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The exercise intensity should be closely monitored
Who wants to go after the winter break back into the endurance training in the fresh air, you should start slowly. "What is important is a customized intensity during re-entry," says Sabine child of the German University for Prevention and Health Management in Saarbrücken. "Too intensive endurance training with inadequate recovery periods can weaken the immune system and increase susceptibility to infection.» The following recommendations are the Expert:
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The exercise intensity should be closely monitored, preferably using a heart rate monitor. To get started, are, for example 10 to 15 minute’s easy continuous operation. This one changes between any two minutes of walking and running loose. It is enough at first but also just a minute to run loose. The whole thing should be increased slowly and it never disregarded the fun factor.
Warm-up: Basically, the body needs to be heated at moderate intensity, since this would affect the performance and longer recovery times threatening. The load shall be put at 50 to 60 percent of maximum heart rate.
Appropriate clothing: To prevent infections, to clothing offers that is breathable and protects against hypothermia. Here, the onion principle is recommended, that is more thin layers one above the other.
Proper diet: Advisable is a balanced diet with high-quality carbohydrates, protein, for example in the form of turkey meat and plenty of fruits and vegetables. Furthermore, it should be drunk enough.
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