Did you know that your blood pressure and blood sugar levels improve after just 60 minutes of exercise? Here you will find out seven more exciting facts about how you can benefit from training from head to toe.
Exercise regularly: The most important thing on the subject
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The World Health Organization (WHO) advises 150 minutes moderate endurance sports per week close. For example, they are ideal for this Jogging, cycling or swimming. Moderate means: You should work up a sweat, but don’t exhaust yourself. A simple mnemonic is therefore: Run without panting.
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Additionally, you should twice per week yours Strengthen muscles, for example in the gym or through strength exercises at home or outside in nature. Here are tips on how to move more in everyday life.
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Die positive effects von Sport start immediately, but in the long term and permanently you will benefit from one regular training after about three months.
What happens if you exercise regularly?
This is what happens to your body when you exercise in terms of the risk of stroke, lung capacity, cholesterol value and basal calorie metabolic rate.© Galileo
This is what happens to your body when you exercise in terms of your immune system, your life expectancy, bone growth and the risk of heart attack.© Galileo
This is what happens to your brain when you exercise
Through movement, yours too Brain die blood circulation boosted. At the same time, movement activates the release of growth and happiness hormones.
Studies suggest that people who exercise may be better protected against dementia, depression and other cognitive diseases. However, the details still need to be fully researched.
This is what happens to your heart when you exercise
In the first step he takes Heartbeat too because your body more oxygen needed. If you train regularly, it will adjust Herzmuskel adapts to the new load through growth.
The result: your heart works calmer and more economical. Even in everyday life, when it is not particularly required. Parallel decline in the long term Blood pressure and Ruhepuls – both good prerequisites for a long and healthy life.
Truth or myth: Do people with heart disease need to take it easy?
In the past, people with heart problems or heart diseases should not exercise and take it easy. This counts as outdated and is even counterproductive. After consulting your doctor, you can strengthen your heart through exercise and, for example, prevent arteriosclerosis, i.e. vascular calcification.
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This is what happens to your lungs when you exercise
Endurance training expands the respiratory tract and increases it Oxygen uptake. This is how you can do yours Lung capacity to up to 25 percent Remove.
In everyday life, this means: You don’t get out of breath as quickly and you can supply your body better with oxygen.
This is what happens to your bones when you exercise
Physical stress of all kinds stimulates the Bone metabolism on and the Bone density increases. This will make your bones stronger and less vulnerable Broken bones.
This is particularly important from the age of 30, as from then on the bone density begins to deteriorate again and the risk of Osteoporosis increases. Sport and a good one Nutrition are the best means against it.
This is what happens to your blood vessels when you exercise
During and after Training yours expand blood vessels. This makes it easier for the heart blood to pump through your body and your Blood pressure sinks. Low blood pressure puts less strain on the vessels and therefore keeps them elastic. The Risk for Heart attacks and Strokes decreases with it.
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This is what happens to your cholesterol levels when you exercise
Regular exercise is even reflected in yours Cholesterol levels contrary. Because sport increases the concentration of the good HDL-Proteinswhich removes excess cholesterol from the arteries into the Leber smuggles. Someone bends that Arterial calcification before. At the same time, the bad LDL cholesterol drops.
This is what happens to your muscles when you exercise
After a few weeks you will see and feel it: yours Muscles grow. Because individual muscle fibers accept Volume to. At the same time, your body is building Fat mass away. This not only gives you strength, but also your strength Power consumption also grows automatically. Muscles need more energy than even in rest mode Fett.
The pleasant one Side effect: Your basal metabolic rate increases, you can do more Calories take with you without to increase.
Here we explain to you how to calculate your calorie needs.
This is what happens to your immune system when you exercise
The number increases after just two to three months Leukocytes in your blood. This white Blood cells play a crucial role in defense against Viruses and bacteria. In this way, you boost your defenses and actively support your organism in defending itself against pathogens.
Recent studies suggest that a strong… immune system also possibly that Aging process slows down the aging of our cells.
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By exercising you reduce the risk of the following diseases
💗 Cardiovascular diseases such as high blood pressure and diabetes
🏥 Overweight
🧑⚕️ Krebs
😥 Depression and depressive moods
Stretching: useful or unnecessary?
Hardly any other topic has been discussed so passionately for years: Does stretching do anything or not?
Before so-called exploratory sports How Boxing and The sprint Stretching is not recommended as it can even have a performance-reducing effect – so it depends on the sport.
The reason: Stretch takes the Tension from the Musclebut that’s exactly what’s for fast and explosive ones Movement sequences important. After Training But stretching is also good here to relax the muscle contracting load back into its elongated Original form bring to. In sports that one great mobility require how Do gymnastics or Dance, stretching is essential to improve mobility. Stretching can also prevent sports injuries.
Here there are Tips for stretching exercises.
Workout: Dynamic or static stretching?
Static or dynamic stretching – which is better?© Getty Images
How you should stretch remains unclear. A large meta-study over 15 years found that… static stretchingi.e. remaining in a stretching position for several seconds, not that Risk of injury lowers.
But at the same time there was for that dynamic stretchingi.e. the springy alternation between stretching and relaxation, no clear ones findings.
Conclusion: A simple Warm-up training is in almost all sports recommendedsince it’s yours Cardiovascular system activates joints and tendons for the upcoming Burden prepared. Whether you stretch statically or dynamically is a matter of taste and you can decide individually.
The most frequently asked questions about regular exercise
What does regular exercise do?
Regular exercise has been proven to strengthen the immune system and improve brain performance. A healthier lifestyle through physical activity can also reduce the risk of diseases such as rheumatism, Alzheimer’s, dementia and cancer. The risk of osteoporosis is also reduced through regular exercise because it puts strain on the bones.
How often should you exercise a week?
The WHO recommends 150 minutes of moderate endurance exercise per week and additional muscle training twice a week, for example in the gym.
When does regular exercise become noticeable?
After just a few weeks of regular training, you usually feel more energetic. Posture improves and increased muscle tension becomes noticeable. Achieving increased performance with more muscle mass and better cardiovascular endurance often requires three to four months of regular training.
2024-01-27 21:10:26
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