Sports and health: perfect tandem

Sports and health: perfect tandem

Chapter 1: Physical activity as a cornerstone of health

1. Biochemistry of movement: hormonal symphony of physical activity.

   Physical activity is not just a mechanical process, but a complex biochemical reaction in which a whole hormone orchestra participates. During training, a hypothalamic-pituitary-adrenal axis (GGN) is activated, which leads to the release of cortisol. Although cortisol is often associated with stress, its release during training is necessary to mobilize the energy reserves of the body. It stimulates gluconeogenesis, the process of formation of glucose from non -nuclear sources, providing muscles with energy.

   Simultaneously with cortisol, catecholamines are distinguished, such as adrenaline and norepinephrine. These hormones increase the frequency of heart contractions, blood pressure and expand the respiratory tract, preparing the body for struggle or escape. They also enhance lipolysis, breakdown of fats, providing additional energy for the muscles.

   Insulin, a hormone that regulates the level of glucose in the blood, is no less important. During training, the sensitivity of cells to insulin increases, which allows glucose to go into muscles more effectively, providing them with energy and reducing blood sugar. Regular physical activity contributes to the maintenance of optimal sensitivity to insulin, which is a key factor in type 2 diabetes prevention.

   In addition, physical activity stimulates the production of endorphins, hormones with analgesic and anti -stress effect. Endorphins cause a sense of euphoria and prosperity, which makes training not only healthy, but also pleasant.

   Finally, physical activity affects the production of myokines, signal molecules, secreted by muscles during the contraction. Myokins have a wide range of beneficial effects, including an improvement in glucose and fat metabolism, a decrease in inflammation and protection from neurodegenerative diseases.

   Thus, physical activity is a complex and multifaceted biochemical reaction, which has a deep effect on the hormonal background and the general state of health.

2. Cardiovascular system: training for a strong heart and healthy vessels.

   The cardiovascular system, consisting of the heart, blood vessels and blood, plays a vital role in providing the body with oxygen and nutrients, as well as in the removal of waste. Physical activity has a deep positive effect on this system, strengthening the heart and improving the state of the vessels.

   Regular aerobic exercises, such as running, swimming, cycling and walking, train the heart muscle, making it stronger and more effective. A strong heart can pump a larger blood volume with each blow, which allows it to work with less tension at rest. This leads to a decrease in heart rate at rest, which is a sign of good physical shape.

   Physical activity also helps to improve the state of blood vessels. It stimulates the production of nitrogen oxide, a substance that relaxes the walls of blood vessels and improves blood flow. This helps to reduce blood pressure and reduce the risk of blood clots.

   In addition, physical activity helps to reduce blood cholesterol, especially “bad” cholesterol (LDL), which can accumulate on the walls of blood vessels and lead to the formation of atherosclerotic plaques. It also increases the level of “good” cholesterol (HDL), which helps to remove “bad” cholesterol from blood vessels.

   Regular physical activity reduces the risk of developing cardiovascular diseases, such as coronary heart disease, stroke and hypertension. They also help improve control of blood pressure and cholesterol in people who are already suffering from these diseases.

3. Respiratory system: a deep breath of health and vitality.

   The respiratory system, including lungs, respiratory tract and muscles involved in breathing, is responsible for the intake of oxygen into the body and removal of carbon dioxide. Physical activity has a positive effect on this system, improving its functionality and increasing breathing efficiency.

   During training, the respiratory system works with increased intensity, providing muscles with the necessary oxygen. Regular physical activity leads to an increase in the vital capacity of the lungs, that is, the maximum volume of air that a person can breathe and exhale. This allows the body to more effectively extract oxygen from the air and deliver it to working muscles.

   Physical activity also strengthens the respiratory muscles, such as diaphragm and intercostal muscles, which facilitates the respiratory process. Improving the strength and endurance of the respiratory muscles allows a person to breathe deeper and less often, which leads to a more effective gas exchange.

   In addition, physical activity helps to improve the ventilation of the lungs, that is, the volume of air, which passes through the lungs over a certain period of time. This helps to remove carbon dioxide from the body and prevents its accumulation.

