Evolve Fitness Concept


Physical activity can save your life, literally. The benefits of exercising the body for 30 to 60 minutes a day, several days a week are many:
* reduces the risk of cardiovascular disease;
* helps to control and prevent risk factors such as high blood pressure, high cholesterol and obesity;
* helps to lower stress levels;
* increases energy;
* improves sleep and digestion;
* improves overall well-being and stimulates the pursuit of healthier lifestyles;
The benefits may start to be felt in the first week of regular physical activity. For example, your blood pressure may start to drop and you may feel more energetic and relaxed. After three months, you may feel healthier, with a better posture, stronger muscles and bones, more confident and a more positive outlook on life.
Always talk to your coach to choose the most appropriate physical activity for you.
Adult Exercises - What Needs
People 18 years old and older need to be physically active 30 to 60 minutes on most days of the week. Introducing physical activity on the day has significant health benefits and can reduce the risk of cardiovascular disease.
The time you need to exercise depends on the effort you make. Generally, the lighter the activity the longer it takes. That is:
60 min - light activity
It begins to feel hot and involves a slight increase in breathing level and heart rate.
* Light walking;
* Yoga;
* Stretches;
30 to 60 min - moderate activity
You begin to feel warmer and increase your breathing and heart rate even more.
* Vigorous walking;
* Ride a bike;
* Water aerobics;
* Swim;
* Pilates;

20-30 min - vigorous activity
Your breathing and your heart rate get faster and sweat. Examples:
* High intensity training;
* Jogging;
* A collective sports game;
* Swim accelerated;
* Dance fast;
You can combine different activities, vary the time depending on the circumstances and the energy you feel. The important thing is to meet the minimum time according to the activity you have chosen.
Youth Exercises - What Needs
Children naturally have energy, but if they do not encourage them they may become sedentary.
Today, many children are increasingly sitting - in the classroom, in the car, doing homework, at the computer, and watching TV. This, coupled with a less balanced diet, has been generating problems of overweight and obesity in this age group.
Set an example
It is a decision of parents to keep their children "on the go." Start by setting the example. Your children will notice if you prioritize physical activity. Studies show that more active parents have more active children. Enjoy and do physical activity in the family, so also strengthens the family spirit.
Keep them in motion
In children, physical activity strengthens their heart and helps them maintain a healthy weight and blood pressure, which will lower their risk of developing cardiovascular disease at an older age. It is beneficial to start early, because active children become fit adults more easily.
Children and young people need to be active 60 to 90 minutes a day, most days of the week. But it's not about introducing one more thing into your already busy day. Rather, it is about negotiating with them to trade one hour of inactivity for one hour of activity, whether it is skateboarding or cycling, playing in the street or playing any sport for 45 minutes and another 15 minutes of running.
Unstructured activities are beneficial
An organized sports program may be valuable, but it is not the only solution. Not all children like the competition.
Exercise for the Elderly - What Needs
Regardless of your age, it is never too late to add activity to your life.
Physical activity not only helps you live longer but also helps you to extend your health, mental dexterity and independence to enjoy a higher quality of life. Inactivity, by contrast, is linked to a higher risk of heart disease and the many disabilities it can cause.
Like adults of any age, older people need 30 to 60 minutes of moderate activity on most days of the week. Also works practicing during the day, several times 10 minutes.
Choose activities you enjoy to make it easier to do. If you don't like gyms, for example, choose to walk, do yoga classes or do some gardening. What matters is that you become active in your own way: whether at home, in the community, with your group of friends, etc.

Activities that improve stamina, flexibility and strength are best. Examples:
* Endurance - walking, swimming, dancing, cycling. They are particularly beneficial for the heart, lungs and circulatory system.
* Flexibility - stretching, yoga, tai chi and gardening jobs. Keeps joints flexible. Increasing flexibility will help you continue to tie your shoes or reach the top shelf.
Strength - Lifting weights or cans of beans, climbing stairs, doing push ups while standing against the wall, sitting down and getting up in repeated sessions. These exercises will strengthen your muscles and improve your balance, which helps prevent falls, a major cause of death by accident, in people over 65.
Don't think it's too late to strengthen your body: Studies show that weight training, for example, can make muscle weakness regress even when you reach 90.
Remember that if you have arthritis or osteoporosis, physical activity can be extremely important to maintain your mobility. If you have had a heart attack, becoming active can help prevent another.


Carlos Pinto