Workout
Why is exercise important for a healthy lifestyle?
Physical activity is the other thing – besides healthy foods – with which you can give your body something good.
The effect of exercise on health
With regular exercise, you can do a lot for your health. You can improve your overall condition and reduce the risk of developing heart disease, diabetes, and other chronic illnesses. You sleep better. You remember things more easily. You become more creative. Your self-confidence increases and your mood improves. These are the main benefits people usually mention. Overall, we can say that exercise improves quality of life.
How much should you move?
According to the WHO’s recommendation, adults aged 18-64 should do 150 minutes of moderate-intensity or at least 75 minutes of vigorous-intensity aerobic activity per week, and in addition, muscle-strengthening activities should be done on at least two days per week.
What is aerobic exercise?
Running, cycling, walking, hiking, jumping on a trampoline, skating, etc. These are sports in which you mainly move your legs. It’s a long-duration, monotonous form of training that places less demand on the muscles; however, according to the literature, after about 40 minutes it shifts the body into fat-burning mode. For this, though, you shouldn’t go above a heart rate of 130, because beyond that we’re already talking about cardio training. You can buy a heart-rate monitor watch, or simply pay attention to your body. If you’re already breathing hard but you can still speak clearly, then you’re in a good heart-rate range. It’s important not to interrupt the activity, keep the workout continuous.
Aerobic training improves your endurance and strengthens the cardiovascular system. It also teaches your body to burn fat. Even hours after an aerobic workout, metabolic processes continue to work effectively. It’s optimal for fat burning, because below a heart rate of 130, enough oxygen still reaches the muscle cells. Muscle cells burn fat only when their oxygen supply is adequate. If the heart rate rises above 130–140, your body no longer burns fat but carbohydrates. So only those who don’t push themselves too hard during exercise burn fat. That’s why, besides swimming, cycling, and running, simple and useful activities such as window cleaning, gardening, or vacuuming are also excellent for fat burning.
What is cardio training?
Since we’re talking about aerobics, I should also write about cardio training, because many people mix the two up. Cardio training can also be running or cycling – it just has to be done at a higher heart rate. Here, there is muscle work as well. The body can’t supply the necessary energy from fats; it needs carbohydrates, so it often draws on the muscles, too. This type of exercise is really for elite athletes. It improves endurance – they’re able to run, cycle, etc. better and for longer. However, it’s not the best method for fat loss if your calorie intake is low.
When should you workout?
According to experts, morning workouts are best for fat burning, but if you can only exercise in the evening after work, that’s not a problem either. The key is consistency.
What should you eat before a workout?
Choose fast-absorbing carbohydrates and protein so you can get energy quickly. For example: fruit, plain yogurt, kefir, cottage cheese.
Forget about fats at this time (for example, almonds or peanut butter), because they take longer to digest and can slow you down during exercise.
What should you eat after a workout?
After training, choose a fast-absorbing protein combined with a slow-absorbing carbohydrate.
For example, egg whites and whole-grain bread, or plain yogurt and fruit, or oatmeal.
What is sport to me?
I used to see sport as something I needed in order to burn off extra calories. After I found my favorite sport, that changed. Now I don’t move to lose weight, but because I love the feeling exercise gives me. By now it has become like sleep for me. I simply need it to stay mentally and physically healthy.