It can be hard to believe, but until 25 years ago, most doctors thought that vigorous exercise would cause the body to wear out, or age, faster. One of the best accredited doctors having caused an over-face in this thought: Kenneth Cooper is often referred to as "the father of aerobic exercise."
Today we know that the key to maintaining optimal functioning body functions is to move forward, maintaining a steady and vigorous fitness regimen throughout life.
A permanent fitness plan that emphasizes bones, strengthens muscles and improves endurance, coordination and flexibility, can slow down, if not avoid, some of the effects we often associate with aging and many chronic diseases Can be completely avoided.
For example, fitness has a profound preventive effect on lung function. From the age of 30, the ability of our bodies to extract the oxygen we need from the air we breathe begins to decrease at about 1% per year. However, at any age, the conditioned person can use oxygen more effectively than an untrained person. Thus, despite this annual decrease of 1%, the 70-year-old has the same ability to draw oxygen from the lungs as thirty years without training.
Another important benefit of exercise is that it can decrease the risk of adult diabetes, the type also known as non-insulin dependent diabetes that usually occurs after the age of 40 years. Exercise increases the number of insulin binding sites in the muscles and more glucose is then caught in the muscles, blood glucose level decreases. Diabetes, which has adverse effects on the nerves, accelerates aging by putting people at increased risk of heart disease and blindness, among other complications.
The benefits of maintaining an optimal level of fitness are also evident in the prevention of osteoporosis, a condition caused by severe bone loss that is considered epidemic in the population over 60 years, especially in women. Although the effects of this disorder - loss of height, strained shoulders, susceptibility to fractures - are generally not apparent late in life, the bone loss that leads to them can begin in adolescence. Although everyone starts losing about 35 months, you can significantly increase your bone mass in preparation.
Bones, like muscles, say they are stressed, that is, they should be regularly subjected to weight-bearing activity, such as walking, jogging or racquet sport. Understand the total impact of activity on the bone remodeling process for life and continuous absorption of old bone cells and the formation of replacement cells - observe what happens when a person is not active: Not doing Nothing more than resting in bed for a month, could lose up to 4% of their bone mass.
The best known benefits of active living are its effects on the heart. The accepted wisdom is that cardiac output decreases with age, but this is not necessarily the case. It is true that the rate of an older heart is lower and the volume of blood filling is higher but the healthy heart of an active and elderly person is able to maintain a high and uniform blood performance even during an exercise Vigorous.
- What kind of exercise?
An aerobic workout can reduce your heart beats per minute and therefore the amount of work your heart has to work for a lifetime. Your goal should be three to five weekly sessions ranging from half an hour to an hour of continuous and rhythmic exercise that primarily invites the main muscles: the legs, buttocks and back. Racing, walking, swimming and cycling are the best options.
Not surprisingly, the guide will tell you in the right aerobic pulse tone is your - what your heart is doing. It should work within your "target heart range" - 70 to 85 percent of your maximum heart rate, calculated by subtracting your age from 220. The more you work within this range in their training, the higher the cardiovascular benefits. The main news: do not go by the sea. Orthopedic problems increase with the number of aerobic workouts per week. Respect other trainings as the best way to avoid them.
- Decreased muscle drainage
Each decade is lost from 3 to 5 percent of calories from lean muscle mass burns and replaced with fat plus you consume fewer calories, especially in the leg muscles and trunk. Thirty to 45 minutes of aerobic exercise three times a week can prevent fat build-up, but to fight muscle loss, you must complete your aerobics with two or three weekly gymnastics or weight training sessions, be it In machines or weights. If you start, work with a weight lifter. Weights or Calisteans are particularly important for cyclists and swimmers. No sport focuses on bones; Therefore, none can effectively protect against osteoporosis.
- Preserving flexibility with stretching
Whether you are going to aerobics or walking on lean muscles with weights you should stretch at least five minutes before and after each workout to maintain the flexibility that otherwise decreases with age.
- The risks of heavy exercise
Because oxygen plays a role in increasing the damage caused by free radicals, do heavy exercises increase the risk of cellular aging? Some researchers have believed it. Dr. Irene Schnauss, Munich, Germany, studied this phenomenon in climbers in K-2, the second highest mountain in the world in the Tibetan Himalayas. She set up a laboratory at 16,000 feet and studied climbers as they attempted to climb the K-2. Dr. Schnauss revealed that when climbers diets were supplemented with vitamin E has much less suffered the damage caused by free radicals during intense exercise when their diet are not supplemented with vitamin. This example of extreme oxygen stress indicates that antioxidant nutrients can help defend against free radicals during periods of significant exposure, although research has not yet determined whether it will help the body to resist free radicals In more normal circumstances.
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