Exercising is essential to feel good inside and out, but choosing the sport to practice is not always so simple: read the guide and find out how to choose the right activity for you.
How to choose sport
Exercising is very important to feel good, we know that. In addition to the result you want to achieve, you must consider the state of your training, the physical conditions in which you are and the age. Without forgetting that physical activity is a pleasure and not a duty.
You can decide to choose an individual sport or choose a group course, based on the goal to be achieved. Whichever sport you choose, it is essential, to reap the maximum benefits, to keep in mind some simple warnings based on your characteristics and needs. There are three factors to consider when choosing the right sport for you:
- physical conditions,
- type of effort required by sport.
For example, sports that require a short but intense effort are suitable for those who need to strengthen their muscles.
Is it right to choose sport based on age?
There are sports more or less suitable for the different seasons of life, at least after the age of thirty.
Until that age, we have the maximum effort and endurance capabilities of the cardiovascular system. So you can devote yourself to any sport unless, of course, there are particular health problems. With some warnings. It is best to avoid sports such as weight lifting in adolescence, because they could damage the joint structures of the still growing organism.
Starting from the age of 30, it is good to move gradually the commitment towards mainly aerobic activities, bearing in mind that in any case, the regularity with which sporting passion is cultivated counts more than the effort itself.
Starting from the age of 40, it is good to move gradually the commitment towards mainly aerobic activities, bearing in mind that in any case, the regularity with which sporting passion is cultivated counts more than the effort itself.
After 50-60 years it is advisable to avoid exercises that excessively stress the spine while maintaining a level of effort sufficient to stimulate the functionality of the cardio-respiratory system, muscle tone and good conservation of bone density.
At this age it can also be useful to practice sports where dexterity rather than power (such as fencing, archery, diving and artistic gymnastics) counts more precisely to prevent the decline of coordination skills that, even if imperceptibly, could begin to peep.
Of course, if you come to these sports for the first time, you have to be willing not to get frustrated if you don’t get champion performances.
Training means making an effort. But what must be its intensity to achieve and maintain good results?
The answer depends on age and physical condition. There is a very simple method of determining this: the number of heart beats per minute.
The first thing to do is to establish the maximum achievable heart rate: this value is obtained by subtracting one’s age from 210; then 60% of the result is calculated; what you get is the heart rate that must be reached during training to benefit from its action.
Example: if you are 50 you first calculate (210 – 50) = 160 and then (160 x 60): 100 = 96. To train in a profitable way it is sufficient to reach 96 beats per minute during the sports session.
To check the frequency during the exercise, just have a wrist heart rate monitor that can be purchased in sporting goods stores.
The type of training
This factor is closely related to the type of goal you intend to achieve, because we are talking about the effort required by the different training specialties and the effects that derive from it: reshaping and firming, strengthening the bones, acquiring elasticity and losing weight. Let’s see in particular what are the sports that help weight loss.
Sports that make you lose weight
They are those that require a long-lasting but not too intense effort. They consume a lot of energy, without requiring more from the body.
In aerobic sports, fat deposits are burned, while in anaerobic, more sugars are consumed; therefore, the former are preferred when weight control is targeted.
In addition, for the same number of calories consumed, anaerobic sports cause a more intense feeling of hunger, which can lead to excess in meals, negating the benefits obtained.
Among the sports that make you lose weight we can mention:
- cross-country skiing
- the march
Respiratory function benefits from all sports, especially aerobic ones, but a warning is necessary for swimming: allergic people should avoid swimming pools where the water clearly smells of chlorine, a substance that inhaled tends to irritate the bronchi .
Swimming is also not the sport of choice for those with osteoporosis problems, given that the body is in conditions of almost zero gravity, while the bone needs to be placed in charge to strengthen itself, a condition that occurs in many activities, from football to volleyball, from athletics to gardening.
Due to the absence of load on the spinal column, swimming can however be practiced by those suffering from back pain, even if the improvement of the muscle tone useful to relieve it must be achieved through other sports ‘in charge’ practices.