showed higher means ( p <0.01) for pull-up and cardiorespiratory fitness tests. The prevalence of adolescents with low levels of physical fitness was high for percent body fat (boys: 29.3%, girls: 31.8%, p = 0.75), flexibility (boys: 26.9%, girls: 54.5%, p <0.01), muscle strength / endurance (curl-up: 37.9% of boys and 45.5% of girls, p = 0.25; modified pull-up: 47.6% of boys and 54.5% of girls, p = 0.30) and cardiorespiratory fitness (boys: 28.0%, girls: 36.9%, p = 0.15). As for the overall physical fitness, 75.7% of boys and 88.9% of girls did not meet the minimum recommended values ( p = 0.01).
Conclusion: Effective intervention programs are necessary to promote changes in the health-related physical fitness profile of adolescents from São Bonifácio, Brazil
Keywords: Body composition. Brazil. Cross-sectional studies. Flexibility. Muscle strength.
ABSTRACT
Objective: To identify the profile of physical fitness and health of Brazilian adolescents (10 to 17 years old) from a small city of Germanic colonization, as well as to describe the prevalence of those with low physical fitness according to sex and age.
Method: Cross-sectional, school-based epidemiological study carried out with all adolescents (10 to 17 years old) from five public schools in San Bonifacio, SC (n = 277; 145 children), in 2010. The FITNESSGRAM ® test battery was used to evaluate body fat percentage, flexibility, muscular strength / endurance, and cardiorespiratory fitness.
Results:A higher mean percentage of body fat and flexibility (p <0.01) was found in girls; in children, higher mean percentages were obtained in chin-ups and in the cardiorespiratory fitness tests (p <0.01). The prevalence of adolescents with low physical fitness was high for body fat (boys: 29.3%; girls: 31.8%; p = 0.75), for flexibility (boys: 26.9%; girls: 54.5%; p <0.01), for muscular strength / endurance (abdominal test: 37.9% of boys and 45.5% of girls, p = 0.30) and for cardiorespiratory physical fitness (boys: 28.0%; girls: 36.9%; p = 0.15). Regarding general physical fitness, 75.7% of the boys and 88.9% of the girls did not reach the minimum recommended values (p = 0.01).
Conclution: Effective intervention programs are necessary to promote changes in the health-related physical fitness profile of adolescents in San Bonifacio, SC.
Keywords: Body composition. Brazil. Transversal study. Flexibility. Muscular strength.
Objective: To identify the health-related physical aptitude profile of Brazilian adolescents (10-17 years old), of Germanic ethnic origin and to reduce the prevalence of those with low physical aptitude, according to sex and age.
Method: School-based cross-sectional epidemiological study carried out with all adolescents (10-17 years old) from 5 public schools in São Bonifácio (Brazil). Or I study 277 adolescents (145 raptors and 132 girls). It is applied to a battery of FITNESSGRAM ® tests to assess the percentage of body fat, flexibility, muscle strength / resistance and cardiorespiratory fitness.
Results:As girls show higher average values of percentual fat and flexibility (p <0.01). The birds of prey show the best performance in our arm flexion and cardiorespiratory fitness tests (p <0.01). Prevalence of two adolescents who did not reach the Saudi area of physical fitness was elevated for body fat (raptors: 29.3%; girls: 31.8%; p = 0.75) flexibility (raptors: 26.9%; girls: 54.5%; p <0.01) , muscle strength / resistance (abdominal test: 37.9% two raptors and 45.5% girls, p = 0.25; arm flexion test: 47.6% two raptors and 54.5% girls; p = 0.30) and cardiorespiratory fitness (raptors: 28.0 %; moças: 36.9%; p = 0.15). Na general physical aptitude, 75.7% two raptors and 88.5% of youngsters do not reach or minimum purpose for health (p = 0.01).
Conclusion: Effective intervention programs are necessary for the promotion of removals and no profile of physical aptitude related to the health of two adolescents from São Bonifácio (Brazil).
