Category: Sport

How to walk correctly?

          Walking exercise Simple physical activities that give you more than you think Medications for physical well-being that many people overlook.

          “walking” is a medium-heavy physical activity. There are many health benefits such as improved mental health. Reduce anxiety and depression lose weight by increasing the metabolism of sugar Reduce blood lipid levels Lower blood pressure Reduce thin bones or weathering etc. These are things that the MPs have told us to tell us to get up and walk more.

9 reasons to get up and walk

          1. Can do it by yourself
          2. Healthy body Without equipment
          3. healthier without paying
          4. Use less hot but not burning well
          5. The third body is stiff. Strong bones And strong muscles.
          6. Safe, worry-free.
          7. Three is good weight control, shapely and good skin.
          8. Reduce stress, enhance mood.
          9. Can do anywhere, anytime.

How should we start walking?

          Walk slowly Begin by walking slowly for 3-5 minutes. When feeling accustomed. Gradually increase the speed to the level that is enough to feel tired Then walk for another 25-30 minutes and slow down at the end before walking for another 3-5 minutes and then stop. If you feel tired (say in a few words), slow down the speed of walking If it is a lot, find a seat.

Techniques to walk properly

          1. While walking, look straight ahead. The head and body are upright. Both shoulders are at a straight level.

          2. Swing the left-right arm alternating front-back parallel to the body. Both hands are loosened, with the hands swinging at the chest level. In a relaxed manner Slightly bent elbow at an angle of about 90 degrees between the forearm – the bottom.

          3. The pace of the foot is consistent

          4.When walking, should walk about halfway to step with the heel to touch the floor. And transfer the weight to the soles of the feet As for the other leg, lift the heel and transfer the weight to the toe. This walk will help exercise the shin muscles. Is a walk for good health And promote personality as well.

          5. The length of the pace depends on walking. Importantly, should not go too long Because the thigh and hip muscles can be tired.

          6. Walking uphill should walk more slowly. Lean forward a little and when walking down the hill, try to control short steps and keep your feet light.

Where to walk and how often?

   walk – shouldn’t walk in a spot near the road Which is at risk of accident Walking places should be well ventilated. Not too hot Because the body will become exhausted Do not walk on a steep slope, causing the risk of falls or danger.

          – Usually we should walk 2.5-3.5 kilometers per day or 10,000 steps per day, but if feeling that counting steps is too difficult, should walk for a long time 30 minutes is an easy way.

          – start walking to exercise from 3 days a week and add up to 5-6 days (a total of not less than 150 minutes per week)

           Although walking is one of the safest and best methods of exercise. But taking precautions to reduce the risk of accidents and injuries is an important issue. That security also includes paying attention to the warning signs of the body that occurs. When exercising too hard And immediately consult a doctor if a health problem occurs.

          Try stepping foot or invite friends,family members come to walk together. Makes walking not boring anymore.

Sport

THE MOST PUZZLING SOURCE OF COUNTING POINTS IN TENNIS.

15, 30. WHY THEN COMES NEXT TO 40?


ONE OF THE MOST IMPORTANT RULES OF ANY SPORTING EVENT, OF COURSE. COUNTING AND DECIDING THE WINNING RESULT BECAUSE WITHOUT THIS EVERY MATCH CANNOT BE A COMPETITION. DUE TO NOT KNOWING HOW TO JUDGE THE RESULT.

Many sports decide who is the fastest. Many sports are settled by scores. But there is one kind of vote counting seems strange from our common sense in general tennis.

When it comes to counting the points in a sporting event. Most of them are similar. Is to start counting from 1 to one, There are some sports decide the winner from the side that scores the most Some decide where they scored first.

Is it make sense?

For tennis Although the decision to lose is similar to many sports. Where anyone, if able to reach the specified point first, will win. If the game 6 (or 7) games, get 1 set, get 2 of 3 or 3 out of 5 sets, then win in that match. The counting points along the way Is what makes this sport unique and different from other sports.

