# A minimum of three hours per week.
# A minimum of forty minutes per session.
# About 95% of light aerobic exercise and a half.
# About 5% of medium intensity exercise and high.
Work # abdominal strengthening in all sessions.
# Joint flexibility exercises (stretching) in all sessions.
# Coordination exercises and balance in all sessions.

The planned exercise with the aim of improving physical fitness, fitness and flexibility, it provides great benefits in all aspects of life. From the most basic health and well being, to the less concrete and positive attitude and joy. Studies have shown:

People who exercise:
# Suffer less depression, this figure is even more important for women over forty, who are more prone to depression.
# Suffer less widespread pain such as fibromyalgia.
# Increase your sexual ability and desire to maintain relationships.
# Increase self-esteem considerably.
# Increases your ability to concentrate.
# Increase your toleration to stress.

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Pregnancy is not a contraindication to the practice of exercise and after delivery can be achieved outstanding enforceable in sports. We have several examples like the athlete Fanny Blankers Coen who won four gold medals at age 32 a mother of two children. Also, six of the fifteen athletes Noakes studied by Klaus and his world records set in 1961 after being pregnant. To recommend physical activity during pregnancy must be established a criterion of individuality.

You must have appropriate and complete medical evaluation by the obstetrician, who along with sports doctors take into account the age, occupation, obstetric history, the length of pregnancy, nutrition, fitness level and skills, preferences, provision, facilities and motivation available to pregnant women, essential to the programming of this year. It is recommended? No aerobic exercises, which uses various muscle groups as in the case of walking, jogging, swimming and stationary bicycle. Women who do weight lifting interest, they do contraindicated in a standing position and only limited to the upper or lower and very low birthweight.

Pregnant women who previously engaged in races they can continue to do, but lowering the speed with which previously performed and increasing rest periods during it. Is important to recommend that do not exceed their maximum physical capacity.

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Respiratory system

During pregnancy is a reduction of lung capacity due to the elevation of the diaphragm by the enlarging uterus displaces the abdominal organs upward. This, together with other changes makes breathing per minute is increased.

Metabolism

The main energy source during exercise are carbohydrates. During the latter part of pregnancy at baseline, glucose tolerance is decreased, circulating levels of insulin are increased, the decreased insulin sensitivity (mainly in skeletal muscle) and fasting plasma glucose increases. These functional changes make economize glucose to provide energy substrate to the fetus. However, physical activity improves glucose tolerance and increases peripheral insulin sensitivity. Several studies have found that exercise, particularly in the latter part of pregnancy, glucose-lowering effects, this has suggested an association between exercise during pregnancy and low birth weight, however there is limited evidence. In general, exercise does not have adverse effects on her developing fetus in women healthy, well nourished and normal pregnancy.

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During pregnancy significant changes occur muscle-skeletal systems, cardiovascular, respiratory, endocrine and metabolic systems to maintain a normal and optimal functioning of both the pregnant and the fetus.

It recognized the importance of physical activity in humans for the maintenance of optimal health, the pregnant woman is excluded from these benefits. Given the normal changes of pregnancy, as well as those that occurred during exercise in pregnant women have an impact on different body systems.

Muscle-Skeletal System

Several changes occur, the production of hormones and weight gain, causing changes in the ligaments and joint mobility, to maintain and coordinate the center of gravity of the pregnant woman. Occurs a gradual increase in lumbar lordosis and pelvic rotation on the femur, thereby preventing a woman to go forward. As the balance becomes more difficult, especially when walking, it is necessary that your gear is more basic, with a shorter stride and more varied. Therefore, we recommend a strengthening abdominal muscles to control the degree of lumbar curvature. It is also recommended to stretch the extensor muscles of the abdomen and hip (hamstrings) with alternating relaxation and contraction in erector spinae muscles (iliopsoas) and hip flexors (rectus femoris).

Effect on Uterine Activity

Has been reported to moderate exercise in pregnancy can trigger uterine contractions, which have been linked to increased? catecholamine concentration and type of exercise that is practiced. It has been observed that the exercise in a standing position can exert more pressure on the cervix, uterine activity increased by a reflex mechanism, unlike what happened with exercise bike. If contractions persist after exercise should be consulted obstetricians.

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In the world of fitness festivals are Held to Promote health and wellness of people, Usually, festivals n These are only for experts in the field of fitness and gym instructors, But Also Allows constant assistance and participation and Amateur Athletes.