Palavras-chave: Body composition. Brazil. Transverse studies. Flexibility. Muscular strength
Physical fitness is an important health marker since childhood and adolescence, 1 and the maintenance of satisfactory levels is related to the reduction in the incidence of risk factors for chronic degenerative diseases such as obesity, diabetes mellitus type 2, systemic arterial hypertension, and cardiovascular diseases in adulthood. two
In Europe, low levels of physical fitness are observed in adolescents of both sexes. 3,4 The prevalence of low cardiorespiratory fitness is 31.6% in teenage boys and 42.4% in teenage girls (12.5-17.5 years). 3 As for body composition, body overweight is present in 25.9% and 19.2% of male and female adolescents (13.0-18.5 years), respectively. 4 In medium and large size cities in Southern Brazil, it has been observed an increase in inadequate levels of adolescents' body composition, 5 cardiorespiratory fitness, 6 muscle strength / endurance 5 and flexibility 7 for the health.
The components of physical fitness differ between ethnic groups 8.9 and are influenced by phenotype. 10 Although adolescents from large urban centers are exposed to low physical fitness, the access to the available physical spaces, such as parks, squares and clubs, are considered appropriate for physical activity 11 and thus for the maintenance of physical fitness levels in these cities. However, in small town investigated, the access to these spaces is limited, due to lower availability.
Even though the Brazilian literature has reports on health-related physical fitness in adolescents, 5-8 most studies were conducted in large urban centers. 5-7 However, it is not totally clear yet whether the physical fitness profile of adolescents from small municipalities colonized by Europeans differs from that observed in studies carried out in large urban centers from Southern Brazil and in municipalities from other Brazilian regions and from Europe, for this reason, this study is justified.
Considering that external influencing factors of physical fitness are similar among adolescents, it will be possible to observe whether body composition and motor performance differ from those observed in studies conducted with heterogeneous populations and whether the proportion of adolescents who does not meet the health criteria for physical fitness is the same as that found in adolescents from larger urban centers. Furthermore, studies using the new cutoff points 12,13 proposed by FITNESSGRAM ® have not been carried out in Brazil yet.
Therefore, the aim of the present study was to identify the health-related physical profile of Brazilian adolescents, from 10 to 17 years of age, living in a small town of German colonization and to describe the prevalence of those who do not meet the criteria for health-related physical fitness according to sex and age.
Method
17. Study design and participants
The study on health-related physical fitness analysis in was adolescents developed from a epidemiological cross-sectional project called " Physical activity and lifestyle: a three-generation study in São Bonifácio, Santa Catarina " ( " Atividade physical and lifestyle: um estudo de três gerações em São Bonifácio, Santa Catarina "), approved by the Human Research Ethics Committee of Universidade Federal de Santa Catarina (UFSC), process no. 973/2010. This study has been conducted so far with all adolescents (10-17 years) from São Bonifácio, Brazil. This town from the state of Santa Catarina was intentionally selected, according to the following criteria: being small and colonized by the Germans.
The southern region of Brazil was predominantly colonized by Europeans. The first European colony settled in Santa Catarina was German, considered the second largest ethnic group in the region, after the Italians. This state has received immigrants from various countries of Europe, and Germans settled in northern and southern state of Santa Catarina, and São Bonifácio stands out for being colonized only by Germans. 14
São Bonifácio is located 70 km far from Florianópolis, state of Santa Catarina, Southern Brazil. Its population is of 3008 inhabitants, 77.23% of which live in the rural area. The colonization of the town began in 1864, when the first German immigrants arrived, coming from the region of Westphalia. Its economy is based on agriculture, with emphasis on tobacco plantation, olericulture, and dairy manufacturing. 15 The town has a Human Development Index (HDI) of 0.785, being classified into medium HDI. 16
The target population of the study were adolescents aged 10-17 years enrolled in public schools of São Bonifácio, SC, Brazil in 2010 ( N = 291). According to the World Health Organization, 17 individuals aged 10-19 years are considered adolescents. São Bonifácio has one state and four municipal schools. A school census was conducted and all adolescents at the age group to participate in the study were invited. All adolescents aged 10-17 years were eligible for this study ( n = 277) and agreed to participate by presenting the consent form signed by their parents or guardians, who were present at school on the day of assessment and able to perform the physical tests .
