Squat. Strech. Swim.
Is there a minimal set of daily activities that helps us to be healthy, beautiful, to keep up and stay in good spirits? Do we really need physical activities? Maybe we live without it? One of the theories explaining why we are aging is related to the length of telomeres at the ends of our chromosomes. Telomeres are often repeated DNA sequences at the ends of chromosomes that keep double-stranded DNA from unwinding. Each time, during replication, the telomere cells discard one of their "beads". Having lost all telomeres, the cell cannot reproduce itself and dies. The results of a recent study conducted by the Royal College in London showed that the most active participants in the study had the same telomere length as people 10 years younger than them. The least active participants of the study trained only 16 minutes, and the most active participants - 200 minutes a week. With regard to telomere length, three hours of exercise per week rejuvenated the body for 10 years.
But what if "sports is not your cup of tea" and you don’t feel the strength and desire to train. Don’t worry, it's not about you, it's about evolution. Scientists suggest that in the distant past, preferring rest to exercises, our ancestors had more chances to survive. In those old times, the main task was to get enough food to survive. Relaxation and rest at a time when you didn’t need to look for food or escape from danger allowed ancestors to save calories, and often a small amount of food was enough for a longer period, and the chances of survival increased.
No doubt that the human body was created for intense and regular physical activity. And in prehistoric times, they was enough of it - intense physical activity was an integral part of life in the Stone Age. Walking and running long distances, climbing mountains and throws were for our ancestors - hunters and gatherers - the usual ways of obtaining food. In addition, they performed quite a lot of "exercises", avoiding dangers. Most of the time either chase for their next lunch, or ran away from predators, so as not to become their next dinner. Our Cro-Magnon ancestors didn’t need either willpower or self-control to force themselves to want to train regularly; They were urged by empty stomachs and an imminent danger.
Conclusion: there are no sports lovers by nature, there are only people who took their body under control, and you have absolutely no reason not to join their ranks. So, if you have not found a source of living water or eternal youth (if you found it, please write to us), then we put on the sneakers and move forward to youth!
1.Daily charging + 3 buckets of water
To say "cheerful" more cheerfully, and "fun" funnier, every morning should be started with morning exercises.
There are several reasons why the morning physical activity is important:
• Morning exercises contribute to a "jump" of metabolism, as a result an organism burns more calories per day.
• It helps a person to get a boost of vigor and energy.
• Morning exercise helps to awaken the body. Over time, the circadian rhythm adjusts to this mode, and the person feels better.
• Studies have confirmed that morning physical activity stimulates mental activity.
• As a result, physiological processes in the body will work better, which will lead to a general improvement in overall well-being for the whole day.
Still, why it's worthwhile to honor the ritual of dousing with cold water, see here.
2.Aerobic trainings at least 3 times a week
The basis of aerobic exercise is physical exercise, which causes the heart and lungs to work with such intensity, at which oxygen supply to the body increases. Continuous aerobic training improves the condition of the heart and blood vessels and is indispensable for maintaining their health. Aerobic exercises include fast walking, jogging, fast cycling, swimming, roller-blading, cross-country skiing and boating.
Fitness experts remind us that the best aerobic exercises are those that you tend to do regularly. Therefore, choose those that bring you pleasure and don’t cause inconvenience.
Recommendations for aerobic exercise:
Frequency: US Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) offer all adults to give aerobic exercise at least 30 minutes a day, as many times a week as possible. You can even train every day - most importantly, at least three a week. Also it is necessary to do your best so that the breaks between aerobic loadings wouldn’t exceed three days.
In order to maintain a percentage of fat at some stable level or slightly lower it, 60-90 minutes of aerobic exercise per week is enough. You can distribute all this time between 2-3 workouts depending on your level of endurance, as well as how your body reacts to the performed aerobic exercises.
To burn fat at maximum speed, you will need 2 to 5 hours of aerobics per week. Thus, the duration of each aerobic exercise will be from 40 to 60 minutes.
Intensity and duration: Exercises will bring maximum benefit if your heart rate remains at 65-85% of your maximum heart rate (MHR). You can calculate your MHR by subtracting your age from 220. Thus, the MHR of a 30-year-old man is 190, and the 50-year-old is 170.
Remember that training begins to benefit your heart after 20 minutes of continuous exercise, this should be the minimum duration of training.
3.Power trainings 2-3 times a week
Strength training is a complex of sports exercises, the purpose of which is to strengthen the musculoskeletal system.
The advantages of strength training:
• the size and strength of muscle fibers increases
• the bone system, ligaments and tendons are strengthened
• reduces the risk of joints and muscles diseases
• the level of metabolism increases
All this, undoubtedly, positively affects the overall physical fitness, appearance and level of activity.
Moreover, it is proved that with time without sufficient and regular power loads, the strength and size of the muscles decrease. If a person does not maintain a sufficient level of activity, then after 20-25 years on average ones loses 200-250 g of muscle mass in one year, and after 50-60 years, the losses are doubled. Together with the reduction of muscle mass, the density of bone tissue decreases, the metabolism decreases, which can negatively affect the state of human health.
How much strength training is necessary for you - decide for yourself. Most people should perform 2-3 strength trainings per week.
It is worth mentioning separately that it's not recommended to perform weight training 2 days in a row.
These recommendations will allow you to maintain the optimal time interval for recovery, and a better recovery gives better further results.
4.Stretching, or even better yoga
There are a million reasons why it is worth doing yoga, let's name 12 of them:
1. reducing stress
2. strengthening immunity
3. lowering cholesterol
4. deceleration of aging process
5. confronting the process of spinal degeneration
6. increasing the life cycle and length of telomeres, which we mentioned above. With yoga, the level of telomerase increases by 30%.
7. fighting fatigue and anxiety
8. normalization of mood and sleep
9. activation of the work of the right hemisphere, responsible for intuition, creative thinking and emotions.
10. increased sexual satisfaction
11. rejuvenation of endocrine glands
12. increased testosterone levels in men (when performing certain asanas);)
And if you are frightened by the word yoga, then simply replace it with a stretch after every strength training. It improves blood flow to the muscles and helps to remove toxins from the body. So, recovery after any training will be much faster. Regular stretching helps to utilize lactic acid, prevents muscle congestion, alleviates chronic pain and even prevents the occurrence of injuries and seizures.
In total, we get the following minimum set for maintaining your maximally perfect health:
Aerobic training - at least 3 times a week
Power training- at least 2 times a week
Yoga / stretching - 2-3 times a week
In order to help you adjust a regular lesson in your life, we have prepared for you a small check-list for a week, which you can use.
Take care, love and train your beautiful bodies:)
The article is based on facts from Ray Kurzweil and Terry Grossman "Transcend. Nine steps to living well forever".