What Sport is linked to longevity It is a fact supported by science and if not they tell Quica Becerra, the 65 -year -old coach who goes to the gym every day by bicycle. Although it is one of the pillars on which a healthy lifestyle is sustained, the type, quantity and intensity of physical exercise that rejuvenates and that is why we have spoken with experts on the subject to shed light on the best balance between the best balance between fitness and rest.
We anticipate that, as Mario Muñoz, pedagogical director of Fit Generation, Doctor of Sports Medicine and University Master in Physiology of the Exercise and Personal Training reminds us, in Personal Training, “Medicine with better results, less contraindications and cheaper That exists, it is none other than exercise. ”
Sport and longevity
Among the reasons why the organism nurtures so many levels of sport, Mario Muñoz highlights “a series of physical adaptations that allow Keep excess body fat and blood sugar atboth in close relationship with chronic diseases, risk of heart attack and a list of huge complications in the recovery and treatment of other Health problems that we have that are not related to these factors “. Avoid dependency situations based on a certain age to maintain muscle function is another.
Apart from its external implications, sport also plays an emotional role, as the personal coach Juan Ruiz López points out, with a homonymous training center in Madrid: “Physical activity It helps us to increase the production of neurotransmitters They make us feel good, called endorphins. ”
Health insurance that the Doctor of Sports Medicine summarizes with the words of the Professor of Physical Exercise, Felipe Isidro: “Exercise is a right of all people.”
© FP MovementIntensity and quantity
“If we talk strictly health, with a reasonably short time of daily exercise, about twenty minuteswe can get all the benefits of doing sports, “says Muñoz;” from there we would begin to talk about performance improvements, which are important and also have a positive influence on health, but not everyone already has the time or desire to worry about improving specific areas of their performance as a athlete, whether it is to improve the weight that rises in a squat or increase the distance we are able to run without stopping. ”
As for those who do not go to the gym for “having little time”, the expert affects that “no amount of exercise, however small, is useless.” Repeat that with routines of 20-30 minutes it would be more than enough: “A well structured training and with adequate intensity that last 15 minutes could mark a before and after in the life of many people. ”
On the intensity, the pedagogical director of Fit Generation points out the difficulty of marking the correct one because it will depend on each specific case; Personalization is fundamental: “We should exercise the maximum intensity that our physical capacity and state in form allows it. The intensity for someone of 85 years can be to try to get up from a chair with the highest possible speed, while for someone with a good base it is to be able to raise their pulsations and be able to control them without stopping their training. ”
© candiceswanepoelMore rejuvenating sports
Starting from the basis that no sport rejuvenates as if by magic, some do unleash a series of aesthetic and physiological adaptations that make us look more young, vital and healthy. A great example, according to Mario Muñoz, are activities that “preserve or increase muscle massthose that do not lead to extreme thinness or chronic wear, and those that foster healthy body postures. ”
Although he warns that relying only on sport to maintain health is focused on failure: “The vitality associated with youth can be supported mainly, but from an aesthetic point of view, nutrition and rest are also fundamental. Much more than we can think about. To look more young we have to feed us very well, do physical activity and/or daily exercise and rest properly. It is a whole. ”
© AthletaHow long does it take to create the habit and start seeing results
In a world where immediacy prevails and short -term arrangements, the first thing to be clear about is that sport is a partner for life. On the obstacle of turning it into a habit, the specialist Do not trust blind In the 21 -day theory: “My experience tells me that Any activity that is not sustainable within our lifestyle will be impossible to maintain in the long term. ”
The first trick? Realistic objectives are marked to avoid frustration. The good news is that once rhythm is taken, the results do not take to appear: “Profit in terms of health, muscle mass and improvements in performance arrive very fast in people who come from absolute sedentary lifestyle. They will feel that it costs them a lot of effort, but possibly per month they will notice improvements measurable objectives “.
In the case of important overweight people, “the changes with the naked eye will be faster, but if we talk about what time you will be muscularly notic You have to add to the equation a break and nutrition adequate “.
© GtresonlineHealthy eating
Although nothing we have learned so far serves as much if it does not settle on conscious nutrition; We already know that the compensation method (or “train to eat more”) does not have the approval of the experts … “to get an idea, different investigations show that overweight and Obesity are related to a reduction in life expectancy between 5 and 14 yearsdepending on the severity of excess weight and exposure time, “Muñoz tells us.
On the contrary, maintain a norma within the ranges established by WHO “or other renowned institutions” thanks to a varied and balanced diet, “can” Increase life expectancy up to 10 years Depending on, of course, when these habits are started. “And, even if we do not exercise, the coach points to the importance of wearing a healthy diet.
