Sport is good for you – especially for your heart. But how and what should we exercise? How sport affects our health and why even short, intensive training is effective. So you have more energy in focusing on https://bettony.ca/. Even small changes are enough to intensify the sport unit: For example, incorporate a short stair sprint into your jog.
Ride your bike to work, take an occasional walk – many people think that even a little exercise is enough to keep the body reasonably fit. But experts now recommend intensive training to keep the body healthy – even the heart benefits from it. And they go even further and advise using exercise for therapy.

HOW TO PROMOTE YOUR HEALTH?

First and foremost, exercise trains the heart muscle: In people who exercise regularly, more blood can be ejected per heartbeat. Such a heart can supply the body with oxygen-rich blood in fewer beats than in the untrained. This has the positive effect of lowering the resting pulse rate in athletic people.

WHAT YOU SHOULD KNOW

The WHO guideline on exercise recommends at least 150 minutes of moderate to vigorous exercise per week for adults, or about 21 minutes per day. For children between the ages of 5 and 17, it should be 60 minutes a day. “When you feel your pulse, this is considered moderate; as soon as you start sweating, we talk about intense exercise. The WHO recommendations are based on data from large, epidemiological studies that examine how the amount and intensity of physical activity are related to mortality and disease risk – especially for cardiovascular disease.

Little has changed in the guidelines over the past decade. Relatively new, however, is the advice to avoid inactivity and sitting. The focus is still on endurance training, but in addition, another form of training is very much emphasized. What is new is that experts have recently included the recommendation for strength training of all important muscle groups. This is also positive from the point of view of heart medicine. In the past, only endurance sports were recommended for the prevention of heart disease and in rehabilitation. In the meantime, however, we additionally recommend moderate strength and interval training; in this way, you can increase muscle mass and thus release more health-promoting messenger substances.

This may be why even very short, intensive exercise intervals are enough: An Australian study recently showed that just 15 to 20 minutes of intensive exercise per week lead to a 16 to 40 percent reduction in the risk of mortality. According to the study, two minutes of physical exertion twice a day is already enough to reduce the risk of heart attack and stroke, and 50 to 57 minutes of exertion reduces it even further. It takes a certain intensity of muscle activation for myokines to be released. Intensive sport also ensures that heart-damaging metabolites disappear from the blood in greater numbers, he adds. Muscles secrete interleukin 6. A cytokine that, among other things, causes muscles to suck glucose out of the blood for energy.

HOW TO INTENSIFY IT?

• Instead of just walking, try walking briskly (starting at about eight kilometers per hour) or take a mountain hike. Increase your pace while biking to about 16 kilometers per hour or take a tour on a mountain bike in challenging terrain.
• Incorporate push-ups or squats if you do aerobics or gymnastics.
• Instead of just shooting some hoops alone or kicking around a bit in the park, play basketball or soccer in teams to win a match.
• Ski in challenging terrain instead of just wobbling down the mountain in a relaxed manner.
• Instead of just swimming a set number of lanes, try swimming them for time and steadily improve.
• Try boxing against a partner in the ring instead of just punching a bag.

There is no denying that athletes put in a lot of hard work and dedication to compete at a professional sport level. While physical preparation is undoubtedly critical to the success of professional athletes, mental preparation is just as important, if not more so. Athletes at all skill levels face certain mental hurdles that they must conquer in order to achieve their goals. Before playing there’s the Bizzo Casino login.

Whether it be a beginner competing in their first race or an elite athlete in a championship match, the mental barriers they all must face can be equally challenging. Let’s explore how athletes are able to overcome these mental barriers to compete at their highest level and perform to their utmost potential.

Confidence and self-belief

Confidence and a strong sense of self-belief can be extremely beneficial for an athlete. High levels of confidence can allow athletes to take risks, drive hard during critical moments of a game or race, and stay composed under pressure. A critical element of confidence is an ability to focus on the present without paying attention to external factors such as spectators or opponents. Such an attitude allows an athlete to remain in the zone, cleanly executing their performance without fear.

Control

The challenge for an athlete is to create a mindset of complete control—one in which the athlete is completely in control of their emotions and physical capabilities, no matter the external distractions. This requires a great deal of emotional regulation, the ability to manage negative thoughts and to remain positive even when results are not perfect. To do this, athletes must learn to be mindful of their own emotional states and avoid getting caught up in their own emotional reactions.

Building emotional control also requires establishing a positive identity and mental attitude. Athletes must understand that their performance is not an indication of their worth as a person, and learn how to take constructive criticism without taking it personally. It is also important to choose words that are more motivational than destructive – athlete-specific language such as “I can do this” and “I am capable” will help enhance their self-confidence.

Focus

Focusing on the task at hand and maintaining a sense of control over performance is crucial for athletes competing at the highest level. It is important for athletes to plan out their day, or at least the hours leading up to the performance, by setting up a schedule for rest, recovery, and training. Doing so can help athletes disconnect from their emotions or any other distracting thoughts and allows them to focus on the specific tasks they will have to perform. It is also important to practice visualization techniques and mental rehearsal, as doing so can help athletes familiarize themselves with the demands of the sport and simulate how different responses occur.

Remain flexible

Going into a competition with tunnel vision and a single result in mind can cause athletes to be overconfident or to give up if the plan does not go accordingly. Athletes must train to stay in the present and remain adaptable, remaining aware of changing circumstances and strategies.

Self-compassion

Finally, the best way for athletes to overcome their mental barriers is to practice self-compassion. This includes developing a sense of acceptance, learning not to beat themselves up when they make mistakes and to make improvements instead, and reframing bad experiences as learning opportunities.