Sports for health: what you can do now

In recent years, more and more people have been going out for a run in an effort to improve their health and find harmony with themselves. But what are the real benefits of running that we can experience? Spoiler: substantial. Read more in the article.

Running and heart health: how regular jogging supports cardiovascular health

Running has a significant impact on cardiovascular health. Regular jogging increases the elasticity of blood vessels, which helps to lower blood pressure. Studies show that people who jog three times a week have a 45% reduction in the risk of developing hypertension.

The benefits of jogging for the heart are obvious:

1. Increased vascular elasticity: Regular jogging helps to strengthen vascular walls and increase their elasticity. This helps the circulatory system to better cope with pressure changes, reducing the risk of cardiovascular disease.
2. Lower blood pressure: Running three times a week can lower blood pressure by 10-15 mmHg, which is especially important for people with hypertension.
3. Strengthening the heart muscle: Regular exercise makes the heart stronger and more efficient, allowing it to pump blood with less effort. This manifests itself in a lower resting heart rate – down to 50-60 beats per minute in experienced runners, which is a sign of healthy heart muscle.
4. Stabilisation of heart rate: A trained heart works more economically, which helps to maintain a stable heart rate even under stressful situations.
5. Improved circulation: Running stimulates blood circulation, which ensures a more even supply of oxygen and nutrients to all organs and tissues.

With each run, a person strengthens their heart, helping it to work more efficiently and for longer.

Effects of running on immunity: myth or real help for the body?

Running has a positive effect on the immune system, helping the body to better resist infections and reducing the risk of catching a cold. Studies show that people who run regularly are 30-50 per cent less likely to get flu or acute respiratory infections. Jogging in the fresh air is particularly beneficial, as the lungs receive more oxygen and the metabolism speeds up, helping the immune cells to find and destroy pathogens faster.

These effects are particularly noticeable with moderate physical activity: it is important not to overdo it, as excessive exercise can weaken the immune system. The benefits of running are in strengthening the immune system and maintaining its efficiency.

Running and the brain: how jogging helps you think and make better decisions

Regular jogging has a positive effect on brain activity, improving memory and concentration. Running increases the amount of neurotrophic factors that stimulate the growth and development of neurons. Studies show that people who jog have improved cognitive function, better problem solving and higher stress tolerance.

Interesting facts about the benefits of running:

1. Fact 1: During running, there is an increase in blood flow in the brain, which helps in better supply of oxygen and nutrients to the brain.
2. Fact 2: Running helps reduce the risk of dementia by 30 per cent, especially in older people.
3. Fact 3: Regular jogging can increase the volume of grey matter in the brain, which helps improve memory and learning ability.

Famous people who have experienced the benefits of jogging:

1. Bill Gates – the entrepreneur takes regular morning jogs to maintain performance and concentration.
2. Oprah Winfrey – one of the most influential women in the world who also uses running to maintain her physical and mental health.
3. Tom Hanks is an actor who shares his experience of running, noting that it helps him cope with stress and keep fit.

After jogging there is a release of endorphins – happy hormones, which helps to improve mood and relieve stress. This is a kind of natural therapy that helps not only to improve health, but also to develop mental abilities.

Running and joints: harm or benefit?

There is a perception that running has a negative effect on joints, but this is not always true. In fact, proper running technique and quality shoes can significantly reduce the stress on joints and ligaments, helping to strengthen them. Studies show that people who run regularly have a much lower risk of developing osteoarthritis than those who lead sedentary lifestyles.

Running can be a beneficial practice if you do exercises to strengthen the muscles and ligaments that provide stability to your joints. It is important to avoid overexertion and watch your technique so as not to cause harm.

Running as a source of good mood

During jogging, the body releases endorphins – hormones that boost mood and create a feeling of euphoria. This phenomenon is often referred to as “runner’s euphoria”. Studies show that 20-30 minutes of moderate jogging can significantly reduce anxiety and depression, improving overall emotional well-being. Running benefits not only through endorphins, but also by improving sleep, reducing stress levels and boosting self-esteem.

Running is for everyone, from women to the elderly

Running is good for women and men in different ways. For women, it helps to maintain hormonal balance, reduce the risk of osteoporosis and improve mood. For men, it is an excellent way to improve the cardiovascular system and maintain muscle tone. Differences in training approaches are due to physiological features.

For beginners and older people, running should start with moderate loads and gradually increasing distances. For older people, it is a way to keep active, improve coordination and reduce the risk of cardiovascular disease. For beginners, it is important to choose the right shoes, soft ground and start with walking, gradually progressing to light jogging.

Conclusion

Physical activity is a means of maintaining health, good mood and longevity. Regular jogging strengthens your heart, boosts your immune system, improves your mood and even helps develop brain activity. It’s time to start getting the benefits of running and feel the difference!

Bodyweight exercises are an effective programme for developing strength and endurance, just as effective as gym classes. Proper push-up technique is crucial for strengthening the muscular corset and preventing injury. Errors in technique can reduce the effectiveness of training and lead to damage to the shoulder and wrist joints.

