To keep your body fit and strong, you need to choose physical fitness activities that will suit your personality and body. Do you enjoy playing a team sport or do you prefer solitary activities? Going to the gym or even walking in a park? Whatever you like to do, there is an activity you can choose to keep your body in good shape. There are compact and inexpensive simulators, for example, a treadmill, cycling machine, etc. after a workout you need good nutrients and supplementation to recover your body. Post Workout Supplements are good to use after a workout. Here are some amazing activities to keep your fitness regime up to date and keep yourself toned.
Benefits of physical activity & fitness
Among other things, physical activity helps:
- Prevent chronic diseases like cancer, type 2 diabetes and cardiovascular disease
- improve attention, focus and other brain functions
- to maintain good mental health
- improve sleep
- reduce stress
- decrease smoking
Regular physical activity is thus an effective way to prevent many health risks, at any age.
For adults and seniors, regular physical activity helps as:
- Decelerates the development of atherosclerosis, a deteriorating disease of the blood vessels
- decreases the risk of complications after a heart attack
- delays the possible onset of hypertension (high blood pressure)
- helps to decrease the chances of arthritis
- increases bone strength
- promotes the maintenance of good muscle mass
- develops a sense of balance, which reduces the risk of falling and helps prevent fractures
- Helps you stay independent longer
To keep the body in good shape is not just some Wishlist of individual jocks and phytonoses, but a thing necessary for any person. After all, the stronger the body, the less it is prone to disease. It means being engaged in his health helps a person extends his life. You can very successfully maintain the body in good shape even at home, which we will discuss in this article.
Balanced nutrition required for fitness
The fact is that the phrase “proper nutrition” has long turned into a kind of brand that is mercilessly exploited by marketers. Saying “proper nutrition”, means everything that does not harm health. We are talking about a balanced diet, including vitamins and minerals. The human body receives energy from food and liquid, and if it is not enough, the process of catabolism begins, the breakdown of muscle tissue to extract energy from it. If there are too many calories, then the body begins to put it as fatty tissue. In men, metabolism is faster than in women.
A guy of average physique needs about 2500 calories per day, and women need about 2000 calories. If you lead a sedentary lifestyle, then 2400 kilocalories are enough, if normal, then from 2600 to 2800 calories, and if active, then about 3000 calories. But this is only energy value. Two thousand five hundred calories can also be obtained with hamburgers from fast food, but it will be empty food from which the body will extract a small number of nutrients. To maintain it in good shape, it is necessary to include iron, calcium, iodine, magnesium, zinc, and vitamins in the diet. As for the daily norm, for a guy weighing 80 kilograms, it is necessary to consume 175 grams of protein per day, 65 grams of fat, and 260 – carbohydrates. This is a calculation to maintain mass.
Exercise
There are so many exercises that you can perform at home, and they are no less effective than in a fitness club. For a warm-up, a regular exercise is suitable, which consists of several cardio exercises aimed at warming up the body and improving blood circulation. You can do squats, push-ups, lunges, press and, if there is a bar then pull-ups. The main principle of charging is exercise. Generally, any exercise is a thorough study.
Workout schedule to maintain fitness
If you are just starting your workout, it will be enough to do two sets of squats ten times. Each week you must increase the number of repetitions and sets. You must do the exercise slowly to feel the tension and load on the muscle. But remember: extremism is useless. You can also do cycling on the cycling machine or do sports activities. It is difficult to arrange a gym in the apartment, and it is not cheap. There are other compact simulators, for example, Power Plate, which trains tennis players. Classes on this simulator increase muscle endurance and overall ability, as well as accelerate the restoration of damaged muscles, joints and tendons and reduce muscle pain.
For beginners, you can generally take the usual elastic bands of rubber, with which you can complete your beginning exercise. Regular training with elastic bands will help keep the body in good shape. Remember that tonus is not about a pile of muscles, but about a healthy body, and here cardio exercises, which burn excess fat and increase stamina. These exercises must be your priority. In other words, athletics should be practice to support the body to be in good shape. For this, jogging at a speed of 10-12 kilometres per hour, standing cycling and swimming are suitable. To learn more about the exercises to maintain good health, follow this guideline.
Proper rest
Many people underestimate the rest and do not give any priority to complete rest. They think they will achieve something by decreasing their rest time. Yes, but only the results will be exactly the opposite of what they desired. If you want to keep the body in good shape, start to get a good night’s sleep. The body needs 6-8 hours for a full deep sleep, for which it recovers all the damages of the body. During sleep, stress is reduced, and muscle recovery occurs. But with a lack of sleep in the body, the level of adrenaline and cortisol rises, which not only harms the psyche but also decreases appetite. By the way, you can stay up at a specific time. For example, until 11 pm. The main thing, as for the breaks between training sessions, you should observe the intervals between sets and divide training into muscle groups for different days.
Active lifestyle
The main enemy of tonus is a sedentary lifestyle. Look at colleagues in the office, whose whole life is between works to home. Gradually, their physique turns into a shapeless body of fat and weak muscles. There is no question of strength here. The activity consists not only in regular training but also in the lifestyle itself. For example, do not be lazy to park somewhere far from work and walk part of the route on foot, and at lunch go to the nearest park or at least just walk for 10 minutes.
It is also recommended at least once an hour to take a break and walk a couple of minutes and warm-up. This way, you will restore proper blood circulation. By the way, after work, you can do exercises with a compact simulator, which you can easily take with you since it does not take up much space. One of the important elements of an active lifestyle is regular sex life. Sex is also a kind of workout that burns about 50 calories in ten minutes. Not much, but during this process, the blood circulates rapidly throughout the body, which keeps the body in good shape.
Conclusion
These were some simple strategies and fitness tips to keep your body fit and good in physical shape. You must keep in mind that it is not only when you are sick or in any other health issues; this is for your whole life to maintain physical and mental health.
