Health and fitness tips easily
Posted on March 25, 2014 by john in Fitness tips
The average number of cardiovascular disease -related deaths are on the rise and it is time for everyone to learn and gain from health and fitness tips, which is widely available through various media. Many websites, magazines and TV sites are coming up with programs that offer health tips and fitness for free. Let’s see some of the health tips and fitness and see if we can benefit from them.
For a healthy heart, diet and exercise are extremely important. If you are at a risk of heart-related, then diseases, make a note of the following and follow them to see how easy it is to get rid of heart related diseases. Try to keep the fat calories in your daily diet, less than ten percent. Reduce your intake of foods rich in highly saturated fats like cheese. Include a lot of fiber-rich foods in your diet such as fruits like oranges, apples, whole grains, vegetables and beans, etc. Reduce the use of salt and sugar. Apart from these dietary restrictions, you should take care of the physical well.
Lets focus on the boards of health and fitness in relation to physical fitness. Always remember to start your workout with a warm up of about 10 to 15 minutes. According to experts, biking, walking or jogging are some smart choices for a healthy heart. If you do exercise every day, and after a 30 minute workout per day is the minimum limit.
Health and fitness advice to heart doctors focuses on increasing muscle strength of heart, improves circulation and increased oxygen levels in the body. All this can be achieved by focusing on physical training on a regular basis.
Some of the tips given health and fitness experts even suggest to instill healthy habits in the family, not only teaches children to learn about the healthy aspects of childhood, but also to differentiate healthy foods from which are bad for health. Encourage your children to practice physically demanding sports and join them for the weekend for a game or two and you will be surprised to discover that not only the overall health of the family improves, but even strengthen family ties above.
The secret to a healthy heart is a good diet, exercise and sleep. Do not deprive your body of enough sleep. Try to relax with meditation or any other method and keep your stress levels under control.
Note that if you do not eat healthy, there is no point in spending hours in the gym. Therefore, use the various resources available at all and increase your knowledge about healthy and nutritious diet. The best way is to learn from the experts, following advice from health and fitness given by them.
Leading a healthy life is not complicated, all you need is awareness and once you know what’s good for your body, you are on the right track.
The best exercises to lose weight
Posted on March 23, 2014 by john in Fitness tips
When looking for options for how to lose weight naturally and quickly, there are always some other best exercises to achieve the goal, you count below.
Exercising with a kettlebell is one of the most effective exercises for whole body exercise, this exercise can burn fat the fastest way possible with exercising between 30 and 45 minutes will be enough to exhaust you, de-stress and also grease.
With 20 minutes of exercises with the kettlebell you can burn about 400 calories, this is achieved by combining a high-intensity workout, you can start slowly and making sure to perform the exercises correctly and then go up the speed.
Walking always be ideal for several reasons the first is that you can burn a lot of calories, anyone can do to those who are not used to exercising frequently and can easily do when you choose to walk instead of going on your car.
All you need for walking is a pair of suitable shoes, walk 1 kilometer to be burning between 75 and 100 calories if you add speed or climb a mountain be burning more calories.
Driving anywhere bike for an hour can help you lose between 372 and 1100 calories if outdoors for different landscapes will handle much better and effective. If you consider that you ride a bike on the street is dangerous or not you dare, you can do in the gym in a spinning class.
If you swim continuously for an hour you can burn 400 to 700 calories, you can do trying the butterfly style or free form. This can be a relaxing, different and equally exercise will be achieving the goal is to lose weight.
Swimming is recommended for pregnant women, and also to the seniors who suffer from arthritis, but equally they can practice the people of all ages because it is equally beneficial for health.
With this exercise about 600 calories are burned during an hour of racing as you do can listen to your favorite music or book you find interesting, do it before you should consult a specialist, at least once, and can then follow.
A good game of tennis that lasts about an hour can make you lose about 900 calories and most importantly you can do with a partner who may also need to lose a few kilos or just spend a different day. After playing should not eat a high -calorie diet, you can eat salad and then some shopping.
It is common to find elliptical in all gyms and because you can work the whole body and varying intensities of the same. If you exercise for an hour you could burn about 600 calories many people think that exercising on the elliptical is like running in the sand.
This is one of the best when it comes to losing weight, you just need to do it 3 times a week for about 20 minutes. It is important to know that the high intensity training interval, should be performed only those who are accustomed to exercise. After two weeks of this type of training your aerobic strength should be increased.
It is also a high-intensity training, which should be practiced by those who are already accustomed to vigorous exercise. Among the routines weight lifting and resistance exercises are included. In practice you’ll be burning calories while toning your muscles.
To lose fat and do not continue looking for as slimming different techniques, we recommend that you alternate the exercises at your fingertips to do, such as walking, swimming, playing tennis and driving bike, As you lose weight you can start practicing exercises that require more intense as crossfit. The most important thing is that you start doing something active from now, your health.
End belly intelligently
Posted on March 23, 2014 by john in Fitness tips, Weight loss and diet plans
Make no mistake, one of the main reasons that we exercise is to get the desired figure, especially eliminate fat in certain body parts. One of the areas that gives us problems is usually the belly, and is that achieving a flat stomach is the goal of most of us. For this there are many techniques, but most people do not know how to apply them. On this occasion we give you some tips Vitónica to end belly doing things properly.
Spartan diets, long sessions of crunches, hours of race… are some of the many techniques that have the time to work to get a flat stomach. Many times and in most cases, do not head without knowing what we will get with each of these forms of training we entail a delay in meeting objectives. It is therefore important to know the best way to combine all the different ways to lose fat we know to be effective and really we achieve belly crave.
The three keys to a flat belly and tagged abs is to have a healthy balanced diet, aerobic sport and strengthen the abdominal muscles to be firm and toned, each place is positioned correctly. All these principles have very clear, but when the truth often do not know how to balance one another. Anyway, we all have abs and as such, we can all look to get a flat stomach, so we must just get down to work.
Get lower belly fat
First before anything we have to do is to lower the fat that is accumulated around our belly and that after all is the culprit that unobserved both abdominal and just see the slight bulge in this part. The most common way to end our excess fat is through diet. Follow a reduced calorie diet is essential when losing weight. Moving onto foods low in fat and calories such as vegetables, lean meat or fish is necessary if we want to lose the belly that nags us.
Aerobic exercise should be accompanied by other diet. We need to know the best way to train our body through aerobic activity. Ideally we recommend is to alternate aerobic training in which the intensity is medium and allow us to more uptime with other sessions that the way to train is intervallic, ie interleaved high intensity average at short time. This will allow us to keep the metabolism active longer, with all that implies as far as burning calories is concerned.
Toning abs via
Finally, and as less important point which will be the usual abdominal exercises. The purpose of these is to tone the muscles and the overlying skin and then to lose fat needs to regain firmness and smoothness. For this reason abdominal exercise is necessary, but make no use thinking that endless sessions with them are losing all the fat if you do not accompany the steps above. So to work your abs twice a week will be more than enough to get a well-toned muscles.
