Scientists consider that we should spend by means of physical exercises from 2000 to 3000 kcals a week Most of all kcals burn run, skis, rowing, a skipping rope, sports rhythmic dance. It is less – tennis (especially small), swimming, volleyball, badminton, a skating. For one hour of slow run 700 kcals are spent – means it is necessary to leave three times a week on a racetrack and to be engaged within an hour.

Data of the expense of a calorie is more low cited at playing sports during a half an hour (average weight of the person of 65 kg).Бадминтон – 175 Gymnastics – 220
Jogging – 300 Golf – 125
Cycling – 330 Rowing – 420
Windsurfing – 250 Rowing on kayaks and a canoe – 115
Water ski – 240 Skating – 200
Volleyball – 175 Swimming – 175
Skating – 175 Jumps with a skipping rope – 400
Size – 135 Surfing – 250
Equestrian sport – 175 Squash – 300
Cricket – 120 Tennis – 220
Track and field athletics (run) – 450 Fencing – 150
Skiing – 300 Walking – 175
Table tennis – 180 Field hockey – 250
Sailing – 200

Run and walking

The most powerful, universal and natural means of improvement from physical exercises is run (walking). Run, at sufficient intensity and duration, well affects a condition of cardiovascular system, muscles, respiratory organs, a metabolism. Cholesterol level in blood decreases, liver function proportionally duration of run improves. Run not only protects from an atherosclerosis, but also helps with preventive maintenance of a cancer and its treatment. And the earlier there are begun employment by run, the stability of an organism to cancer diseases higher.

The New York academy of Sciences recognized run by the best means of decrease in excess weight. Three hours of run per week are equated to daily starvation with loss accordingly weights of a body. The doctor of medicine M.Pollock specifies: to grow thin, it is necessary to be engaged, at least, three times a week for 30 minutes with frequency of warm reductions of 60-80 percent from maximum, spending 300 kcals for employment. Ten-dvenadtsatiminutnye jogs of anything, except a pain and an exhaustion, won’t give.

It is noticed that regular employment by run slow down process of aging of an organism for 10-20 years. Two and a half thousand years ago on a rock in the Ancient Greece there was a curious inscription: “If you want to be strong – run, you want to be beautiful – run, you want to be clever – run”.

How many it is necessary to run to be healthy? The western cardiologists advise to run 30-40 kilometers a week. E.Milner considers: 60-80 kilometers a week – the maximum loading. At the big loadings there is a danger of traumas of the oporno-impellent device. Run once a week even is unhealthy, less than three times a week are inefficient. N.Amosov makes recommendations to beginning runners: two kilometers a day it is enough for a minimum. He warns that it is impossible to suppose increases of pulse more than 150 blows in a minute. At young and healthy pulse should double, at elderly – to be above for 50-70 percent. A.Mikulin gives the mode of trainings: for acquisition of the maximum vivacity and health 15-20 minutes on three-four kilometers are desirable to run daily, trying to put a foot on the earth all foot on a heel.

Anyway to start to train it is necessary gradually. For the unprepared runner five minutes from the house and back – enough, are written by G.Gilmore, A.Mikulin is even more careful: in the first day make 10 fast paces, then, having bent hands in the elbows, five-ten steps overcome run. A.Lidjard advises always to remain in a limit of own possibilities and never to run with younger and strong. Academician N.Amosov is categorical: “If you haven’t died till now with the illnesses and with the paunch can wait with restoration of the sports form: course, course and course”.

The doctor To, Cooper, the known American scientist, has offered the monitoring system behind volume of physical activities. He named system of exercises aerobics (from a word “aerobic” – oxygen). Exercises entering into system, promoting the raised consumption of oxygen by a human body, give high improving effect. Simplicity and availability of these exercises allow people of different age to be engaged on aerobics system, and scrupulously developed tables and tests give the chance to supervise level of the physical preparation independently.

And now some sonnets before starting employment.

Aged till 30 years. It is possible to start exercises if you were checked within a year and the doctor hasn’t found contra-indications.

Oт 30 till 39 years. Pass check for three months prior to the beginning of employment. Check includes also the electrocardiogram at rest.

From 40 till 59 years. The same, as for the previous group, and still very important addition. The doctor should remove an electrocardiogram during exercises, and your pulse should be approximately at the same level, as at performance of exercises of aerobics.

60 years are more senior. The same requirements, as at the previous group, and besides it is necessary to see a doctor directly ahead of the beginning of employment.

Walking can be recommended almost to all. More intense exercises, such as run, are strictly forbidden people with one of following diseases:

1. Heart diseases at which the minimum activity is recommended.

2. Recent heart attacks. You should wait at least three months. But also then the doctor should supervise your employment.

3. Heavy warm insufficiency as result of rheumatic disease. At this disease it is desirable not to be engaged and fast walking.

4. Certain types of a congenital heart disease.

5. The heart hypertrophied owing to a high blood pressure.

6. A heavy arrhythmia of heart.

7. The certain forms of a diabetes accompanied by fluctuations of sugar in blood.

8. The high blood pressure steady against therapy.

9. Excessive completeness. At first it is necessary to get rid of excess weight, being engaged in walking, and only then to start run.

10. Some infectious diseases in an aggravation stage.

Cooper warns: “Exercises are medicines which rescue uncountable set of sick people. But as well as any medicine, it should be accepted on doctor’s orders”.