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Day 7 - Physical Activity
Cardiovascular System (Heart)
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Day 7 - Physical Activity
Cardiovascular (Heart)
As you know aerobic exercise are very important and helpful for our body. But whar is aerobic exercise? Aerobic exercise is any type of cardiovascular conditioning. By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.
Here are some aerobic exercises that help heart:
Foot race, you can do it anywhere, at any time, with a training group. It is said that approximately your body weight is expended in calories for every kilometer that you run.
Rowing, with this work you will develop the strength of your back and you will also work the coordination of arms and legs.
Boxing, you must work it 2-3 minutes. This would help your strength and air resistance.
Jump rope, it will make you increase your heart rate quickly. In 3-5 minute, intervals.
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Day 7 - Physical Activity
Cardiovascular System (Heart)
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Day 7 - Healthy Diet
Cardiovascular System (Heart)
The heart is an organ the size of a fist. It is made up of muscle tissue and pumps blood throughout the body. Blood travels throughout the body through blood vessels, tubes called arteries and veins. The process of transporting blood throughout the body is called circulation. It is the most important organ of the body; without a heart we would die since the blood would not reach our body. That is why we must take care of it and eat a healthy diet.
Some healthy foods are:
Walnuts It is a 'stellar' food to prevent and take care of cardiovascular problems thanks to its high levels of fatty acids.
Broccoli. Folic acid, zinc, iron, calcium, vitamin K, antioxidants ... A food that helps reduce the risk of vascular accidents.
Dark chocolate. It helps restore the flexibility of the arteries and prevents leukocytes from sticking to the walls of the blood vessels.
Strawberries Contain flavonoids, which help dilate arteries, protect the endothelium, and control blood pressure.
Curry. Curcumin, a powerful antioxidant present in this seasoning, reduces the chances of illness due to its anti-inflammatory properties.
Green Tea. It helps prevent cardiovascular diseases, as they help reduce high levels of fat in the blood.
Salmon. Helps reduce cholesterol and triglyceride levels and increases blood flow.
Vegetables. Its high-quality, low-fat proteins promote healthy blood cholesterol levels.
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Day 6 - Physical Activity
Cardiovascular System
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Day 6 - Physical System
Cardiovascular System
The best exercise for cardiovascular system is areobic exercises because aerobic power helps sustain a challenging exercise pace over time. Even though you can expect benefits from engaging in cardiovascular exercise, not all exercises are suitable or safe for everyone. You need to consult with your doctor before beginning any exercise program.
These are some beneficts of doing aerobic exercises:
Increases your energy and stamina
Helps control blood pressure
Improves your blood lipid profile (cholesterol)
Helps you burn extra calories to maintain an ideal weight.
Activities like walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross country skiing and many types of dancing are “pure” aerobic activities. Sports like soccer, basketball, squash and tennis also improve your cardiovascular system.
Athletes typically use three training methods to improve their cardiovascular system:
Slow to moderate-intensity distance training
Moderate to high-intensity interval training
High-intensity continuous exercise
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Day 6 - Healthy Diet
Cardiovascular System
A healthy diet of cardiovascular system are fruits and vegetables. Eating whole fruit regularly instead of drinking fruit juice is said to increase fiber, as well as vitamins and minerals.
Fiber is important for cardiovascular health because it improves cholesterol levels. Fiber has many nutrients like thiamine, riboflavin, and niacin that help in several areas, including the flow of oxygen through the blood. Whole grains, including whole wheat bread, brown rice, and pasta, also help.
Protein can be found in food other sources than red meat. Red meat should be lean, but other healthy, protein-rich are:
Skinless chicken
Turkey.
Fish
Milk
Dairy products.
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Day 5 - Physical Activity
Muscular System
To have healthy muscles we need to have muscular endurance. This refers to the ability of a given muscle to exert force, consistently and repetitively, over a period of time. It plays a big role in almost every athletic endeavor. Muscular endurance training can increase your energy levels, help you sleep better, and improve your overall health. It can even improve your mood.
Some exercise to imporove muscular endurance are:
Plank, holding it from 30 to 45 seconds. Try to do it 5 times.
Bodyweight squats, you need to stand up and plend your legs and drop your buttocks down to the height of your knees. Perform 5 sets of 25 repetitions.
Walking lunges, perform 5 sets of 30 lunges, 15 on each leg, per set.
Pushups, perform 5 sets of 15 repetitions.
Situps, perform 5 sets of 25 repetitions.
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Day 5 - Healthy Diet
Muscular System
We need to consume haelthy foods like proteins that keep muscles healthy. High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy, and to have healthy muscles. But as you know you don’t need to abouse because all in excess in bad and dangerous for our body.
Some foods thath help our muscles are:
Eggs that contain large amounts of the amino acid leucine, which is particularly important for muscle is a great choice for muscle gain
Salmon is good for muscle building and overall health.
Chicken Breast contain generous amounts of the B vitamins niacin and B6 that help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain.
Tuna that provides large amounts of omega-3 fatty acids, which may support muscle health.
ETC.
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Day 4 - Physical Activity
Stretching exercises Skeletal System
As you know ligaments are important in the skeletal system. And because of them we can move, run, jump, twist and turn. And when we are get older it’s natural that our bodies go through normal wear and tear over time. Joints are where two bones come together, connected by ligaments and muscles for stability. So this is an important part to have satability in our body.
To keep ligaments healthy you need to do this types of exercises:
Cross-training that gave variety to your exercise routine and allows different activities.
Flexibility exercises like yoga, tai chi and pilates.
Stretching exercises nedd to be realised before and after aerobic or streinghts trainers.
Low-impact exercises and sports liike bicycling, paddleboarding, walking and swimming.
Weight training keeps your muscles strong and allows for good joint stability.
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Day 4 - Healthy Diet
Skeletal System
As you know calcium is a very important nutrient for our body, but vegans can’t obtein in from dairy foods because they derivate from animals. They need to consume calcium to have strongn and healthy bones. Without calcium they wouldn´t have a healthy body and all their systems will work bad. So they will be weak an eventualy they will die. So they need to get it from other foods.
Some foods with calcium for vegans are:
Fortified soya
Rice
Oat drinks
Soya beans
Calcium-set tofu
Sesame seeds
Tahini
Pulses
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Day 3 - Physical Activity
Cardiovascular System
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