With this in mind and knowing what the priorities we want to give advice to enhance more the results we are getting. When in the gym is better than aerobic exercise we leave to go, and anaerobic exercise it requires is instant energy, we consume glucose. To consume all the glucose before aerobic exercise achieve obtain energy from the fat reserves of the body, hence it is best to practice this activity at the end of the workout routine.
Development of an exercise program for women
Posted on March 10, 2014 by john in Fitness tips
If you want to start an exercise program and do not know how, this article is for you.
Exercise Prescription
Exercise prescription should obey different factors that only a good coach can handle correctly all training program must be individualized and tailored to the needs of each person. Many times through my email asking me if the training is the same for men and women, and whether there are significant differences in strength, flexibility, and resistance exercise at the time of planning could result in a different workout routine. So before we start further clarify some doubts.
Do differences influence ?
Always thought that a man has more strength than a woman and that when a woman should train to train with very light loads to keep aesthetics. But one thing is what is supposed reality another.
Are women weaker than men?
Strength is the ability of a muscle to overcome resistance and generate movement, the main differences between men and women is that a man has a greater amount of muscle a woman, this production related to hormonal levels. The difference may be noticeable in the physical aspect but if we dig a little you will see that not everything is as it seems, the muscle fiber is essentially the same for both sexes, even most people produce 1-2 pounds of force per centimeter cubic in cross section, so both kilo when a man like a woman kilo are evaluated by similar levels of force.
Is weight training is good for women ?
In some women there is still some fear or indifference to weight training, however this does not have to be, within the benefits gained by attending the gym regularly are the improve body aesthetics, increased density bone thus preventing osteoporosis, strengthens tendons, ligaments and improves muscle contractile ability, increasing vitality and strength.
Do women should not train heavy ?
The key to increasing muscle volume of any person is the progressive increase in resistance, so that everyone should train with the amount of weight you need in each exercise. When a muscle adapts to a resistance loses some of the stimulus necessary to achieve continuous progress, it is best to graduate and go each resistance increased progressively according to individual capacity, without exceeding.
When a woman trains the amount of weight used each year varies in relation to the muscle and exercise, so you must keep track in relation to the objectives, reps and loads to get a good workout.
With muscle development women lose aesthetic?
This is totally false, when a woman weight training improves your figure and tones your muscles. The feminine aesthetic is not fought with weights, quite the opposite regular exercise improves metabolism and prevent obesity. The development of male characteristics in women is not related to any kind of training, but the misuse of anabolic androgenic steroids.
Start your training
No reason not to go to the gym, starts with a routine that fits your goals, then I describe as:
initial Assessment
Before starting any training program must establish appropriate benchmarks to determine the health and fitness of the person.
Begins with identifying potential risk factors to health as having a family or personal history of diseases that may pose a more strict control of the sport and then assess body composition and fitness.
How to develop a training program?
First, there are no secret formulas or magic routines to achieve results, it is best to train according to the individual capacity of each. Particularly recommend not mimic exercise routines of others, especially very new routines of any athlete or artist that is very common among friends to be passed as an accordion, thinking to imitate get a physical like that of the person who recommended. The training is individual.
Essential to start heating
Heating serves to allow gradual adaptation to exercise metabolism, prevents excessive accumulation of lactic acid and therefore delays the depletion plus prevent injuries.
Start with some cardiovascular activity such as 10 minutes stationary bike, treadmill or stair climber at a low or medium speed and then continued with joint movements.
fitness
Before running you need to learn to walk, if you’ve never trained and want to go to the gym the ideal is to start small, start with a phase of general conditioning, this phase lasts 4-6 weeks and includes low-level activities to start a gradual adaptation to training ( see routine # 1).
Training routines
Weight training can focus on developing strength, power and hypertrophy ( muscle growth), to start an exercise routine includes a muscle group by integrating most basic multi-joint exercises and these are where to carry out such studies engages more than one joint, example of these exercises are the squat, bench press and barbell row, among others.
Routine # 1 ( Starts with fitness )
Exercise program for 3 times a week and gradually increase up to 5 times per week as fitness improves.
heating
Training with weights and resistance machines
free squat
press
Bench press for chest machine
Pull the front pulley back in high
Dumbbell Shoulder Press
Pulldowns for triceps
Barbell Curl
Abs on wood
3 sets of 12-15 reps per exercise
10 -15 minutes with slight resistance stationary bike
Routine # 2 ( lose fat and tone, not suitable for beginners)
Exercise program for 4 times a week
At the end of 30 minutes stationary bike or running moderate trot
Training with weights and resistance machines
Monday and Thursday
free squat
press
rudeness
Leg curl lying
Deadweight for hamstring
seamstress
Standing calf raise
4 sets of 10-12 reps per exercise
Tuesday and Friday
Pull the front pulley to open high back
Remo low pulley back
Bench press for chest inclined
Dumbbell Shoulder Press
Cup triceps 2 hands
Triceps rope extension
Dumbbell Curl
Abs on wood
4 sets of 10-12 reps per exercise.
Do not forget the cardio
A good routine should always include a cardiovascular workout, if your gym does not have adequate facilities to do a full workout I suggest you search for another option is no point why pay full monthly average to train.
Promotes cardiovascular benefits as:
Lower body fat.
Increases fat mobilization and utilization.
Increases aerobic capacity.
Decreases resting heart rate.
Increases lung capacity.
Helps maintain a normal blood pressure range.
Reduce the causes of mortality.
Train cardio has many benefits, but if you really interested you in the most leverage I suggest you keep track of your level of effort.
Heart rate cardio key
Run, run stronger, running very strong, you can measure the intensity of your workout based on the perception of effort, but if you like train strictly ideally measure your efforts according to scientific standards.
The heart rate is a good way to measure your effort, you can do it directly by placing your fingers at the height of the right carotid artery next to the larynx for a minute or simplify your life and buy a heart rate monitor.
How it works?
Two people run at the same speed similar daily distances, both practice a healthy lifestyle and good nutrition lead. The first significantly improving your fitness and body composition while the other girl does not notice any change, if both do the same
What could be the difference?
Measure your heart rate lets you know your level of training to make sure you do things right according to your goals.
Maximum heart rate
Is easily calculated only calculates 220 - your age, the result is the maximum heart rate that can occur during training without risking your health.
To lose body fat is recommended to work at 60-75% of your MHR.
Karvonen formula
It is the most accurate for the FC to train according to your goals formula.
The formula is : 220- Age - FCR FCR + x % Intensity
FCR = Resting Heart Rate
Training is a science that requires preparation by any coach, you see the development of a training program goes far beyond the simple intuition, it is best to have good control of your training and closer to professionals from health or trainers certified by prestigious institutions.
Fitness tips for Women Beginners
Posted on March 10, 2014 by john in Fitness tips
Often looked at the mirror and thought ” should lose some fat in this area” or ” if I had these holsters would be much better ” or ” sorry I’m so flabby “… This is a solution without going through surgery. Although little yes we will put it, but that little effort is worthwhile, because the physical result will make us feel better about ourselves, we will provide security and psychic benefit is going to influence our daily lives, because we will enjoy a time for us, where we will forget about the concerns that always haunt the head, while we are in the gym exercising that occupy our minds and give us momentary disconnection mental energy to continue working daily.
