The main questions about the training: the rules, weight loss, injury

Главные вопросы о тренировках: нормы, похудение, травмы

How intensely you need to engage in physical activity to keep fit? Do workouts in “furnace” fat? When the sport is dangerous for health?

Because movement is life. We have prepared three answers to important questions about physical activity.

The norms of physical activity from who

• Children and adolescents aged 5-17 years at least 60 minutes of intense exercise a day. Exceeding 60 minutes per day provides additional health benefits. Also should include activities that strengthen muscle and bone at least 3 times a week.

• Adults aged 18-64 years — at minimum 150 minutes of physical activity of moderate intensity throughout the week or 75 minutes of intense training throughout the week. For maximum benefit you can increase the “dose” up to 300 minutes a week. Muscular activity should involve major muscle groups 2 or more days a week.

Главные вопросы о тренировках: нормы, похудение, травмы

Physical activity and weight loss

The eternal debate between experts: how exercises help to lose weight? And what is more important and more necessary — and physical activity or changes in diet? The best option is to combine both. Yes, exercise contribute to weight loss when they are intense. But if you’re frantically absorb the calories, making up for lost inventory, then left, as quickly and will be back. Do parallel build its training program and changes in diet. For good reason, the American heart Association for his research confirmed the fact that the weight loss comes with a deficit of calories.

What is the danger of classes

Physical activity dangerous for already existing health problems, and in other cases they are very useful. As a result of research, scientists announced the following precautions: exercise is strictly contraindicated to patients in the first days after myocardial infarction, unstable angina. In turn, if a person has cardiovascular disease, but not critical in shape, exercise is even necessary.

“Small” danger — physical activity can trigger various injuries. In this case, the trouble can be easily avoided if you choose the right exercises and monitor technique. When there is no clear understanding of what to do during a workout, it is better to seek help from a specialist, at least for the first time.

Главные вопросы о тренировках: нормы, похудение, травмы

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