Life expectancy of the inhabitants of our planet skillfully engaged in sports is noticeably lower than the average statistical one.
But most of the ordinary inhabitants of our planet life is not reduced by unnecessary physical overload, but on the contrary, reduced physical activity (hypodynamia).
Some researchers say that in the 20th century physical overload decreased by 50 times, compared to the last centuries. If you understand, then you can come to the conclusion that this statement is almost no exaggeration. Physical overexertion does not add health, and the lack of movement is harmful to the body.
Physical training is the main direction in the prevention of accelerated aging. Swedish researchers note that skiers of their country live on average, 4 years longer than other inhabitants of our planet.
The main benefit from exercise is determined by the following:
- According to statistics, two-thirds of all deaths are connected with the circulation of the circulatory system, while the difficulties with the heart do not occupy the final place. Specifically, physical exercises are the best means of servicing such pathologies.
- Physical exercises increase the body's resistance to the action of a number of different unfavorable causes. In special studies conducted on a man, it is shown that physical exercises increase the immunobiological characteristics of blood and skin, as well as resistance to certain infectious diseases.
- In muscular activity, there is an effect of working muscles on internal organs. This provides a better level of metabolism (exchange of substances in the body), increases the activity of enzyme systems, the most economical introduction of oxygen occurs.
- Stresses exert a powerful destructive effect on the body. Physical overload has a powerful anti-stress action.
Most importantly, to prolong life, first, we need training for HEART (for endurance).
Specifically, a powerful and healthy heart and circulatory system is required for a person for a long and real life.
No matter what fatigue is not caused by an intense and long heartbeat does not have a significant training effect on the heart muscle.
By the way, endurance is such a function that is amenable to training better than others, then strength comes, and the fastest way to train is the most terrible. Therefore, to strengthen your heart muscle is not so difficult, and for this it is absolutely not necessary to engage in some kind of sport masterfully. Superbly, if your heart to start as it should, will knock on average 30 minutes per day.
Do not necessarily allocate for these exercises any special time. If you go to work or work, you can just leave the public transport for a few stops earlier and make the way to the house in an extremely quick step. Or you can get an exercise bike. By the way, in the final time, professionals have become more advised to apply specifically exercise bikes instead of walking or running, tk. This helps to save joints .
Most of the inhabitants of our planet have a sense to abandon the use of an elevator. If you live quite high, then by itself the climb to the stairs will serve as an excellent training. The only drawback here is that the duration of such an overload is small and it is not necessary to limit it.
The volume of overload, which was discussed above, is considered to be of little use.
People who are the most determined can also be advised and weighty great loads. So, quick walking can be replaced by running. Duration of loads to grow up to 1 hour.
You can, for example, invite colleagues to work once a week to go to play volleyball or football, in large towns to find a gym for it will not be difficult.
The 1st time of overload may seem very great. You, probably, will experience annoying feelings, and to overcome them it is necessary to exert some volitional efforts. All this is normal for a little-trained organism. But fast motor activity will start to bring you pleasure. The main thing at the initial step is not to overdo it, and to recover completely, before starting another training session.
The fact is that during a serious overload in those cells, on which the main work falls, destructive processes occur. At the subjective level, a person feels fatigued.
After the termination of physical action in the tired cells, the processes of renewal begin. But nature ordered so that the body's functions are restored to a great extent, than destroyed. There is so-called super-recovery (centime .. fig.)
Thus, if every next training is carried out at the time of the highest upswing, the results will grow. If to be engaged earlier, than the organism has had time to be restored, the state of chronic fatigue can develop. If the overload is very tiny and there is no significant fatigue, then there will be no super-recovery. At the end of the training, you must feel an easy, pleasant fatigue. At the initial step, one day or two traditionally comes a rush of energy. If the flow of energy you feel immediately after training, and the next days comes the ordinary state, then the fastest, you need to increase the load. If in the next few days after training, on the contrary, you feel very tired, apathetic, not willing to engage in, and the surge of energy comes on the 5th-seventh day, or it does not come at all, clearly that the load is decreasing.
Conclusion: any next training should be performed at the time of the highest upswing. The best effect, apparently, will be given by a combination of periodic studies with the Churchill method, ie, between training should be more rest.
At the same time, the efficiency of the heart muscle is much higher than the ordinary, the heart is "worn out", even slower.
At the moment, in sports products stores, it's easy to find mobile devices that allow you to control the pulse, (including during the training), it can be useful for impartial regulation of physical exertion.
The first time lowering the characteristics of the pulse at rest, and, consequently, increasing the fitness of the organism and the circulatory system, will pass conditionally vividly. Probably, that even after the first lesson, the pulse will evenly drop by one two points below the usual one. But over time, increasing the characteristics of fitness will be increasingly difficult. After a while you will have to train for several weeks or even months to lower the pulse characteristics alone by wanting for one unit. Then you yourself can decide whether you have the time and the desire to continue to increase the load or not.
By the way, talking, useful and gymnastics for the mind. It is noticed that people actively thinking, are even less exposed to neurodegenerative diseases, such as Alzheimer's.
After a lapse of some time, almost all the workouts begin to bring pleasure. Due to physical activity, the tone and state of life increase significantly. Physical exercises enhance health, make metabolism better. Allows to strengthen the heart and muscles, contribute to the prevention of a number of diseases (cancer, heart attack, infectious diseases and others.). Increase the body's resistance to a large number of unfavorable causes (industrial poisons, radiation, etc.), increase immunity, possess an anti-stress effect, enhance sexual abilities and feelings, make sleep better, make a resident of our planet cheerful and cheerful, increases mental and physical capacity. All these effects contribute to the improvement of the body and a marked increase in life expectancy.