From my point of view, for the physical improvement, without a doubt the best sport is fitness, allowing you to work the body in a localized manner, and we give priority to those points that interest us, usually in women usually by accumulation of fat and flab, hips, buttocks, chest, abdominal and triceps ( the back of the arm).
Let’s cut the old clichés that have become myths, and not be swayed by these typical beliefs that are just falsehoods, as believing that the fitness to practice 2-3 times a week we will create a muscle builder, or when leaving the muscle turns into fat or muscle lose femininity in women.
Common Myths Fitness Training
1. To develop the body to bodybuilder levels, we would need many years of intense training with heavy weights and very high in carbohydrates, protein and very low fat diet rather than strict.
2. When allowed, just loses some muscle tone, since muscle is no longer active and hardness decreases slightly, but the muscle never becomes fat, this process does not exist, is a popular invention without basis. It could be the case gain fat, but this would directly linked to food. For stop practicing sport, carbohydrate intake should be reduced as much as there is no energy cost, if we maintain the same caloric intake, not being used, the body as fat reserves as a store of energy.
3. Assuming that ” no discussions about likes ” in my humble opinion, I do not think a certain toning subtract femininity, quite the contrary, because both acute curves grace the body of a woman who among us not want to have a hard, high, rounded buttock about shapely legs to stand firm when walking, a waist chiseled abs drawn, toned arms…. ? And what man does not like a woman?. Now, once broken these myths, as outdated and obsolete, let’s get down to work to build that athletic female body, while improving our physical, will raise our self esteem and free us from these limitations that we ourselves had we tax, we no longer find excuses to not go to the beach with other people, now instead of hiding your body, you’ll want to look.
Basic Tips on training, nutrition and supplementation
beginner Level
Training ( in gym)
Entire body in each session, circuit type,
muscular.Esta a group exercise two days per week routine and add a day dedicated to the buttocks, legs and hips specifically, add aerobic exercise if necessary.
Feeding
Equililibrar food. Make five meals a day. Abolish junk food. Increase consumption of vegetables, raw vegetables, fruits and lean protein sources.
Advanced Level
training:
Train daily muscle, making each muscle once a week. Abdominal and buttock twice week. Train 4-5 days per week.
Feeding
- To increase weight and muscle : Increased intake of carbohydrates.
- To reduce fat without losing muscle : Decreased carbohydrate intake and increasing protein intake fat free.
Extracted from the original text of Silvia Capitan, Fitness World Champion and personal trainer.
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How to Lose Your Belly Fat Quickly and Naturally
Posted on March 9, 2014 by john in Fitness tips, Weight loss and diet plans
One of the biggest questions I get is ” how do I lose my belly fat ? I’ve tried several things but nothing worked. ” When I ask what I hear you tried 100 sit- ups daily, drastically cutting calories, excess cardio, fat burners, etc..
If you can not lose your belly fat, you’re using the wrong approach. You do not need endless sit- ups, supplements, starving yourself or worse surgery. Here are the 10 best ways to lose your belly fat - Quickly and naturally.
1. Stop Doing Crunches. Crunches will Strengthen your stomach muscles, but will not burn the belly fat That covers your abs. Spot reduction is a myth. You’re wasting time & effort doing 200 crunches daily.
Also crunches can cause lower back pain, slouching shoulders & forward head posture. The Reverse Crunch does cause These problems, but again: spot reduction is a myth. To lose your belly fat, you need more. Keep reading.
Two. Get Stronger. Strength training builds muscle mass, Helps Prevents muscle loss and fat loss. The Squat & Deadlift work best to build strength.
Your lower back keeps you upright from the back. Your abs from the front. Both will work hard muscles During heavy Squats & Deadlifts at keeping you from collapsing under the weight.
Squats & Deadlifts allow you to stress your body with heavy weights, working all your muscles from head to toe. Quickly this helps getting stronger and building muscle fast, including ab muscles.
Spot reduction does still exist, so Squats & Deadlifts will not burn your belly fat directly. However Strengthen your abs and they’ll lower your waist size. If you never did Both exercises, check StrongLifts 5 × 5. Only Takes 3x45mins/week.
Three. Eat Healthy. As the saying goes ” abs are built in the kitchen “. You can train hard & build muscular abs, but if you eat junk food all day, you will not lose your belly fat. Stop eating processed food. Eat whole, unprocessed foods.
Proteins. Meat, poultry, fish, whey, eggs, cottage cheese,…
Veggies. Spinach, broccoli, salad, kale, cabbage,…
Fruits. Banana, orange, apple, pineapple, peers,…
Fats. Olive oil, fish oil, Real butter, nuts, flax seeds,…
Carbs. Brown rice, oats, whole grain pasta, quinoa,…
No need to be perfect. Eating junk food actually Helps fat loss by keeping your hormones sharp. Do not overdo it though. Eat junk food 10 % of the time max. That ‘s 4 junk meals / week if you eat 6 meals / day.
April. Limit Alcohol Consumption. To lose your belly fat, what you drink is as important as what you eat. Alcohol from time to time is OK. But forget about losing your belly fat if you drink beer & sweet alcohols daily.
Beer drinkers always have a peer shape : belly fat & man boobs - especially Peak Gust get older. Also stresses your liver Alcohol Which has to overwork to clear the toxins. This can get in the way of building muscles.
Drink alcohol, 10% of the time. Example Friday & Saturday night. Normal Alcohol consumption, not the get drunk. Rest of the time : water, water with squeezed lemon, green tea, etc.. Either That or forget about losing your belly fat.
May. Eat Less Carbs. You need carbs for energy. Problem Is that Most people eat way more carbs than They need. Your body will stock it does not need the carbs as fat. Often And this is how you get belly fat.
Unless you’re a skinny guy who needs to gain weight, lower your carb intake. Keep eating fruits & veggies With Each meal. But cut back on potatoes, pasta, rice, breads,… Eat These post workout only.
6. Eat More. Eating tons of healthy foods will not make you fat. Especially not if you exercise 2-3x/week. Starving yourself is the number 1 nutritional mistakes. Healthy nutrition is important for 3 Reasons :
Energy. Food is energy. Your body uses food for weight lifting, working, digestion, etc.. Lack of food means lack of energy, in all areas of life.
Fat Loss. Eating the right foods Helps fat loss : protein has the highest thermic effect and satiates, healthy fats Promote fat loss,…
Maintain Muscle. If you starve yourself, your body will burn muscle for energy - NOT fat. You’ll Become skinny + fat.
Hunger means you’re not eating enough. Do not worry about calories. Just eat breakfast and eat every 3 hours from there on, including post workout. Eat healthy foods 90 % of the time to lose your belly fat fast.
7. Eat More Protein. Protein has a higher thermic effect than other foods : your body burns more energy processing proteins than it does processing carbs and fat. That’s why high protein diets work great at burning your belly fat.
How much protein do you need daily ? Do like I do : eat whole meal without protein With Each worrying about the numbers. Check the 10 cheapest sources of protein to keep it budget- friendly.
8. Eat More Fat. Fat does not make you fat. Bad nutrition and lack of exercise do. Eating fat Helps actually fat loss. Your body will not stock fat Easily as if your give it a constant intake of healthy fats.
