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                                                             Fitness and Health

Sport, fitness and health are closely related, however, there are numerous sports which expose the individual to particular risks. Problems can appear even in  amateur sports depending on stress and intensity of training as in  long distance running and jogging which are popular forms of training. Tennis elbow, or lateral epicondylitis, is a painful condition of the elbow caused by overuse. Weightlifting can lead to varicose veins or high blood pressure.

Fitness tries to make every exercise useful for health and body aesthetics. The type of training that is recommended is a combination of aerobic and anaerobic exercises.

While doing aerobic exercises, the body satisfies its need for oxygen during effort. We are talking here about all types of resistance efforts, like long distance running, skiing rowing, fast walking, swimming, cycling, speed skating, etc. The consequences of these efforts are visible, first of all, at a cardiovascular and pulmonary level. This type of exercise is the most effective in burning calories and this is why they can easily burn fat tissue, as long as they last more than 40-45 minutes without stopping. The energetic support of these efforts comes from the fatty acids which are mobilized from the adipose tissue.

The effects of anaerobic exercise are responsible for increasing force and muscular mass and for bone resistance. During this type of short and intensive effort the body cannot satisfy the need for oxygen. What happens is the so-called 'oxygen duty', recovered in the breaks between the efforts. The most typical example is the break between two series of exercises meant to work the same muscle.

The effectiveness of fitness trainings is closely related to their weekly practice. There are a minimum number of trainings necessary for visible effects.

For the programs of anaerobic type (force) the experts say that two trainings a week are necessary, each of 30-45 minutes. During these sessions, the whole body is trained every time.

In the case of aerobic training (resistance), their weekly frequency must be increased to three, each between 20 and 60 minutes.

Both types of training must be continued uninterruptedly for at least two or three months. After this period, a one-week active break is recommended. In this time the person must make lighter efforts like walking and gymnastics, the purpose being recovery and relaxation.

Starting from this minimum frequency, any supplementary training will make progress come sooner, as long as you avoid over-training or over-exerting. Deciding the optimum number of trainings, their volume and intensity depends a lot on the individual and specific requirements.

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