Sciene Sport Archive

What are the benefits swimming brings to health?

Swimming provides a number of benefits to the practitioner improve cardiovascular fitness, balance, thinking, motor skills and muscles.



Swimming is a physical activity that works for all muscle groups, relieve the daily stresses and assists in recovery from injury. Performing regularly favors the cardiovascular system because it increases circulation since muscles require a greater flow of oxygen to the exercise, and also strengthens the heart and contributes to the smooth functioning of the lungs.

With the practice of swimming, lung releases oxygen to the blood, heart and improves the state of the cells. In this way, the signs of aging take longer to appear. Successive strokes may help circulatory and cardio-respiratory fitness, development of muscles, provides more flexibility, endurance, balance and improves motor coordination.

The primary benefits of swimming for health are greater stamina, improvement in thinking ability, increased circulatory and respiratory capacity, development of muscle mass and stretching the muscles, expansion of joint movements and reducing the symptoms of brain diseases.


In addition to all the aforementioned physical benefits, the active memory swimming as it relaxes the mind, ensuring a proper oxygenation to the brain. The risk of injury to swimmers is very low, because the water tends to cushion shocks, thus becomes the practice provides for recovery from injuries.
Experts warn that decide to swim, it is essential to select the location, or swimming club and check the care, support and security conditions. As well as to understand exactly how the pool site, that is, to distinguish between a recreational pool and a workout for learning as well as the size and depth of the pool should be taken into account.

Get to know the professional who will accompany the lesson, make sure there is someone else to take care of the swimmers, especially in cases of enormous classes or with children. Being too critical, check how many classes there are, what level and the average age of each and clarify what is indicated for you.


Learn more about the benefits of badminton

Badminton practice can burn fat and make good for the heart

You’ve probably heard of badminton at the Olympics, does not it? What should you still not know is that this sport can bring many benefits to your health.

As a popular sport in Southeast Asia, Badminton is an easy sport to learn. Yes, most players quickly acquires the ability to hit the shuttlecock over the net and challenge a friend. In addition, the rackets are lightweight, which means it is the ideal sport for young children. These elements make the game accessible, regardless of age or skill of the player.

benefits of badminton

Badminton is a “whole body” sport

If you play badminton, you are exercising the whole body, a consequence of the large range of motion in this game. Therefore, the benefits begin with the muscles and extend to the internal organs – the heart and lungs.

Health benefits of badminton

Improving physical fitness. Between running and hit the shuttlecock, play badminton helps burn body fat. An hour game burns about 450 calories, but you will not feel all this physical activity, since the game is so much fun.

Helps developing skills. The sport improves speed, reflection, intelligence and productivity. It’s a fast game, so players need to be alert all the time. In addition, we need to develop strategies to win the game.

Increases muscle tone. It’s a great exercise for the legs and abdomen muscles. And, of course, the arm and the muscle of the back, especially on the side that you keep your paddle.

Provides psychological benefits. Besides badminton promote their physical fitness, it also helps to reduce stress and anxiety. Exercise increases endorphins, which contains the brain wellness neurotransmitters, and may also improve mood and sleep.


Prevents osteoporosis. Osteoporosis is one of the most common problems in the elderly and postmenopausal women. This disease can be prevented by practicing the sport regularly: this activity helps activate cells that form bones. The game also helps to absorb calcium in the bone matrix, which is important to prevent osteoporosis, regardless of age and sex of the individual.

It’s good for the heart. The main health benefit to practice this type of exercise regularly is to reduce bad cholesterol and increase good cholesterol. As the bad cholesterol decreases the size of blood vessels, promoting heart attacks and strokes, the reduction in their levels translates into multiple health benefits as a whole.

badminton health heart

It is good for overall health. As with all forms of exercise, badminton can reduce or eliminate the risk of many health problems such as high blood pressure, diabetes and obesity. It can also reduce the risk of coronary heart disease by lowering your triglyceride levels.

Did you like the article? What is your opinion about the benefit of badminton? Will share their experiences and answer your questions.

