A Smart Girl's Guide: Sports & Fitness. Therese Kauchak Maring

Чтение книги онлайн.

СКАЧАТЬ heart a workout, too. Your heart

      is a muscle. And the stronger it is, the

      better it is at pumping blood to your

      lungs and the rest of your body. More

      oxygen and nutrients get to your

      tissues. You’re heart-healthier, and

      you have more energy.

      It helps your ZZZs.

      This one’s simple. Experts who study

      fitness say exercise can help you

      sleep better, and a well-rested you

      is a happier, healthier you.

      It helps your future.

      You haven’t met Grown-Up You yet. But if you keep playing sports,

      you’re going to like her when you do. Not only will Grown-Up You be

      fun to hang around with, she’ll also be healthy and fit. Playing sports

      now means you’re more likely to be active as an adult.

      How much

      exercise do

      I need?

      Health experts say girls your

      age should get at least an hour

      of physical activity every day.

      If you play sports, practicing

      and competing will get you to

      an hour on many days. Gym

      class counts, too. So does

      recess and walking the dog.

      As part of that activity, you

      should do something that gets

      your heart pumping for at

      least 30 minutes three times

      a week. Those 30 minutes can

      be two 15-minute or three

      10-minute bursts of activity.

      You’ll get the same health

      benefits as an all-at-once

      30-minute workout.

      What kind of exercise is best?

      Anything that’s so fun it makes

      you want to play! In fact,

      experts who study fitness rec-

      ommend that you don’t pick

      just one sport to specialize in.

      Playing multiple sports is best

      for your body.

      brain bonuses

      You play because it feels good—starting

      with the thrill of the game. But sports and

      exercise also feel good in ways that might

      not seem so obvious.

      When you have fun playing a sport,

      you feel good about yourself.

      Whether you’re scoring the goal,

      making a solid pass, or cheering

      from the sidelines, mastering a

      skill makes you proud. It can help

      you realize you’re capable of doing

      other amazing things, too.

      Does it seem weird that playing in a

      real nail-biter or doing a hard workout

      can reduce your stress? It’s science! It

      happens because exercise can reduce

      the levels of hormones in your body

      that are related to stress, such as

      adrenaline.

      Exercise stimulates the production

      of brain chemicals called endorphins.

      Endorphins are known as “mood eleva-

      tors” because they can help you feel

      happy, optimistic, and less depressed.

      It’s like pushing a button for your brain

      to take an elevator to a happier floor.

      It’s the science behind why a walk, swim,

      or bike ride can get you feeling up.

      Remember how your pumping

      heart is increasing the blood

      flow throughout your body?

      The blood is pumping to your

      brain, too, and that can make

      your brain function better. Some

      research shows that exercise acti-

      vates the hippocampus, the part

      of your brain that’s important for

      memory and learning.

      Researchers have found that girls

      who play sports often do better

      academically. And because you’re

      sleeping better and concentrating

      better, you may also, in turn, be

      getting better grades.

      Some exercise helps you relax

      because of the kind of activity

      you’re doing. Maybe you like the

      solitude of walking the dog or the

      peace of canoeing with your big

      sister on a quiet lake. Some people

СКАЧАТЬ