Benefits of Regular Physical Activity and Healthy Habits
Benefits of Regular Physical Activity
Improved Physical and Mental Well-being
- Reduced risk of heart disease
- Prevention of osteoporosis
- Prevention of back pain
- Prevention of hypertension
- Improved mood
- Maintenance of ideal weight
Essential Considerations for Exercise
- Sufficient and balanced nutrition
- Clean and trimmed hands and toenails
- Clean sportswear
- Protective gear
- Respect for facilities
To achieve these benefits, regular physical activity of moderate intensity is necessary. An active lifestyle helps move the body. Regular exercise leads to various adaptations and performance improvements.
Nutrition and Hygiene
A varied diet with three or four meals a day is crucial. Understanding nutrition and hygiene is essential for health. Actively protecting our health includes avoiding harmful habits, such as a sedentary lifestyle, and maintaining correct body postures.
Harmful Habits: Tobacco
- Decreases lung capacity and causes severe respiratory diseases
- Reduces exercise tolerance
- Increases the risk of lung cancer
- Doubles the risk of a heart attack
Doping in Sports
Doping is penalized to preserve the ethical values of sport (fair play) and maintain the athlete’s physical and mental health.
Substances Used in Doping
- Anabolic Steroids: Increase size and strength, enhance training capacity, reduce fatigue. Side effects include menstrual disorders in women, muscle injuries, and liver diseases.
- Amphetamines: Increase nerve activity, reduce fatigue, improve concentration, and boost energy. Side effects include hyperexcitability, aggression, cardiovascular problems, and even death.
- Narcotics: Increase heart rate and breathing, enhance contractile capacity. Side effects include dependence, withdrawal, acute mental disorders.
- EPO: Can lead to hepatitis and AIDS.
Healthy Diet and Nutrition
A healthy diet meets all our needs. A personalized dietary plan should consider individual characteristics, nutritional knowledge, weekly and daily calorie calculations, accurate dietary records, goal definition, weekly menu preparation, and target monitoring.
Nutrient Groups
- Calorie-providing Nutrients: Maintain essential functions and physical activity (fats, carbohydrates, and proteins).
- Building Nutrients: Responsible for tissue growth (proteins and mineral salts).
- Protective Nutrients: Facilitate the body’s defense mechanisms (vitamins and minerals).
Macronutrients
- Carbohydrates: Stored in the liver and muscles; excess is converted into fat.
- Proteins: Essential for muscle building.
- Vitamins: Found in fruits and vegetables.
Red meat has more fat than white meat. Water makes up 60% of our body weight, transports substances, and we lose about half a liter daily. Vitamins are necessary for protective processes and metabolism regulation. Mineral salts contribute to body protection and bone and teeth formation.
Body Mass Index (BMI)
BMI is an indicator of a person’s weight in relation to their height. BMI = weight in kilograms / (height in meters)^2
First Aid
In case of cardiac or respiratory arrest, call for assistance before starting any maneuver. Check that the airways are clear. If cardiac arrest is suspected, start cardiac massage.
Muscles and Movement
Muscles allow us to move and maintain balance. Tendons connect muscles to bones. The muscle belly is the central part responsible for contraction.
Types of Muscle Tissue
- Skeletal: Voluntary muscles that allow conscious movement.
- Cardiac: Form the heart walls.
- Smooth: Found in internal organs; involuntary muscles.
Types of Muscle Contraction
- Isometric: Muscle does not shorten (no movement).
- Isotonic: Muscle creates constant tension, causing joint movement.
Energy Systems for Muscle Contraction
- ATP: Provides energy for a few seconds.
- Anaerobic Pathways: Used for short periods without sufficient oxygen.
- Aerobic Pathway: Uses glucose and then lipids (fats) for prolonged exercise.
The energy system used depends on exercise intensity and duration. Planning training and understanding energy systems is crucial.
Muscle Fiber Types
- Fast-twitch (white): Fast contractions for short periods.
- Slow-twitch (red): High endurance for prolonged contractions.
- Mixed: A combination of both.
Athletes have different proportions of muscle fiber types, influencing their performance.
Respiratory Adaptations to Exercise
- Maximum respiratory capacity increases by approximately 50%.
- Oxygen utilization capacity is about three times higher during maximal exercise compared to rest.