Fish oil is the best source of fat to lose your belly fat. Fish oil naturally Increases testosterone levels and Increases fat loss. 6g omega -3 per day is a good start. Check Carlson Fish Oil : 1600mg omega -3 per tbsp.
Stay away from trans -fatty fats present in products like margarine. Trans -fatty fats are bad for your health. Eat whole unprocessed foods 90 % of the time as I recommend in point 3 and you’ll avoid trans -fatty fats easily.
9. Lower Your Body Fat. As a man, your belly is the last place where you’ll get rid of fat. If You have man boobs and a double chin, You’ll have to lower your body fat to lose your belly fat. Here’s how:
Get Stronger. Strength training builds muscle & Maintains, Increases fat loss, Helps sticking to diet… Check StrongLifts 5 × 5 if you do not know where to start : it Only Takes 3x45mins/week.
Eat Healthier. Apply the 8 nutrition rules. Eat breakfast. Eat every 3 hours. Proteins, veggies & fruits with each meal. Carbs post workout only. 2 cups of water with each meal. Whole foods 90 % of the time.
Add Cardio. 15mins post workout, build up to 3x45mins/week. If You have less than 15 % body fat, just get stronger and eat healthier. That will lower your body fat and make you lose your belly fat.
Check the fat loss guide for more info about how to lower your body fat.
10. Stay Motivated. Looking at your belly or in the mirror Gives You inaccurate feedback. What you see is Influenced by food intake, water retention, light and your own perception. Self -image issues can make the last one tricky.
Measure Body Fat. Every 2 weeks using a fat caliper. It does not need to be accurate. What matters Is that the trend goes down.
Measure Your Waist. Also every 2 weeks. If you eat healthy and get stronger, your waist will go down fast. Your pants will start to feel loose.
Take Pictures. Shoot pictures of yourself every 2 weeks : front, back & side. The side pictures will show The most change.
Success breeds success. Accurately Track progress so you know where you are and stay motivated to keep working at losing your belly fat. Do not just read this post and go back to what you were doing. Take action. Lose your belly fat.
5 Exercises to Lose Belly Quickly
Posted on March 9, 2014 by john in Fitness tips
Here are the 5 best exercises to lose belly you quickly
Maybe someday I miss you as the typical question of “how to lose belly fast? ”
It is simple, but for this it must be constant and not abuse sweets, bakery and snacks between meals.
In this blog we will help you achieve your goals and lose those pounds of more bother us that much or make us feel bad.
Start with the top 5 exercises to lose weight and lose belly quickly :
Walking, whether if, as it sounds, WALK helps lose belly quickly and only cost us about 30-45 minutes daily from Monday to Friday to start losing weight and getting fit. Walking is very healthy and yet it appears that no, walking will burn calories and helps us stay in shape and make our traffic flow better. We propose the following challenge: today start walking 30 minutes a day, Monday through Friday, we’ll do a fairly brisk even without forcing our body ( as it is not yet used ). When we take one month walking 30 minutes a day we will take our swings and look at our weight. I write down on paper and leave a comment on this post explaining how I went to.
If you already have your routine walk 30-45 minutes a day we ‘ll skip STEP 1 and continue with the second step. Running can lose belly quickly but we must be careful when run, you must not force over the account to your body and do not overload your muscles for the simple fact that if not the next day apart from not we or move. Tire us quickly and not follow a daily routine.
This step is much more fun and easy but not going to stop burning calories weight dancing. Dancing is a fun way to move almost all of our muscles and also can lose belly quickly. If you like dancing is constant practice every day and about 20 minutes of dancing.
Practicing yoga is a great way to lose weight, besides being very healthy for both our body and our mind. We know that in these times of crisis are not to point us to a cross to pay each month, so the best alternative is to seek yoga exercises on youtube and put them into practice at home.
The secret to losing weight and lose belly is alternating 5 slimming exercises proposed here and follow a diet (not any diet ) rich in vitamins, fiber and much more.
I expect you to try to lose weight exercises and we let one comment indicating your results.
95 tips on Bodybuilding and Fitness
Posted on February 26, 2014 by john in Fitness tips
1. Bodybuilding and Fitness: set of techniques aimed at the welfare of the human body, chiefly through diet and exercise.
2. You probably know already the multiple benefits of exercise, both physical and emotional, seriously consider having a business plan.
3. Aerobic and strength training will reduce your risk of cardiovascular disease, cancers, osteoporosis and diabetes.
4. Studies also indicate that exercise reduces stress, improves self-esteem and can help relieve depression.
5. The stumbling block for most individuals to establish a program of diet and exercise is lack of time and motivation.
6. Exercise program as if it were another important appointment. It is recommended to accommodate within a day at a specific time.
7. Enlist an exercise buddy. Take your partner, your child ( a), or your best friend (s) and make a pact to exercise together ( as).
8. Change your mental attitude. Exercise is not a luxury but a necessity.
9. Exercise is an investment that will pay you and your loved ones in the years that are to come.
10. Weight training sessions in conjunction with aerobic exercise have been shown to produce huge health benefits.
11. Sign Up to a gym near you, check you have all the necessary to be able to effectively exercise your whole body computer.
12. The simple and cheap equipment exercise can make exercise accessible instantly at home. No need to work with luxury equipment.
13. The atmosphere of being around people with the same goal helps train hard and eliminates more laziness exercise.
14. If novice is, it should start with machines learn to feel the movement and build strength.
15. For more advanced bodybuilders, the use of free weights and machines is recommended. For free weights usually means barbells and dumbbells.
16. Weight training is usually organized in different exercises for different body parts turn into sets and repetitions.
17. A repetition is complete once the movement of a particular exercise for a muscle or set of muscles in specific. A series is the repetition in certain number of the same exercise for a muscle group. A number is formed by several repetitions.
18. The set of series is called exercise, usually make 3 or 4 different exercises per muscle group, depending on your size.
19. Large muscle groups : Chest or Pectorals, Back (High, medium and low), legs ( quadriceps and hamstrings ).
20. Small muscle groups : deltoid or shoulder, arms ( biceps, triceps and forearms ), Calf.
21. We recommend combining a large muscle group with 1 or 2 small to properly structure a workout.
22. Do not get used to being fixed client exercises and apparatus, when a device is busy choose other equivalent instead of waiting your turn.
23. The smart bodybuilder knows a number of alternative exercises that work every muscle group with similar results.
24. Do not follow the same routine every time and every week. The body responds better to change, so you must modify your routines to add intensity.
25. Learn how to do different exercises to replace that you do regularly. So you managed to more muscle growth.
26. The first series should be light so that your muscles and joints are prepared and mentally you adapt to the movement.
27. Never begin an exercise with your maximum weight. After a good warm you can attack the muscle without risk of injury even be stronger.
28. Do not use inertia or sudden movements to lift a weight with the excuse that it is heavy. If you do this is that the weight is too much.
29. Each repetition should be done with a uniform rate and a controlled rate. The rise and fall should last about the same.
30. To gain strength and overall volume anything like compound exercises or exercises that involve multiple muscle groups at once.
