Fitness against breast cancer: the types of exercise reducing the risk 70%
11:47 AM
One in eight women suffer a breast cancer. and is shown that you have more ballots for I suffer it if you apoltronas on the couch. need more reasons to return to the gym?.
Today October 19, Day Against Breast Cancer, it is especially important to see that the figures are clear: women who do not perform physical exercise have a 71% higher risk of developing breast cancer. The scary thing about this data is that in Spain only 46.9% of women make some kind of effort that meets the requirements set by the WHO to be considered an active human being, namely: perform more than 150 minutes a week of moderate intensity physical activity. With that minimum of exercise, you improve your health. But if you want to prevent breast cancer, the effort has to be greater. We review everything science (at the moment) knows about sports and cancer to help you choose what new sportswear to buy.
Skating to start
Let's use common sense: one can not go from walking 100 meters a day to running the New York marathon. "Exercise is a polypill to improve the functionality of many tissues and achieve good physical condition. It must be combined as if it were a newly manufactured remedy in the pharmacy and applied for a period of time not less than eight weeks. This way it fulfills its effects, and only at that moment and from here we can consider starting the sport that we like the most. I would never recommend any sport until a good physical condition is reached and the joints and tissues obtain the appropriate adaptations for the practice of it, "explains Dr. Margarita Pérez Ruiz, Professor of Physiology at the European University.
And in the case of women, review the initial bone state before sending any impact sports (such as the ultrafamoso running, which seems within reach of anyone who has a shoe and a park near home) does not hurt either. Where to start then? Well, to choose an activity that above all things you have fun (or, at least, it does not seem like a Chinese torture), to distribute it on several days a week (do not become a 'weekend warrior' that it gives all the Saturday and it faints Sunday) and to combine force (exercises of musculation, that you can do even at home) with aerobic capacity. Walking fast, doing a stationary or walking bike, riding an elliptical, skating or joining Pilates are good options.
Make weights to strengthen your muscles
Maintaining muscle mass is crucial for the survival and quality of life of any person, whether healthy or sick. "The type of ideal and optimal exercise is one that works the aerobic system of obtaining energy and, in turn, the muscular system against resistance. With this we manage to maintain muscle mass healthy and active. Muscle tissue is a locomotor and endocrine organ, when a muscle contracts it has anti-inflammatory effects, "explains the expert. And the inflammation, girls, is our worst enemy and the best ally of cancer.
To achieve that marvel of muscle mass that your body and your health needs, you have to work with weight. You can try to work with your own weight (the Bodyweight method, which was the most of the most last year) or do with dumbbells and, of course, with a coach who designs an exercise chart that allows you to work large groups of muscles. The blogger and personal fitness trainerSasha Fitness, which can boast well-defined muscle mass, recommends "lifting a weight that does not allow you to complete more than 10 repetitions, perform 25 minutes of cardiovascular exercise three times a week... and rest, because the Muscles grow during rest. To re-train the same muscle you have to wait 72 hours and, at least, we need a day of the week to relax without doing anything. "
The spin class
If you already have muscle mass and are able to exercise without losing your breath, the time has come to embrace the moderate-high intensity and start to really sweat. "The average duration of an aerobic session with moderate-vigorous intensity should be 10 minutes and should be accumulated 5 hours a week to reduce the risk of breast cancer in half," says Dr. Pérez Ruiz. Pedaling under the orders of an extra motivated spining monitor, even in the morning seven class (what you have to do to be in shape!), Can help you complete this quot.
You do not even have to spend a lot of time, you can faint in the middle of the class without remorse (although with pride shattered). According to a Canadian study published in the Public Library of Science, pedal following the principles of high intensity interval or HIIT for 10 minutes (or said in Christian: alternating periods of high physical effort of 20 seconds with periods of low intensity of 2 minutes), has the same cardiovascular benefits as training at moderate intensity for 50 minutes.
Add impact to your life: sign up for basketball
If you manage to acquire the proper physical form, it is time to take one more step. The most complete sports that combine aerobic and strength are, for example, basketball or football, which have intense and short races, changes of direction and jumps, stimuli all very interesting to maintain our appreciated and finally acquired very active muscle mass. That's if you like not doing things alone. But if your team spirit stayed with the remote control on the sofa, there are other options: running, paddle, tennis and even jump rope.
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