15 top outdoor sports for your health

Outdoor sports are circumstances when it is fine, and summer. When the weather is beautiful on the outside, who wants to go to the gym instead of going to practice outdoor sports? So gather your family and invite your friends to spend quality time outdoors, and burn calories. features 15 best sports to do outside. These outdoor sports will make your summer more enjoyable, and help you lose weight, stay motivated and keep the line:

1) Tennis


Make a game of tennis with friends in summer and sweat under the sun while having fun.
Calories burned per hour: 544 (number based on a tennis weighing 70 kilos).
Additional benefits: get slim and sexy arms, shoulders and the back muscles professional player. Also, read our eight tips to make physical activity wilderness during the winter season.

2) Beach volleyball


Smashes your calories. Play beach volleyball with your family.
Calories burned per hour: 544 (estimate for a volleyball player weighing 70 kilos).
Additional benefits: beach volley, smash each service and helps tone your arms, abs, legs and chest. To better sport activities in hot weather during the summer months here.

3) Football


Call your friends and type in the ball together.
Calories burned per hour: 493 (estimated on a footballer who weighs 70 kilos).
Additional benefits: the course you will work your legs, and your chest and your abs.

4) Badminton


Like tennis, but you do not need much equipment.
Calories burned per hour: 493 (number based on an athlete weighing 70 kilos).
Additional benefits: you get nice arms, shoulders and back strengthening.

5) Swimming

Woman swimming in a pool

Swim laps while children splash and relatives. This aquatic activity you stay well hydrated in summer scorching heat, and this outdoor either in a lake, the sea or in a pool put in your large garden.
Calories burned per hour: 476 (number based on a swimmer weighing 70 kgs).
Additional benefits: you will not find better as a sport to work your entire body. Swimming strengthens your chest, your back and your arms, abs, legs and shoulders.

6) Cycling

Take a bike ride on the forest trails or countryside break.
Calories burned per hour: 476 (number based on a cyclist weighing 70 kg).
Additional benefits: going to attack each coast that this will strengthen and tone to give your legs, hips and buttocks.

7) Running

Go for a run in the woods when you have free time, alone or with friends runners.
Calories burned per hour: 442 (number based on a rider weighing 70 kg).
Additional benefits: you build you powerful and beautiful legs and admire the beauty of nature.

8) Softball

To satisfy your cravings for exotic sports, look for bats, gloves, balls and your friends for a game of softball, perfect in summer.
Calories burned per hour: 340 (number based on a softballer that weighs 70 kilos).
Additional benefits: you do not need to execute correctly the movements to work chest, arms, legs, abs, shoulders and back.

9) Rowing boat and kayak


Ramez during a canoe trip, if possible in magnificent landscapes (as in the Gorges du Tarn).
Calories burned per hour: 340 (number based on an avironiste weighing 70 kilos).
Additional benefits: when you row, water resistance will help eliminate fat in your arms and strengthen your back.

10) Golf

Put your favorite polo and bring your own golf clubs.
Calories burned per hour: 306 (number based on a golfer weighing 70 kilos).
Additional benefits: every swing works your arms, abs, shoulders and back.

11) Gardening

Do not let weeds grow, and do not be afraid to get dirty.
Calories burned per hour: 306 (number based on a person weighing 70 kilos).
Additional benefits: the movements to turn on you and make you bend your supporting muscles work all angles.

12) Riding

Enjoy the beautiful weather during walks outside with your horse. Moreover, and this is quite rare for stress, men and women can practice even.
Calories burned per hour: 272 (number based on a person weighing 70 kilos).
Additional benefits: stay hooked to the saddle does work well within your thighs and buttocks.

13) Shopping

Take a ride into town, walk course.
Calories burned per hour: 238 (size based on a shopper weighing 70 kilos).
Additional benefits: it will not be like the year, but a walk in the mall or in the vicinity tones your calves and gluteal muscles major (this means nothing to you are the most powerful muscles? human body, and they give relief to your buttocks).

14) Frisbee

Have fun run then recovering these discs in a park. It is an outdoor sport par excellence that will increase your physical ability.
Calories burned per hour: 204 (amount based on a player weighing 70 kilos).
Additional benefits: playing frisbee will work chest, arms, shoulders, abs and legs.

