30 min of daily physical exercises decreases the risk of developing colon cancer, myocardial infarction, and type 2 diabetes.
Time which we invest in sedentary activities (or sitting time) is a risk factor for all types of mortality regardless of an existing level of physical activity.
Cancer = Sedentary life
After eating, the tribes of San people in Africa and Tsimone in South America after eating get up and move again. They pass 11% of sitting time unlike Europe, whose average sitting time is 54%.
Motion is a basic need like eating.
From We Are Heroes, we consider that can turn backward involution of physical body and human physiology. The most of diseases are today diseases of sedentary lifestyle and abundance, excess of processed foods.
We want to make a call to the Physical Exercises and to understand that it is very important to find the good Professional of Exercise Mechanics.
But first of all, have you ever been asked what exercises fit for you? Of course, they have told you more than once that the first exercise is good; the other is bad, the first fits, the other does not fit for you, etc.
There are many definitions, of course, for you, one could go for a run, play paddleball, do yoga, work the muscles of your arms or legs, stretching a bit, etc., but we want you to see it differently, with different eyes, to see if you can like the one that best adapts to my way of seeing it, which is: "Intentional force applied to a structure under a specific scenario with the aim of generating and adaptation".
Uff ... you will think "What?" what complicated, is not it? But we want you to know that the human body does not think about muscles or even movements; it thinks about FORCES, since both the muscles involved and the resulting movements depends on them.
It is just that you see the exercise with different eyes. As the Matrix says, everything is a force! In any exercise, there are forces. These forces affect our body or that of some people who apply the exercises; we always do them to generate adaptation; no exercises without forces.
We must consider a force as the only instrument of an incentive that creates adaptations. The classifications that exist and that try to position "different types of exercises" according to the purpose to be reached are not just manifestations of a force in different scenarios.
To classify if this exercise is good or bad, safe or not safe, one should know that results of all exercises are dependent on situation, context, time, and individual. If you only have the name of an exercise, but no more data about the incentive, and even less about the individual, no enough data to make any such assumptions.
If you know and understand the laws of Newton, and really apply the principles of mechanics, you will stop studying marketing names or flexibility exercises / stretching, resistance, proprioception, etc. In addition, you will see different scenarios of force development. We wish you to want the next time to exercise, you ask for it as "suitable quantity of force for you".
Understanding and analyzing different force development scenarios is the first step to be closer to you, thus, achieving greater specificity and better results.
Your physical state is one of the most important things, and it should never be left aside. The functional exercise does not exist in itself, to be functional, it is necessary context, individual, exact situation of the incentive type.
We can say that Functional is everything that respects the muscular and joint function of an individual. Therefore, we will have functional exercises while we observe these parameters.
If this is not understood, it means that it is not understood that behind any exercise, there are always forces.
Exercise = intentional force applied to a structure
In other words:
Exercise = intentional incentive that causes adaptation
The factors that determine this incentive that we must take into account are as follows:
- Quantity and type of force that reaches each joint axis.
- Joint ROM (Range of Motion) in different planes of motion and modification of the ROM for application of an incentive in each joint axis.
- Duration of the incentive.
- Tempo of application of the incentive relative to each joint axis.
- Frequency of application of the incentive.
In addition, the incentive has relation to the individual:
- Genotype (especially in relation to the musculoskeletal system).
- Phenotype (especially in relation to the musculoskeletal system).
- Neuromuscular and proprioceptive function.
- Traumas, diseases, debilitation, age, etc.
- Mental, psychological state, etc.
Everything mentioned above makes the keyword be Dosage and Microprogression. The dose for each individual is different; his or her context changes so that the dose being tolerated varies even for the same individual, because one day you can reach your aim with more or less stress, encouragement, etc.
Many "exercise professionals" do not know that a 10-kilogram dumbbell does not offer constant resistance. They do not know that a cable can decrease its resistance while their weight increases. Not 30 kilos on the plate of a cable system can offer 15 kilos, or, e.g., 60 kilos, depending on the system design. No reason why a weight is 4 times more effort to start moving or stopping than another motion depending on its distance from the axis and how it is affected by the "tempo". Knowing all this is essential to avoid injuries.
We want you to see: "An exercise as a vaccine ... an inadequate dose creates a disease". Any damage to the human structure is created by an inappropriate force. The force is a "virus", our body adapts to it and improves tolerance to the "virus". Therefore, the main purpose is to apply the appropriate incentive to create adaptations that give a possibility to have better tolerance to the "virus".
Do you know what a muscle really does? Generating strength, not stretching or remaining in a state of rest, with intention to respond to external and / or internal forces that reach us to the joints, the process of generating muscular tension has a very clear function: self-generate forces to interact with others that change our homeostasis and, in this way, ensure the integrity of a human structure (human body).
An exercise should be like a medicine: If you open the leaflet, we find directives, but if you read attentively, you can read about contraindications, interactions and side effects. It is known that marketing and commercial interests accentuate the benefits, but professionals must be aware that any incentive can do negative effects for an organism depending on the context and individual.
Physical exercises are composed taking in account many sciences as follows: neurophysiology, anatomy, biochemistry, kinesiology, psychology, cell physiology, among other things, a very important science that explores any exercise individually. The latter is exercise mechanics.
We study our clients / patients to apply force at all times (free weight, cables, guided appliances, elastic bands, spring platforms, handles (for trainer / therapist), water, etc.
Force is the main incentive in any exercise; the former springs up from the so-called cardiovascular exercise, from "functional exercises" for more aesthetic purposes, from the "Pilates" exercises up to "power-lifting", from the "stretching" to the competitive sport.
Each person, who prescribes forces through physical exercise, should know their effects objectively; they should be responsible for the forces that apply to the human body.
"NUMBERS ON WEIGHT ARE NOT AN INDICATOR OF RESISTANCE."
Since we want you to know everything, as we want the best for you, regardless of the type of your force / incentive you want us to study you to apply it for your body. Now you know something more about the exercises and you will be able to ask your Personal Trainer.
Remember: "We are Heroes"!