Regular playing sports raises a tone of muscles, speeds up work of all systems of organism, positively influences immunity, raising resistibility to infections and other diseases. Strengthening of cardiac muscle in result of aerobic exercises helps heart to consult more effectively with the problem. Numerous researches connect high physical activity with decrease in risk of development of various illnesses, including cardiovascular, respiratory and other systems.
People with excess weight are risking getting various diseases (diabetes, a hypertension and others) and premature death is high. As active playing sports promote growing thin, they have additional advantage for people with excess weight, helping them to keep and improve health. Even if in result of the raised physical activity the body weight does not decrease, risks of diseases accompanying adiposity decrease.
Physical exercises calm nervous system, helping to struggle with depression, bad mood and various experiences.
The complex of exercises or walk on fresh air - is a good way to get rid of depression, to raise mood, to interrupt routine work and to have a rest. Differently, sports can serve as meal replacement, when we overeat automatically or we solve different psychological and emotional problems with a help of food.
American scientists have come to conclusion, that the constant weight fluctuations, caused by diets, injurious to health. Thus many people do not manage to lower essentially their weight for a long time by means of diets.According to statistics 2/3 people, trying to grow thin by means of restriction in feed, do not gain any success. Besides, after vain attempts to leave superfluous kilograms they even have put on weight, when an organism, having gone through stressful loading, has started to type excess weight.Authors of research consider that all diets have similar mechanism of action. In the beginning there is an opportunity to loose 5-10 % of body weight. However, then even some addition of weight is observed.The main lack of diets is that weight fluctuation, which is connected with the raised risk of cardiovascular diseases and insults, harms the immunity.Scientists have declared that it is better to avoid diets and to choose healthy feeding. In this case weight would remain former, instead of constant increases. Besides it would help to avoid many problems with health.
It is better to apply this diet during summer-autumnal season, when there is a lot of fruits and vegetables in the shops.
The diet offers one vegetable and fruit day.
Vegetable day:
Breakfast: one glass of vegetable juice, 4 stewed tomatoes, green or black tea with lemon.
Dinner: salad from cucumbers or salad from cabbage, green onions, coffee or tea with lemon.
Supper: the stewed either boiled vegetables - with a small amount of lemon juice, tea.
Fruit day:
Breakfast: fruit salad (fresh apples, orange or you may use grapefruit), coffee or tea with lemon.
Dinner: 1\2 of melon, fruit salad (fresh apples, orange or grapefruit).
Supper: the same as dinner.
Many people consider this diet very useful to organism. In fact fruits and vegetables are rich in vitamin, enzymes, phytoncids, microcells and organic acids. Phytoncids suppress processes of rotting in intestines; they considerably improve functioning intestines and promote a conclusion of cholesterol from organism. Besides it, vegetative products, especially, oats and barley, prevent atherosclerosis occurrence.
Each portion makes approximately 100 grams.
Every day it is recommended to eat three portions of low-calorie fruits, including apples and citron fruits; from one till three portions or soya products; three portions of fish of dining grades; three-five portions of fresh vegetable salad; three portions carbohydrate food (bread, porridges); one-two portions of milk or kefir (yoghurt), and also: two-three pieces of the dried apricots, three-five nuts and garlic as seasoning. Thus the total of fat in all products should not exceed 40 grams.
Two-three times a week it is recommended to eat potato, macaroni; honey, sweet fruits (bananas, grapes), white fowl or meat of the rabbit, sea delicacies.
Once a week it is recommended to eat cocktail, red meat, a dessert, fat “celebratory” dish.
Example of the daily healthy menu
Breakfast. Corn flakes with dried fruits, nuts and a glass of the skim kefir.
Dinner. Boiled fish with the salad, two-three slices of bread with bran, boiled fig. Tea or coffee with a small pie or to two biscuits.
Mid-morning snack. An apple and an orange, either three tangerines, or half of grapefruit.
Supper. Cheesecakes from soya cottage cheese half-and-half with the dietary skim cottage cheese, one table spoon of natural jam.
“False calories” - are the calories with low nutritional value, but high numerical value “kcal”. The high maintenance of calories is given by carbohydrates and fats, and nutritional value of products is provided with vitamins, minerals, antioxidants and other micro cells.
Products with false calories:
- fried potato, chips, roasted chicken and the other fried products. The greater portion of fried potato can contain up to 570 kcal, 30 grams of fats. Fried potato has a huge quantity of calories, containing of fats and scanty quantity of micro cells.
- sweets, sugar candies and other sweets. The bag of sugar candies contains not only huge quantity of sugar, but also various additives and artificial dyes. Sugar candies have no nutrients.
- beer, wine and other alcoholic drinks. The jar of beer contains 150 kcal, containing of sugars and absolutely insignificant quantity of nutrients.
- white rice, white bread, crackers, cookies and others full processed grain. Such products contain a plenty of carbohydrates. These products contain insignificant quantity of vitamins of group B.
How to avoid empty calories?
- Do not fry products; use other methods of preparation of products, for example, baking.
- Avoid sweet and aerated drinks.
- Pay attention to whole-grain products: whole-grain rice, whole-grain bread, etc.
Statistics proves that 60 % of people are predisposed to varicose, and varicose happens at women 2 times more often, than at men.
And now the question is: how does fitness affect this situation? A lot depends on what and how you train.
Sport, from which it is necessary to refuse
Contra-indications. At sports loadings the most important is not to do much harm. So, is recommended to exclude:
- Power loadings. The matter is that during power exercises there is a reduction of muscles of abdominal tension and intrabelly pressure increases. Pressure, in turn, passes to the bottom hollow vein, collecting blood from a basin and legs - and it leads to deterioration of blood-groove.
- Game and traumatic kinds of sports. It is not necessary to subject the legs to additional risk. Try to avoid mountain skiing, snowboard, oriental combat sports, football.
- Dances and the fitness, connected with jumping. The logic remains to the same: it is not necessary to create additional loading on legs. It is necessary to refuse from jumps, knee-bends, and also from use of weighting compounds on legs.
Green light
Ideal kinds of sport: swimming, walking, aqua aerobics, cycling.
It is not a secret that impellent activity in many respects influences working capacity, motility ability, and focus attention development. Escalating of muscular weight occurs owing to power trainings. It promotes maintenance of stable healthy weight of the child. But unreasoned and irregular physical activity brings more harm, than advantage. In ideal the child needs to train two-five times a week. An optimum variant makes three trainings for 30 minutes a day three times a week.
3-6 year-old children
At this age the child can be engaged on hydraulic simulators without weighting compounds. it is Also necessary to pay attention to water kinds of fitness. In pool three-four-year-old kids all over again study to not be afraid of water and to keep on a surface, then they master different styles of navigation: the breast stroke, crawl and butterfly, synchronous swimming. Trainings for this group of children last only for 30 minutes as at this age greater loadings are inadmissible.
6-12 year-old children
Among the whole list fitness-programs for children of this age - fighting arts, yoga, etc. - everything, that reminds adult fitness may be recommended. The primary goal of training relies in development of endurance and reaction, strengthening of cardiovascular and respiratory systems. But, certainly, loading are small, and programs should be carried out in the form of game.
12-16 year-old children
Teenagers study fashionable Latin American dances, master skills of self-defense at lessons of boxing and karate, tone up muscles, work with dumbbells; they train practically under the adult program.