15) Sailing Boat

Learn how to sail. In good weather at sea, the fresh sensations delight you and burn fat at the same time, is not that the dream?
Calories burned per hour: 204 (number based on a practitioner whose weight is 70 kilos).
Additional benefits: your legs, arms, shoulders, and abs will thank you.
What other outdoor sports do you offer? What do you think of the 15 best sports to do outside? Read the comments below or share your opinion on this page. If you liked this article, thank you recommend it on Facebook, of the tweeter, to give it a vote +1 on Google Plus.

Skates: exercise and fun

Before starting my “New Life”, I decided to buy something that was part of my childhood and adolescence, and I just loved, I bought a pair of skates, along with it all that safety kit, because I did not have one balance and agility a few years ago.

The purchase was made in order to help me lose weight because I knew and skates even being used for fun in my childhood, I never ceased to be a sport, and sport is sport thin, and that’s what I wanted!


People say that when you learn to ride a bike you never forget, but this theory can not be used with the skates. I took many falls, hurt my wrist, scraped me, but I never gave up, besides that word “quit” is not part of my dictionary. After many falls, I kept standing and balancing on top of the toy (with support of best longboard wheels and best longboard trucks.)

The feeling of roller skating for those who like to get is the same meet a test of mini-marathon, and it looks fresh, rollerblading and running turned my two passions after I joined the project.

Did you know the skates can bring many benefits to our health and help us have that little body that both want?

Roller skating is an excellent exercise to strengthen the muscles of the thighs and gluteal because they are the most used in time to get the balance, the abdomen also works when we move in to pick up momentum or speed.


– When we walk skates improve our posture, our physical conditioning, as in the race, only without impact (unless you’re an expert in the sport and practice some jumps)

– Increased muscle strength,

– Assists in the development of motor coordination and also improves the respiratory conditioning.

– Strengthening of bones, muscles, and ligaments

– It burns a lot of calories. This caloric burn is relative, depending on the metabolism of each body weight, time and intensity of the activity, but you can get to burn up to 800 calories for one hour of skating

Remember that you will not be able to lose weight just walking skates, it is an exercise that to have results need to be aligned with a diet or proper nutritional education. Drink plenty of water while practicing the sport, never forget to moisturize your body.

This picture is a “before and after” when I started rollerblading and how I am today (it was not only the skates that helped me lose weight, remember that I train, I run, and I eat properly).

One of the biggest benefits of roller skating is fun and the sense of freedom that this sport gives us. Skating is an outdoor therapy, sense of well-being and youth.

Discover the benefits of training outdoors

Many people stop exercising because they become tired of the routine training in the academies. Others do not venture to start an exercise program because they do not support the idea of exercising in a closed environment.

Take focus on cardiorespiratory exercises for an outdoor environment can be the solution for you renew your motivation and challenge yourself to achieve better fitness. There are endless possibilities of cardiovascular training if you want to change a little to your routine. Once you take your training for the outdoor environment, this means that each session is a new adventure, a chance to observe nature and an opportunity to rejuvenate the spirit.

Outdoor Training


The outdoor training leads you to have a contact with nature and is perfect to challenge your body and your mind to discover a sense of well-being. Exercising outdoors will provide a break in the music loud noises, artificial lights and flashes of television that we usually see in gyms.

Here is a list of cardiorespiratory exercises to be performed for a change in your routine and make sure that you enjoy a pleasant climate. But make a warm and limber up before beginning any physical activity. And remember to slow down and stretch when to finish the exercise.

Walking and running


The easiest exercise to be done is simple: the walk. You can work on bike paths, sidewalks and boardwalks from the beaches and lagoons. In some beaches, on weekends, the lanes where on weekdays passing cars, motorcycles and buses become in a free way to pedestrians. This is an excellent option for you to walk alone, take the dog for a walk or take the kids. The important thing is to change the routine of the treadmill at the gym to walk outdoors.

Another obvious way to enjoy a pleasant climate is running outdoors. Not everyone can run long distances, but try to incorporate a faster pace in their walks. Running regular helps you lose weight, fight the symptoms of aging and, in fact, burns more calories per minute than other types of exercise.

Racing tracks and hiking


During the spring and summer, the landscape is much more beautiful, and the weather is as pleasant as possible. You should run and walk outdoors, enjoying the wonders of nature.