18. Data collection
The team of evaluators comprised 14 physical education professors and students from Universidade Federal de Santa Catarina. The Physical Education students were assistants in data collection. The measures and tests were applied by teachers. A previous training was performed for standardization and application of physical tests and anthropometric evaluation. Each evaluator was responsible for the same test from beginning to end of measurements.
The period of data collection was seven days, in September 2010, in the school premises, during class time. Firstly, in a previously prepared room, anthropometric measures (body mass, height, and skinfold thickness) were obtained. Next, adolescents were taken to a multi-use gymnasium, were they performed the physical tests in the following order: back saver sit and reach, curl-up, modified pull-up, and 20-m shuttle run test. No warm-up was performed before the execution of the physical fitness tests.
19. Anthropometric variables
Body mass was measured with a digital weight scale ( Filizola ® ), with a 150 kg capacity and 100 g scale. Height was obtained with a stadiometer ( Sanny ® ), measuring scale of 0.1 cm. Triceps and subscapular skinfold thicknesses (TSF and SSF respectively) were collected using the Cescorf ® scientific skinfold caliper, a Brazilian model with design and mechanics similar to those of the English Harpenden ® skinfold caliper, with a constant pressure of around 10 g / mm 2 for any opening of its jaws, measuring unit of 0.1 mm, and contact area (surface) of 90 mm 2 . The measurements were performed by two trained evaluators and followed FITNESSGRAM ®standards. 18 To perform this task, they had their intra- and inter-evaluator Technical Error of Measurement (TEM) calculated before data collection with a sample of 17 adolescents, using the difference method, according to the procedures described by Gore et al. 19 The limit for intra-evaluator TEM was 3% for skinfold thicknesses and 1% for other measures. For inter-evaluator TEM, the error limit was considered as 7% for skinfold thicknesses and 1% for other measures. To assess body composition, TSF and SSF were employed in the calculation of percent body fat, using the equation of Slaughter et al. twenty
20. Physical fitness
The components of health-related physical fitness investigated were: body composition, flexibility, muscle strength / endurance, and cardiorespiratory fitness. The measurement of these components followed the procedures proposed by FITNESSGRAM ® . 18 The tests applied were: back saver sit and reach, curl-up, pull-up modified and 20-m shuttle run. Due to the high correlation between flexibility of right and left legs ( r = 0.92), the mean for the two measures was used. Data from the test were processed using the following equation, which was proposed by Leger et al., 21 to estimate maximal oxygen uptake (VO 2 max): Y = 31.025 + (3.238 * X 1) - (3.248 * X2) + (0.1536 * ( X 1 * X 2)), in which Y : predicted value of VO 2 max in ml / kg / min; X 1: running speed corresponding to the stage in km / h; X 2: subjects' age.
The cutoff values adopted to verify the proportion of adolescents who were not in the healthy fitness zone, specific for sex and age, were those described in FITNESSGRAM ® , 22 Revision 8.6 and 9.x (2010) ( Table 1 ). These adolescents were classified into the needs improvement zone, it means, they were evaluated as having low physical fitness. For overall physical fitness, adolescents were considered with low physical fitness if they were simultaneously in the needs improvement zone in all measured tests (percent body fat and back saver sit and reach, curl-up, modified pull-up and 20-m shuttle run [VO 2 max] tests).