Because instead of counting the points to get the game, it counts as normal 1, 2, 3, 4, … like in general sports In tennis. It starts with 15, 30, 40 and then got the game.
In addition, if the points are tied at 40-40, the term used in this case is “Deuce” .

Only not enough at the beginning of the game.The score of both sides will be 0-0 including when neither side can score. The term use for score 0 is not “Zero” , “O” or “Nil” in many sports, but instead of “Love” .

SIMPLE WORDS BUT VERY DIVERSE SOURCES

From what was mentioned above believe that everyone probably feels that It is nothing strange than any other sport.  Wondering What does it come from? 
Which is right here is something that invites dizziness.

We start with a simple vocabulary like Deuce first .This word, almost every academic institution has resolved that Is a word borrowed from the French language.  “Deux” which means “two”, which in the context of tennis Is the tennis players competing to score the same amount.   To continue to compete until someone can make 2 consecutive points before getting that game.

when it came to the word Love, the theories began to strike instantly. Some scholars point out that . This word comes from the Dutch or Flemish – “Lof” which means “Honor” or “honor” with the idea that tennis players play for their honor when the game is 0.

At the same time, the Oxford English dictionary reveals the origin of the word Love. The idea of ​​using this word was picked from the tennis players who still have 0 points to continue playing “with love” towards tennis. 


There is also another theory that when the score is 0, both players still love each other.

The theory being discussed And seems to be amenable to most people Is the theory that Love is distorted from “L’oeuf”.
The French word for “Egg” or “Egg” because of the shape of the egg that looks like a number The context in many languages ​​also uses eggs to Also refers to the said numbers as well At home we have “cracked egg” Choc.

Although Malcolm D. Whitman, a former tennis player and the author of Tennis. He is origins and Mysteries in 1932, would argue that there is no clear evidence. That French people use eggs to convey the score 0. whereas most include to Mary Carillo, a former tennis player who turned into a sports reporter, pointed out that “Most tennis historians consider The origin of the word Love from eggs is the most likely thing. “

THE ORIGIN OF THE MOST CONFUSING POINTS COUNTING SYSTEM.

The oldest piece of evidence for tennis tennis in this form. The a storybook written by Charles Dorlene around the year 1439. It is the story of an ancient tennis match between Henry V of England and the heir to the throne of France.  A score counting of 15, 30, 45. However, in the aforementioned stream there is no explanation of why it must be counted in this way.

The theory that came out later seems to make us conform to quite a bit. It had explain that In the 16th century. The first period that the rules of tennis came close to what they are today. The watch face has been used as a vote counting aid,and when we overlap the hands with the counting system. Then will get a clear picture immediately.

Still, this sensible clock theory has a very important blind spot. Even though tennis has been playing since the late Middle Ages.  Although two theories are reasonable and feasible. However, Elizabeth Wilson, author of the game.
Love History: A History of Tennis, from Victorian Pastime to Global Phenomenon, points out that it is difficult. To be able to clearly explain how everything of counting of points in tennis happened and developed to this point.

“The reason is that there are many theories. Not only There is also reason to sound romantic and inviting as a supporter. Which some stories cannot be searched in history but looks more like a fantasy legend “

The story that persists and cannot find clear proof That makes tennis a romantic sport And has a unique identity to this day .

Sport

Benefits of swimming

Swimming is a type of exercise that is considered the best way.
In addition to making the body healthy.Also makes the mind relax when the body is immersed in water as well.Swimming is another option of exercise.That many people like today, so we bring The benefits of swimming  too.

1. Helps to lose weight

Swimming can cause the body to burn up to 367 calories.

Takes only 30 minutes, which is as much as brisk walking cycling or jogging.

2. Helps to reduce stress and increase self-confidence.

Survey of 74,000 swimmers.Found that 74 percent thought that swimming.

helps to relax from stress. Including pressure and feel refreshed when swimming.

3. Help good mood

Another study shows that swimmers.Regardless of the level, there is often no stress.Pressure, depression, anger and confusion when they swim.
The swimming causes the body to release serotonin hormones that cause good mood.