Interval training: A variation to your routine race is a workout with intervals. Interval training will add more courage and dynamism to your training. During a regular running routine, increases the rate during 30 seconds, 1 minute or even longer. Then take a break and slow down to recover. It is recommended to walk or jog at a slow pace to recover. The rest interval depends on your physical ability. If you’re new, walk or jog at a slow pace during the recovery period. If you are savvy, make a jogging catch your breath.

Training on slopes: The training slopes will increase muscle strength and endurance. But be careful at the start because the slope will require you to use muscles that are not used frequently. However, the more you train on hills difficulties decrease progressively. There are several benefits of training on slopes, such as work and give strength to the calves, buttocks, waist and Achilles tendons. Besides, the race uphill works much the upper muscles than running on flat surfaces.

Circuit training


Mount a circuit with some basic equipment training in the garden of their home, or where to find space. The circuit training achieves the aerobic and anaerobic benefits in the same exercise session. Because of the constant variation of exercises; this type of training is quite interesting. Do an exercise for 30 seconds or 1 minute and then move on.

See an example of a basic circuit:

  • Bending arms
  • Squat unilateral
  • Abdominal
  • Squat
  • Parallel in the chair
  • Jump rope
  • Give sprints (run) on the stairs
  • The circuit training will leave you constantly stimulated and will not let you get bored.

Riding Bike:

riding bike

Whatever the bike ride preferably on trails or roads, the fact is that it is an excellent way to improve your cardiovascular fitness and toning the lower muscles. Cycling can improve health and increase the levels of energy.

A beautiful weather is always good to do an activity. Most cyclists group meets more in the spring or summer. Gather friends to enjoy the pleasant weather of the season together, taking a walk and even exercise.

You may consider going to work by bicycle if the weather is good. You will save the fare or gasoline and parking, and will still burn calories.


Woman swimming in a pool

Swimming is a fantastic way to improve cardiovascular fitness, as well as total body work out. It’s great for the heart and helps the flow of oxygen to the muscles. There are several styles to be practiced (back crawl, breaststroke, and butterfly), and you can use or not swimming equipment, for example, the board.

Swimming is not only good for cardiovascular health but is good for the body because it works abdomen, shoulders, back and tones the whole body. Find out where you can make swimming lessons near where you live, work or study. If you want to increase your cardiovascular workout while swimming, get out of the pool and do some sit-ups, push-ups and squats every 3 or 4 full turns.

Jump rope:


Jumping rope is an excellent exercise for cardiovascular health, muscle stiffness, and coordination. Jumping rope is a very cheap exercise and does not require much space. You can vary the speed and pace of your training. Rest when necessary. You can burn three times more calories in 10 minutes jumping rope than in the same time walking on the treadmill.

Rollerblade skates “in-line”:


Studies show that roller skating is an excellent cardiovascular exercise, and use muscular endurance as well as cycling, but not as good as the race.

The roller-blades are similar to conventional skates, but have only one line lined casters, so they are called “in-line”. These skates are usually not expensive. In some places gives to rent them by the hour or by the day.

It is important to use all protective equipment such as helmet, knee pad, protection to the wrists and light equipment to be seen at night. Look skating in safe places, such as trails, bike paths and sidewalks. This will reduce the chances of you getting hurt.

Water sports:


If you live near lakes, ponds, rivers or dams, take the time to practice water skiing and the jet ski. These sports promote a working muscle intense. Also, try wakeboarding, a fun variation of water skiing. Kayaking and canoeing are also excellent exercises. While paddling you work the muscles of the arms, shoulders, joints and also works your abdomen (with the development of technology, now kayak has become more and more popular. With more than $100, a beginner can buy a really good inflatable kayak such as  sea eagle 330 inflatable kayak that easy to paddle, assemble and transportable).

These are just a few practical ideas cardiovascular exercises. With them, you will develop new muscle, and tone your existing muscle. Remember that if you accustom your body to the same training the results will not show up.

Don’t forget to warm up before and slow down at the end of the training. Once finished, take a stretch. Use sunscreen and drink plenty of water.
Enjoy as you may have read all the magazines of your gym, the next time you think about going running or walking on the treadmill, do differently. Enjoy the weather of the spring/summer and leave a little bit. Do your outdoor exercise and have fun.

You will feel how fun and enjoyable break the routine of the gym and watch your body turn with all the benefits and satisfaction of outdoor exercise.