Not everyone can become a professional athlete. However, almost anyone can optimize their physical health and repairability through exercise, thereby becoming stronger. Through daily exercise, we can inspire the spirit of self-improvement, constantly challenge ourselves, make ourselves healthier and stronger, and maintain a balance of mind and body in life.
9 health benefits of exercise
- Improve the quality of life
- Optimize heart and blood vessel health
- Control blood pressure
- Optimize brain health and memory
- Increase happiness
- Strengthen bones and muscles
- Reduce joint stiffness
- Reduce the risk of falling
- Optimize sleep quality
4 different types of sports
At least 150 minutes of moderate-intensity physical activity per week is not only beneficial to the health of the heart and blood vessels, but also beneficial to the brain and memory, and helps prevent common diseases. One of the best ways to achieve this goal is to exercise for 30 minutes a day for 5 to 6 days a week. Physical activity can be said to be a particularly beneficial and cheap activity.
Sports scientists point out that sports can be divided into four different types:
- Endurance (walking, jogging, hiking, swimming, tennis, running)
- Strength (weight lifting, resistance band, climbing stairs)
- Balance (yoga, one-leg squat, plank, etc.)
- Flexibility (lunges, hamstring stretch, etc.)
The benefits of exercise for physical health
As we all know, exercise has a positive effect on muscle strength and overall muscle tone. A 2017 study came to the following conclusion: "Exercise has a moderate to a significant effect on the muscle strength, body composition, physiological function and inflammatory response of the elderly." Obviously, these benefits are not limited to the elderly. All people who regularly engage in physical activity can benefit. On the contrary, an inactive lifestyle can be very dangerous and has the opportunity to reduce the overall quality of life and even shorten the life span.
The benefits of exercise for mental health
Studies have shown that exercise can increase an important protein called brain-derived neurotrophic factor (BDNF or abrineurin) in the brain. In 1982, scientists Yves-Alain Barde and Hans Thoenen first isolated this protein from pig brains. Brain-derived neurotrophic factor helps the brain to form new memories and is also important for maintaining long-term memory.
A 2010 study pointed out that regular aerobic exercise can help optimize attention, brain processing speed, executive function, and memory. Another study conducted in 2014 showed how brain-derived neurotrophic factors can help the brain form new synapses or neural connections. New memories are created in this way.
In addition, a 2016 study showed that exercise not only helps cognitive function but also prevents neurological diseases, such as Alzheimer's disease and Parkinson's disease. As we all know, exercise can also help relieve symptoms of anxiety and depression.
9 common sports supplements
To improve athletic performance, many people who regularly exercise and lift weights will choose to take supplements. We will discuss the science behind it below and briefly describe the results of the relevant research.
- beta-alanine
- Branched Chain Amino Acids (BCAAs)
- Creatine
- Glutamic acid
- L-arginine
- L-carnitine
- magnesium
- Pre-training supplements
- Whey Protein
Beta-alanine
Beta-alanine is a non-essential amino acid. It is regarded as "non-essential" because the human body can make it by itself. However, some people think that the level of beta-alanine produced by the body may not be enough, so some athletes choose to supplement it. Beta-alanine optimizes muscle carnosine levels. Carnosine is believed to help reduce acid accumulation during exercise-this is the cause of muscle fatigue. Many people who take beta-alanine supplements have optimized exercise performance. But what are the conclusions of the research?
A 2017 study evaluated 23 well-trained judo athletes. Half of them took beta-alanine and the other half took a placebo. Over four weeks, the researchers measured the participants' baseline performance levels. At the end of the study, the scientists concluded that: “For well-trained athletes, supplementing with beta-alanine for 4 weeks can effectively enhance judo-related sports performance.” A 2013 study also showed that cyclists took it. After 4 weeks of beta-alanine supplementation, athletic performance was optimized.
A subsequent study conducted in 2017 pointed out that “supplement of β-alanine seems to optimize exercise fatigue and biochemical parameters related to muscle fatigue, but there is less evidence for optimizing performance.”
In addition, a 2018 study showed that 60-year-old men who are supplemented with β-alanine "can improve exercise capacity; and after endurance exercise, the decline in control function can be relieved after the body is repaired." For anyone who wants This is a very suitable supplement for adults who improve exercise efficiency.
Valine, Isoleucine and Leucine (BCAAs)
Valine, isoleucine, and leucine are called branched-chain amino acids (BCAAs) because their molecular structure has "branched chains." Researchers have found that supplementing branched-chain amino acids can help muscle protein synthesis and lean muscle growth, support muscle repair and reduce muscle fatigue, especially after exercise.
Additional benefits include:
- Control appetite
- Regulates the immune system
- Assist muscle tissue repair
- Strengthen exercise endurance
Natural sources of branched-chain amino acids include red meat, dairy products, legumes, nuts, grains, and seeds. It is recommended to take about 2-4 grams of branched-chain amino acids per hour during exercise and during the recovery period just after exercise.
Creatine
Creatine is one of the supplements that people taking weight training often take. Creatine is an amino acid mainly used in muscles and the brain and became popular in the 1990s. In general, creatine is mainly used to increase endurance and muscle mass, and its peace of mind has also been proven.
A 2003 study showed that creatinine can help people undergoing heavy resistance training increase total muscle mass. In addition, a 2011 study also explored the potential benefits of creatine. These benefits include improved sprint performance, athletic ability, and muscle mass, as well as enhanced glycogen synthesis and optimized repair capabilities.
