It’s often said: A smile speaks louder than a thousand words. What isn’t mentioned is that 43 of our approximately 640 muscle strands are involved in this small (but significant) gesture alone. But even in a broader context, the smooth interplay of muscles plays a crucial role. In the body of an average adult, muscles make up about 30 to 60 percent of body mass and are responsible for not just smiling, but also a multitude of other functions, including essential ones like breathing and the heartbeat. Regular exercise is therefore beneficial not only for the muscles we use to laugh but for almost every process in the body, and should always be integrated into a healthy lifestyle. Movement also has other measurable positive effects. Anyone who has ever cleared their mind after a long day at work by taking a short walk can attest to this.
More Vitality through Activity
The origin of the positive effects of exercise on the human body is quickly explained: The body becomes accustomed to higher demands and thus more resilient. This manifests in various ways. For example, the heart muscle grows, blood circulation improves, and the risk of heart disease and strokes decreases. The respiratory muscles are also trained, increasing what's known as VO2max. This value measures the maximum amount of oxygen the body can absorb. It’s a key indicator of cardiovascular fitness—meaning the resilience of the heart and blood vessels—and is often used to predict life expectancy. Incidentally, regular HIIT (high-intensity interval training) is particularly effective in increasing one’s VO2max. A positive side effect: The pounds drop off. This is especially noticeable when combined with a low-calorie diet (more on this in our nutrition article). Exercise is crucial for creating a calorie deficit—burning more energy than is consumed through meals. For a focus on fat burning, Zone 2 training is ideal. Such training operates at an intensity level of about 60 to 70 percent of maximum heart rate. There are various formulas to calculate your own maximum heart rate. The simplest: 220 minus your age. Slow and longer sessions of Zone 2 training are ideal for fat burning. By the way, regular exercise not only lowers weight but also reduces stress levels while boosting your mood. A total of 150 minutes of moderate endurance activity per week is recommended. If this is combined with at least two days of strength training per week, positive effects are guaranteed: This also helps to maintain muscle mass, improve bone health, and enhance metabolism. Important: To avoid overtraining, sufficient rest and recovery periods should be included in the training plan. Especially for beginners, setting realistic goals is crucial to prevent losing motivation too quickly.
Fit for Your Individual Goals: Our Programs
As part of the holistic “Hotel & Stay Well” approach at THE FLAG Costa del Sol, we offer fitness classes, running programs, and other training opportunities such as personal training. Group classes like Pilates, stretching, or aqua fit are also ideal for doing something good for both body and mind through movement. With the personal fitness program “Stay Strong,” we offer tailored support to improve strength, endurance, and flexibility—always taking into account individual physical conditions and fitness levels. With a personalized training plan and a healthy menu, we can assist in taking the first step towards a fitter lifestyle. Learn more about wellbeing and longevity at THE FLAG Costa del Sol here.
Further details on movement and our program offerings can also be found on the respective program pages.Formularbeginn