31. Compound exercises allow you to use heavy weights strongly affecting stakeholders and produce a stimulus to overall growth.
32. Isolation exercises using light weight and allow only affect a muscle or muscle area determined. Generally used to form.
33. Each set should be done with intensity, does not mean a monumental weight but with concentration, control and mental strength.
34. Try to feel a deep muscular congestion in the area you’re working terminate before training that muscle.
35. The muscle should be completely flushed before moving on to another muscle group to continue the training.
36. Smoking is harmful to health. The snuff pollutes your body and is related to cancer and heart disease.
37. Smoking also negatively affects appetite and destroys vitamin C, besides impair breathing and lung capacity recovery.
38. Try to progress in each of your workouts with sets or repetitions, the muscle grows in response to increased workload.
39. The footwork is very demanding and tough, but affects the overall growth of your whole physique. It is the largest and strongest muscle group.
40. If you work hard you promote your legs higher respiratory and metabolic function. You stimulate the growth of the whole muscular system.
41. As a general rule should not be made less than 3 nor more than 6 series for a particular exercise. This prevents overtraining.
42. The sets and reps scheme that promotes greater muscle gains is 4 sets of 10 repetitions for 3 or 4 years.
43. Try not to do more than 15 reps per set, although it is often appropriate to vary the number of repetitions between 6 and the aforementioned limit.
44. Useless to do the exercises mechanically. Feel the muscle working. Develop the habit of isolating yourself while doing a series.
45. Concentrate on each repetition, from the beginning to the end of the tour. Do not listen to anyone while doing a series.
46. Whenever possible, try to train every day at approximately the same time. Your body is accustomed to be exercised at any given time.
47. The results are obtained only based on continuity, do not let let distracted by some TV show or social event, you could be losing your rhythm.
48. A short walk outdoors can be an option to catch a dose of pure oxygen, besides that also will favor the Workout.
49. If you are a beginner or untrained take some time, do it in moderation at first or you risk to injury or overtraining.
50. Even when you are trained, do light warm-up sets before tackling the really tough.
51. Research indicates that static stretching can reduce muscle atrophy associated with this type of break.
52. We recommend practicing facelift. You can stretch the entire body in 20 or 30 minutes.
53. Choose a weight that allows you to make 4 or 5 reps and continuous. You’ll be amazed how much weight you can use for high reps.
54. The best time to train according to some studies is noon. Body temperature is more elevated at that time of day.
55. When training at noon, the muscles have higher temperature, thus are always stronger than a colder hours of the day.
56. Casually drinking a beer or a glass of wine with meals does not hurt, but the habitual use of the drink will be detrimental to your physique.
57. Besides the internal damage that occurs, alcohol decreases appetite, provides empty calories and can overload the liver, a very negative thing.
58. If you need to train hard and recover you careful not to dip into the alcohol, since drinking these drinks always backfires.
59. A muscle group will grow faster as a result of a heavy -based one or two bombing exercises.
60. A variety of exercises for the same group in the same session does not lead to faster gains, in terms of volume and muscle strength.
61. 8 hours are necessary for the body to recover and grow. Some people who train very hard may even require 9 hours of sleep.
62. Use a food supplement powder instead of skipping a meal or take ” junk foods “. Preferably whey protein quality.
63. Working biceps and triceps on the same day : get an awesome congestion. The champions claim that this is how major results have been.
64. Consume VB amino acids to boost the protein consumed, and thus reduce the chances of suffering deficiencies in some amino acid.
65. Try shoulder blades together at the end of the tour of tiron and rowing exercises, keep a moderate arch for optimal posture back.
66. The pullups are one of the best exercises for the back and the case is less.
67. The weight chins are reserved for the best. Try them with different grips. Stretch well and arches her back down the climb.
68. If you can not raise the chin above the bar to do pullups, do not worry, you can avail yourself with your fingers closer to four.
69. When you do not columpies dominated and avoid using inertia. The perfect form of exercise is always the best way to get the maximum of profit.
70. Replace your regular exercise bench press by one inclined 20 to 25 degrees, keeping the same weight. You will surprise the results.
71. If you have a behind the rest of the body, the muscle adjusts the routine fails and make him work before any other. Priority muscle.
72. Do not let much time elapse between breakfast and dinner the previous day, remember that the body should not go long without any food.
73. Instead of a narrow grip, wide one will give you more stability and you can add more kilos pulley exercises, plus dolls will suffer less.
74. Takes 50 to 75 g of carbohydrate from 20 to 45 min after training. So they fail to recover the maximum glycogen deposits.
75. The most common mistake among beginners often overtraining. Be careful not to train neither more nor less than what you will have.
76. If you sobreentrenas that limit your progress, try to train according to your level of training intensity and seeks the amount of exercise.
77. Recent studies indicate that the loading phase of creatine monohydrate is no longer necessary as it was thought a few years ago.
78. Consume 2-3 grams of creatine daily for 8 weeks alternating 4 descanzo, consume plenty of water to promote cellular hydration.
79. Suplementate with whey protein between meals to boost your metabolism and burn off body fat, add granola and a banana.
80. When you bench press keep the thumb with the other fingers on the grip, so the weight will fall directly on the forearm.
81. In the bench press movement should not turn your wrists backwards because you Might seriously injure.
82. If you want to get more muscle definition. Make a minimum of 20 minutes of aerobic exercise on an empty stomach.
83. Avoid consuming calories after 7 pm, if you do not train at night. So you propiciaras muscle definition.
84. If you can, trains at a gym with natural light or electric right. Studies indicate that the fluorescent light can enhance mental fatigue.
85. Try your gym workouts are short but intense, descanza a maximum of one minute between sets for muscle quality prmover.
86. Leave before or after training sessions with aerobic stepper, treadmill or exercise bike to increase muscle definition.
87. Basate in a protein from high quality sources. We provide fresh materials needed to develop muscle.
88. Quality sources of protein : lean meats, chicken, fish, eggs, milk and some protein supplements.
89. Stay away from processed meats and sweetened milk, early lack of nutrients, the latter are only a source of sugar and flavorings.
90. Multi-joint exercises are best for developing muscle. These exercises may not always be comfortable but they work.
91. Some of the best include multijoint bench presses, deadlifts, squats, barbell rows and military press.
92. Professional bodybuilders indicated top 5 supplements : whey protein powder, glutamine, creatine, vitamin C and multimineral supplement.
93. To gain muscle size, train a maximum of 3 or 4 days per week. With this you have time to recover between workout and training.
94. If you train hard truth ( and you do ), you probably will not recover at all if you go more than 3 or 4 days at the gym.
95. Muscles grow while you rest. Do not think you can develop a good muscular body if you do not get enough sleep.
It tones the abdominal area
Posted on February 7, 2014 by john in Fitness tips
This exercise routine will allow you to lose weight and tone your abs make
The handles are one of the most common problems in women but with this training, you will be free to use tummy belts. It focuses on stabilization and rotation exercises that strengthen the entire abdominal area.
In addition, stretching the hip flexors ( if you are tense, they can accentuate the curve of the belly), and interval shooting caloric expenditure and maintain high metabolism long after you finish the session.
