XURUB

Sport at any time of year and at any age.

Whatever your age, physical shape, state of health - it is never too late to go in for sports. Let's try to show it by the example of three sports.

Swimming.

Many people, not having learned to swim in childhood and waving their hands at themselves, for the rest of their lives sit in the warm water near the shore, jealously looking at the Zapovsky swimmers catching maximum pleasure.

It is a mistake to think that it is simply impossible for an adult person to learn to swim. Of course, it is more difficult than in childhood, but if you take a good personal swimming coach, after a few months you will swim quite well yourself. Swimming is one of the most pleasant sports, and you should not deprive yourself of this pleasure, guided by well-established and erroneous stereotypes.

Snowboarding.

If you prefer winter sports, then there is no need to wait for some appointed time when you lose weight, or when you buy the best snowboard in the world, or when ... the cancer on the mountain hangs. All you have to do is to wait for winter! And go to the nearest downhill, having done the minimum preparation.

Yes, of course, snowboarding is not a cheap thing to do, and if a swimmer only needs to have swimming trunks and a towel, then for snowboarding you will have to spend a lot more. But this does not mean that, only if you decide to do it, you must immediately choose the most expensive equipment.

Of course, neither a beginner nor a former snowboarder can do without good equipment, but at first it is desirable to rent it. This can be done right on the descent, because usually there are special offices for equipment rental on the slopes.

Don't expect that you will be able to become a snowboarder and go down on your own; in this sport it may have sad consequences. That is why you need a snowboarding instructor at least for the first skiing skills. The right technique, learned from the very beginning, will eliminate 99% of all the risks that snowboarding entails.

Snowboard.

And for a quiet and useful rest after a working day, many people are trained in billiards - a great sport that allows you to win over yourself, with which you can relieve stress and learn to concentrate. And for creative thinking, there is a worthy application in billiards.

Diet with considerable physical activity

At high physical loads, the diet should contain enough calories to compensate for energy costs, and be balanced to avoid possible nutritional deficiencies.

Nutrition

Products to be included in the daily diet:

Rice or pasta dishes must be present from 1 to 2 times a week.
It is recommended to include bean dishes two to three times a week.
Potatoes may be present in the daily diet. They can be cooked in different ways: baked, fried, steamed, boiled, mashed potatoes.
Bread provides the same type of energy as rice, pasta, potatoes or legumes. If the first course is prepared on the basis of these products, its consumption should be moderate, although it will depend on the need for calories of a single person.
Meat or fish should be 3 to 7 times a week.
Eggs, it is recommended to take 6 pieces per week if there are no medical contraindications. They are the main source of protein, iron, zinc, phosphorus, vitamin B12, pyridoxine, niacin and thiamine (nutrients involved in the nervous system).
As for the dessert, it is desirable to give preference to fresh fruits. At least 2 fruits per day. Sometimes you can choose fruit in syrup or baked, or milk sweet dessert. However, fresh fruit as a dessert is the healthiest alternative.
Milk contains calcium, which is necessary to maintain healthy bones. If milk is not taken, it is preferable to replace it with cheese, yogurt or other fermented milk products.
Drinking Mode

It is necessary to drink enough liquid to compensate for losses that arise mainly from sweating, especially if the physical effort is intense. If you drink enough fluid, the body is well moisturized and gets a lot of positive for health: the intestinal transit improves, skin hydration and joint elasticity is preserved, the risk of infectious diseases of the excretory system and the formation of kidney stones is reduced. The most recommended drink is water, but you can also drink compotes, juices, etc.

Eat properly, take care of yourself and be healthy!

Physical exercises that increase endurance

Endurance training usually includes aerobic exercises aimed at improving the heart and blood circulation system. The heart and lungs work actively during these exercises, which ultimately improves the performance of these organs and strengthens them.

Endurance training reduces the risk of a heart attack and coronary heart disease. Cholesterol levels also drop, the skeletal system gets stronger, and blood pressure decreases. Regular aerobics classes improve your metabolism, so it is easy to lose a few kilograms in a couple of months.

The most effective types of physical activity for endurance training include:

Cycling .

Riding a bike is not just a pleasant way to spend your free time or to get from one point to another. Cycling has a positive effect on lung function, helps to get rid of excess weight, stimulates blood circulation and fights cellulite. When you turn the pedals, your heart delivers a huge amount of oxygen to all cells in your body. Read more in the article "Biking with health benefits".

Run

Runs allow you to maintain body tone, improve physical fitness and lose unnecessary kilograms. However, it is important to remember that for endurance training you need to run slowly, but for a long time. For more information, read the article "Jogging. The benefit of running. Jogging technique".

Jumping with a jump rope

They strengthen not only legs, but also abdominal and arm muscles. You can burn up to 150 calories in just 15 minutes. In addition, the rope is very cheap and affordable, you can buy it at any store. You can take it anywhere and practice it anytime you want.

Swimming

Improves lung function and reduces the risk of cardiovascular disease. Swimming is recommended for people who are often ill, as it helps to strengthen the immune system and helps the body to adapt to different temperatures, that is, to harden. For more information, read the article "Amazing benefits of swimming.

Typical endurance training should last from 20 to 90 minutes. It is recommended for beginners to train at a slow pace of 20 minutes. Over time, the duration of training should be increased.

Train with pleasure and be healthy!