Can you answer 4 questions about physical activity? – GOOD SHAPE

1 – Warming up is unnecessary and does not need to be done every day

( ) Yes. Warming up or not warming up makes no difference to the workout.

( ) Yes. Warming up is only necessary before intense sports practices, such as a marathon, for example.

( ) It depends. Warming up is only necessary on days when I’m feeling less than willing, to “wake up” my body for exercise.

( ) No. Skipping the warm-up considerably increases the risk of muscle and orthopedic injuries.

ANSWER: NO. Warming up is essential to gradually prepare your muscles and joints for the efforts required during sports practice. Ignoring it increases the risk of muscle and orthopedic injuries, as your body has to go from zero to a very intense pace all of a sudden. “During the warm-up, you are ‘waking up’ your neuromotor system, working on your coordination skills and lubricating your cartilage”, teaches Alexandre Sabbag, physiotherapist and professor at Universidade Presbiteriana Mackenzie.

2 – The minimum frequency of physical exercises recommended by the WHO is

( ) 30 minutes a day

( ) 150 minutes per week

( ) 300 minutes per week

( ) 100 minutes a day

ANSWER: 150 MINUTES A WEEK. This is the minimum amount of moderate to vigorous aerobic activity recommended by the WHO for adults. The frequency can be higher, of course, but anyone who does less than that is considered sedentary by the organization. And it is better if this time is distributed in small sessions throughout the week, so as not to overload the heart.

3 – Before I start training, I need to have a medical check-up

( ) For sure. Among other factors, you may have heart diseases, which are silent and can cause sudden death.

( ) It depends. Checkup is only necessary for high-performance athletes or before very intense physical practices.

( ) It depends. The doctor only needs to be consulted if the person has any illness that limits their income.

( ) No. Just a self-assessment, which can be done at home.

ANSWER: DEFINITELY. One of the most important points is the cardiological evaluation, since many of the diseases that affect the heart are silent and cause sudden death even in high-performance athletes. In addition, possible hypertension, cholesterol and blood glucose levels should also be evaluated. The exams are valid for everyone, even for those who think they are healthy. “Often, asymptomatic patients discover heart diseases in routine exams”, says cardiologist Juliano Burckhardt, member of the Brazilian Society of Cardiology (SBC).

4 – Practicing physical exercises can help you sleep better

( ) No. Exercise-induced pain can make your sleep quality worse.

( ) No. The two things have nothing to do with each other.

( ) It depends. To feel the results, you need to practice 50 to 60 minutes a day.

( ) Yes. Just 20 minutes of activity is enough for a good night’s sleep.

ANSWER: YES. Including a workout in your routine is the best thing you can do for your sleep. Research proves that 20 to 30 minutes of aerobic exercise every day results in a restful night.