'Running',' jogging ', skating, cycling, marathon, weight training in the park … There are endless sports what can you do outdoor. If you are one of those people who likes to practice it like that, you may have to continue reading the following lines.
According to a study by the University of South Korea, which analyzed PM particles, a pollutant compound very important of different sizes produced by sources such as diesel vehicles or wood-burning stoves, it is very possible that you perform exercise indoors or in the gym be much healthier.
In addition, when scientists exposed human hair follicle cells to these particles in a laboratory, they discovered that reduced protein levels responsible for hair growth. When presenting their findings at the Congress of the European Academy of Dermatology and Venereology in Madrid, the researchers suggested that limiting the time dedicated to sport on busy streets could be a way of Decrease hair loss. But not only that, studies have also found that the poor air quality may be associated with much more serious health problems.
Your health is at risk
"It is related to the increase in asthma, chronic bronchitis, chronic heart disease, strokes and dementia," says the professor Ian Colbeck, pollution expert from the University of Essex to 'The Daily Mail'. Pollution too increases the risk of lung cancer and can delay the development of children's lungs, he adds Harriet edwards, senior air quality policy manager of the British Lung Foundation.
Exercise can compensate for some of the harmful effects of air pollution by reducing the inflammation it causes and by boosting the immune system, but by playing sports the respiratory rate increases, which means that you are getting deeper into your respiratory system. harmful airexplains the doctor Audrey de Nazelle, professor of air pollution management at Imperial College London.
If you are over 40 and you are embarrassed to go to the gym, become one at home. To build it, invest in elastic resistance bands and weights
In addition, it is possible that you can also inhale more by mouth, not through the nose, which otherwise helps filter contaminants with larger particles and at the same time absorb higher levels than usual. So, would we be better running on the treadmill in the gym or training at home? For people with problems such as chronic obstructive pulmonary disease (COPD), the answer is yes.
In fact, the British Heart Foundation recommends that people with conditions such as angina and heart failure reduce their exercise outdoors (but remain active in sports centers), and not only when pollution levels are "high", also when they are "moderate"." We should all limit the exercise time outside when the levels are at their peak, "Colbeck says." These they shoot during peak hoursTherefore, if you avoid running or walking, your overall exposure will be considerably less, "he adds.
Better at home
If you're over 40 and you're ashamed to go to the gym, we have the solution. Create your own 'gym' at home. To build it invest in elastic bands of resistance They allow you to train most of your body's muscle groups while giving another dimension to outdoor exercise. If you feel a little intimidated by the weights, then you can emulate any of the exercises you did with a barbell or weight with a band. For example, you could lie on the floor with a low back and then press up using the handles.
Although exercising counteracts the effects of pollution, breathing deeply causes us to inhale much more harmful air.
As well it is good to have weights. They are really versatile and you can do many cardio and high intensity movements with them. It would be good that were adjustable and that could be screwed to be harder and add difficulty. Each exercise requires a different weight so you need to be able to change them easily.
At the beginning of your strength plan the exercises they should last about 30 seconds to cause adequate stimuli in your endocrine system and improve bone structures. If you intend to gain a certain muscle mass, the time under tension should include half a minute. If you already exceed 50, resistance-resistance begins to prevail. As a general rule, you should perform about 15-20 repetitions of each exercise, in 3-4 series, with a resistance in progressive increase, depending on your state of form.