In order to keep the organism functional and the body stable, a person needs movement. From the first step to old age, you want to actively encounter your environment. This is important not only for physical health but also for mental health.
If you exercise regularly and train your physical resilience, you digest food more easily, sleep better and can also cope with stress more easily.
Sports should be practiced regularly several times a week to have a positive effect on health. Endurance sports such as walking, jogging, swimming or cycling are good for your health. The physical strain should be increased slowly without really getting out of breath. This aerobic workout (air training) makes better use of oxygen and promotes metabolism, lungs and cardiovascular system. For effective physical training, it is recommended that you measure your heart rate regularly. This can be determined easily and accurately with a heart rate monitor with a chest strap. The heart rate can also be measured on the inside of the wrist with your fingertips. The number of heartbeats after 15 seconds is multiplied by 4 to get the heart rate.
The training heart rate should be around 120, while the normal average heart rate should be around 70.
The maximum value of 226 beats per minute minus age, for example 46 years at 180, should not be exceeded. However, fatigue, muscle aches and shortness of breath are unlikely to allow this maximum.
The rate of a trained heart quickly drops back to normal during the relaxation phase. For untrained people, this takes a little longer at first. However, the body quickly gets used to the exertion and even beginners find the training less strenuous after just a few weeks
The decisive factor for healthy training is regularity. Depending on the sport, it must be practiced two to four times a week to be successful. Then 30 minutes is enough for swimming or 60 for easy walking. Clothing should be comfortable and breathable during exercise. Optimal training is conducted outdoors to absorb fresh air and use the power of the sun. Running on natural ground is also easy for the joints.
To compensate for the large loss of fluids during sports, you need to make sure you drink enough. It is recommended to drink one liter of water during and after exercise, even if you do not feel thirsty. As minerals are also excreted through perspiration, they must be replenished in sufficient quantities. In particular, high susceptibility to infections and reduced productivity despite healthy training indicate zinc deficiency and should be investigated.
Regular endurance sports also have a positive effect on diabetes and high blood pressure. However, beginners with previous cardiovascular disease should undergo a medical examination by their doctor and comply with the requirements.
Despite the clear health benefits, endurance and competitive athletes often complain about states of exhaustion and suffer from an above-average susceptibility to infections. The reason for this is usually a lack of the vital trace element zinc.
The amount of breathing air that is taken in increases and can even double in athletic people. As a result, the body is better supplied with oxygen and the heart works more efficiently. As it beats slower and more evenly, it pumps more blood against less resistance from muscle vessels. Regular exercise makes the heart react faster to exertion and relief. The number of blood cells increases and eventually even the amount of blood increases. As a result, the organs are supplied with oxygen more effectively. Blood pressure values are improved, as is the elasticity of tissue and blood vessels.