Sometimes we think that the gym is the fastest way to lose fat and tone up our muscles, however, this is not always the case. You can do aerobic and bodybuilding without having to be in the gym for hours.
The 5 exercises are the following:
It has always been said that it is one of the most complete exercises, since all can be done when the brain of the body deteriorates. That is why it is ideal for people with arthritis and similar ailments. In addition, as it is an aerobic exercise, the heart rate-beneficial to the health of our heart and brain related to age.
The production of endorphins that generates help to combat depression, reduce stress and anxiety
And obviously, it extends lung capacity.
And it has a plus: it is an exercise that is practiced on water. That is, already in itself, it is pleasant, because we do not force our spine.
2- Tai Chi
The Asian world invaded the sports world and Zen. The influence of Tai-Chi is a demonstration of this influence. Nobody would imagine that this Chinese martial art of slow and rhythmic movements could be among the best exercises for our body. However, their cadence and movements require great concentration and special attention to keep a deep breath.
3- Strength training
I could not miss the list, since it is a classic.
Practiced mostly in the African world, Greek and America in antiquity; It consisted in lifting huge and heavy stones. He who raised, carried and held the stones for the longest time, would be the winner.
The triumph, however, Change of style: the times have changed and today can also be done with elastic bands, ankle weights, a few simple dumbbells. There are infinite possibilities.
If you want to gain muscle, you should do more weight and do few repetitions. While what we want is to lose volume and tone up, the ideal thing is light weights and more number of repetitions.
Walking also avoids the impact of our joints, and some studies suggest that doing so at a moderate or leisurely pace for at least 30 minutes can be as much for our body as for our brain.
In a study in which people between 60 and 88 years walked for 30 minutes – four days a week, for 12 weeks – the scientists observed that the connection in a region of the brain associated with memory loss was strengthened. While other research shows its benefits against depression. If you’re not used to starting with 10-15 minute walks to get to 30-60. It’s time to leave public transport and walk a little more!
5- Contraction exercises of the pubococcygeus muscle:
Although many think that these exercises are only for women, they are also good for men. They help strengthen the muscles of the floor – the uterus, the bladder, the small intestine and the rectum – which weaken over the years.
These exercises are ideal for pregnant or postpartum women. They consist of contracting those that have helped to contain the sphincters for two or three seconds, releasing and repeating 10 times. They recommend that this be done four or five times a day.