4. Helping the muscles become strong

Swimming is the perfect way to strengthen your muscles.Swimming is also an exercise that does not require exercise equipment.At an expensive price as well

5. Swimming is an exercise that is very low risk of injury.

Because water helps to float and helps reduce movement. The tension of the bones, joints and muscles down as well.Swimming therefore has less risk of injury than other types of exercise.

6. Helps to sleep well.

helps to sleep well. There is a tendency to sleep better than those who do not exercise at all.

7. swimming without sweat

When you swim, don’t feel too hot or don’t feel sweat.Because the water around you will cool you down.

8. Helps reduce the risk of various diseases.

Swimming is a good exercise for the heart and blood vessels.

Therefore, if you swim regularly Will reduce the risk of various diseases such as blood pressure, heart disease, type 2 diabetes and stroke of 4 swimming styles?

4 What are the benefits of swimming postures?

Swimming is considered a sport rather than a sport. Because aside from allowing us to exercise, have good health. Swimming will also allow us to open various opportunities in life, such as having fun in the pool with friends.

The surfing the sea to admire the beautiful scenery without fear In this regard, swimming. There are 4 swimming positions that are often used regularly.Such as freestyle, rowing, frog and butterfly.

The benefits Of the 4 swimming positions.

1. Freestyle (Crawl or Freestyle) is the most popular swimming posture.

Since it is a simple posture And don’t need to spend a long time practicing.The advantage of the freestyle pose is that it can move quickly and far without wasting very little energy.But full exercise, both arms, legs and back.

 2. Backstroke is an easy swimming posture. 

If able to swim, freestyle pose is already the original capital.The benefit of the backstroke posture  is that it can improve our physique because of the backstroke.
You will need to keep your back straight while swimming and will improve your hip flexibility.

 3. Frog (Breaststroke).

 The benefit of Frog posture is that it can be a good exercise because In addition to helping different parts of the body

For example, the back, shoulders, and chest muscles are exercised. Lungs and heart become stronger as well.

 4. Butterfly position (Butterfly).

Not suitable for those who are just starting to swim. Because it is a position that requires expertise to be able to swim smoothly.

The benefit of the butterfly pose is that it is the most effective posture for adjusting and building muscles.

Helps the upper body become strong, improving the breasts, stomach, arms Especially the abdominal muscle and back muscles Helps to increase flexibility, suppleness and elongation of the body to adjust the body.

For swimming is considered a very good exercise. And each swimming position has different benefits.Try to train all positions to increase the diversity in swimming. Ensure that you will enjoy swimming even more for sure. 

Sport

The difference between hiking and climbing and equipment preparation

Actually, the terms Trekking Hiking and Summitting Climbling are different. Understanding the differences between these two terms Help us choose the right equipment. Do not carry anything until the luggage is heavy. Until becoming a burden when traveling.

Hiking (Trekking / Hiking) is a walk, especially walking on mountainous areas.
Climbing (Summitting / Climbling) is to climb the mountain. In order to reach the top of that mountain.
So if someone says to go hiking the Everest Base Camp and climbing the top, Everest is a completely different trip.
Hiking the Everest Base Camp is a hike through various spots. To reach his destination, at the base of the Everest camp.

Those who climb the Everest peak are those who conquer the highest peak in this world. Which will find both life-death, risk and takes 10-12 weeks to train and prepare the body to become accustomed to height like military training .

Of course the price is different.

Hiking for Everest Base Camp, the price is around $ 500 onwards per person (16,500 baht).

As for the Everest climb, the estimated price is 70,000-120,000 USD per person (2,310,000-3,960,000 Baht)

Now, knowing the difference between Hiking and mountain climbing Let’s see how to prepare the equipment!

