According to the Turkish Language Association, we use exercise, which means exercise, in every aspect of our lives. In our mental skills, in our physical activities... I would like to talk about physical exercise in today's article.
Physical exercise is the whole of regular movements that we do continuously to improve and improve our body condition for the purpose of health. Exercise is part of physical activity. The difference between physical activity and physical exercise is that the energy released as a result of the contraction of skeletal muscles is greater in physical activity. The purpose of exercise is to facilitate the transportation of oxygen to all tissues, especially to protect the structure of the heart muscle and vessels by increasing the amount of oxygen going to the heart muscle, and therefore to protect the structure of the heart muscle and blood vessels, and thus to increase the metabolic rate. is to facilitate events. It is important to exercise to be healthy and the best thing is that there is no age limit. There are exercise programs suitable for every age group. Regular and continuous exercise means that the age-appropriate program should be carried out at least 5 days a week. According to the Turkish Language Association, sport, which is used in the same sense as exercise, is a sport performed individually or collectively, with the aim of improving the body or mind, with a certain amount of strength and strength. It is defined as all movements that require skill and are performed according to some rules.
If we evaluate it in the sense that we generally understand it, that is, as movements that we do constantly and regularly for health, physical exercise is examined under 3 main headings.
- Aerobic exercise: These are exercises in which oxygen usage and therefore fat burning are high. The exercises that increase oxygen capacity the most are aerobic exercises. These are dynamic activities of large muscle groups. Fast walking, light running, swimming and cycling are some of these movements.
- Resistance and strength exercises: These are exercises that aim to increase muscle mass by working large muscle groups. These are movements generally performed with the help of weight lifting, resistance machines and the body's own weight. Push-ups, sit-ups, barbell lifting are some of these movements.
- Balance and stretching exercises: These are exercises that increase joint mobility and therefore prevent injuries. muscle mobility Yoga and martial arts, which also maintain joint stability and ensure balance, are some of these movements.
When we do physical exercise, we make important investments in our lives for our health.
- Muscle strength, endurance and flexibility increase.
- Muscle mass increases and the structure of the skeletal system improves.
- Pains originating from the muscular and skeletal system decrease.
- Posture disorders. improves.
- Mood improves, sleep quality improves.
- Eating disorders improve.
- Cardiovascular health is protected.
- Blood sugar and blood fat levels are within normal limits.
Of course, in order to benefit from the exercise we do to protect our health, we need to know our own limits. Some personal mistakes may occur during exercise and, unfortunately, this can lead to dangerous consequences. Diseases are one of the main factors that facilitate the formation of risks during exercise. Exercise carries relatively little risk depending on age, diseases and physician supervision.
- Musculoskeletal system injuries
- Sudden cardiac arrest
- Myocardial infarction (heart crisis) are the most common risk situations during exercise.
My suggestions when exercising to be healthy:
- Regardless of age group, a health check-up should be made with a physician. Especially men over the age of 45 and women over the age of 55 must undergo various tests.
- It should be done when we know, believe, want and feel good that we will be healthy.
- Exercise should not be done on an empty or full stomach. . The most appropriate is 2 hours after meals that do not fill the stomach volume or after a light snack before exercise.
- During exercise, attention should be paid to fluid intake.
- Under the sun, in cold, humid environments or at inappropriate temperatures. Exercise should not be done in these conditions.
- Clothes suitable for the exercise should be chosen.
- Before exercise, warm-up exercises should be done to reduce injuries and possible risks, and afterwards, cool-down movements should be done to prevent blood pressure drops. >
- When you feel shortness of breath, muscle and joint pain, cramps or sudden weakness and fatigue during exercise, you must stop and take a break. An evaluation is required to start again.
I wish you healthy and active days.
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