   Regular physical activity has a particularly beneficial effect on people suffering from diseases of the respiratory system, such as asthma and chronic obstructive lung disease (COPD). They help improve the function of the lungs, reduce exacerbations and improve the quality of life.

4. Speaking apparatus: the strength of the bones and the strength of the muscles.

   The musculoskeletal system, consisting of bones, joints, muscles, ligaments and tendons, provides support, movement and protection of the body. Physical activity plays a key role in maintaining the health and functionality of this system, strengthening the bones, increasing muscle mass and improving the flexibility of the joints.

   Exercises with weights, such as lifting weights, squats and push -ups, have a stimulating effect on bone tissue, contributing to its strengthening and increasing density. This helps to prevent the development of osteoporosis, a disease characterized by a decrease in bone density and an increased risk of fractures.

   Physical activity also helps to increase muscle mass and strength. The muscles play an important role in maintaining posture, movement and metabolism. Regular training with weights stimulates the growth of muscle fibers, which leads to an increase in muscle mass and strength.

   In addition, physical activity improves joint flexibility and elasticity of ligaments and tendons. Stretching and flexibility exercises help increase the range of movements in the joints and reduce the risk of injuries.

   Regular physical activity has a positive effect on people suffering from diseases of the musculoskeletal system, such as arthritis and osteoarthrosis. They help reduce pain, improve joint function and improve the quality of life.

5. Nervous system: harmony of the body and reason.

   The nervous system, including the brain and spinal cord, as well as peripheral nerves, is the center of control and coordination of all functions of the body. Physical activity has a deep effect on this system, improving cognitive functions, reducing stress levels and improving mood.

   Regular physical activity contributes to the improvement of blood supply to the brain, which provides it with oxygen and nutrients. This leads to an improvement in cognitive functions, such as memory, attention and concentration.

   Physical activity also stimulates the development of neurotrophic factors, such as the brain neurotrophic factor (BDNF), which plays an important role in the growth, survival and differentiation of neurons. BDNF helps to improve cognitive functions and protect against neurodegenerative diseases, such as Alzheimer’s disease.

   In addition, physical activity reduces stress levels and improves mood. It stimulates the production of endorphins, hormones with analgesic and anti -stress effect. Endorphins cause a sense of euphoria and well -being, which helps to cope with stress and improve mood.

   Regular physical activity has a positive effect on people suffering from mental disorders, such as depression and anxious disorder. They help reduce symptoms, improve mood and improve the quality of life.

6. Endocrine system: hormone balance for optimal health.

   The endocrine system, consisting of the endocrine glands that produce hormones, plays an important role in the regulation of many body functions, including metabolism, growth, development and reproduction. Physical activity has a deep effect on this system, contributing to maintaining the hormonal balance and improving the general state of health.

   As mentioned earlier, physical activity affects the production of various hormones, including cortisol, catecholamines, insulin and endorphins. It can also affect the level of sex hormones, such as testosterone and estrogen.

   Regular physical activity contributes to maintaining the optimal level of testosterone in men, which is important for the health of bones, muscles and reproductive function. In women, physical activity can help regulate the menstrual cycle and reduce the risk of osteoporosis after menopause.

   In addition, physical activity can help improve the function of the thyroid gland that produces hormones that regulate metabolism. It can also reduce the risk of type 2 diabetes, helping to maintain optimal sensitivity to insulin.

   In general, physical activity plays an important role in maintaining the hormonal balance and improving the general state of health of the endocrine system.

Chapter 2: Types of physical activity and their effect on health

1. Aerobic exercises: training for the heart and lungs.

   Aerobic exercises, also known as cardio, are a type of physical activity in which the body uses oxygen to produce energy. These exercises are characterized by moderate intensity and duration and are aimed at improving the work of the cardiovascular and respiratory systems.

   The most common types of aerobic exercises include:

   • Running: A great way to improve the cardiovascular system, burn calories and increase endurance.

   • Swimming: A low -ranking type of activity, which is great for people with joint problems.

   • Cycling: Another low -level type of activity that can be adapted to various levels of physical training.

