Training protocols

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Exercise will form part of a healthy lifestyle, not only by the aesthetic results but because its benefits to health in general; regular physical activity consisting of at least 45 minutes three times a week, guaranteed - along with a balanced diet, a stable weight and an optimal physical condition. Routines such as walking, running, cycling or swimming, without demanding greater efforts provide us with a sense of well-being - carried out in the right way. However, it is usual that in a bid to lose weight, or want to compensate for the excesses of a weekend, we launch to a task of training without the required protocols.

Commonly a position poorly executed, and a day of exercises without prior heating and subsequent cooling can trigger chronic discomforts and harsher conditions. Conditions such as cervical spasm, Herniated discs and lumbar, all of them originating in positions and undue efforts, also in conditions such as migraine and vascular headaches may have originated in an abrupt increase and decrease of blood flow generated by aerobic incorrect practices.

For this reason, either trying to be accomplished athletes or people with minimal physical activity, is crucial to accompany our training routines prior stretching and heating and subsequent cooling and stretching, also influencing much sought after muscle toning.

Warming as part of any routine of training is paramount to gradually increase the heart rate, blood pressure, consumption of oxygen, dilate blood vessels and facilitate the elasticity of the active muscles and increase the heat by groups of muscles that will be used in training, should last for 5 to 10 minutes and consists of two phases:

A graduate aerobic warm-up activity, with what heated the involved muscles making them less prone to injury

Stretching and flexibility, applied to the involved muscles, for example stretching of the quadriceps before cycling

The coolingabruptly end an exercise can be dangerous to health, especially for the cardiovascular system, cooling aims to gradually reduce the cardiovascular work and metabolism that had been elevated to the previous activity, keeps the blood flowing through the body avoiding it stagnate in the veins and should last for 5 to 10 minutes for each 30 training.

If you adopt these measures when you exercise, you'll reduce or eliminate pain following training, prevent injuries, and best of all is that your body so appreciate you with greater toning.

Photos courtesy: Dreamsteam

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