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PROPER CYCLE OF HEALTHY ACTIVITIES
Movement is the basis of the FIT blocks. By movement, we mean activities such as cycling to work, gardening and taking a walk. To improve health, you need to burn at least 200 kilocalories per day through physical activity. The intensity of the movement differs per age category. Intensity is expressed in METs. The MET value gives an indication of how heavy an effort is. This is expressed in the consumption of oxygen per kilogram of body weight per minute. One MET is equal to 3.5 ml of oxygen per kilo of body weight per minute. The MET value of physical activities varies from 0.9 MET (during sleep) to 18 MET (very strenuous exercise) Exercise and exercise are not only good for your body but also good for your mental state. The movement has a beneficial effect on anxiety and depression. Because exercise is such a defining element, more and more psychologists are offering running therapy for depression or anxiety.
In addition, movement improves brain function. By moving, your body releases dopamine, which means you are better able to make connections and come up with new ideas. Many great thinkers came to ingenious insights during a simple walk. Great thinkers such as Kant and Nietzsche, for example, regularly took a walk to solve complex issues. When is movement seen as a sport? This falls under the term intensive exercise or sport if your heart rate rises sharply and the body uses more oxygen to provide the muscles. To be more precise, this means a MET value of at least 7.
Activities with these or higher MET values contribute to a healthier cardiovascular system. For that reason, the Dutch government has drawn up the ‘fit standard’ directive. To meet this, you must do intensive physical activity at least three times a week for at least 20 minutes. This fit standard is primarily aimed at maintaining physical fitness; including endurance, muscle strength and coordination capacity. Exercise is seen as strength training if it is of moderate to the heavy intensity and appeals to the large parts of the body, such as the legs, hips, back, chest muscles, abs, shoulders, and arms. Hereby it is important to realize a training effect for your body, by moving at an intensity that is higher than what it is used to. In other words, the training incentive stimulates the body to adapt to the new situation.
Preferably, training is done at least twice a week with multiple exercises, so that the entire body is activated. The preference is for 2 to 3 sets per exercise and 8 to 12 repetitions per set. There are many types of exercises and more are being added. The exercises can be divided into different categories. This way you have free weights, machines, and exercises with your own body weight. Exercises can be further subdivided into compound and isolation exercises. With compound exercises, you address multiple muscle groups at the same time, as is the case with the deadlift. With isolation exercises, you focus on one muscle group. Fitness exercises are exercises that allow you to practice strength sports and thus achieve a certain goal. This allows you to build muscle mass, improve fitness, lose fat or improve your posture and movement. For a maximum result, it is very important to perform an exercise well. If an exercise is performed incorrectly, this can be at the expense of your posture and muscle growth, and you can also get nasty injuries in this way. Because it can still be difficult to handle a good performance, we have a list of all important fitness exercises with explanations and videos here!
About the Author: Pierre Zarokian is the CEO of Submit Express, an SEO Company, and Reputation Stars, a Reputation Management company. Zarokian also writes for Search Engine Journal publication and has spoken at many industry trade shows.