Active lifestyle slows down aging and is the best remedy against the plague of the XXI century – hypodynamia. Active women are active at work, they prefer sports to watching TV shows or sportsbook betting, they have time to do all the household chores and “escape” from home to a gym. And during the summer holidays, lying on the beach, probably prefer surfing. However, activity not in excess, overzealousness in the gym can turn from a “plus” into a “minus” because the law of balance is violated. Let’s look at the effects of sports on health.
If a woman exercises to improve her stamina and train her heart and lungs, sport becomes a way to improve her health. But when the main goal is to get high results at any price, problems begin to occur – athletics causes coarsening of the maiden figure, bicycling and horseback riding lead to curvature of the legs, swimming builds up the shoulder girdle muscles. And that’s not counting the injuries, bruises, sprains, etc., that all athletes routinely suffer.
Exercises must be regular in order to strengthen muscles and lose excess weight. If you exercise only from time to time, it will lead to a rapid accumulation of extra pounds. Then it is better not to do sports at all, you will get fat less. Moreover, it is more difficult to get rid of the extra weight gained due to irregular exercise.
Solutions to physiological problems
Non-professional activities – hobbies, interests – certain sports help women to solve some physiological problems. For example, girls of short stature can get a little taller by playing volleyball and basketball, that’s what a pleasant effect sports have on health. Amateur swimming classes are good for women with varicose veins, also swimming helps to strengthen the cardiovascular system and the lungs. Skiing, swimming, jogging, Nordic walking and canoeing are suitable for burning excess fat. But overzealousness and heavy exertion can simply undermine your health rather than improve it.
To distinguish one from the other, you need to listen to your own heart. In this case, the pulse is our best advisor. All the “pulse range” of our body sports medicine divides into 5 zones. And each zone has its own laws. In one zone the body uses fat reserves, and we lose weight; in another zone we train our endurance. But in the extreme zone, you can easily “jump” to a heart attack!
So, to calculate your “health formula” – remember how old you are – this is the value V. Now find your maximum heart rate: Ramah = 220 – V.
Ramah is the limit, to come nearer to which is dangerous!
0.5 – 0.6 of Rmax. Low-load zone, wellness: warm-up, stretching, walking, some dance classes, some Pilates and yoga classes.
0.6 – 0.7 of Rmax. Moderate load and fat burning zone: dance, aqua and step aerobics, gym, jogging, some Pilates classes, fitball, stepper, and others
0.7 – 0.8 of Rmax. High-load zone, aerobic. General endurance training, in which professional athletes are already engaged, here the main source of energy is not fat, but muscle glycogen: cycling, cross-country running, treadmill with maximum load.
0.8 – 0.9 of Rmax. Anaerobic threshold zone. A great super endurance workout. Suitable for experienced athletes. In this zone the body begins to spend muscle amino acids. Non-professionals can ruin their health in no time!
0.9 – 1.0 of Rmax. Zone of extreme stress. Even super-professionals can withstand such a frantic heart rhythm for a short time.
Surfing, skydiving, water skiing, descending from a mountain peak – women looking for adventure, many want to try. Traces of these adventures remain in the form of bruises, abrasions, scrapes, fractures, concussions. All of these injuries can be treated, but you must remember that frequent bruises can disrupt the circulatory system, severe fractures can lead to a limp, and a concussion can affect vision. To know the consequences of injuries and the effect of sports on health, it’s necessary not to sit at home locked up, but to be able to soberly assess their strengths and capabilities and not to neglect safety equipment.
Before a child learns to read, he needs a teacher to introduce him to the alphabet and the rules of reading. Similarly, when a woman starts playing sports, she needs a coach who can determine the optimal level of strain, monitor the correctness of exercises and prevent injury.
And most importantly, sports and an active lifestyle are useful as long as they bring pleasure. As soon as they become a burden, health problems will not be long in coming.