In the best of worlds, each of us should exercise regularly (in addition to adopting a healthy diet) for 30 minutes less per day. The benefits of exercising regularly are very large. Evenfallneedleworks.com list seven advantages to doing physical exercises with regularity:

1) Helping to increase metabolism
Your metabolism is what helps you burn fat when you are resting. By exercising regularly you will increase your metabolism, which will help you accelerate your weight loss.

2) Assist in solving sleep problems (such as insomnia)
Regular exercise can help people who have trouble sleeping at night. This reflects the fact that regular exercise helps to tire the body, which will help you sleep much easier at night.

3) Contribute to improve mood
Your mood is controlled by hormones called endorphins which are found on your brain. When there is not much of endorphins, you will experience feelings of depression.

The practice of physical exercises on a regular basis helps stimulate production of endorphins, making you feel happier and better mood after exercise.

4) Reduce stress
The regular physical training sessions to help remove the hormones that cause stress to your body. This therefore reduces your stress levels.

5) Get healthier skin
Exercising regularly helps improve your circulation by raising your heart beat frequency, and work your lungs more.

This improvement in circulation helps to improve the delivery of essential nutrients to your skin. This will help to detoxify your body and to promote healthy skin.

6) Helping to manage weight
Even if you do not have to lose surplus weight, exercising regularly will help you maintain your current weight (stabilize) so that you do not take any extra weight.

If you have to lose weight, exercise more to adopt a healthy balanced diet is the only accepted way to lose weight on long term.

7) Help in the fight against aging
As mentioned earlier, regular exercise helps improve circulation, which helps reduce the amount of fine wrinkles.

The way energy is selected mechanism is determined by the intensity (speed of execution of movement) and volume (amount of work). So, when the intensity is low and high volume aerobic metabolism is resorted to.

But what is low intensity? In efforts aerobic intensity correlates with heart rate (which is about 75 beats per minute at rest). This means that the higher speed of movement, the greater the number of beats per minute reaching the limit (estimated at 220 minus age for men and 200 minus age for women).

Regarding metabolism can be based on the concept that it requires about 70 calories per kilometer race (always depending on the intensity), so if you make your calorie count, you can discern how to remove excess run. For example, if you have entered 2200 calories and has run 7 kilometers, has used its reserves to 300 calories, and required 2000 for basal metabolism and 500 to run that distance.

Should we start running or other activity to do?
The race, to have a flight phase, it is often traumatic for the osteo-articular system, muscular, appearing after some practices, annoying pain in the affected area. Also, budgets are not always sufficient to force the service requested. For this is that the recommended order should be made:
* 1. Job conditioning resistance force (load floor – many repetitions). Start using your own body weight to continue overloading machines.
* 2. Activity without increasing body (cycling – swimming – Rowing – stationary bike) that can “accumulate” to improve aerobic capacity.
* 3. When you have enough resources on: strength endurance and aerobic capacity (measured with specific tests), it can start running.

At first few miles and low intensity, respect three basic principles:

Effective Load: The volume and intensity must be sufficient for our body to react with an adaptive response, taking into account that: very low stimuli cause no adjustments, while very high stimuli may cause injury.

Continuity: To generate functional adaptations requires a minimum frequency of stimulation (we recommend 3 times per week).

Progression: The training load must progress in scale to avoid stagnation of adaptation