Exercises For Prevent Flu and Healthy Bones

For Prevent of Flu

 
Most people are aware that vigorous exercise burn fat and build muscle even fight and excessive appetite. To this list can be added and "help against the flu," according to a new study whose data were presented at the National Science and Engineering Week in the USA.

Researchers found that those who carried out vigorous exercise at least two and a half hours a week are 10% less likely to get sick from the flu. On the other hand, the exercise of moderate intensity no effect on influenza. Although the physical activity, in general, enhances immunity, a study published in the European Journal of Preventative Cardiology, showing that high intensity exercise is better than moderate physical activity for improving the aerobic capacity of the organism. For it is known to be a marker for the health condition. This is also important to know that excessive practice exercises with high intensity can damage the immune system. To strengthen it takes about two and half hours a week.

For Healthy Bones

Bone diseases, headed by osteoporosis are among the leading causes of joint pain, falls and fractures. The human body begins to lose bone mass after 25-30 years due to the natural processes of aging. Regular exercise, however, these processes are slowed down considerably and contribute to a host of other benefits, such as reducing the frequency and severity of joint problems and muscular pain.

According to experts on the front line in the fight against bone diseases remain intense strength training. These include the use of training weights or weight of its own body. These activities exert stress on the bone, to which the body responds similarly to all people: increasing bone density.

This is due to the fact that, with the sport activity increases the absorption of magnesium, - an element that is concentrated mainly in the bone. It is fundamental to the structure of the bone matrix and plays a key role in bone metabolism. Another type of exercise benefits the skeletal system are moderately intense aerobic activity, also called cardio: running, dancing, climbing stairs, tennis and more. In contrast to strength training, this bone are not subjected to prolonged overloads and short and moderate ones. Also, moderate aerobic exercise adjusted metabolism favoring the absorption of phosphorus coming from the foods such as eggs, meat, milk, nuts and the like. Which in turn increases the concentration of hydroxyapatite - a chemical compound of calcium and phosphorus, which strengthens and keep bone tissue healthy.

If there is an increased bone fragility, it is necessary to avoid the sport, even in osteoporosis. It can be practiced in the form of low intensity aerobics:  brisk walking, moderate swimming and elliptical trainersare good and relatively safe option. Using dumbbells light weights and is also permitted. Lower load these exercises can be compensated with more repetitions. For the best natural protection from bone disease, it is recommended to combine strength and cardio workouts, and the consumption of optimal amounts of calcium, magnesium, and zinc and phosphorus intake.