02 September 2016, 17:08
Recent studies have shown that people who perform elementary physical activities (exercises on the spot, walking, walking on stairs, etc.) during an eight-hour working day increase their chances of staying healthy and energetic for as long as possible.
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On average, we spend at the workplace 9 hours a day, with most of the time sitting. Many do not differ in activity and when they return home.
In addition to the hidden risks of a sedentary lifestyle, there are quite obvious and proven ones. After the body assumes a sitting position, the work of enzymes that break down fat slows down by 90%, and after two hours, “good” cholesterol is reduced by 20%. After 5–7 hours, there is a risk of developing diabetes. If you spend several years in such a leisurely rhythm, varicose veins and hemorrhoids will not be long in coming. But oddly enough, we can extend our lives by 5–10 years if we spend at least three hours a day standing up.
If you spend 5 minutes walking every hour, the risk of developing cardiovascular diseases will decrease several times! By the way, standing you burn more calories in one minute than sitting (3.3 versus 2.6).
Only in addition to “office activity”, there should be a normalized physical load on all muscle groups, as well as cardio training.
According to sociologists, jogging is the optimal compensation in the conditions of scientific and technological achievements, mental overload, overnutrition and a sedentary lifestyle. Research confirms that this sport suits the majority. For example, the president of an American company pays his employees 16 cents for every 1.5 km they run. The logic is simple: Running is so good for health that it is much more profitable to spend money encouraging employees than to incur losses in case of their illness.
Running with obstacles
Excellent results are obtained by running on uneven surfaces. To do this, you should choose an area with easy ascents and descents or stairs.
Rising up, the body receives a load on the heart, metabolic processes are launched and fat deposits are burned.
Important: do not stop on the descent, just reduce the intensity of the load and the heart muscle will not be overloaded.
Trainers recommend another way to run for those who want to quickly lose weight, but do not have a whole hour of time to start the process of burning fat. This method is based on interval running and is based on alternating load intensity. Running starts with walking and within a few minutes it is worth switching to an average pace. At about 15 minutes, hold at a maximum pace for 2 minutes. After that, gradually reduce the pace and continue to run on average for 10 minutes. During the run, it is desirable to make 2–3 accelerations.
distance with acceleration
If you break the distance into segments and alternate maximum effort with a break. How it works? If you’re running in a stadium and you can count the meters, do it. For example, 50 meters you walk at a fast pace, 50 meters you accelerate to the maximum, 50 meters you switch to jogging. Then repeat the cycle.
Author: Everything will be fine
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The opinion of the editors may not coincide with the opinion of the author of the article.