21. Appropriate Exercises at each stage of life
Exercises during childhood and adolescence
In childhood, exercise helps management weight , contributes to bone health , stimulates self-confidence, and establishes healthy sleep patterns . establishments suggest that youngsters get a minimum of one hour of daily exercise . Here are some tips:
youngsters ought to attempt varied sports and develop totally different skills, comparable to swimming and kicking a ball.
unexpected physical activity, such as playground games, is additionally helpful.
exercise habits tend to say no increasingly throughout adolescence, particularly within the case of ladies . obtaining a adequate quantity of exercise helps to stay the body in shape, yet on management stress and anxiety . you'll encourage your children' activity by following these 2 tips:
Encourage your juvenile to play a team sport, whenever possible.
Some teens don't like these varieties of sports. For them, swimming or athletics may be choices to think about to stay in smart shape.
From twenty to thirty
round the age of 25, individuals are at their physical best, with the shortest reaction times and therefore the highest VO2 easy lay (the most rate at that the body can pump O to the muscles). once this peak, VO2 max decreases by up to 1ch year , and reaction times are extended . the nice news is that regular physical activity can slow this decline . Increasing lean muscle mass and bone density throughout this life stage helps retain them years later.
make merry coaching and take a look at varied disciplines. you'll try tag rugby football ( non-contact rugby with tapes ), rowing, or intense out of doors training (with a monitor).
If you exercise regularly, consult a sports skilled and incorporate "periodization" into your training regimen. this idea implies the division of exercise into progressive cycles that manipulate totally different aspects of training, comparable to intensity, quantity and {sort|and kind} of exercise, so as to optimize performance and modify the observe of a planned activity, such as the triathlon.
From thirty to forty
From the age of 30, skilled career and family life become a priority for several people, so it's necessary to keep up strength and vas health to prevent the logical physical decline.
If you have got a inactive job, take care to maintain correct bodily property hygiene and to not sit for long periods of time. this may be accomplished, for example, by walking upstairs to the toilet upstairs or by standing once respondent or creating a phone call. it's wise to maneuver each [*fr1] hour whenever possible.
Train smart. attempt high-intensity interval coaching, with bouts of high-intensity activity (up to 80% of your most heart rate) combined with periods of low-intensity exercise. Sports comparable to sprinting or athletics are excellent for those that don't have abundant time, since they'll be practiced in twenty minutes.
Women, particularly once giving birth, like training that exercises the girdle floor (known as Kegel exercises) to forestall incontinence .
keep inquisitive about diversifying your exercise routine. attempt bivouac , spinning, or yoga.
From forty to fifty
many of us gain weight in their 40s. Exercises that increase resistance are the simplest various to optimize the burning of calories and counteract the buildup of fat, reversing the conventional loss of three to 8% of muscle mass that happens each decade. active 10 weeks of resistance-focused coaching might increase lean weight by 1.4 kilograms, increase resting rate (RMR) by 7% and reduce fat weight by 1.8 kilograms.
attempt kettlebells or kettlebells , or begin a weight lifting effort at the gym.
begin running (if you don't already) and don't be afraid to leap into the next intensity exercise program. It' a no-brainer, however you get a lot of fruit running than walking.
Doing Pilates may be terribly helpful to strengthen the central a part of the body and avoid back pain, that typically seems during this decade
From fifty to sixty
once the age of 50, the aches and pains intensify, at a similar time that chronic disorders comparable to type a pair of polygenic disease or vas diseases will manifest . In biological time women, the chance of cardiopathy will increase as estrogens are reduced.
Do strength activities doubly every week to keep up your muscle mass.
Weight-bearing exercises, comparable to walking, are extremely recommended. Walk at a brisk pace in order that your respiration rate increases and you run off into a sweat.
attempt one thing different. martial art is nice for balance and relaxation.
From sixty to seventy
it's common for individuals to accumulate chronic ailments as they age. Approaching old age may be a major risk issue for the event of willcer . Maintaining a high level of physical activity can facilitate stop totally different tumors, comparable to post-menopausal breast cancer, colon cancer, or female internal reproductive organ cancer, whereas reducing the chance of developing chronic diseases, such as heart conditions and {sort|and kind} a pair of diabetes.
Physical activity tends to decrease with age, so you ought to attempt to keep active and take a look at to interrupt the trend.
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