Constant or short-term loadings: what it is more useful?
an increasing number of people lead Presently an inactive life, it involves negative consequences for health and the general condition of an organism. The most dangerous is an excess weight and the related violations of work warmly - vascular system. Fortunately, we have kind wizards helping to contain the body in shape. These are human muscles.
Performing the work, they equally well influence functions practically of all internals of the person, and first of all - is warm - vascular and respiratory systems. Life disposed so that internals of the person first of all provide activity of muscles.
The working muscles send on nervous fibers to internals information on the requirements, a state and functioning and thus, influence their work, make active and regulate it. Muscular activity is a powerful source of the stimulating influence on all physiological systems of a human body therefore even age changes of an organism are slowed down.
At the same time (excepting seriously ill) such types of muscular activity as morning exercises, walking, driving the bicycle, game in tennis (badminton) etc. which create quite sufficient physical activity on an organism are available to each person, train warmly - vascular and respiratory systems, promote considerable power consumption, increase endurance etc. of
However between specialists in systems of physical exercises for a long time discussions about what types of muscular activity are more useful are conducted: short-term strengthened or constant, but moderate. In order that though to understand a little which of them is right, it is necessary to understand at least approximately that occurs in a human body at occupations by physical exercises.
In the beginning, within about 15-25 minutes of exercises as the main source of energy used for the movement of muscles serves the glycogen - the main spare carbohydrate of the person and animals. It is the polysaccharide formed by the glucose remains. It makes a power reserve which is used by a human body if necessary to fill the lack of glucose arising at muscular loadings.
When stocks of a glycogen are exhausted, the organism begins to burn fat. Excessively intensive, but rather short-term physical activities on muscles lead to combustion of carbohydrates (especially a glycogen), but do not promote combustion of fats. Unlike them, longer loadings of average and small intensity bring muscles to a state of partial reduction at which active combustion of fats which continues also after the termination of occupations begins.
According to these processes experts divide physical exercises on aerobic and anaerobic. Aerobic exercises provide the moderate physical activities with participation of big groups of muscles which are carried out during rather long time (of 30 min. and more). It is walking, jogging, swimming, tennis, driving by bicycle, rhythmic gymnastics, etc. These exercises promote more intensive assimilation by an organism of oxygen of air and are very useful to heart, the blood circulatory system and respiratory system.
Anaerobic exercises provide high physical activity within a short period of time. They are carried out for increase in muscular force, endurance, hardening of ligaments of joints and bones. Weightlifting concerns to them, for example. Physical activities are considerable here, but are short-term, exercises are often done with a breath delay therefore the organism receives less oxygen.
Such exercises suit for athletes, but can damage to people with the raised blood pressure and diseases of heart. Therefore sets of exercises usually include both aerobic, and anaerobic elements not to overload heart and vessels. Moderate physical activities for 30-40 min. in day from 4 to 6 times a week are especially useful to the people wishing to lose weight. At the same time activity change that muscles did not “get used“ is desirable, and combustion of fat went more intensively.
Well, and about achievements of the American science (and as without them - that!) . Scientists of university of the State of Georgia (not to confuse to Georgia, it in the USA) picked up a quantity of the people (naturally, Americans) complaining of constant fatigue. Here since morning woke up, and the fatigue leans at once!
These people were divided into 3 equal groups. The first group 3 weeks in a row every day within 20 minutes carried out intensive exercises by bicycle (on exercise machines, it is natural). The second did the same, but with average intensity. And the third group was the easiest - it did nothing, that is was engaged in the commonplaces.
As a result it became clear that participants of the first and second groups began to complain less of fatigue and felt more vigorous. To surprise of researchers, the greatest inflow of energy was felt by people from the second group who had cycle loadings of average intensity.
Here so: so far there our scientists studied difficulties of a metabolism and their expense at various muscular loadings, and Americans - time! - also gave answers to all questions. Constant loadings of average intensity it is more useful short-term, but with all the might.
And all the matter is that at considerable short-term loadings carbohydrates are spent, but not fats, and at average long loadings - generally fats.
Therefore, dear readers, except morning exercises which allow us to wake up quicker carry out at least once in day of exercise of small intensity, it is possible within 40 minutes - 1,5 hours.
Walking is suitable for all. And if you bring in it elements of interval training (alternation of faster and slow walking), it will be even better!
So train and be healthy! And good luck to you!