Professionals explain how to practice physical activity at home to improve the health of the body
Lack of physical activity is a risk factor for several diseases, especially cardiorespiratory ones. “Physical exercises offer numerous benefits, including improved cardiorespiratory and pulmonary capacity, strengthening, increased strength and muscle tone, decreased fat mass and increased and maintained lean mass, improved flexibility and functional improvements in daily activities” , explains personal trainer Vinicius Viotto.
How to insert exercises into the routine?
In addition to health, if you want to start exercising to improve self-esteem, you need to start moving. In order to circumvent the lack of time, money or social distancing, it is possible to perform aerobic and anaerobic physical exercises at home or on the street. All you need is discipline and determination.
To start fitting some physical activity into everyday life, physical educator Wagno Freitas suggests some very simple options, such as taking the stairs instead of taking the elevator, going down two stops before the workplace and walking a little more instead of taking the car. and taxi.
Precautions before starting the practice
Some specific workouts to strengthen muscles can be done at home with very simple objects. However, Wagno Freitas warns that it is recommended to consult a doctor before starting any activity, so that he can provide some specific tests and check if you are able to practice certain physical activities. “And we cannot physical exercises without the presence of a professional in the area, so that no type of injury occurs”, he emphasizes.
Exercises to do at home
After taking all the necessary care, you can start physical activities and enjoy all the benefits they provide. “Using creativity, it is possible to exercise at home. We can use plastic bottles filled with water, chairs or even bean bags to perform some exercises”, points out Vinicius Viotto.
According to the teacher, you can do a free squat holding bean bags in your hands as an overload, use a chair to support your hands and perform the triceps exercise on the bench. “Lying on the floor, we can perform some types of sit-ups, and the same ‘bags’ can be used to do a lateral raise for the shoulders, a flexion of the elbows (simultaneous curl) for the biceps, an extension of the elbows (French triceps) and many others”, he lists.
Aerobic activities to do at home
In addition to localized bodybuilding exercises, there are activities aerobics that can be done at home, like jumping rope. “It is advisable, first of all, to do good muscle strengthening, as the rope generates a lot of impact on the joints. Afterwards, we suggest that the activity be done with small intervals: skip 1 minute and rest 30 seconds or skip 2 minutes and rest 1 minute”, advises Wagno Freitas.
According to Professor Vinicius Viotto, this is an exercise that brings many benefits. As examples, one can mention fat burning, increased cardiorespiratory and pulmonary capacity, increased muscle strength and tone, body awareness, among others.
Source: Maxima
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