A new year means a new way of life. Many people check off a healthy lifestyle on their list of goals. It's not about "losing weight," because for some people, ideal weight means putting on a few pounds and gaining muscle mass. The key is to live a healthy lifestyle and enjoy the process. New Year's motivation helps, but it takes discipline and consistency to turn exercise into a habit. Exercise is very helpful in achieving your goal.
Maintaining a healthy weight and an active lifestyle affects your overall health. For those who want to reduce the chances of cardiovascular disease, diabetes, overweight and others, exercise is indispensable. One hour of physical activity already has a significant impact on people's health - better if combined with proper nutrition and hydration. If your New Year's goal is to reach your ideal weight in a healthy way, we give you a list of five effective sports.
Crossfit is a system of strength and physical training that utilizes functional exercises with different intensities. The goal is to develop cardiovascular endurance, energy endurance, strength, flexibility, power, speed, coordination, agility, balance, and precision in the person who does them.
Crossfit is a strength and conditioning sport . Workouts should be done Monday through Friday for 1 hour and rest on weekends. For those who are just starting out (as Crossfit requires the body to work harder), it is recommended to keep an open mind and be willing to follow instructions.
For Crossfit, it is important to wear comfortable and lightweight athletic clothing, as well as flat-soled shoes. In addition, along with strictly following the workouts, it is important to follow a healthy diet, eliminating unhealthy fats, convenience foods, sugar, alcoholic beverages and tobacco. Results will be seen depending on each individual's consistency and discipline.
2. Padel tennis.
Padel tennis has become particularly popular in the last five years. It is a mixture of big tennis, ping pong and squash, played in pairs and the scoring is the same as in tennis. The sport is played in more than 60 countries around the world and is recognized because it is easy to learn and dynamic, and because it can be played by people of all ages.
Padel is one of the sports that is best for weight management, as it allows you to lose between 400 and 700 calories in a 60-minute match. The benefits include improved coordination of movements, increased flexibility and reflexes. It also helps in the process of toning the body. Being an aerobic sport, padel tennis helps in improving the cardiovascular system and reducing the chances of heart problems. Those who intend to practice padel tennis should wear clothing that makes them feel comfortable while exercising. It is most practical to wear pants, shorts or skirts that have pockets to hold the ball, allowing for quick resumption of the match.
Shoes should be comfortable to maintain stability during quick movements and sharp turns. This will also help avoid injuries.
There are many health benefits to running, in addition to the fact that it can be practiced almost anytime and anywhere. Running helps reduce stress, build vitamin D, prevent cognitive decline, helps with insomnia, and increases productivity. In addition, it helps to increase the body's resistance and develop the cardiovascular, muscular systems.
The frequency of training depends on the physical condition of the person. For a beginner, it is recommended to start with 3-5 days of training for 40 minutes. At first, the key point is walking, then you can perform intervals between walking and jogging, so the body comes to normal. To avoid injuries, it is recommended not to overstretch the body.
As for accessories, the most important thing is running shoes. It is recommended to use lightweight shoes, half a size larger than the one you usually use, to be comfortable while running. It is also important to wear a hydration belt. If the goal is ideal weight, it is recommended to consult a nutritionist so that training and nutrition go hand in hand.
Swimming is considered one of the most versatile sports. It is an aerobic exercise with many advantages: it improves physical and mental condition, helps to develop endurance, puts all the muscles of the body in motion, tones, improves metabolism, breathing and lung volume.
For beginners it is recommended to exercise one or two days a week for 30-40 minutes, then increase the load to 2-3 days for 50-60 minutes), well and high load is 4-5 days a week for 90-120 minutes. It is important to start practicing not on your own, but under the guidance of a specialist.
Many people often think of boxing as a violent activity, but it has its benefits and positive effects on those who practice it. Boxing is suitable for men and women of all ages.
Boxing helps to burn fat and tone the body. Some of the benefits of working out with boxing include the fact that it is an anti-stress stimulant, lowers blood pressure, improves breathing, toning, burns fat, increases muscle size, boosts self-esteem, improves speed and reflexes and much more.
It is recommended to start practicing gradually until it becomes a habit. It is a contact sport, so it is important to have gloves, armbands, and mouthguard for safe practice. You can also add boxing cleats, groin and shin guards to your list of accessories. As with other sports, nutrition should be tailored to each individual's specific goal.
With 30 minutes of boxing training 3 times a week, changes and gains in physical development and health can be made. As for results, it is important to consider the type of training and time spent on the sport. Results vary depending on each person's endurance and physique.
Aside from sports, one should also remember the importance of proper nutrition and water intake. In addition, one should stop looking at sports as a method of losing weight: it should be seen as an integral part of maintaining health.