Basic equipment to prepare for hiking
  • Trekking shoes Lightweight 1 pair / Trekking shoes that can wear in the rain 1 pair / Slippers 1 pair.Trekking shoes should be invested well before buying because good shoes Can really be a friend in times of difficulty Helping our destination bag without having to rush to find a shoe repair shop. Until losing travel plans.
  • Socks (3 pairs of long socks / 2 short pairs)
  • Lightweight waterproof windproof rain jacket For 1 Trekking, 1 heat tech shirt and long johns 1 coat for protection.
  • T-shirts and pants for trekking Lightweight, anti-smudge, quick drying for 2-3 Trekking
  • 1 pair of gloves for protection against cold weather The temperature depends on where to go. If going to Nepal Or Ladakh, winter To buy at a temperature of minus 10-30 degrees.
  • 1 pair of treating sticks
  • Wet wipes for heavy use And wipe when not taking a shower.
  • Sunglasses are very important. * Because on the mountain is sunny and windy.
  • Headband flashlight For use when trekking at night And when going to the bathroom.
  • Day pack or small backpack To put only the important things to walk For large bags, porters often carry them for them.
  • Some towels are quick-drying.

As for other belongings That is a helper And recommend not forgetting to carry it, including laces are used to help with miscellaneous things, such as using temporary shoes to open the shoes. Before finding a shoe repair shop.

  • Scottish tape
  • Mosquito repellent spray
  • Use yogi to sprinkle socks.
  • A large plastic bag folds flat and hidden, to put on used clothes or other things as intended.
  • Full body rain jacket
  • Sunscreen
  • Common and home medicine, fever medicine, headache, diarrhea, diamox, altitude relief, etc. Plaster is a convenient medicine to wade even in the presence of wounds.
  • Multi-purpose folding knife

Basic equipment that should be prepared for climbing . All the above tracking equipment

Carabiner or safety hook Choose strong and can support the weight of at least 1 person.
Rope and climbing equipment, abseiling, snow walking shoes Ax, ice gouging, etc. Most tour companies have already prepared it. 

Sport

Beginners choose tennis shoes?

Different types of sports shoes will vary. I personally used to think that Take it for granted that school days don’t have much wealth Which will cost tennis rackets, tennis balls, court rental fees, so overlook the tennis shoes I don’t think it is very important. (In summary, I haven’t had money to buy yet.

That day was very hot. I play with friends. With a game that is very close, I 1, 5 5 Ee, that the heart is still fighting, fighting, but something that is unlikely to occur until it can be achieved. The opponents put the ball in the middle between me and a friend, which is 2-3 meters apart. I saw a picture of Pete Sam Pras coming up.

He slides himself and the shoes flow into to get the ball. Oh, mm. Elder Pete Sampras is in Sing, but why is he not so inferior? NOW! What happened? Turn the ankle.

Oh, God punished the baby. Must be hospitalized Splinted for over 1 month. During that time, the mind was still on the field but the body Absolutely secretly watching him play Which I personally try to find the reason What is the reason? Why not like in the CD (at that time there was no YouTube)

Conclusion 2 main factors select the wrong type of shoes !

 1. Running Shoes 

The studies have shown that 50% -70% of runners are injured from running. This is because while running 200% -300% of body weight.  That press down on the heel (or the toe of short-term runners), so running shoes play a very important role to runners .

The role of running shoes is

– To help support and distribute weight Materials used by only the heel area. Will have a special feature in distributing force to various parts including transferring weight to the ground.
– preventing injury the outsole especially the heel area will look wide out To help increase stability in each step that runs.
– helps to increase the ability to run Reduce the amount of use of the calf and knee muscles.

2.Court shoes, such as tennis 

Playing court sport has characteristics the unique movements. That are different from other sports, such as standing in a ready position With the weight pressed down on the foreskin, moving in the front, back and side movements. 
The movement is fast and stops suddenly. And in addition to horizontal movements, there are also jumps Therefore, court sports shoes must have their own characteristics and roles.

including

– helping to receive and distribute weight Materials used, especially the front foot area And the heel has the ability to receive and transfer energy from various directions As well And helps reduce the amount of muscle.

– prevents injuryThe materials used are strong and durable. And tighten the soles of the feet And heel to support movement in various directions And help support the ankle for ankle shoes.

– The pattern of the tread pattern will have a special effect on the flexibility, slippery and the turning point of the shoe. 