In this article we will tell you why push-ups are important and how to do them correctly. The material will be especially useful for beginners who are just starting to get acquainted with the world of sports.

Why push-ups are a key exercise

Push-ups are an affordable exercise for working out your upper body. What is the correct way to perform push-ups for maximum effect? This exercise engages several muscle groups at once:

• pecs;
• triceps;
• shoulder girdle;
• the muscles of the body.

It also improves functional strength, which is important in everyday life and in sports.

Compared to other exercises, push-ups from the floor do not overload the joints and help to distribute the load evenly. They actively involve coordination, which makes the workout more effective. Studies confirm that regular exercise improves posture, increases strength and even promotes cardiovascular endurance.

What muscles are involved in push-ups

The effectiveness of push-ups lies in their versatility. Different variations and hand positions allow you to change the emphasis of the load on certain muscles.

Keep in mind that the basic technique engages several important muscle groups at once:

1. Pectoral. The main engine of the exercise. A wide arm stance puts more stress on the outside of the pecs.
2. Triceps. Work on elbow extension, especially with a narrow arm stance.
3. Deltoid muscles. The anterior bundle is responsible for stabilising the shoulder joint.
4. The cortical muscles. The Press and lumbar muscles keep the spine straight, preventing sagging.
5. Forearms and hands. Participate in maintaining a stable hand position, reducing the risk of injury.

How to perform push-ups correctly to use all the muscles? Keep your lower back flat and do not spread your elbows too wide. This reduces the load on the shoulder joints and reduces the risk of injury.

How to do push-ups correctly: step-by-step technique

Proper technique is the basis of effective push-ups. How to perform the exercise to get the maximum benefit? Let’s look at the main points:

1. Starting position. The palms are placed slightly wider than the shoulders, fingers pointing forward. The back is flat, the lower back is not bent.
2. Lowering the body. Slowly lower the body, bending the elbows at an angle of 45. Your chest should almost touch the floor.
3. Lift. Straighten the arms, keeping tension in the muscles. The movement is performed smoothly, without jerks.

The main mistake is incorrect hand positioning. Too narrow a grip overloads the triceps, and too wide increases the risk of shoulder injuries.

Types of push-ups from the floor

Depending on the level of training, you can choose different variants of the exercise. Let’s consider the main types:

1. Classic. The basic variation with palms slightly wider than the shoulders. A universal technique suitable for most athletes; provides a balanced distribution of load on the pectoral muscles, triceps and front delts. If the correct technique is observed, it strengthens the muscles of the body and improves posture.
2. Narrow.  Maximum load on the triceps. Palms are placed narrower than shoulder width, elbows pressed against the body. The technique requires more arm strength. Great for working on relief and strengthening the back of the arm.
3. Wide.  Focus on the pectoral muscles. Arms are spread wider than the shoulders, elbows move to the sides. In this variation, the amplitude of the movement increases, which creates an additional load on the pectoral muscles. Excellent for working the outer part of the chest and increasing its volume.
4. Explosive. When lifting from the floor, a sharp movement is performed with the detachment of the arms. The method is actively used in sports disciplines that require powerful work of the hands (boxing). This approach improves the speed of muscle fibre contraction and coordination.
5. On one arm. A more complicated variant, which is mainly used by professionals. Allows you to create maximum load on one side of the body, improves balance, coordination and strength. You need to be in good physical shape to perform it. Body stability and hand strength are important here.

Each approach has its advantages. The main thing is to observe the correct technique. Only she push-ups provides maximum results without injury. For progress, it is recommended to alternate between different ways and select loads according to the level of fitness.

How to do push-ups correctly if you are a beginner

How to learn how to do push-ups from the floor for a beginner? If classic push-ups are given with difficulty, you can start with simplified ones. Gradually, your strength and stamina will improve, and you will be able to move to the standard technique.

Consider simple ways to do this:

1. Push-ups from the knees. Reduce the load on the upper body, allowing you to adapt to the movement. Allows you to strengthen the triceps, shoulders and pectoral muscles, developing the necessary strength to move on to classic push-ups.
2. Platform push-ups. The higher your arms are positioned, the easier it is to perform the movement. You can lean on a bench or wall. A great option for gradually increasing the load and improving technique.
3. Negative reps. Focus on slowly lowering the body to the floor. Strengthen the muscles and allow you to improve control over the movement. Suitable for preparing for classic push-ups.

It is important to train regularly and gradually increase the load. How to do push-ups correctly and avoid overexertion? You should start with 3-4 approaches of 10-15 repetitions, watching the technique. Gradually increase the load and move on to more complex varieties.

Conclusion

From the article you have learnt how to do push-ups correctly to achieve maximum effect. Remember that the main thing is technique, regularity and gradual increase in load. Don’t put it off for later, start training right now by choosing a convenient option and following the instructions.