   • Walking: A simple and affordable form of physical activity, which is suitable for people of all ages and levels of physical training.

   • Dancing: A fun and effective way to improve the cardiovascular system, coordination and flexibility.

   Aerobic exercises have many positive effects on health, including:

   • Improving the work of the cardiovascular system.

   • Reducing blood pressure and cholesterol.

   • Improving the function of the lungs.

   • Reducing the risk of developing cardiovascular diseases, type 2 diabetes and certain types of cancer.

   • Increase in endurance and energy.

   • Weight loss.

2. Power training: strengthening muscles and bones.

   Power training, also known as training with weights, are a type of physical activity in which various types of resistance are used to strengthen muscles and bones. These exercises can be performed using free weights, simulators, body weight or elastic tapes.

   The most common types of strength training include:

   • Lieving weights: The use of free weights, such as bar and dumbbells, to perform exercises aimed at developing strength and muscle mass.

   • Training on simulators: The use of simulators to perform exercises aimed at developing specific muscle groups.

   • Exercises with your own body weight: Performing exercises, such as push -ups, squats and pull -ups, using only the weight of your own body.

   • Training with elastic ribbons: The use of elastic tapes to create resistance in performing exercises aimed at developing strength and endurance.

   Power training has many positive health effects, including:

   • Strengthening muscles and bones.

   • Increase in muscle mass.

   • Increased metabolism.

   • Reducing the risk of osteoporosis.

   • Improving posture and balance.

   • Reducing the risk of injuries.

3. Flexibility exercises: increasing the range of movements and reducing the risk of injuries.

   Flexibility exercises, also known as stretching, are a type of physical activity aimed at increasing the range of movements in the joints and improving the elasticity of muscles, ligaments and tendons. These exercises can be performed both independently and in combination with other types of physical activity.

   The most common types of flexibility exercises include:

   • Static stretching: Holding a certain posture of stretching for a certain time.

   • Dynamic stretching: Performing controlled movements aimed at increasing the range of movements in the joints.

   • Proprioceptive neuromuscular facilitation (PNF): The extension method, which includes the contraction and relaxation of the muscles to increase the range of movements.

   Flexibility exercises have many positive effects on health, including:

   • An increase in the range of movements in the joints.

   • Improving the elasticity of muscles, ligaments and tendons.

   • Reducing the risk of injuries.

   • Improving posture.

   • Removing muscle tension and pain.

4. Balance and coordination: improving stability and preventing falls.

   Exercises for balance and coordination are a type of physical activity aimed at improving the ability to maintain balance and coordinate movements. These exercises can be performed using various types of equipment, such as balancing boards and balls, or without the use of equipment.

   The most common types of balance and coordination exercises include:

   • Standing on one leg: A simple exercise that helps improve balance and coordination.

   • Walking in a straight line: An exercise that helps improve balance and coordination.

   • Tai-you: A set of exercises, which includes slow and smooth movements aimed at improving balance, coordination and flexibility.

   • Yoga: A set of exercises, which includes various poses and breathing techniques aimed at improving balance, coordination, flexibility and strength.

   Balance and coordination exercises have many positive effects on health, including:

   • Improving balance and coordination.

   • Reducing the risk of falls.

   • Improving posture.

   • Improving sports results.

   • Improving cognitive functions.

Chapter 3: Integration of sports and healthy lifestyle

1. Development of an individual training program: accounting for age, physical training and goals.

   The development of an individual training program is an important step towards achieving optimal health and physical form. It is important to consider the age, level of physical training, goals and any available diseases or injuries.

   • Physical training rating: Before starting any training program, it is important to evaluate your current level of physical training. This can be done using various tests, such as endurance test, a test for strength and a flexibility test.

   • Definition of goals: It is important to determine what you want to achieve with the help of training. This can be weight loss, increase in muscle mass, improve the cardiovascular system, or simply maintaining health.

   • The choice of activities: Choose the types of physical activity that you like and which correspond to your goals and level of physical training.

   • Program development: Develop a training program that includes aerobic exercises, strength training and flexibility exercises. It is important to start slowly and gradually increase the intensity and duration of training.

