Why must exercise regularly
When doing resistance training exercises, all of your thrust and weight goes to your bones. Therefore, it will bring positive effects to help the bone system be strong.
First of all, when exercising, bones will react to the effects that we exert on the body, thereby making bones stronger and stronger. In addition, these exercises will help boost metabolism and muscle strength. Many scientific experiments show that people who exercise regularly maintain better bone density, helping to reduce the risk of osteoporosis.
The effects of sports practice
Studies also suggest that resistance training helps us achieve maximum bone mass, slows bone loss over time and reduces the risk of osteoporosis. In fact, maintaining regular exercise at a young age will help protect bones in old age because of the risk of osteoporosis because the impact on bones at a young age will help build stronger bone mass. amount of bone reached the highest level. For example, a year of diligent jogging every day will have healthier bones than its peers who do not exercise and this benefit lasts for years to come.
Another study looked at the effects of these types of exercise on bone balance and density (BMD index) in adult women.
Participants in this study will be randomly assigned to 2 groups: the non-exercise group and the exercise group (2 times a day for 1 hour each for 20 weeks). As a result, those who exercised were more proportionate than those in the other group. At the same time, the bone density (BMD) of this group also increased. Given the benefits of regular exercise with bone strength, why not start one now?
Exercise the right way
Resistance training is divided into two groups: the vigorous exercise group and the light exercise group. Strong exercises such as dancing, hiking, jogging, rope skipping, tennis, aerobics, soccer and volleyball help keep bones strong and strong. In other forms of light exercise such as using the treadmill in the air or walking briskly, it can improve bone health. However, if you are at high risk of fracture, consult your doctor before starting any exercise.
An effective training program should incorporate many different types of resistance exercises. The results depend a lot on the hard work of each person. Plan to exercise each day, or at least a few days a week. You can start with a goal of 30 minutes a day or break down the number of workouts per day.
In order for your practice to be maintained, choose for yourself the most suitable exercise that you feel most comfortable with and enjoy the most. There are many different types of exercises available on the web, or you can download useful mobile apps to make it easier for you to practice and track the progress. In addition, music will also help you get more excited and more excited when practicing.
Correct diet for sports
Finally, don't forget to build a scientific diet to go along with your practice! With every daily meal, we should increase calcium-rich foods such as milk and yogurt, dark green leafy vegetables like spinach or kale to strengthen the musculoskeletal system. Plan to exercise each day, or at least a few days a week. You can start with a goal of 30 minutes a day or break down the number of workouts per day.