– The outer edge of the shoe is thick. To prevent the wear of the insole from movement And dragging your feet in different directions.  

Sport

How to choose hiking shoes suitable.

Many people have already started planning and choosing a path for walking this winter. When we have plans to go The next step is getting ready. Both the body and equipment Of course, when going to trekking We have to prepare a lot of things. And one of the things that we need to pay much attention to Is hiking shoes. Because we already know that good hiking shoes are very important equipment May be able to determine how happy our trip will be If the shoes are uncomfortable or have problems while walking That trip would definitely be fun.

one issue that many people do not think is Aside from we should choose good shoes. Choosing the right shoes for the route is also very important. Some people may not yet know that actually. The hiking boots can be divided into 3 levels, with what makes each model different is that the hardness of the frame . There is characteristics of the sole Which makes each model suitable for different uses.

Backpacking shoes  are shoes with thick and hard soles. 

Designed for long-distance walking That have to carry a lot of luggage, have good impact support system Highly durable Has a strong structure Can protect our feet all around Can be called a heavy duty shoe. And with this hard frame and sole Helps to lock our feet in place And distribute pressure throughout the sole of the foot Reduce foot pain when we have to walk long distances.

Hiking shoes are designed for serious hiking. 

Can support the weight well Used to wade through various routes Without worrying Shoes in this group are slightly more soles than Backpacking shoes but still have a hard frame. Protects feet when walking, kicking stones or tree roots Is a group that is very suitable for hiking in Thailand

Light Hiking shoes are hiking shoes that are most familiar to most people. 

This shoe is designed to be lightweight. More comfortable to wear than the two groups of shoes above Suitable for short-term hiking that is not carrying a heavy backpack. The sole of the shoe is still thick. But is very flexible and holds the ground very well For general hiking These shoes will be the most suitable.

Many people have already started planning and choosing a path for walking this winter. When we have plans to go the next step is getting ready. Both the body and equipment Of course, when going to trekking. We have to prepare a lot of things. And one of the things that we need to pay much attention to Is hiking shoes. 

Backpacking shoes  are shoes with thick and hard soles. 

Designed for long-distance walking That have to carry a lot of luggage, have good impact support system Highly durable Has a strong structure Can protect our feet all around Can be called a heavy duty shoe. And with this hard frame and sole Helps to lock our feet in place And distribute pressure throughout the sole of the foot Reduce foot pain when we have to walk long distances.

Hiking shoes are shoes designed for serious hiking. 

Can support the weight well Used to wade through various routes Without worrying Shoes in this group are slightly more soles than backpacking shoes but still have a hard frame. Protects feet when walking, kicking stones or tree roots Is a group that is very suitable for hiking.

Light Hiking shoes are most familiar to most people. 

This shoe is designed to be lightweight. More comfortable to wear than the two groups of shoes above Suitable for short-term hiking that is not carrying a heavy backpack. The sole of the shoe is still thick. But is very flexible and holds the ground very well For general hiking These shoes will be the most suitable.

Sport

Why protein in breakfast good for Diet?

Protein is one of the key nutrients for weight loss. The fact is that eating more protein will help you lose weight more efficiently. Many research has found that protein helps to improve appetite levels and prevent overeating. Therefore, beginning of the day by eating protein for breakfast may be good for weight loss performance. Let’s look at the protein in breakfast. Help in losing weight?

Should we have breakfast ?

If we eat breakfast for some reason at the same time, it will be better for physical health, such as improving mental state for school-aged children, adolescents and some patients. It depends on the quality of the breakfast as well Because breakfast containing protein will help promote weight loss.

How can proteins help us lose weight?

Protein is a nutrient that helps to lose weight greatly. Because the body requires more calories to burn more protein When compared with the metabolism of fats and carbohydrates But protein also helps us to be full longer

There is a study of a group of female volunteers who received 15-30% of their daily calories. Found that they ate less food It counted 441 calories and lost 5 kg in 12 weeks.

