Have you thought about what to do in sports? Want to feel better, more cheerful? This is a great idea! For you and your like-minded people, we are starting a series of articles about healthy living, exercise and nutrition.
What processes take place in the body during and after training, how does nutrition affect the expected result and overall health? We will talk about this, and help find answers to the questions “Why,” “Why,” and “How so?”.
Physical education and sport – keep fit!
Exercising is extremely beneficial for our body and health. Strength, dexterity, endurance, harmony and even grace of movement – thanks to sport, the human body acquires these wonderful qualities. Yes, and in everyday life you will feel more confident, stronger and more able-bodied, which will necessarily have a positive impact on relationships with others.
Regular exercise makes us better in many ways. Therefore, even in the fast-paced rhythm of a metropolis, there is always time and need for physical activity.
To be in great shape means to be healthy and happy, and not just not to be overweight. Sport makes us more energetic, more energetic, strengthens the nervous system, normalizes metabolic processes, increases efficiency, and contributes to the development of “hormones of happiness”. Sport supports the body in good shape, makes it more resistant to stress, both physical and psychological. Sport is of great importance in the life of office workers, those who are forced to spend a lot of time at the table on duty.
Motivation, setting goals and achieving them
What are you striving for? Want to keep your muscles toned? Join a healthy lifestyle or lose weight? Maybe gain muscle mass? Become faster, stronger, more enduring? Make the body more embossed? In general, one does not exclude the other, but it is the goal that you set for yourself that determines your daily diet, type and intensity of training.
The desire to be healthy and have a strong, well-built body exists in every person, regardless of gender. Motivation is one of the fundamental components of future success. This is what drives us on the path to excellence not only in sports, but also in life.
Sport, healthy lifestyle and proper nutrition
Proper nutrition is the path to health and a beautiful figure, both in terms of overall recovery, in terms of weight loss, and in terms of acquiring muscle relief.
Your diet is an important point in a healthy lifestyle program, regardless of what goal you want to achieve. Depending on the task (weight loss, health and muscle tone, muscle development), the menu varies, but food is 70% in achieving a visible result.
The principles of proper and healthy nutrition for keeping the body in good shape without exercise and in sports
The 1st principle is the use of food products that provide our body with the necessary energy. The amount of energy that comes with food must correspond to the amount of energy that the body consumes. To control the number of kilocalories it is necessary to maintain a correct and constant ratio between the main components of nutrition in proportions of 50–20–30. That is, you need to distribute food daily so that 50% are carbohydrates, 20 – proteins and 30% – fats.
The 2nd principle is the rule 25–50–25. It must be strictly observed by those who want to lose weight, as it allows you to adjust your body weight by controlling the amount of food. This principle means that 25% of the calories consumed per day should be for breakfast, 50% of calories for lunch, 25% for dinner. Even for those who do not need weight loss, it is very useful to focus on this formula.
3rd principle – have breakfast! If you skip breakfast regularly, metabolic processes slow down. Energy demand drops and calories eaten are unnecessary.
Conscious attitude to training
Checking the health and fitness of your body for physical activity
In order not to undermine the body – and we alone are responsible for our health – we need to consciously approach both nutrition, sports, our well-being and feelings.
Before you begin to engage in any kind of sport (swimming, fitness, running, etc.), we strongly recommend that you consult a doctor. In modern medical centers, you can easily get preliminary recommendations based on simple examinations. Check if your cardiovascular system is normal, if there are any pathologies or chronic diseases, and if your joints and spine are in order.
Cardio training is an important element of the training process. Cardio develops the cardiovascular and respiratory systems, helps to lose weight and build muscle, become more resilient and just feel good. Such training is invaluable to our health. In detail about the conduct of cardioteric events whether in the articles “Cardio training: why are we needed, where to start and how to conduct it” and “Cardio gymnastics according to Amosov’s technique”. The last article is important because in it we present a system of cardio training of the famous cardiac surgeon Nikolai Amosov, one of the first propagandists of a healthy lifestyle.