Do all repetitions of each exercise you can in 30 seconds and rest another 30 before moving to the next. Rest one to two minutes to complete them all, repeated two or three times.
Lift hips with legs
Lie on your back with your feet flat on the floor, arms at your sides and palms up ( a). Push with your heels and raise your hips until your body forms a straight line from shoulders to knees ( b). Rest a moment and return to the starting position. That’s one rep.
Romanian deadlifts to leg
Hold a dum
bbell in your right hand and lifted slightly off the ground the right foot ( a). Lean forward without the barbell just separates the body ( b). Return to the starting position. That’s one rep. Switch sides and repeat.
Bridge with leg raise
Get in the bridge position with shoulders just Vertical elbows ( a). Brace your abs and lift one foot off the floor maintaining body position ( b). Return to the starting position and repeat with the other leg.
Jump rope and burn calories!
Posted on February 4, 2014 by john in Fitness tips, Weight loss and diet plans
11 ways to burn 250 calories
The ideal base for your trip and do not return to sport extra pounds
Fits in any case, is very cheap and you can do the exercises in the hotel room. You no longer have excuses for saying you could not do sports in your holiday.
Benefits
Improvements cardiovascular fitness and ability of the lungs and airways.
You burn calories. The caloric expenditure varies depending on your weight, but a 60 kilos, burn in 10 minutes at about 120 calories.
Tone up your calves.
[ Do not miss :A to burn fat ! ]
Getting Started
Do not worry if you can not stand long jumping. Depending on your condition, jumps 30 seconds rest 30, or jumps time increases and decreases as the rest feel that improves cardiovascular capacity.
Combine it with strength training for best results. Jump rope a minute or the range that you consider, without rest, do a set of an exercise of force. For example, biceps dumbbell or barbell shoulder press. When finished, hop back for a minute and repeat the exercise of force to complete 3 or 4 series.
I complícalo. If you are already advanced, try different styles of racing : with one foot, alternating each, back, etc..
Watch your posture. Your knees should be slightly bent and your back should never stoop.
The 9 exercise effective for weight loss
Posted on February 4, 2014 by john in Fitness tips, Weight loss and diet plans
How many calories are in your cravings
Is the fight against those extra pounds and still balanced diet does not help you ?, Here are these routines to win the battle
We are starting the year and no one denies that the battle against weight gain over the holidays is tough. Have you begun a balanced diet and you decide to take an effective routine to reduce and tone your stomach?, As it takes note of the following tips and get active.
“Do not miss : Tips to lose weight without dieting”
Technique bicycle / cycling
1. Lie on the floor on your back and interlace your fingers behind your head.
2. About your knees toward your chest and lift your elbows without stretching the neck.
3. Straighten the left leg at an angle of 45 degrees while simultaneously bend your torso to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides, making this motion similar to pedaling a bicycle made for 12 or 16 reps.
[ Do not miss : The secret to burning more fat ]
The captain’s chair
1. Get a chair with armrests and sit on it, hold on well and stabilizes your body.
2. Press your back against the backrest and contracts the abdomen so you raise your legs. Let the knees pointing towards your chest when you’re raised legs.
3. No breaks back and remember to breathe smoothly.
4. Lower your legs slowly and do 12 or 16 reps.
crisp ball
1. Lie on your back with the ball under the mid / lower section of your back.
2. Cross your arms over your chest or place them behind your head.
3. Contract your abdomen to your torso off the ball, pulling the bottom of your rib cage toward your hip.
4. As you shrug you, keep stable and you roll the ball.
5. Return slowly to the starting position, stretching the abdominals. Performs 12 repetitions o16.
[ Do not miss : 10 tips for a good diet ]
Contractions with legs upright
1. Lie on the floor on your back and extend your legs at an angle of 90 degrees with knees crossed.
2. Contract your stomach is to lift your shoulders off the floor, as if you touch your knees to your chest.
3. Keep the legs in a fixed and imagine, at the time of contraction, you want to play with the navel column position.
4. Lower and repeat 12 to 16 times.
Torso Track
1. Get a barbell with tires, grab the handles and press without releasing abdominal breathing as if you were preparing.
2. Exhale and glide forward as far as you feel comfortable. If a collapse occurs along the way, and you feel it in your back, you’ve gone too far.
3. Contract your abs to push your body back.
4. Add tension by using more force, repeated 10 to 12 times.
Contractions with arms outstretched
1. Lie on a mat and extend your arms behind your head with your hands clenched, so keep your arms close to your ears.
2. Contract your stomach and arms off the floor.
3. Come down and practiced for 12 to 16 repetitions.
reverse crunch
1. Lie on the floor and placed his hands behind his head.
2. About your knees to your chest, with feet together or crossed, until they are at an angle of 90 degrees.
3. Contract your abs to lift the hips off the floor, reaching the legs toward the ceiling.
4. Lower and repeat 12 to 16 times.
5. It is a very subtle movement, therefore, will try to use your abs to take off your hips rather than swinging his legs on a false move.
vertical contractions
1. Lie on your back and extend your legs up like trying to touch the ceiling.
2. Place your hands behind your head and contract your abdominals to shoulders off the floor.
3. At the same time, press the heels towards the ceiling, acquiring a U shape with the torso.
4. Low and practice between 12 and 16 repetitions.
Lever on elbows and toes
1. Place yourself face down on a mat, resting his forearms and palms to the floor in a straight way.
2. Detach yourself from the floor, climbing up to be on their toes and resting on your elbows.
3. Keep your back straight in a straight line from head to toe.
4. Tilt your pelvis and contract your abdomen to prevent your rear left flying.
5. Hold on for 20 to 60 seconds. Repeated 3 to 5 times.
The women fitness center - 3 Key for body shaping women’s concepts should be applied to achieve your goal
Posted on February 4, 2014 by john in Fitness tips
In an attempt to get in shape, reshape your body, and meet their objectives, are key components in your training program for women that needs to be applied. Unfortunately, most of the myths we hear about today are against these basics. However, despite the mistakes that have been passed down from generation to generation, the 3 components of the female body shaping have to apply to get the body shape you want is listed below.
But before covering 3 key components, it is important to realize that in the body of the women who make up the need to find a program that allows two things to happen. One is to add muscle. The second is that losing fat. The two activities go hand in hand, and its results can be minimized if an action is done and the other is not. If you just lose fat and does nothing to increase muscle mass, essentially the benefit of the bean pole look is obtained and does not offer much shape your figure. (Of course, then you could be the lucky one to get asked often in tight enclosed spaces. ) If building muscle but not losing fat, then you can enjoy the look of sumo wrestler. Well… in imagining that way, I personally do not want to look in the mirror and see a marshmallow at me. Remember the concepts below will help you avoid this fate.
Lifting heavy weight - Most women when asked about their goals always indicate who want to tone your body, but do not want to bulk up. Here ‘s the good news… women do not do a great job. For a woman to really have any muscle mass : an extreme effort concentrated, very specific specific training, and usually illegal supplements (steroids IE ) is required. Now this does not mean that you will not build muscle, because that is the purpose of resistance training. However, the degree to which the muscle is constructed is limited. Also, if you are looking to do some body shaping women have to add some muscle, as part of that. So weight lifting, pushing, and see how heavy you can go.