Another study requires volunteers to consume 25% more protein from all calories each day. Found that they eat 50% less snacks at night and 60% less their desire to eat.

Protein may also help control weight in the long run as well. Research has shown that consuming 15-18% more protein per day Will help reduce weight by 50%.

Breakfast at high protein Will help us to eat less in the next meal.There is research that Breakfast with protein can change your eating habits in many ways.

There is one research found that It reduces hunger levels and causes volunteers to consume 135 calories that day. Brain scans also found that Breakfast with protein will reduce the signal in the brain that makes the appetite. Including reducing the feeling of being rewarded when eating.

In addition, protein helps us to be full. Because it causes the signal to reduce appetite in the body Helps to reduce cravings and prevent us from eating too much Helps reduce hunger hormones And increase the hormones of satiety throughout the day.

Breakfast protein How can we help lose weight ?

There is research on obesity in Chinese teenagers found that Changing breakfast to eggs will result in significant weight loss in the next 3 months.

Volunteers who eat protein can lose weight by 3.9%, or about 2.4 kg, while those who eat less protein lose 0.2% or about 0.1 kg.

Another research that experimented with two groups of volunteers The first group ate eggs for breakfast. The second group of bagels By allowing both groups to receive equal calories.

Eight weeks after the egg-eating group had 61% lower BMI, 65% more weight loss, and 34% lower waist circumference than other groups.

Protein may help to burn a little more energy.

Accelerating energy metabolism can help us lose weight faster. Because it burns more calories The body requires 20-30% more calories to burn protein, 5-10% carbohydrates, 0-3% fats.

Meaning the body will burn more energy when we eat more protein than carbohydrates and fats. The fact is that eating high protein will help us to burn 80-100 more calories per day.

High protein foods also help to maintain muscle mass. Which is usually reduced during weight loss It also prevents the body from entering the power saving mode. Also known as “Starvation Mode” which will consume less energy as well.

What should we eat for breakfast?

I would like to answer briefly that you should eat “eggs”.

Eggs are rich in nutrients and are high in protein. Research has shown that eating an egg for breakfast will make us consume more calories for 36 hours and can lose more weight and fat.

However, fish, seafood, poultry and dairy products Is also a very good source of protein. And from now on Example of a high-protein breakfast menu That will help friends lose weight.

Protein in breakfast Help in losing weight?

Protein is one of the key nutrients for weight loss. The fact is that eating more protein will help you lose weight more efficiently. Some research has found that protein helps to improve appetite levels and prevent overeating. Therefore, beginning the day by eating protein for breakfast may be good for weight loss performance. Let’s look at the protein in breakfast. Help in losing weight?

Should we have breakfast or not?

In the past, not eating breakfast was related to weight gain. But at present it has been proven that We can eat breakfast or not. Which will not affect our weight gain or loss

Nevertheless If we eat breakfast for some reason at the same time, it will be better for physical health, such as improving mental state for school-aged children, adolescents and some patients.

But it also depends on the quality of the breakfast as well Because breakfast containing protein will help promote weight loss.

How can proteins help us lose weight?

Protein is a nutrient that helps to lose weight greatly. Because the body requires more calories to burn more protein When compared with the metabolism of fats and carbohydrates But protein also helps us to be full longer

There is a study of a group of female volunteers who received 15-30% of their daily calories. Found that they ate less food It counted 441 calories and lost 5 kg in 12 weeks.

Another study requires volunteers to consume 25% more protein from all calories each day. Found that they eat 50% less snacks at night and 60% less their desire to eat.

And there is one more research Which divided female volunteers into two groups to lose weight for 10 weeks, each group receiving different amounts of protein Found that both groups can lose weight the same But the group that consumes more protein Will lose more weight than the other group to 0.5 kilograms and there is a reduction in fat accumulation in the body than the other group.

Protein is good to control weight in the long run as well. Research has shown that consuming 15-18% more protein per day Will help reduce weight by 50%. Breakfast at high protein Will help us to eat less in the next meal.