L-arginine
L-arginine is an amino acid that is considered to constitute the basic unit of protein. It is mainly found in red meat, seafood, poultry, and dairy products, and is considered a semi-essential or conditionally essential amino acid. L-arginine is a precursor of nitric oxide (NO) and is an effective vasodilator.
Studies have shown that L-arginine helps control blood pressure. In addition, it can help optimize blood flow throughout the body, so it may be beneficial to athletes.
In a 2015 study, subjects took both branched-chain amino acid and L-arginine. The researchers concluded that for well-trained athletes, this combination can optimize their athletic performance by reducing fatigue. A 2002 study showed that L-arginine helps reduce the accumulation of lactic acid and ammonia after strenuous exercise.
Later, a study in 2021 came to the conclusion: "L-arginine supplementation can increase the extra-large oxygen uptake of healthy people." This is an important indicator of oxygen consumption during exercise.
L-carnitine
L-carnitine is an important amino acid. High concentrations of L-carnitine are present in the muscles and brain. It plays an important role in energy production and metabolism.
A 1995 study showed that L-carnitine can improve the exercise capacity of patients with impaired exercise tolerance.
A 2006 study showed that patients with lung disease who took 2 grams of L-carnitine daily for 6 weeks performed better in exercise tests than subjects who received placebo medication. In addition, people who take L-carnitine have lower levels of lactic acid in their muscles during exercise.
Later, in 2000, a study conducted on patients with heart disease showed that L-carnitine can increase the length of their exercise time.
Glutamic acid
Glutamine is one of the most abundant free amino acids in the human body. It is responsible for performing various metabolic processes. Glutamic acid is considered to be a "sugar-producing" amino acid, meaning that if your body needs an additional source of energy in the form of glucose, your body can convert glutamic acid into glucose to provide the body with the energy it needs.
Studies have shown that supplementing with glutamic acid after strenuous exercise can shorten the repair period and greatly reduce soreness. Therefore, glutamic acid directly affects muscle regeneration and function, as well as a proper immune system function.
Although your body naturally produces glutamic acid, your body may lack glutamic acid under high-stress situations such as exercise or illness. Researchers believe that cortisol, the main stress hormone released by the human body, reduces the storage of glutamic acid. Therefore, it is important to be aware of the lack of glutamic acid during periods of higher stress.
Natural sources of glutamic acid include chicken, fish, cabbage, spinach, dairy products, tofu, lentils, and beans. Suggested supplement dosage: follow the instructions on the label.
Pre-training supplement formula
Athletes often take pre-training supplements. These formulas usually contain basic electrolytes such as potassium, magnesium and sodium, and B-complex vitamins. In addition, they are often mixed with carnitine, β-alanine, and creatine. Coffee extract and taurine are other common ingredients that can give athletes an extra boost. People who are sensitive to coffee extracts, especially if they exercise at night, should avoid taking pre-training supplements.
The coffee extract has been shown to help optimize athletic performance and duration. A 2013 study pointed out that taking coffee extract one hour before exercise can optimize endurance and athletic performance. In addition, another 2013 study came to the following conclusion: "Acute intake of the coffee extract can not only enhance resistance tract before exercise Not only do people have greater endurance, but they also have less pain during exercise.
These potential benefits explain why many athletes con exercise performance but also reduce fatigue and muscle pain." In other words, taking coffee exhume pre-training supplements during their daily exercise.
magnesium
Magnesium is an important mineral. It is also the "cofactor" of enzymes and participates in more than 350 chemical reactions in the human body. Appropriate intake of magnesium-rich foods (including green leafy vegetables) is very important. Diet alone is often not enough, so supplements are necessary.
Certain medicines increase the risk of magnesium deficiency. These drugs include acid-reducing agents (ie, omeprazole, pantoprazole, ranitidine) and diuretic tablets (ie, furosemide, triamterene, hydrochlorothiazide).
Common side effects of magnesium deficiency include:
- Muscle cramps
- Eyelid twitching
- Palpitations
- Difficulty defecation
- Overactive bladder
If you exercise regularly and sweat, the magnesium content is often low. Long-term stress may also reduce the magnesium content. In addition to a diet rich in vegetables, magnesium should also be considered. Although advertisements for sports drinks often boast that they are rich in magnesium, they are usually not a good source of magnesium.
Suggested dose: -125 to 500 mg of chelated magnesium (magnesium aspartate, magnesium citrate, magnesium malate) should be taken daily. If the stool is sparse, reduce the dose. You can also consider using a magnesium oxide formula, but it is less easily absorbed.
Whey Protein
Whey protein is a commonly used supplement for people who exercise regularly and is often used as a meal replacement by people who want to maintain or lose weight. For those who desire to build muscle, whey is also a popular source of protein.
The health benefits of whey protein include:
- Excellent protein source
- Help lose weight
- Muscle growth
- Control blood pressure
- Control blood sugar
- Reduce cholesterol
- Help cleanse the liver
- Help reduce hunger
A 2017 study showed that whey protein can help marathon and amateur runners reduce injuries, and in 2018, a study in the British Sports Medical Journal showed that whey protein supplementation can help optimize muscle strength and muscles. quality. Whey protein is very suitable for adding to fruit and vegetable smoothies, and it is also a portion of food I often enjoy.
how to burn fat:
These days, there is no shortage of fat burner products on the market. But as you’d imagine, not all of them live up to what’s advertised. Some use ingredients that have no impact on fat loss, while others have potentially harmful compounds that could cause adverse side effects.
To burn fat use meticore
Also, see: The fitness coach shares with you what to eat before and after intense training
.png)
0 Comments