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EN15537270

1. Breathing and exercises and their relationship with health.

Stress management is an important key for improving your health and quality of living, and
I believe deep breathing exercises are a foundational principle of managing lifes stresses.
Whether you experience negative emotions or physical pain, the body responds in a similar
way every time. You may experience a rapid heartbeat, tightening muscles, dilated pupils and
perspiration in addition to short, quick breaths. This is not only an instinctual reaction, but a
habit the body has developed over time in response to stressful situations. And any time you
feel a twinge of anger or anxiety coming on, the body starts pumping out the juices (namely
adrenaline and cortisol) that fuel this response once again. This kind of physical reaction is tied
to health problems like cardiovascular disease, insomnia, hypertension (high blood pressure),
indigestion, increased infections and autoimmune disease. It also contributes to depression,
anxiety and other mental health issues. Fortunately, you can reclaim your physical and mental
health by practicing deep breathing exercises. These exercises can reverse your bodys natural
reaction to stressful conditions, which will help you manage negative emotions and
even physical pain more effectively. We cant always eliminate stress from our lives, but
we can learn to deal with it in a healthier way.

2. What are the benefits of exercises.

Many people go to the gym or pound the pavement to improve cardiovascular health, build
muscle, but working out has above-the-neck benefits, too. For the past decade or so, scientists
have pondered how exercising can boost brain function. Regardless of age or fitness
level, studies show that making time for exercise provides some serious mental benefits. Get
inspired to exercise by reading up on these unexpected ways that working out can
benefit mental health, relationships, and lead to a healthier and happier life overall. It can
reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by
up to 50% and lower your risk of early death by up to 30%. Exercise is the miracle cure weve
always had, but for too long weve neglected to take our recommended dose. Our health is now
suffering as a consequence. Research shows that physical activity can also boost self-esteem,
mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia
and Alzheimers disease.
If exercise were a pill, it would be one of the most cost-effective drugs ever invented, says
Dr Nick Cavill, a health promotion consultant.
3. Proper breathing and proper exercise.

Breathing has a huge impact on our health and fitness, but were probably not taking
advantage of it just yet. Youve been doing it about 20,000 times a day since the moment you
were born. In fact, youre doing it right now. More importantly, experts are saying youre doing
it all wrong.

Were referring to breathing, which seems like such a natural act that we only think of it
when were huffing and puffing at the end of a 10k not while walking to work, eating
breakfast, or any other normal activity. What exactly does it mean to say were all breathing
wrong? If youve made it this far, it seems like youve been doing an OK job. Oxygen is
coming in; carbon dioxide is going out. But, according to Noam Tamir, CSCS, founder of TS
Fitness in New York City, while we might be getting by, we could be breathing better. In fact,
improving our breathing could help to lower blood pressure, decrease stress, improve athletic
performance, and maybe even increase brain size.

Many experts have been through so many researches about the relationship between proper
breathing and proper exercise. They say that to fully oxygenate the muscles and clear the body
of carbon dioxide you should breathe a 3:2 inhale-to-exhale ratio; full inhales and full exhales.
This means you INHALE on the LEFT, RIGHT, LEFT foot strikes and EXHALE fully on the
RIGHT, LEFT foot strikes. This pattern is not that hard to turn into a habit, but it may require
you to slow your pace down for a few runs to master the technique. You will notice a lower
heart rate as you are able to get more oxygen in and more importantly push all the carbon
dioxide out of your body. You may notice that you naturally drop to a 2:1 ratio when you are
really pushing it to the finish. That is OK. But realize it is difficult to maintain a pace that
requires you to breathe at a 2:1 ratio. The CO2 in your body will increase if your breathing
patterns are short and hurried. This will increase your heart rate and lactic acid production, and
decrease your endurance in any cardiovascular event (running, swimming, biking, etc.)
4. Benefits of muscular strength and endurance

Muscular strength is the ability of a muscle to exert a maximal force when flexed. It
improves your metabolism, muscle tone and appearance. Muscular strength also helps you
perform daily activities. The benefits of increasing muscular strength include a reduced risk of
injury as well as improved posture, physical performance, and body composition. Lifting
weights is the most effective way to increase muscular strength.

