Ministry of education and science of the russian federation

The impact of sports and physical culture on a healthy lifestyle

Regular exercise and exercise are just as important for a healthy lifestyle as proper nutrition. They support health, protect against diseases and, to which there is increasing evidence, slow down the aging process. Physical education is useful at any age, since normal daytime activity can rarely provide sufficient physical activity.
Physical education has two types of effects on the human body: general and special. The overall effect of physical education is the expenditure of energy, directly proportional to the duration and intensity of muscular activity, which makes it possible to compensate for the lack of energy consumption. It is also important to increase the body's resistance to adverse environmental factors. As a result of strengthening the immune system, resistance to colds also increases, which often provides the very opportunity to lead a healthy lifestyle.
The special effect of physical education is associated with an increase in the functionality of the cardiovascular system. It consists in optimizing cardiac activity and the formation of a lower oxygen demand for the heart. Adequate physical activity and physical education can significantly suspend age-related changes in various body functions. At any age, with the help of physical education, you can increase the capabilities and level of endurance - indicators of the biological age of the organism and its viability.
Thus, the healing effect of physical education is primarily associated with an increase in the body's ability to absorb oxygen, the level of overall endurance and physical performance. Increased physical performance is accompanied by a preventive effect on risk factors for cardiovascular diseases: a decrease in body weight and fat mass, cholesterol in the blood, a decrease in blood pressure, heart rate, etc.
In addition, regular physical education can significantly slow down the development of age-related changes in physiological functions, as well as degenerative changes in various organs and systems. In this respect, the musculoskeletal system is no exception. Physical education has a positive effect on all parts of the musculoskeletal system, preventing the development of changes associated with age and physical inactivity. The mineralization of bone tissue and the calcium content in the body increase, which prevents the development of osteoporosis. The flow of lymph to the articular cartilage and intervertebral discs increases, which is the best means of preventing artosis and osteochondrosis.
Many do not engage in physical education, because they believe that they are very busy and not physically prepared. One of the reasons is the prevailing opinion that in order for physical education to be beneficial, exercises must be intense and they must be done for at least half an hour daily. Experts believe that it is not necessary to do physical education exercises continuously for 30 minutes. The lesson can be divided into small portions: for example, in the morning you walk quickly to the bus stop, walk for 10 minutes in the afternoon and 15 minutes in the evening. If you get 30 minutes of moderate exercise per day - preferably every day - you thereby strengthen your health. In extreme cases, you can work out in the morning and evening for 15 minutes at home on simulators.
Maximum daily physical activity always depends on age, types of identified diseases, length of stay in physical inactivity. Rest in the intervals between physical education classes for beginners should be much more than for prepared ones. In this case, the pulse should not exceed the specified maximum values. Approximately, the maximum pulse rate (MPP) can be calculated by the formula: MPP = 220 - age.
In order not to harm health, you should strictly adhere to the rules of a gradual increase in physical activity. It is necessary to allocate five training zones for yourself. The transition to the next zone is desirable only after consulting a doctor.
Physical education zone for health = 50-60% of the MPP.
This is a zone for slow, long and light loading. It should be used by beginners and conditionally weak people. Designed to restore general blood circulation and vascular tone. Suppose a person has lost physical activity as a result of a sedentary lifestyle or illness. At the first stages of rehabilitation and transition to a healthy lifestyle, heart palpitations, shortness of breath, and fatigue may occur. Initially, adequate and dosed physical exercises are needed for those muscles that have lost their functions to a lesser extent. This is necessary to restore general blood circulation and muscle tone of blood vessels. It can be a simple walk. While walking, more than a hundred muscles are involved in the work. Depending on the walking speed and inclination, the load can be adjusted. You can use a variety of steppers or treadmills.
Physical education zone for fat combustion = 60-70% of the MPP.
In this zone, the heart is strengthened and optimal fat burning occurs. First, the body must get used to physical education. A person should fit in a short time. Then you need to gradually increase the training time: the more the body withstands, the more training is considered more effective. To improve general blood circulation, special exercises and massage (self-massage) can be connected to the main physical education exercises to restore the full range of motion in all joints, eliminate muscle spasms and restore atrophied muscles.
Aerobic zone of physical education = 70-80% of the MPP.
Exercising in the aerobic zone burns more carbohydrates than fat. Loads in this zone strengthens the heart and lungs. If he wants to become faster, stronger and more resilient, he should also train in the aerobic zone. Recommended for those prepared for loads.
Anaerobic zone of physical education = 80-90% of the MPP.
Training in this zone leads to an increase in the ability of muscles to work in conditions of insufficient oxygen content. This is a tough workout, after which a person will feel typical pain, exhaustion, severe shortness of breath and fatigue. Recommended for absolutely healthy young people.
High-risk physical education zone = 90-100% of the MPP.
This is an area of highest intensity and should be used with great care. A person can train in it if he has extensive experience and practical knowledge of working in extensive loads. Working in this area can lead to serious health problems. Therefore, it is intended only for experienced athletes.