Many believe that the pursuit of sport is not necessary in dieting, but sports and physical activity are one of the most important factors in weight loss.
- It is recommended to follow the sport from the first day in dieting and no need to wait a week or two as advised.
- An increase of a kilo or two may occur when you start sports and this is normal. The increase is a muscle mass, water and blood.
- Preferably exercising from 3 days to at least four and exercising two days per week may not give results in body shape or weight and preferably burn at least 300 calories each time.
- Snack an hour before exercise and after exercise.
- The benefits of sport are that they promote the balance of cholesterol level, which lowers the level of harmful cholesterol (LDL), and raises the level of beneficial cholesterol (HDL), through several mechanisms including that physical activity stimulates the proteins transporting harmful cholesterol to transport it from blood vessels to the liver and then get rid of Exercise also helps increase the size of the protein molecules that carry the harmful cholesterol. The smaller the size of these protein molecules, the greater the risk of causing heart disease for ease of adhesion to the wall of blood vessels.
- It is natural after exercise to increase your appetite for food, so your body asks you to eat for the rebuilding of fuel stores.
But if you are not careful, you can eventually eat more calories than calories burned during exercise, and with bad food quality. So try to follow some of the most important things:
- After exercise, drink a glass of water before you start to eat. Drought symptoms are similar to hunger symptoms (tiredness, weakness, exhaustion). In addition, drinking water after sport, compensates lost fluids by sweating.
- Snack, to provide your body with energy, snack, which may be a combination of protein and complex carbohydrates. Protein is essential for muscle building, and complex carbohydrates help replenish the body’s energy stores.
Finally, when your body regulates exercise, you experience a lack of appetite. In fact, research has shown that exercise reduces appetite for up to several hours. So keep exercising.
NEW YORK (Reuters Health) – People with high levels of mid-life heart and respiratory fitness are less likely to develop dementia when they grow older, a recent study shows.
The researchers studied 19,458 adults who performed fitness tests as a baseline between 1971 and 2009. The researchers examined the association between levels of cardiovascular fitness in middle age and dementia with age.
In follow-up to the health status of 125,700 people, the researchers identified 1659 cases of dementia. People with high levels of fitness had a significantly lower risk of dementia than those whose fitness levels were impaired in middle age.
People with high levels of fitness were less likely to develop dementia with stroke or stroke.
In this study, which included people from the local community, they found a link between middle-age fitness levels, measured using walk-ins, and reduced risk of dementia at an advanced age, independent of other cardiovascular disease factors.