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Healthcare

What sport for whom?

Sport has many positive effects on our health and well-being. During physical activity, we not only oxidize, strengthen muscles and joints and improve our mood. We feel and look better.
How to choose the most suitable type of sport for you? 

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In order for sport to enjoy and positively affect our health and well-being, we must choose that it not only be pleasant to us, but above all, it does not hurt. Individual types of sports force specific parts of muscles and joints to work, so choosing a sport for yourself is worth having in mind your tastes and ailments. Recreational exercise not only should not be a chore, causing frustration, but also can not be a source of injury or deterioration of our health. In addition, it is worth adapting it to our expectations and possibilities. Do we want to practice to lose weight or maintain a slim figure? Or maybe sport is to be a form of entertainment for us or an occasion for socializing? Outdoors or under the roof? We suggest what kind of sport to choose! 

First of all, let us answer the basic questions that help clarify our preferences regarding physical activity 

1. Do you prefer to practice outdoors or indoors? 

2. Do you like individual or group sports? 

3. Do you want to practice recreation to lose weight, or maybe to sculpt muscles? 

4. Do you prefer static or dynamic sports? 

5. Do you have a chronic illness or have you had injuries that affect your fitness? 

Once you answer the above questions, it will be easier for you to choose the type of physical activity that is right for you. Below you will find factual descriptions of the most popular types of recreational sports. You will find out what sport is suitable for the type of personality, motivation, who should beware of it and how many calories you will burn when practicing a given sport. 

Swimming 

Recreational swimming does not require special training or equipment. It is enough to have a good physical condition and, of course, be able to swim. This form of physical exercise has many advantages and is extremely pleasant. Regular swimming keeps the body in a good shape, increases the capacity of the respiratory system and perfectly relaxes. 

Swimming is also recommended for people with various types of movement dysfunctions, it is often one of the elements of effective rehabilitation, which is often recommended when returning to the form after various types of injuries. However, when you want to use the healing properties of swimming, be sure to consult with your doctor or physiotherapist beforehand. 

For whom? 

Swimming is recommended for both children and adolescents, especially during the period of intense growth, due to the positive impact of the spine and posture. However, even women who are pregnant and seniors can benefit from swimming pools equally well, for whom a very low level of training in water will be a great relaxation. Swimming is an excellent sport for both those who expect a lot of physical activity and for less enthusiastic practitioners. And if from the activity in the pool we expect something more than swimming, let’s put on aqua aerobic! 

How many calories are burned while swimming? 

An hour of intense swimming is a loss of around 600 calories. 

Cycling 

Riding on two wheels is a sport that we can successfully grow from spring to autumn. It does not require any special physical condition or large financial outlays. All you need is an efficient bike, a comfortable outfit and good intentions to quickly convince you of the undoubted advantages of regular pedaling! 

For whom? 

For anyone who enjoys outdoor activities. The bike can be both a form of recreation and transport. When the aura externally favors it, it is worth giving up on commuting to work by car for a healthy and ecological bike ride. Riding a bicycle is recommended for all lovers of dynamic sports, both those who like loneliness and sports companions. After a medical consultation, the bike is often recommended for people with degenerations of the spine and knee and hip joints. The bike is also a great way to take care of your condition and health, because it can be one of the effective elements of prevention of hypertension and diseases of the circulatory system. It will also be appreciated by those who care about losing a few pounds and strengthening and modeling the muscles (especially the lower parts of the body). 

How many calories are burned while cycling?

An hour of cycling is a loss of around 600-800 calories. 

Running 

Running or jogging is the most economical and one of the most-chosen sports. The advantages of jogging include oxygenation and better performance of the body, prevention of cardiovascular disease, depression, cancer or diabetes, support of the slimming process, and, if we run outdoors, perfect relaxation and de-stressing. In addition, running is an extremely natural sport, easily coming to most people. 

For whom? 

Running is recommended for people of all ages, with different physical condition. Tranquil jogging can be successfully even for seniors! It is important to take reasonable steps towards jogging and gradually increase distances, running speed and difficulty of the training route. And attention! Remember about the right footwear and a short warm-up, this will protect our joints against possible injuries. 

How many calories burns while running? 

An hour of jogging is a loss of about 800 calories. 

Fitness

Fashionable fitness is a great proposition for all those who like to be on time, try new products and do not have a terrible exercise in a large group of other trainers. The offerings of fitness clubs burst at the seams, suggesting different types of activities – more or less dynamic, with music, in the form of dance, with instruments etc. Everyone will find something for himself! And the big advantage of this type of activities is primarily training with a professional instructor, thanks to which we will not lack motivation, and we will be calm about safety during the exercises. 