According To fitness magazine, this physical activity “should not only be Accompanied But Also an excellent sport nutrition.” Moreover, the fitness is Considered a cardiovascular workout Cardio respiratory That Allows the system is Stimulated. All this thanks to a training based on Flexibility and elasticity That Causes the neuro muscular system is active.

In the fitness festivals, Which Have Sometimes high-performance sports participation, competitive and / or fans are accustomed reward or reward the best entries and Their Influence Malthus sport. Many fitness festivals taking place in the world, however mention Some of Its appeal That Have earned international recognition, They Are:

Fitness Festival
This festival is Held for 21 years, Each Year Receives A Different name, for historical career, fitness has Become the largest global event on recognition.

In this festival Attended by about 2.000 teachers Participating fitness conferences, workshops, sports sessions (thousands of Specialties) led by large instructors worldwide.

Belgian Fitness Festival

The Belgian fitness Usually festival has themes related to information and advice, sports, training and workshops, interactivity, fun.
Includes entrepreneurs, and experts Exhibitors Professionals Representing the fitness area.

In this festival Activities That There Are Different focus on areas of fitness. The AIM of this event is to present the latest scientific research on the welfare, health and fitness.

The European festival has revolutionize the world of fitness. The Kamgoo Jumps is a new form of gymnastics Which Is Performed with a special shoe based on Technical rebound, experts say has the best results in health and physical Appearance technique as it is to lose fat Used to Quickly, this technique Helps to Prevent Health Problems Also is excellent and as a diversionary activity for children, youth and adults.This Exercise Exercise is to the whole body, it is easy to Perform and Its dynamics Allows many people practice it.

United States, Uncle Tom Being a very new festival has great reception by the guild of experts and amateur gymnasts. Such as this festival That Seeks To Promote health and to invite American Society in Which Each day hundreds die from people for Being overweight, a health care while historical physique

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If energy is fundamental to our physical activity, the molecules responsible for storing power train without toil, we are too. And that is the role of carbohydrates, storing energy to develop the physical effort without showing signs of fatigue.

All body cells use glucose, and especially the nervous system because the nutrient is their only source of energy. For this reason, they should eat carbohydrates every day and even more importantly, in all meals.

Our bodies can not directly use the energy contained in food digestion. For our muscle cells to use that energy, we must break it down by digestion and pass it to a chemical called adenosine triphosphate (ATP). The ATP is stored in all living cells and is responsible for providing the energy needed for all cellular processes in need, such as muscle contraction and relaxation.

Digestion to transform carbohydrates into its basic units, glucose molecules, which are used by the body. When not used immediately, the body stores a small portion of these nutrients in the form of glycogen.

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As at 70, at 80 and why not, 90. Physical activity in old age also matters. So, gyms and other places adapt the exercises to the elderly. From yoga to any keep fit. The gym does not forget the greatest!

Tables of physical exercises are also adapted to this age. Thus, from warming up the stretches are designed to move the body and stimulate blood circulation without becoming exhausted. With respect to aerobic exercise, these are some basic exercises are usually done in a group exercise class for seniors:

* Walking and move forward with long strides.
* Riding a zig zag without colliding with the partner.
* Walk forward and backward.
* Combination of steps in different directions.
* Dancing and exercise to the beat of music.

In any case, the monitor must workout fun and entertaining class for not discourage his students. Furthermore, it should be very lenient with the rate of progression that leads older person. That yes, here also what is the record bonus: two or three times a week to do these exercises, while maintaining an active lifestyle, will earn the health of our elderly.

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Experts in health encourage us to include exercise as part of our daily routine to stay healthy. Just like a healthy diet and balanced exercise is recommended for optimum health.

People who are usually inactive can improve their health and well-being by becoming active on a regular basis.

Physical activity does not need to be intense to be beneficial to health.

Discover the many benefits for your health by increasing the amount (duration, frequency or intensity) of physical activity. There are many benefits to exercise, not only for losing weight, but also to reduce the risk of developing serious illnesses.

Here is a general overview of what exercise can do for us:

1. Exercise reduces the risk of dying prematurely.

2. Exercise reduces the risk of dying of heart disease, cancer, diabetes and arthritis.

3. Exercise helps to lose weight by reducing our body mass index (BMI), reducing our cholesterol and triglyceride levels that circulate in our blood.

