It is one of the best resources to quantify the intensity of the exercise and thus adapt it to your possibilities. It is very important that values how much effort you feel from 0 to 10 in the last repetitions, in the involved musculature. In all exercises you should be concentrating on your perception of the effort to readjust the difficulty of the exercise.
Elastic bands are an excellent resource for training as they can be adapted to all types of people. We recommend you to make a basic kit of 3 elastic bands of different strengths. You can play with the combination of different bands and the width of the grip. Also, you can take them with you wherever you want.
We remind you that to start you have to do a good warm up. When doing these leg exercises, you should adjust it to your level. When you are flying at an altitude of 30,000 feet, the last thing you think about is exercising. But you want to reduce the risk of developing a potentially dangerous or life-threatening blood clot. You must disconnect from the overproduction on the screen to do some exercise. Deep venous thrombosis is a disease in which a deep blood clot forms in the veins of the legs and, although in most cases the development of a blood clot during the flight is rare, performing a few exercises During flight can significantly reduce that risk.
According to the Harvard Medical School Family Health Guide, deep venous thrombosis is usually caused by the clotting of blood that stagnates in the deep veins of the legs. Reduced aircraft seats and considerable lack of movement throughout the flight may be contributing factors to the development of a potentially dangerous blood clot. Sitting for a long time restricts blood flow through the legs, with an increased risk of blood stagnation and clot formation.
Every 20 or 30 minutes, it takes some time to perform these three leg exercises workout. First, circle the two ankles to the right for 30 seconds. Invert and turn your ankles to the left for another 30 seconds. Lift your knees toward your chest so that your feet rise slightly off the floor. Stretch and flex your feet for 30 seconds or a minute. Lower your knees and place the soles of your feet on the floor. For 15 or 30 seconds, move your toes rhythmically and lift them toward the ceiling. Finish this brief routine with an isometric leg exercise. Lift your heels as you press your toes against the floor. You should feel the isometric contraction of the entire leg. Hold this stretch for 15 to 30 seconds and release.
The American Council on Exercise recommends getting up regularly from the seat and walking around the cabin at least once every hour. As you stand and walk around the booth, try doing a couple of simple exercises to stretch the trunk and upper body, such as bending your waist and arm, and make wrist circles and side stretches.
The risk of developing a blood clot in flight is uncommon. The World Health Organization estimates that one in every 6,000 passengers develops a blood clot. The longer the flight, the risk increases; Flights of four hours or more represent a greater risk factor. Obese people and those with a history of blood clots are also at increased risk.
Suggestions and considerations
In addition to regular exercise, NPR.org recommends avoiding alcohol and sleeping pills during a flight. Both alcohol and sleeping pills induce your body to stay in the same position for long periods of time, increasing the risk of developing a blood clot. If you decide to sleep during a flight, take short naps and change positions frequently.
Author: Owais Abbasi
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