Regardless of age, you should use strength exercises that have a positive effect on your health. Scientists have found that strength exercises of medium intensity can protect the brain from aging, strengthen the immune system, improve the cardiovascular system, and so on. You also need to remember the need for a healthy diet. Training will not give any results without proper nutrition.
People who have reached certain adulthood should use a balanced diet that contains enough fats, proteins, and carbohydrates. Their number depends on your physical condition and level of activity. This diet is not intended to reduce weight. Its main purpose is to support the functioning of your body’s systems.
The main rules that will increase the effectiveness of your workouts.
Protein is the basis of your diet.
The amount of protein you need is determined individually. Becoming more mature, its number should increase because it helps maintain the condition of your muscles. As a rule, nutritionists recommend eating 1 gram of protein per 1 kilogram of your body weight. If you are active in sports, increase the amount of protein to 2 grams per kilogram of body weight for women and 3 grams for men. Also, nutritionists recommend dividing your protein intake into all meals throughout the day.
Choose the right carbs.
Recently, there is a lot of information about the harm of carbohydrates. But nutritionists warn of the danger of total abstinence from carbohydrates. They are a source of energy and fiber. But, the benefits of carbohydrates depending on the type of foods in which they are contained. For example, sweets, white bread, cookies contain fast carbohydrates, which are useless and raise blood sugar. Foods such as whole grains and vegetables contain useful carbohydrates and fiber. Their use gives energy to your brain and body.
Fats help your hormonal system work and produce the right amount of hormones. At the same time, try to eat both vegetable and animal fats. They have different effects on your body, but they are important for your health. Don’t forget to eat fatty fish, which contains omega 3.
Alcohol is the enemy of your activity.
Despite a large amount of scientific information about the health effects of alcohol, people continue to consume it excessively. If you drink a glass of wine a week, it won’t hurt you. Daily consumption of alcohol leads to negative consequences such as disruption of the process of protein absorption, lowers testosterone levels, destroys brain cells, which leads to dementia.
Dehydration leads to poor concentration and memory. Water is involved in the metabolic process in your body, improves blood circulation, and helps maintain your health. Doctors recommend drinking 30 milliliters per 1 kilogram of body weight. You should drink small portions throughout the day to maintain fluid levels in your body.
If you plan to stay healthy and active throughout your life, you should be responsible for your food choices, way of thinking, and physical activity. Eating semi-finished products, fast food, and sitting in front of the TV most of your day will disrupt your plans for a healthy oldness. Get moving, eat vegetables, whole grains, fish, drink water, and enjoy life. These simple rules give hope for long and healthy life.
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