High intensity cardio - There is a little misleading button on most cardio machines that ” fat burning mode ” are labeled. The label is misleading because it suggests that by working in this way we are actually accomplishing much more than what they really are. It is a nice easy pace with little effort. The truth is that it takes 2 to 3 times longer to burn the same amount of calories in fat burning mode as it does when working in a moderately high intensity for 30 minutes. If you want to do cardio exercise worthy of your time and do some real benefit of your job, you have to put in some effort… push, raise the intensity, increase your heart rate, and especially avoid the fat burning mode.
You can not train your diet - The bottom line for any fitness program for women is that diet plays an important role in women ‘s body shaping. And for any major change to occur, calories should be cut. Although most of the times I wish there was another way, the truth is you have to make changes in your eating habits and reduce calorie intake. Maintaining your same habits in making calories in your body and continually trying to add more time to your workout to cause a caloric deficit may have some benefit in the very short term. But in the long term, time, energy, or the body is much exhausted before reaching its goal. Consider this, to work off extra slice of cheese pizza I had for lunch, you will have to run on the treadmill for an extra half hour to a moderately hard pace. Now I do not know about you but I sure do not want to have to spend more time exercising than necessary. With this in mind, I personally think twice if you really want or need the second segment.
Apply these keys in the fitness program for women to start shaping your body women. Working with these concepts have refined and redesigned body in no time.
Women’s fitness - 7 tips for a fit body
Posted on February 4, 2014 by john in Fitness tips, Health care
Being a woman, it is important to look good, have an attractive figure, and win praise. A woman always wants to look beautiful with a perfect physique. Having a perfect body is not only important to look good, but also to stay healthy. Healthy body and perfect look can be easily achieved by following a few rules:
Eat healthy foods
To keep in shape, you need to intake healthy food only. Avoid fat diets rich in these foods not only disfigures a person, but they are also dangerous to health. With the consumption of diets high in fat, cholesterol levels in the blood increase and invite a group of diseases.
To achieve a fit body, women adopt some specific diets. These diets are diets and herbal green tea and Acai Berry diets are gaining popularity due to its effectiveness.
Targeted Training
Figuring out the problem areas of your body, the areas that need the most attention. In general, women have piles of fat around your waist. It is best to start with targeted areas workouts. When you will start losing fat in targeted areas, which gradually start looking slim in general.
to the beat
Set a time to exercise that suits your daily routine. Try joining fitness classes so that you have a certain time that therefore forced to go to for everyday training. Otherwise, women tend to be reluctant if they start exercising at home. You must be completely dedicated to the purpose of having a fit body.
Monitor Weight
Weight control is very useful for maintaining your fitness. It is the first place where you can know that it is proceeding with disfigurement or to an unfit body. Body maintenance and continuous monitoring requires much work.
Avoid Mistakes
Many people follow what they see others do it. It is a big mistake. Following plans and strategies of the other may be a mere waste of time, since it is not necessary that what they should suit you. Take the guidance of a professional, to begin with, and then along with what suits you.
Avoid Myths
There are many training plans available in the market with the aim of helping to achieve the ideal figure by following them. Although it is also not true that only after diet plans can make your tummy tuck in. Other aspects play a role. Therefore, always keep in mind that you do not have to buy anything that claims to be the best option.
Comply with plans
Procedures to get in shape vary from one person to another, depending on the requirements of BMI and body. Some can achieve their goals by simply following a routine of walking, while some have to follow extensive workout routine in order to match the diet plans. Many people do not get their desired figure just because they lose heart very soon. It is vital to maintain consistency in case you want to get a fit body. Women generally become inconsistent when they see no apparent change in a few weeks.
Technical fitness
Posted on January 30, 2014 by john in Fitness tips
Fitness ” IN SHAPE”. Optimality is that our body can achieve, Berimbau always at the forefront of the most efficient and innovative techniques, provides users with various techniques ” fitness ” to help them reach the goal of being ” FIT ”
TRX
With a new attachment ( high strength tape ) the ” suspension training ” is created by running the whole body in different positions carrying our own weight to avoid overload and injury, making large profits on strength and flexibility.
Zumba
Fusion of Latin rhythms, easy and contagious steps that result in a conditioning program with routines that make fast and slow rhythms to unleash your need to “dance” consuming calories.
Cardio step
The classic combo bench step choreographed very intense pace of speed. Ideal for people with excellent gross motor coordination.
Pilates
The technique antigüa modernized rehabilitation, which also works with implements, where the center of power is the abdomen developing a balanced tone, flexibility and muscle elasticity.
Strech
To make any physical effort is required muscle elasticity and joint flexibility to compensate and prevent injuries.
Aeromodel
Low impact technique known in past years as Gymnastics reductive or Hi- Low, ideal for elderly or sedentary.
Spinning
It is a program for stationary bike indoors. This program provides athletic training elements for people of all ages and fitness levels, different programs have been created to reaching the maximum aerobic conditioning : fat burning cardio, strength, intervals, competition and recovery.
Circuit Jau ( Technogym )
Ideal for cardiovascular fitness and brief training in nine seasons.
Apparatus ergonometric resistance through hydraulic pistons with levels of regulation
Favor aerobic muscle metabolism
Weight loss and body measurements
Improves endurance and anaerobic metabolic
Improved aesthetics, posture and muscle tone
Life fitness circuit
Ideal for group classes to the beat of music
All major muscle groups work in 30 min
Resistance through ” Lifeband ” single system buttons ( 20 levels of resistance)
Burn fat quickly ensuring weight loss
Runners Club
The most elementary exercise practiced by humans since creation, ideal for improving aerobic capacity, strengthen the cardiovascular system, lose weight, build muscle generally starting abdomen and legs in short one of the best medicines for health maintenance and control the ” Stress “. Besides ” RUN THIS FASHION “, do not stand out.
Technical Body Systems
Exercise programs created by Les Mills ( Olympian ) in New Zealand currently taught in 75 countries and 11,500 clubs and gyms. Berimbau has 5 of these programs that are the most innovative and successful in terms of technical fitness is concerned.
Body combat
The most explosive and impressive Les Mills program that combines gymnastics, boxing and martial arts with music and striking workouts ; spectacular.
Body attack
Tailored for those who worship the intense classes and high caloric expenditure, combining cardio with strength work at an intense pace.
Body pump
Techniques that increase the development of strength, endurance, posture and muscle definition through the combination of music and rhythm with the use of tools, rods and disks with different weights.
Body lives
Training program that incorporates low impact aerobic exercise, work functional strength, postural conditioning with simple and fun choreography with the use of implements ( league ball, dumbbells) ideal for overweight people, in rehabilitation, seniors and youth sedentary.
Cx Worx
30-minute workout, based on personal training. It is short, strong and very effective, exercises that isolate and integrate muscle groups of the abdomen, back and buttocks.
