Permanent or short-term load more
Nowadays an increasing number of people lead a sedentary life, it has a negative effect on the health and General condition of the body. The most dangerous is overweight and related disorders of the cardiovascular system. Fortunately, we have good wizards that help you keep your body in shape. It is human muscle.
Doing their job, they are equally beneficial to virtually all internal
organs, primarily the cardiovascular and respiratory systems. Life is ordered so that internal organs primarily provide the activity of the muscles.
Working muscles sent along the nerve fibers to the internal organs of information about their needs, condition and functioning and thus affect their work, stimulate and regulate it. Muscle activity is a powerful source of stimulating effect on all physiological systems of the human body, resulting in even age-related changes of the body are slowed down.
In this case, each person (excluding sick), these are the types of muscle activity, as morning exercises, walking, Cycling, playing tennis (badminton), etc. which create sufficient physical stress on the body, train the cardiovascular and respiratory systems contribute to a significant consumption of energy, increased endurance, etc.
However, between the systems of exercise have long been discussions about what types of muscle activity more useful: short reinforced or regular, but moderate. In order to understand who is right, you need to at least roughly understand what is happening in the human body during physical exercises.
Initially, for about 15-25 minutes of exercise the main source of energy used for muscle movement, serves as glycogen is the main reserve carbohydrate of humans and animals. This polysaccharide, formed by residues of glucose. It is the energy reserve that is used by the body when needed to compensate for the lack of glucose that occurs during muscular exertion.
When the glycogen stores are depleted, the body begins to burn fat. Overly intense, but relatively short-term physical stress on the muscles lead to the combustion of carbohydrates (especially glycogen), but do not contribute to burning fat. In contrast, a longer load average and low intensity bring the muscles into a state of partial contraction, which begins actively burning fat, which continues after the end of classes.
According to these processes, experts have divided physical exercise on aerobic and anaerobic. Aerobic exercises include moderate exercise involving large muscle groups, performed over a relatively long time (30 min or more). This walking, Jogging, swimming, tennis, Cycling, rhythmic gymnastics, etc. These exercises encourage more intensive uptake of oxygen in the air and very good for the heart, circulatory system and respiratory system.
Anaerobic exercises include high physical activity in a short time. They are performed to increase muscle strength, endurance, strengthening of ligaments, joints and bones. These include, for example, weightlifting. Physical activity there is a significant, but short-term, exercises are often made with breath, so the body receives less oxygen.
Such exercises are good for athletes, but can damage people with high blood pressure and heart diseases. Therefore, the exercises usually include both aerobic and anaerobic elements, so as not to overload the heart and blood vessels. For people wanting to lose weight, especially useful moderate exercise for 30-40 minutes per day 4 to 6 times a week. This is a desirable change of activity, so that the muscles are not “used to it” and the fat burning was more intense.
Oh, and about the achievements of American science (as without them!). Scientists at the University of Georgia (not to be confused with Georgia, it is in the US) picked up a number of people (of course, Americans) complaining of constant fatigue. This morning I woke up, and immediately leans fatigue!
These people were divided into 3 equal groups. The first group of 3 consecutive weeks every day for 20 minutes was performed intense exercise Bicycle at the gym, of course). The second did the same thing, but with the average intensity. And the third group were the easiest – she did nothing, that is, engaged in their usual business.
The results showed that participants in the first and second groups have less fatigue and feel more energetic. To the surprise of researchers, the greatest surge of energy felt by the people from the second group, balonarski which were of medium intensity.
Here it is: while there our scientists studied the complexity of metabolism and their of consumption at different muscle loads, and the Americans again! and answered all questions. The constant load moderate intensity is more useful short-term, but in full force.
And the thing is that when a significant transient load carbohydrates are consumed, but not fat, and at medium-long loads – mostly fats.
So, dear readers, in addition to morning exercises, which allows us to Wake up faster, perform at least once a day exercises with low intensity, it is possible for 40 minutes – 1.5 hours.
Suitable for all walking. And if you would make the elements of interval training (alternating between faster and slower walking), will be even better!
So train and be healthy! And good luck to you!