5 Basic Exercises
For optimum physical results, it is necessary to do cardio, strength and flexibility each week. But what are the basics?
Basic Cardio
Walking
Several studies have told that walking brings health benefits. Among other things, it extends life and lowers rates of heart disease, stroke and 2 types of diabetes. In addition, walking just 30 minutes a day several days a week, increase bone density in women.
Tips for practicing it
The walk must be energetic, of between 5 and 6.5 kilometers per hour, for most people. You should feel a slight shortness of breath, but you should be able to hold a conversation. Some experts mention, you can add strength to the buttocks, squeezing them while walking and use the upper back muscles to get more out of the exercise and increase speed. This also helps to improve posture. Try to choose a proper place to take a walk, and avoid injury.
Running
This is a good way to condition, plus it serves to burn some calories.
Tips for practicing it
Running has a bad reputation, many people prefer avoid this exercise because of the impact on knees and joints, but even if you generate impact, in terms of biomechanics, this movement is designed for your body, it is natural and functional in fact, many gym cardio machines require less natural movements to run.
To prevent knee injuries, use appropriate shoes, and prefer natural than concrete paths, since the last makes more impact on joints. Try running "silently"; if you think to fall you feet gently, you will. Despite these recommendations, some people have problems or injuries, and running is not a proper exercise for them, do not forget to consult your doctor.
Basic flexibility exercises
Yoga
According to studies, yoga significantly improves flexibility, balance, strength and muscular endurance, allowing you exercise for longer time. Yoga also could control physiological variables such as blood pressure, respiration and heart rate, as well as accelerate the metabolic rate to maintain a healthy weight. There are many types of yoga, it is best to choose one that suits our needs. If our goal is to reduce stress, restorative yoga is ideal.
Tips for practicing it
Yoga is the perfect balance of strength and flexibility. Each posture and movement focuses on different muscle groups in the body. Standing poses strengthen the legs and the center of the body, and increase the flexibility of the hamstrings, the hip flexors and abductors. The twists bends increase strength and flexibility of the spine and pelvis, as well as the surrounding muscle. Inversions, where the head is lower than the heart and feet in relation to gravity, have broad benefits for the nervous system.
Basic exercises for strength
Squat
It’s one of the most effective exercises to tone the legs, particularly the quadriceps on the front of the thighs, hamstrings and buttocks.
Tips for practicing it
Squats give different results depending on your body type. If you have long limbs, act on your buttocks and lower back, if you are short, you will work the quadriceps more.
To perform them, stay standing with a chair in your back, get low slowly as if you sit, but just before touching the chair rise gradually. Keep your back straight and do not let your knees exceed the level of the toes.
Abs
Your abdominal muscles are important to give you strength and firmness, they help stabilize the torso and can relieve back pain, which occurs when a body part is weak or worn and the back tries to fix the problem. Abdominal work strengthens the weak parts and takes a little pressure of your back.
Tips for practicing them
It is necessary to train the three planes of the abdominal muscles: the front, the obliques and inner abdominals. Remember that your abs like any other muscle group, need recovery time between workouts.