There is one research found that It reduces hunger levels and causes volunteers to consume 135 calories that day. Brain scans also found that Breakfast with protein will reduce the signal in the brain that makes the appetite. Including reducing the feeling of being rewarded when eating.

Sport

4 researches that prove that Exercise can reduce stress.

Have you ever felt stressed? It’s not just us that are stressed. The research found that the number of people with stress increases dramatically A poll in April 2020 found that the number of happy Americans has decreased by 48%, the lowest figure since 2008. The number of people experiencing stress and anxiety in life has risen to 60% is obvious.

Nowadays, there are many techniques that will help us feel relaxed. From deep breathing to therapy, but the main methods that can reduce stress are “Exercise” and from now on is evidence from research Why running, practicing yoga and lifting weights can reduce stress.

1. Better sleeping.

Exercise is linked to the quality of sleep very much. According to research published in the journal “Mental Health and Physical Activity”, people who exercise can sleep faster. And feeling less sleepy during the day Because getting enough sleep at night.

When we sleep deeply there will be a decrease of Cortisol hormones or stress hormones. When cortisol fell at dusk will help increase melatonin. The hormones that make us sleepy and help maintain the sleep cycle. Which exercise will help here Continuous exercise and deep sleep will increase the quality of sleep even more. It will affect our emotional state throughout the day Sleep also helps us respond to various situations logically and with appropriate emotional states. It also helps us to understand the situation more clearly and with better emotional response.

2. Helps to control hormones

The balance of cortisol and melatonin not only affects sleep quality. That we have high levels of cortisol all the time Will affect stress levels, concerns, and threats And causing many more problems to follow.

Having a high cortisol level will be a disaster in the long run. It will reduce serotonin, the hormone of happiness. Destroying quality of sleep And makes us accumulate more fat (Especially belly fat) high levels of cortisol are linked to depression, addiction, sugar cravings and mood control.

Exercising will help the permanent circulation of cortisol because the body will see exercise. That is highly concentrated as a stress generator But allow us to balance by having time to recuperate during exercise to improve the circulation of cortisol.

3. Helps the intestines work better.

There is a lot of research that found t the digestive system will affect mood control ,energy and immune system. Even skin health and chronic diseases also affect Bacteria in the digestive system, both good and bad, will affect our health.

The exercise makes your gut healthy. In the journal “Oxidative Medicine and Cellular Longevity” emphasizes that exercise can affect the prevention and metabolism of the microbiome in the intestines. Including energy control

There is still more research Which tested with rugby players Found that exercise makes the bacteria in the intestines grow. Therefore improving overall health

4. Helps to reduce inflammation.

Chronic inflammation affects many health problems from dementia to allergies. The findings are published in the journal “Frontiers in Human Neuroscience”, indicate that if there is too much inflammation, it can affect the stress response. And high stress levels will increase even more symptoms.

Regular exercise can anti-inflammatory effects and not requiring much exercise. According to research published in the journal “Brain, Behavior, and Immunity”, we found that just walking on a treadmill for just 20 minutes is enough to reduce stress.

In addition, research has found that exercise also allows us to choose more healthy foods and help with socializing. Therefore, if we have stress, regardless of the cause Should consider exercise on a daily basis Whether running or cross training.

Sport

The Havana Marathon – Cuba How is it interesting?

This event has another name is Marabana. Although it is not a big event that can be compared to other world competitions. But the atmosphere in the competition has its own unique characteristics that are interesting.

We will run together with the local people who come to participate in the running event as well. If going to this event, you should have to carry your Energy gel and drinks on your own.
We will find that there are many people who come to run the race without running shoes . This is why many foreign runners tend to donate their old shoes to these people. Which is considered to be the kindness that the fellow runners.

Race registration may take place just a few hours before firing a signal, beginning the run and often Olympic champions like Alberto Juantorena, Ana Quirot or Javier Sotomayor waved the signal flags to start the race.