   • Accounting for age and physical training: It is important to consider your age and level of physical training in the development of a training program. Older people and people with low physical training should begin with easier exercises and gradually increase the load.

   • Consultation with a specialist: If you have any diseases or injuries, it is important to consult a doctor or physiotherapist before the training program.

2. Nutrition for optimal performance and recovery.

   Nutrition plays an important role in providing the body with energy for training and in restoration after physical exertion. It is important to use a sufficient number of calories, macro elements (proteins, fats and carbohydrates) and trace elements (vitamins and minerals).

   • Calories: The number of calories that you need depends on your age, gender, level of physical activity and goals.

   • Squirrels: Proteins are necessary for the restoration and growth of muscles. It is recommended to consume 1.2-1.7 grams of protein per kilogram of body weight per day.

   • Fat: Fats are an important source of energy and are necessary for the assimilation of some vitamins. It is recommended to consume 20-30% calories from fats.

   • Carbohydrates: Carbohydrates are the main source of energy for muscles. It is recommended to use 40-60% of carbohydrate calories.

   • Vitamins and minerals: Vitamins and minerals are necessary for many functions of the body, including metabolism, immunity and restoration.

   • Hydration: It is important to drink enough water before, during and after training.

   • Eating before training: It is recommended to eat foods rich in carbohydrates 1-2 hours before training.

   • Eating after training: It is recommended to eat food rich in proteins and carbohydrates, within 30-60 minutes after training.

3. Sleep and rest: the key to restoration and progress.

   Sleep and rest play an important role in restoration after physical exertion and in progress in training. During sleep, the body restores damaged tissues, synthesizes proteins and replenishes energy reserves.

   • Duration of sleep: It is recommended to sleep 7-9 hours a day.

   • Sleep quality: It is important to ensure good sleep quality by creating favorable conditions for sleep, such as a dark, quiet and cool room.

   • Rest between training: It is important to give muscles the time to restore between training. It is recommended to relax at least 24 hours between training of the same muscle group.

   • Active rest: Active rest, such as a light walk or swimming, can help accelerate recovery after training.

   • Stress management: Stress can negatively affect recovery and progress in training. It is important to learn how to manage stress using various methods such as meditation, yoga or breathing exercises.

4. Prevention of injuries: correct technique, warm -up and hitch.

   Prevention of injuries is an important aspect of sports. It is important to observe the correct technique of performing exercises, warm up before training and a hitch after training.

   • Correct technique: It is important to study the correct technique of performing exercises in order to avoid injuries. You can contact a coach or physiotherapist to obtain a consultation.

   • Warm up: Warming helps prepare muscles and joints for the load. It is recommended to warm up for 5-10 minutes before each training.

   • Hitch: The hitch helps to reduce muscle tension and accelerate recovery after training. It is recommended to carry out a hitch within 5-10 minutes after each training.

   • Using protective equipment: It is important to use protective equipment, such as helmets, knee pads and red -headed, in sports related to the risk of injuries.

   • Listen to your body: It is important to listen to your body and not overload it. If you feel pain, stop and rest.

5. Motivation and maintenance of interest in sports.

   Motivation and maintenance of interest in sports are key factors to achieve long -term results. It is important to find the types of activity that you like, set realistic goals and note your achievements.

   • Find the types of activity that you like: If you do not like what you are doing, it will be difficult for you to maintain motivation. Try various types of activity to find those that you like.

   • Set realistic goals: Do not set too ambitious goals at the very beginning. Start small and gradually increase the load.

   • Mark your achievements: Mark your achievements, even the smallest. This will help you maintain motivation and see progress.

   • Find a training partner: Training with a partner can be more motivating and interesting.

   • Join the sports group or club: Joining a sports group or club can help you find new friends and maintain interest in sports.

   • Diversify your training: The variety in training will help to avoid boredom and maintain motivation.

   • Award yourself for achievements: Award yourself for achievements to maintain motivation and enjoy sports.

Chapter 4: Sports for various age groups

1. Children and adolescents: the formation of healthy habits for life.

   Physical activity plays an important role in the development and health of children and adolescents. It helps to strengthen bones and muscles, improve the cardiovascular system, the development of coordination and balance, as well as the formation of healthy habits for life.

