The right dose of training: Young people 60 and older up to 20 minutes a day

The right dose of training: Young people 60 and older up to 20 minutes a day

Physical activity should be part of the day that should be matched according to age, and playing sports should be introduced after the third year

Before starts to crawl, the child needs every day to encourage a physical activity in order to take toys, turns head and as many moves arms and legs, says Iva Vratic Cindrić, Professor. of kinesiology and head of the Sportivo center.

Physical activity should be part of the day, only it is necessary to adjust the age. A Croatian National Institute of Public Health compiled a guide to the true measure of activity per day.

"When your child is walking, recommended a minimum of three hours of physical activity throughout the day. It should consist of easy activities such as getting up, easy walk, play low-intensity and intense aerobic activity, like a speedy walking, running, skipping rope... And after the third year recommended the inclusion in organized physical exercise" says Vratic Cindrić.

For older children, 6-12 years and young people aged 13-17 years is recommended at least 60 minutes of exercise a day, and each additional activity has additional benefits to our health.

"Exercising in these age groups should be made up of moderate and intense aerobic physical activity. Under moderate aerobic physical activity for kids include walking to school, skating, cycling, skateboarding but also housework. Powerful aerobic exercises include a game that consists of running, catching, faster cycling and different sports. For young people from 13-17 years moderate aerobic activity means more and fast walking and team sports, while a strong aerobic activity involves a dynamic dance, aerobics and organized sports training" explains Vratic Cindrić.

As the recommendations are changing with age, so the adults 18-64 years should be to deal with moderate aerobic activity five days a week or exercise a high intensity at least 20 minutes a day, three days a week.

"This means that a minimum of five days a week need to walk to drive bike, dance or work in the garden at least 20 minutes. As for the exercises for strengthening and shaping, recommended exercises with weights and resistance as well as activities such as Pilates and yoga, where it comes with its own weight" advises Vratic Cindrić and continues: "For older than 65 physical activity is an important factor in maintaining health. People without health restrictions should do moderate aerobic activity, such as fast walking, climbing in small inclines or water aerobics, and a minimum of 150 minutes per week. I can play doubles tennis, swim or climbing in the higher ups at least 75 minutes during the week."

Strength

To strengthen muscles and bones, children from 6-12 years should climb the rope to a tree and do squats, crunches and push-ups, says Vratic Cindrić.

Gym

Young people aged 13-17 years to strengthen bones and muscles recommended and weight training with a weight appropriate age.

Targeted


Adults aged 18-64 years with exercises should include all muscle groups, a larger number of repetitions given to leg muscles, back, abdomen and chest.

Photo source: flickr.com/Monado