Physical fitness
Posted on January 30, 2014 by john in Fitness tips
T
he human body, like the engine of a machine, working under similar operating principles. None of them pays concessional without undergoing the necessary processes that allow adjustments to the performance of the proposed activities. When we need to use the car, and has been parked for a relatively long period of time, your engine needs to warm and lubricated so you can achieve efficient operation, the human body also requires psychological and physiologically conditioned so as to adapt generally smooth and steady for performing subsequent activities. This is one reason why it is convenient to carry out the conditioning neuromuscular treatment.
There are different criteria regarding the definition of neuromuscular conditioning, but believe that warming is
a series of medium intensity exercise that is performed before a workout, a class or competition in order to fully prepare the body for further activity greater effort.
Its main objective is to help prevent injuries and prepare the subject physiologically just as emotionally, for the start of more intense activities.
Rating:
general layout: a constraint of this type is performed when the exercises are aimed at all body parts with equal intensity, in order to prepare the whole organism through simple activities, such as: the trot.
Specific conditioning: named to the exercises or movements that are directed specifically systematically to different body segments in order to prepare them for further work, eg shape: rotating wrists.
The most common neuromuscular fitness activities.
It is recommended that the exercises or movements that take place during conditioning does not require strength or a high level of energy consumption.
The individual should be prepared or conditioned first overall, and this can make it through a gentle trot with a duration of 5-8 minutes. Subsequently the specific conditioning, which should be systematically implemented, ie it takes, exercises or movements take a running order, for example, start at the neck and continue shoulders, arms, trunk, hips, and conclude in the lower extremities ; or vice versa. Specific conditioning exercises are divided into four major groups: rotation, flipflops, rebounds and flexibility exercises or stretching. These movements can be performed as follows:
• rotations: neck, shoulders, hips, knees, ankles, wrist.
• swings : arms, trunk, legs.
• bounce : with feet together, unite and separate the legs, hip rotation in one foot.
• flexibility exercises : shoulder for the trunk, other.
Changes in organic momentary guy as a result of physical activity.
The human body to perform any physical activity requires energy potential : to the extent that the activity is higher, the need for energy increases, so is that when an individual alters its state of rest through the physical activity:
• respiratory rate increases
• increased heart rate
• increased body temperature and sweating.
Respiratory rate increases because the body needs to source of oxygen for the oxidation making muscle level and thereby causing movement, in addition, through the expiration should discard carbon dioxide ( waste product ) by result highly noxious.
Heart rate increases because travel through the bloodstream oxygen available muscles and to the extent the work is greater circulation is increased.
In carrying out any work of the energy is actually used. Increases body temperature because a left lower amount of energy used is released as heat, which is why when we run, jump, play or perform any other activity, our body heats up, hence the sweating occurs because the body must control the increase of temperature, in this case acting as a sweat cooling system.
The pulse:
overview
as part of the activities of the pe class, it is essential that you learn to measure your heart rate or pulse ?.
The pulse is essential to know the degree of intensity with which it is making a physical effort element. Know that this is invaluable, both to control the strictness of the exercises and set the recovery, and to regulate the intensity you want exercising. From the above it follows that the pulse should be taken before, during and after a training program.
Definition:
is the pulse wave produced by impact of blood with the crook of aorta and propagates through the arteries.
Resistance :
we believe that organic is general resistance : the ability of the subject to maintain as long as possible an effective effort, with the most of the required oxygen.
Types of resistance
in our case we study two types of resistance :
. Anaerobic endurance.
. Endurance
anaerobic endurance is the quality that allows prolonged muscular effort as much as possible under anaerobic conditions, these conditions are such that the intensity of effort is so high that prevents the body absorbing air directly the amount of oxygen needed for this effort, for example weightlifting.
Endurance is the quality that allows most prolonged muscular or organic effort possible in equilibrium between the oxygen contained in the inspired air and oxygen required by the body as a result of physical activity being performed, for example, career marathon.
Sports
when you go back into the past, we must not forget the intimate relationship between leisure activities and for religious men of old.
Many of the activities currently practiced man purely recreational purposes arose from the observation of certain aspects of nature (the movement of animals, noise storms, wind speed, etc.. ) with intent to imitate and and exercise dominion over them.
Other sports are born by kinship, with different actions of primitive man in his rudimentary production process or in their constant struggle for survival, such as the javelin comes from spear mastery necessary for the tasks of hunting and war.
The relationship between work and play has always been present in the life of man, and it has been determined that in all ages, first brought as a consequence the latter. Thus, the need to dominate the aquatic environment resulted swimming. The mechanisms of communication between the towns and villages brought the relay races. Occupations related to the treatment of metals originated weightlifting, etc..
We could say that sports is as old as humanity itself, but had to take a few centuries since man made his appearance on earth, until the sport was considered as such.
Definition
more strictly, it is meant for top sport fun or exercise usually performed outdoors. It is the innate propensity of man to play, consume their surplus energy with others and measure the extent of their physical abilities. Therefore contains an element of distraction and other competition.
This, some primary definition has acquired over the centuries a more specialized sense. The sport has lost the character of spontaneous play and competition has become measured. This way to our view we define sport as activity or group of activities aimed at achieving a goal ( distance, time, most points, etc.. ). Respecting and abiding by regulations, using techniques specific to each specialty.
Classification
here are rated sports.
Sports
from individual set or equipment
volleyball gymnastics
fencing basketball
swimming baseball
judo soccer
etc. Etc.
Recreation
under the large amount of free time you have available man today, is that recreation is offered as an effective means that will allow you to plan and arrange your time better.
One can easily see that young people, in general, have at their disposal a large number of hours during the day, at that time rarely or never performed activities that allow them to develop physically and intellectually, because his time spent in any place, without purposes and goals. It is for these reasons and many others that should meet the need and importance of recreation. This is strictly only : the activities of the individual, brindándose opportunities for self -realization in harmony with the natural environment.
In this sense recreation becomes the option ç in good shape to take your time and warn about the possibility of misusing your energy and potential activities of little benefit, such as drugs and crime.
Today’s society has a variety of means for recreation, among which we could mention you. Parks, museums, natural areas, etc., where you can develop a range of recreational activities to enrich you spiritually and evaluate the world that surrounds tea, while proper training will achieve your personality.
In short the “recreation” should be the alternative that allows you to :
growing up with a single citizen attitude in harmony with the environment that surrounds you, to achieve the full development of your creative powers and therefore your personality.
Republic of venezuela
ministry of education, culture and sports
university new sparta
subject: physical education
introduction
in our view this work is of vital importance, as it will allow us to obtain information on various topics that might know but do not apply above and are vitally important to our daily lives and that if we follow patterns and give us recommendations as result in, more active, more natural and therefore longer and stress, this small but great detail that makes our lives plaid especially in this city healthier life. The application of the knowledge we acquire with the completion of this work will depend on us, but we appreciate their assignment and will make us more complete professionals who know take care physically and intellectually.
Conclusion
physical education is really more than we think, encompasses a lot of things that took as unnecessary but are vital, we now know about how to take care of when performing a physical activity, how to know if we performing it properly taking care of our body and applying different techniques to help us do it correctly and effectively.
On the other hand, is fundamentally important part of recreation, it seems very simple but after studying it we realized it helps a lot at various levels of our learning and care of our body in uncomplicated and fun way to provide us peace, to while giving us physical and mental strength.
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