Physical activity can not exclude all negative consequences caused by alcohol consumption, however, doing sports helps to reduce the risk of many diseases caused by excessive consumption of alcoholic beverages.
This conclusion was made by British specialists, and they believe that physical activity significantly reduces the risk of development of cancer and cardiovascular diseases due to alcohol abuse. According to experts, they carefully studied all the archival data for the period from 1994 to 2006 for Scotland and England. It turned out that people who abuse alcohol are more likely than others to develop many diseases, but this is provided if they have a sedentary lifestyle.
Scientists have found that people who have a sober lifestyle are the least likely to die prematurely, but those who exceed the weekly alcohol limit by several units, but regularly do sports are also included in this group. Experts stressed that people who drink two or four times a week can exclude themselves from the risk group if they devote lessons in the gym or jogging about two to three hours a week.
Approximately 80% of the male population of the entire planet experiences constant pain in the back. The reason for this are not correct posture formed in childhood and the lack of constant exercises, without which the muscles simply do not have enough strength to support the body. Fortunately, the problem can be solved without medication. It will be enough to work regularly in the gym. However, not all exercises will affect the sick back in a fertile way. There are five best workouts that will not only strengthen the muscles, but also help get rid of the old problem.
Pulling up with a wide grip. You will not manage to get rid of back pain without pull-ups. This exercise involves the widest muscles of the back – this training help to become slimmer even to those who could not defeat bad posture from childhood. The main thing is to remember: repetition is done slowly, with control at all stages; the right grip is slightly wider than the shoulders.
Pull-down. The bonus of this exercise is an increased growth of muscle mass. Pull-downs make the whole body work: the legs stabilize the body, and the hands are busy with a specific load. Do the exercise with full efficiency, otherwise it will lose half of its usefulness. Capture – on the width of the shoulders, the movement down does not involve the body, pulling is carried out from the activities of the shoulders back and down. Do not forget to take a short pause at the end point.
Dead-lift. It is very important to perform the dead lifting correctly. Jerks, wrong setting of feet, haste – the easiest way to get a serious back injury. But if you do everything right, the dead lift will turn into the best exercise for the whole body. Maintain a natural deflection in the lower back. Capture – on the width of the shoulders. Pull the body up, while pushing the hips slightly forward. The end point is a short pause and a smooth return of the rod to its starting position.
Dead lift in slope. The static version of the dead lift is less traumatic and more accentuated on the muscles of the back. Starting position: the body is bent almost parallel to the floor. Capture – is slightly wider than the shoulders, straight. Raise the barbell, straining the lateral and middle muscles.
Rowing on the simulator. Sit down on the bench of the cable simulator. Capture is usual, slightly wider than shoulders. Pull the crossbar to the top of the abdomen. Returning to the starting position, slightly bend forward – so you will give the muscles a stimulating stretching.
Numerous studies conducted earlier showed that regular exercises have a positive effect on physical and mental health. The new work of American scientists confirms this. They believe that running five kilometers once a day is useful for the hippocampus (the brain center of memory).
Memorization of information proceeds optimally if the connections between neurons of the hippocampus are gradually amplified. This process is called long-term potentiation (LTP). The researchers noted: chronic stress weakens contacts between nerve cells and reduces LTP, which affects memory.
Specialists from the University of Brigham Young placed one group of mice in cages with wheels for running. The rodents ran about 5 kilometers a day. The experiment lasted 4 weeks. Another group of mice received no physical activity. After running, 50% of each group was stressed. Rodents were placed in cold water or put on a high platform. An hour later, all animals were measured with an LTP level. It turned out that the running mice had better memory than the control group.
Many people spontaneously decide starting to do sport, while others weigh all the pros and cons for a log time. But almost all of them make the same mistakes, listening to the advice of non experts.
There are 10 anti-tips for those who want to do plan to do some sport activities:
Run anywhere. This is a very harmful advice for a person who decided to start running. It turns out that running on the asphalt is not safe for the knees and spine, as well as feet. Therefore, it is better to run either on a treadmill or on the ground.
Communicate with other athletes. This advice will lead to the fact that you will be distracted and therefore the effectiveness of training will come to naught.
After jogging, eat breakfast and work. It is not necessary to do so, at least, experts advise to wait with meals for 40-60 minutes after training, regardless of the time of day.
If you run in the morning, run along the road, so you will run more. Perhaps there is some truth in this, but no one has canceled the exhaust gases from cars that get to you in the lungs during physical activity much faster, and this is very harmful.
Drink water if you want. Actually, thirst can not visit you, but the body needs fluid during training, otherwise dehydration starts and you quickly get tired.
In any case go for training. Experts do not advise to go to the gym, if the mood or state of health is not good, especially since you did not sleep last night.
Listen to music while jogging through headphones so that you do not get distracted. Wherever you train, this way of abdication from the outside world is unacceptable. You may be in danger, which you will not know until you get your headphones out of your ears. Plus, long listening to music in headphones can lead to hearing loss.
Train in any clothes that you do not mind. In fact, the sport form should perform several functions: providing comfort, moisture recovery, heat accumulation, oxygen supply to the skin and so on.
Muffle the smell of perspiration with antiperspirant. Of course, if your sweat smell is so disgusting, that people bypass you, you need to wash at least more often. But antiperspirants and other flavors block not only the fetid aroma that comes from you during training, but also the ways to release toxins from your body.
If you feel not comfortable in sneakers, do it in socks or barefoot. You can not do this categorically, because this increases the risk of injury by 99.9%.
Of course, only an examination of a specialist will help to make an accurate diagnosis. But to suspect what it is not alright and correct it in time you may by yourself. First, look carefully at your reflection.
1. The face is pale, and dark circles under the eyes? These are manifestations of chronic fatigue. Swimming and relaxing massage will help. Leave a rigid diet – lean on berry fruit, chocolate, nuts. And sleep, sleep, sleep.
2. Show yourself the tongue. Healthy has a tender pink color. If it is coated with a white coating – check the stomach and intestines, yellowish – the liver, has a bluish shade – the heart.
3. Do eyes often burst with blood vessels? Perhaps it’s just because of fatigue and lack of oxygen (for example, if you have to go to the subway for a long time). But it can also be a signal of increased intraocular pressure. At the same time, there are other signs – pain in the nape, a feeling that it is difficult to turn the head, ringing in the ears.
4. Proteins of the eyes have acquired a yellowish hue – a clear symptom of a violation of the liver or gallbladder.
5. Lower eyelids swell in the morning. These are the kidneys or bladder: most likely, you have a late supper and overload them at night. Do not drink a lot of fluids before going to bed and try not to eat salty food.