   • Recommendations: Children and adolescents are recommended to engage in physical activity of moderate and high intensity of at least 60 minutes a day.

   • Types of activity: Suitable types of activity for children and adolescents include games in the fresh air, sports, dancing, swimming and cycling.

   • Power training: Power training under adult supervision can also be useful for children and adolescents.

   • Restrictions: It is important to avoid excessive loads and injuries.

   • The role of parents: Parents play an important role in encouraging physical activity in children and adolescents.

2. Adults: maintaining health and activity.

   Physical activity plays an important role in maintaining health and activity in adults. It helps to reduce the risk of developing chronic diseases such as cardiovascular diseases, type 2 diabetes and some types of cancer, improve mood, increase energy and maintain healthy weight.

   • Recommendations: Adults are recommended to engage in physical activity of moderate intensity of at least 150 minutes per week or physical activity of high intensity of at least 75 minutes a week.

   • Types of activity: Suitable types of adult activity include walking, running, swimming, cycling, dancing, sports and strength training.

   • Power training: Power training is recommended at least twice a week.

   • Flexibility: Flexibility exercises are also important for adults.

   • Accounting for individual needs: It is important to consider individual needs and preferences when choosing types of activity.

3. Elderly people: maintaining mobility and independence.

   Physical activity plays an important role in maintaining mobility and independence in older people. It helps strengthen muscles and bones, improve balance and coordination, reduce the risk of falls, improve mood and support cognitive functions.

   • Recommendations: Older people are recommended to engage in physical activity of moderate intensity of at least 150 minutes a week or physical activity of high intensity of at least 75 minutes a week, if possible.

   • Types of activity: Suitable types of activity for the elderly include walking, swimming, aquaerobic, tai-chi, yoga and balance exercises.

   • Power training: Power training is recommended at least twice a week.

   • Flexibility: Flexibility exercises are also important for the elderly.

   • Accounting of restrictions: It is important to consider any health restrictions and conduct training under the supervision of a specialist, if necessary.

   • Prevention of falls: Equilibrium and coordination exercises are especially important to prevent falls in older people.

Chapter 5: Myths and Differences of Sports and Health

1. “I’m too old for sports.”

   This is one of the most common misconceptions. Age is not an obstacle to sports. Physical activity is useful at any age, and many people begin to play sports in old age and get great benefits from this. It is important to simply adapt the training program for your age and level of physical training.

2. “I need a lot of time to get the benefits of sports.”

   Even small portions of physical activity can bring health benefits. Even 10-15 minutes of walking per day can improve the cardiovascular system and mood. It is important to start small and gradually increase the duration and intensity of training.

3. “Sport is only for those who want to lose weight.”

   Sport is useful not only for weight loss. It also benefits the health of the heart, bones, muscles, nervous system and endocrine system. It also improves mood, reduces stress levels and increases energy.

4. “To get results, you need to train to exhaustion.”

   It is not necessary to train to exhaustion to get results. It is important to engage in physical activity regularly and moderately. Excessive loads can lead to injuries and burnout.

5. “Only expensive sports benefit.”

   There are many free or inexpensive sports that can bring health benefits. Walking, running, swimming and cycling are just some examples. It is important to choose the type of activity that you like and which is available to you.

6. “If my muscles hurt after training, then I did something wrong.”

   Pain in the muscles after training is a normal phenomenon, especially if you are just starting to play sports or increased the intensity of training. However, it is important to distinguish muscle pain from injuries. If the pain is severe or does not pass within a few days, you should consult a doctor.

7. “Sports nutrition is necessary to achieve results.”

   Sports nutrition can be useful for some athletes, but it is not necessary for most people. A balanced diet and a sufficient amount of water is all that most people need to maintain health and physical form.

8. “I have to train every day to see the results.”

   It is important to give muscles the time to restore between training. It is recommended to relax at least 24 hours between training of the same muscle group. To train every day without a vacation can lead to overtraining and injuries.

This is the end of the article.