Did you ever do a push-up or swing across the monkey bars at the playground? Those
are exercises that can build strength. By using your muscles to do powerful things, you can
make them stronger. Some exercises and activities that build strong muscles include: push-ups,
pull-ups, sit-ups, tug-of-war, rowing, running, in-line skating, & bike riding

Muscular endurance is the ability of a muscle to sustain or repeat contractions before


becoming fatigued. Improving your muscular endurance will increase your stamina for daily
tasks. In other words, the longer a muscle is used, the greater its endurance becomes. Exercises
such as push-ups, sit-ups, pull-ups and weight training improve muscular endurance. Long
periods of running, walking, and bicycling are some ways to improve your muscular endurance.
5. Stretching exercise types

I. Static Stretching
Static stretching, the kind a fitness instructor leads at the end of a class, involves stretching a
body part to its farthest position and then holding it for 30 seconds or more. It does not involve
bouncing or rapid movements, just a mild, painless pulling sensation.

II. Passive Stretching

Passive stretching is similar to static stretching, except that an apparatus or partner provides
the force to stretch the muscle.

III. Dynamic Stretching


Dynamic stretching involves controlled swinging of the arms and legs that gently takes them
to the limits of their range of motion. Here, parts of the body are moved with gradually
increasing speed, reach or both.

IV. Ballistic Stretching


Ballistic stretching forces a body part to go beyond its normal range of motion by making it
bounce to a stretched position. It increases range of motion and triggers the muscles stretch
reflex. Performing ballistic stretching can make you more susceptible to injury.

V. Active Isolated Stretching


Active isolated stretching is most commonly used by professionals: athletes, trainers, massage
therapists and others. To complete at active isolated stretch, you reach a certain position and
hold it steady without any assistance other than the strength of your own muscles.

VI. Isometric Stretching


In isometric stretching, as a muscle is stretched into position, you resist the stretch. Isometric
stretching is the safest and most effective method for increasing the joints range of motion,
and it strengthens tendons and ligaments while retaining their flexibility.
6. What is health?

As defined by World Health Organization (WHO), it is a "State of complete physical,


mental, and social well-being, and not merely the absence of disease or infirmity." Health is a
dynamic condition resulting from a body's constant adjustment and adaptation in response to
stresses and changes in the environment for maintaining an inner equilibrium called
homeostasis.

There are many broad factors in our lives that influence our health. These factors include:

Income and Social Status

Social Support Networks

Education and Literacy

Employment/Working Conditions

Social Environments

Physical Environments

Personal Health Practices and Coping Skills

Healthy Child Development

Biology and Genetic Endowment

Health Services

Gender

Culture
7. Benefits of yoga for the university students.

If you admit you're a busy, sleep deprived, stressed-out student, yoga can become your new
best friend. Yoga styles available for you to choose from range from Iyengar, with a focus on
relaxation, to physically rigorous styles such as power and Bikram yoga. Any type of yoga can
fit into a student schedule, as studios tend to offer morning, afternoon and evening classes.
Adding yoga to your routine can be as simple as wearing appropriate dress, grab a mat and
heading to the nearest studio.

Relaxation
Each university semester requires a high level of concentration, and your anxiety levels
rise when you try to meet the expectations of deadlines and good grades. Practicing regular
yoga reduces stress and promotes relaxation. The stretching of your body and the relaxing of
your mind allows you to feel calmer in the middle of a hectic semester. Practicing yoga
encourages a positive mental attitude and enforces stress management.

Revitalization
When you can't seem to get enough energy, engaging in yoga can fight fatigue and
exhaustion. Higher energy levels replace your weariness. Yoga promotes cardiorespiratory and
musculoskeletal health, which improves your overall well-being.

Posture
Students have a unique posture: hunched shoulders with a rounded back and forward-
poking head. These negative positions reduce your breathing capacity and increase your risk
of chronic pain and injury. Yoga develops your body awareness and trains the muscles to
properly align your skeleton. Proper alignment reduces the stress placed on your body and
allows it to function with minimal energy output. Yoga poses are designed to awaken,
strengthen and balance your body's connective tissues, thereby giving you proper posture.

Concentration
The yoga environment and philosophy encourage the training of your mind to
concentrate. In combination with breathing and its physical demands, yoga trains you to clear
your mind and shut out distractions. Meditation is a technique used in some yoga styles to teach
deep concentration. Practicing this skill set is an asset for students who are required to read,
write, perform exams and complete practicums.