For whom? 

For all those who like classes in groups who want to lose a few kilos or model their figure.Regular fitness training will soon bring effects in the form of a firmer, slimmer body, better frame of mind and increased vitality and energy! 

How many calories are burned during fitness?

Depending on the type of fitness, the hour of training is a loss of up to 550 calories. 

Yoga 

I speak and write a lot about the benefits of yoga. First of all, yoga positively affects not only our condition, but also health and well-being. It’s best to start training under the supervision of an instructor, but we may as well try to practice at home, assisting with instruction from books, DVDs or the internet. To practice yoga, you will need a comfortable sports outfit, exercise mat and ankle and straps (useful when performing certain items). 

For whom? 

The greatest advantage of yoga is its versatility! Yoga can be successfully practiced by everyone, including people with various joint ailments, seniors and even pregnant women. However, before yoga session, it is important to report yoga to any instructor, then it will adapt the training to our needs. Yoga is a perfect proposition for those who care for a slimmer, more flexible body as well as relaxation and inner quietness. Some yoga schools offer classes combined with relaxation techniques or meditation. 

How many calories burns during yoga? 

An hour yoga session is a loss of about 200 to 400 calories depending on the level of advancement.

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You can read also: Why your workout isn’t working… 

Categories
Healthcare

Swim for health and a slim figure

Each type of physical activity has a positive effect on health, fitness and body shape, but there are some sport disciplines that can be used to benefit the most.This list includes swimming, among others.

Muscles and joints

Swimming allows you to burn body fat, while also expanding and strengthening your muscles.It’s a sport that involves the muscles of the whole body, including the hips, shoulders, torso and buttocks.The dorsal style forces the muscles of the hands, legs, abdomen and buttocks to work, while while working on the frog, the muscles of the chest, the back of the arms and legs work mainly.In the crawl, the hardest work is done by the muscles of the hands.What is very important, although the muscles are forced to a lot of effort, the joints are subjected to much less strain than in the case of sports cultivated on land.Swimming is an ideal proposition for people who have problems with pain and joint strain.

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You should read it: Joints support – how, why and what?

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Heart and circulatory system

Regular swimming for at least half an hour reduces the risk of heart attack by up to 40%.Increased effort increases the performance of the cardiovascular system and makes the heart work more regularly.

Swimming and lung capacity

Swimming increases the lung capacity, so it has a very good effect on the respiratory system, and thus on the overall condition and endurance.The average lung capacity is 4.5 to 5 liters for men and 3.2 liters for women.Larger lung capacity means better oxygenation of the body, and thus more energy.

Greater resistance

Systematic swimming improves immunity.People who regularly use the pool are less susceptible to colds, infections and infections.At the same time, the body becomes less susceptible to more serious conditions, including osteoporosis, because it increases bone density.

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Correction of postural defects

Swimming supports the treatment of postural defects.Physiotherapists encourage people who have problems with their spine or back pain to go to the pool.In the case of changes in the lumbar and scoliosis, it is worth to swim in a classic style, while the butterfly style strengthens the paraspinal muscles.Back pain is a common problem, especially among people working in a sitting position.In the event of such complaints, it is worth considering swimming.

Swimming and silhouette

Swimming at a moderate pace, regardless of style, allows you to burn about 500 kcal per hour.During the hour of energetic swimming 700 kcal burns.This is due to the density of water, which is much higher than the air density.As a result, every move in the water requires more effort.Swimming accelerates the metabolism and facilitates the reduction of waist and hips.At the same time it firms the whole body, and therefore rejuvenates and improves the appearance.It is therefore an excellent proposition for people who want to reduce weight.

Swimming and psychological well-being

Swimming has a very good effect on mental well-being.During endurance, endorphins, often called the happiness hormone, are produced in the body.Endorphins improve the mood and give the feeling of satisfaction.While swimming, the person feels relaxed and relaxed, because the water massages the body, which is associated with the impact of appropriate stimuli on the brain centers.Regular visits to the pool are a very good offer for people who have a stressful job or are less resistant to stress.

The above-mentioned swimming advantages should undoubtedly encourage regular visits to the pool to anyone who has not yet started regular sporting activities.You can swim alone and in company, so if you do not have the motivation to start swimming training, it is worth persuading you to go out to the pool of friends.Those who consider swimming alone to be uninteresting, should pay attention to water aerobics, which brings similar effects.

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You can read also: Aerobic workout – your plan for losing weight