The running route will run 2 rounds, while those who run the half marathon will start at the same time, but will run only one round. Beginning in Paseo del Prado, running down to Malecon, which is adjacent to the Atlantic And there will be waves crashing until water splashes into and hits the runners on the road Then head back to the shore to Raul Diaz Stadium before turning back to Old Havana Old Town, El Capitolio, back to Malecon Road, passing the monuments at the Plaza de la Revolucion.

Havana Marathon Map

The weather is hot and humid. But there will be water and orange distribution points every 2-3 km. On the first 9 km route. The beach will be a flat path before starting to run into the shore and then uphill running routes. which from the overview, is still considered suitable for novice runners who want to adventure.

Competition Details

Month of the competition : November

Application period : March

Number of participants : 3,000 people

Difficulty level : 6/10

Things to consider : The weather in the path may be filled with car fumes, the weather can heat up to 30 degrees.

Sport

Cardio, Effective Exercise For The Body And Heart.

Cardio Exercise is an exercise that focuses on strengthening the heart and lungs so that more oxygen can be used. It also helps to stimulate the heart rate and blood pressure. Helps to burn calories. And helps to lose weight as well.

What is cardio?

Cardio exercise can be divided into 2 types according to the intensity of the shock caused by exercise as follows lower Impact. Cardio Exercise is an exercise that does not cause much pressure or impact on the joints, including Swimming,Riding a bicycle,Elliptical Trainer Exercise,Walking,Rowing.

Exercise with higher impact strength (Higher Impact Cardio Exercise) is an exercise that causes shock or pressure at the joints are Running ,Skipping rope,aerobic dance or exercise with heavy basic postures.

There are also other cardio exercises that are interesting, including Zumba dance. Exercise in water And body weight exercise That is useful to those who want to exercise. However, in choosing the type of exercise, it should be chosen to suit the health and physical condition to reduce the risk of injury.

How often can cardio work out?

  We can do at least 150 minutes of cardio per week for regular exercise and 75 minutes per week.  For maximum intensity exercise which can be observed from the heart rate. The high intensity exercise will result in the heart rate at 70-85% of the maximum heart rate. 
In addition, exercise should be performed at an appropriate amount of time to prevent injury. The exercise should be divided into 5-7 days per week. With the American Heart Association recommending that Should exercise at least 30 minutes a day, but can be divided into 1-3 times a day Will help exercise to be more effective It also helps to control weight. And helps the cardiovascular system to work better.

Benefits of Cardio
  1. Proper cardio exercise will provide many benefits, both physically and physically.
  2. Help to lose weight if traditional cardio exercise combined with dieting. Will help lose weight and control weight better.
  3. Add strength to the body If practicing cardio continuously in the long run Not only will help lose weight But will help reduce fatigue And helps to feel refreshed More strong.
  4. Stimulate the immune system to be strong Cardio will help strengthen the immune system. Helps reduce the risk of virus infection Makes it not flu or flu easily.
  5. Reduce health risks Regular cardio exercise can reduce the risk of many serious health problems, such as heart disease, obesity,obesity, high blood pressure.  Type 2 diabetes and some types of cancer also, if it is a cardio exercise to lose weight (Weight-bearing exercise) will help reduce the risk. Osteoporosis  as well.
  6. Helps to control the symptoms of chronic diseases. For patients with chronic diseases Appropriate cardio exercises can help control symptoms, such as helping to control blood pressure. Reduce blood sugar levels, etc., but must exercise at the appropriate level according to doctor’s advice.
  7. Helps the heart work at full capacity Cardio directly affects the work of the heart. Which, if exercising regularly on cardio, will help the heart pump blood more efficiently. It also has a positive effect on the circulatory system as well.
  8. Lowering cholesterol , regular exercise will stimulate the body to create good cholesterol (HDL), which will help reduce bad cholesterol (LDL), which, if too many, will accumulate in plaque. In the blood vessels and can cause coronary heart disease.
  9. Help restore mental health. Patients with mental health problems such as depression Or feeling pressured Exercise helps the mind to relax.
  10. Helps to slow down the deterioration of the body. Regular exercise will help the muscles maintain their strength. Which will benefit the body movement as we get older .

Sport