4. Exercise improves the functioning of our immune system and the circulation of blood and oxygen to different organs of our body.

5. Exercise increases insulin sensitivity in preventing type 2 diabetes.

6. Exercise increases our energy level and stamina.

7. Exercise slows aging by improving our physical wellbeing, mental, emotional and psychological.

8. Exercise reduces our risk of developing diseases of bones and joints.

9. Exercise even helps develop creativity and imagination. It also promotes improved mental vigor, including reaction time and acuity.

10. Exercise increases self-esteem and confidence.

11. Sport is an antidepressant. The sport improves mood and stimulates production of endorphins in the brain, giving you a feeling of well-being.

12. Exercise helps you sleep better. By cons, make sure you do not exercise before going to bed. Experts say that we should avoid exercise for at least three hours before bedtime.

Then leave the couch and start moving. Remember, time and effort you invest in you exercising now will later be beneficial for your health and reduce risks associated with obesity and overweight.

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Drink plenty of milk or taking calcium supplements does not strengthen bones. We must also move, says Guy Thibault, a researcher at the Ministry of Education, Recreation and Sport (MELS).

This is the only way to reduce the risk of fracture, particularly spine and hips, says co-author of an opinion of the Scientific Committee Kino-Québec on the subject to be published shortly.

Bone health is therefore a major challenge, says the researcher. “As we age, our bones naturally become more brittle and fragile, says he. And this is especially for seniors who have a lifestyle more sedentary there are more fractures. ”

The hip fractures are a serious problem. It is estimated that women at increased risk of hip fracture (one in six) than to be suffering from breast cancer (one in nine).

But beyond the comparison, hip fractures are particularly debilitating. One in two women lost their autonomy, while one in five requires extended care or permanent, says Guy Thibaut.

The fracture causes complications that may even be fatal: one in five women and two men in five die within the year following a hip fracture.

Risk of fracture in 50 years and over (in%) :

• Women

1. Hips: 17.5
2. Vertebrae: 15.6
3. Forearm: 16.0
4. Total: 39.1

• Men

1. Hips: 6.0
2. Vertebrae: 5.0
3. Forearms: 2.5
4. Total: 13.5

The bones need to move to solidify

Various studies indicate that after the age of 35, any person loses up to 1% of their bone mass per year.

According to several studies, regular training and repetitive allows the bone to win 1% or 2% in density. Apparently low, the gain multiplied tenfold resistance to fracture after a few months. In other words, a gain of 2% of the density of bone mass increases of 20% capacity to withstand shock.

“The regular practice of certain physical activity can reduce 20% to 35% fracture risk, because it has a direct effect on bone strength in places where they are most stressed,” says the researcher.

Supplements less effective without physical activity

“Calcium supplements and vitamin D are useful for bone health, but accompanying them with appropriate exercises that get extra strength. Physical activity causes an electrical phenomenon which allows calcium to bind to bone, more specifically in areas where they need to solidify. This is the phenomenon of mechanotransduction. Without physical activity, calcium supplements obtained does not necessarily completely fixed to the bone. ”

What sports strengthen bones?

Sports that can improve bone density are those that impose an additional burden and frequent, more often they practice, they will be more beneficial.

“The renewal of a bone takes about a year and if that does not train for a month or two there will be few noticeable changes,” says Thibaut.

We must therefore impose a rapid and repeated practice by agreeing a break, suggests he. It can be:

* Race or running sports (soccer, basketball)
* Jumps (on site or rope) or sports-related jumping (volleyball)
* Tennis
* Gym

“Strength training is very good for bones because it causes mechanical stimulation while providing a rest between sets: it allows the bones to become responsive again to the next round,” added the researcher.

But it is not required to attend a gym. We can prepare an easy to make at home.

Some sports have a less pronounced effect on bone strength. “All sports where weight is” supported “, such as cycling, kayaking, swimming or aerobics, says Guy Thibaut, do not strengthen bones as well as those where there running, jumping or the lifting of weight. ”

The most critical period for acquiring a frame is optimum during childhood and adolescence. “At school, we should make a series of ten jumps to the pupils at different intervals during the day. It would be very good for the future of bone, “suggests he.

However, we can rebuild their bone health at all ages. “It’s never too late to improve the strength of his bones, says Thibault. The practice of regular physical activity, primarily weight training plays an irreplaceable role in safeguarding the autonomy of the elderly.”

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