It seems we want to be more beautiful, but not healthier and that is cheating the loner. The exercise is the pending topic of Spanish, who are able to go to the gym to reach the ideal size, but do not realize that regular exercise is not only helpful for losing weight or strengthening the buttocks, but also is the best way to protect your healthThe fact that we are always busy and stressed doesn’t help us encourage ourselves to lead a more active life, but it is time to take action.
Why is it good to exercise if you are a woman?
There are numerous scientific documentation that speaks of the healthy benefits of exercise in women, with the protective role it has against twenty-five medical conditions, including cardiovascular disease, osteoporosis and premature mortality. Physical activity has a positive effect on the female immune system, the metabolism and the hormonal system. “It can even reverse diseases such as type 2 diabetes and even lead some patients to stop needing medication,” he explains. Susana Moral, Dr. in physical activity and health, nutritionist and physiotherapist.
While regular exercise is the best way to get health and energy, exercise is not our forte. According to him Research on adult women’s adherence to healthy habits in Spain, promoted by the nonprofit Las Mujeres nos Movemos, Hispanic women over the age of 38 spend on average 6.23 hours, which far exceeds what is recommended by the WHO. Let’s not forget that a sedentary lifestyle is considered the fourth leading cause of death in the world.
What’s the best exercise a woman can do if she only has 20 minutes a day?
Susana Moral It is clear to him: If you only have 20 minutes a day and you are in bad physical shape, invest them in strength exercises. “It deserves the preference do a table of basic exercises, but done well, which takes us 10-15 minutes, to put on some shoes and run completely untrained, which is a very important risk to our joints and a threat to our muscle mass, ”explains the expert.
Strength exercises are especially important for women and are highly recommended if a few years have passed. Thanks to them, I don’t just know increases muscle strength (but not the size of the muscles, make no mistake), but it prevents cardiovascular disease (the leading cause of death from disease in women) and diabetes, while the risk of injury is reduced and it burns fat.
The ideal for beginners in daily physical activity is to start with that table of basic exercises and gradually increase the number of reps of each as we feel comfortable (e.g. start with 15 reps and increase from five to fiveAs we increase the number of reps, it’s a good idea to include weight in the performance of the movement (if you don’t have equipment at home, you can use bottled water as weights, for example).
When we’ve mastered the table and have the maximum number of reps (about 50), it’s time to increase the pace and do the same thing, but faster or harder.If we increase the rhythm, we have to decrease the number of repetitions, but in exchange we can also do the same exercises in more complex variants ”, the expert explains.
The basic exercises that should not be missing in your training 15-20 minutes a day is what you already know: squats, arm dips, front and side planks, glute bridge and lunges. Doing this routine every day is the best decision you can make to invest in your health. And time is no excuse“If we’ve gotten used to setting aside a few minutes to brush our teeth three times a day, we can also take it out to exercise for 20 minutes,” remembers the expert who also warns us: exercise doesn’t work wonders, when you (finally) get up from the couch, except go to the pantry to eat a sandwich: eexercise and a healthy diet should always go hand in hand