Why is it important for the physical fitness of adolescent

Posted on January 30, 2014 by john in Fitness tips

Recent studies have shown some alarming data about the physical fitness of today’s teens. Most teenagers spend at least 30 hours a week watching television and eating snacks high in fat. Nearly fifty percent of adolescents and young adults, do not do any type of physical activity on a regular basis. Adolescents are more inactive than boys. As teens get older, many of them even tend to avoid participating in gym class in schools.

Importance of Physical Activity for Teens

Physical fitness is important because it keeps our body free of disease. It allows our body organs such as the heart, lungs and muscles to function efficiently. Physical fitness makes our body more energy, which in turn helps us to carry out our daily tasks without being tired. It also helps to keep our healthy, fresh and mind free from stress related problems. To keep physically fit, exercise is necessary, balanced diet and proper rest.

Today, most teenagers lack of physical activity, resulting in the delay of their metabolic processes. As a result, obesity among teenagers is increasing at a rapid pace. When teens gain much weight, which affects them both physically and psychologically. They find it difficult to move, run or play for free as well as other youth. This makes them mentally depressed and frustrated. If the fat accumulated in the body remains for a long period of time, then it becomes difficult to get rid of excess fat and lose weight. It is also likely that overweight adolescents grow up to be obese adults. Young adults with a heavy body are more prone to heart disease, diabetes and arthritis, etc.

Teens must remain physically fit, and that will help them look attractive, feel good about themselves and who can work with elegance. Physical activity is important for the construction and maintenance of muscles, bones and joints. It helps in making the body more flexible and increases the strength and endurance of muscles. It also reduces unwanted body fat and helps to keep a check on body weight. Physical activities like sports and exercises are necessary to keep the body in shape, mentally healthy, get rid of depression and frustration, and improve self-esteem.

Exercises for teens

Some teens do not like to get into the rigors of physical training. But it is not essential to undergo rigorous sessions of strenuous exercise. Some moderate amounts of physical activity every day is enough to keep fit. You may prefer to enjoy aerobics, with plenty of variety and are fun to do. Other forms of exercise that have a great deal of fun and pleasure are swimming, skating, biking, skiing, diving, etc. Some indoor sports and outdoors as football, hockey and basketball involve a lot of activity group that allows them some room to spend time with friends and keep physically active. Even a brisk walk for 30 minutes or jogging session of 15-20 minutes in the morning is good enough.

Any activity chosen for exercise should lead to breathing hard and sweating good. Benefits of exercise can be achieved, if practiced regularly. Care should be taken that the exercises are not exaggerated, as they can cause injury and weakening of the bones.

Full Body Fitness with Yoga

Posted on January 30, 2014 by john in Fitness tips, Yoga

Full Body Fitness with Yoga

Kundalini Yoga is a great science to help with full body fitness and health. This is because kundalini yoga combines powerful breath with dynamic movement, and this combination helps deliver a workout that both builds its strength as well as helps flexibility and strength. In this article, I ‘ll show three years of great yoga that when combined will help you in your march to achieving total body fitness .

The three exercises that will help strengthen your body are Plank Pose, Pose and Pose Extends frog. Plank pose work on upper body, helping to build the chest, shoulders and arms. Stretch pose work in their systems of crunches, which helps tone and strengthen the abdominal muscles. Frog pose is excellent for building and toning the legs, especially the thighs and buttocks. So the combination of these three exercises will give you a full body workout and done consistently, it will fit and strong .

Here are the details of each of these three exercises :

Plank Pose for Upper Body Fitness :

one . How to Do Yoga Plank Pose:

* Most of us are familiar with doing pushups and plank pose is essentially the up position when doing a push up .
* For plank pose, be sure to keep your body in a straight line, allowing the butt to sag and the hands should be directly under the shoulders .
* Breathing is normal, unless you are doing a particular Kundalini Yoga Kriya, which might require you to do the breath of fire while holding Plank Pose.

b . duration :

* 15 seconds - 7 minutes.

c . benefits :

* Strengthens the arms, shoulders, chest and back .
* Develop your core strength and abdominal muscles .

d . Practice Tips :

* Advanced Variations of Plank Pose include, lifting one leg and holding the pose, or lifting one arm and holding the pose. This is to take your fitness level to a higher level .

Kundalini Yoga Stretch Pose for Abdominal Fitness:

one . Instructions for Kundalini Yoga Stretch Pose:

* Lie on your back .
* Place your hands palms down under your buttocks ( lower back support ) .
* Raise your heels 6 inches, point your feet and toes away from you, lift your head a little and look at your feet. You will feel your abdominal muscles go to work immediately.
* Begin breath of fire breathing exercises .

b . duration :

15 seconds -11 minutes .

c . benefits :

* Build abdominal strength.
* Increases the base fitness, energy and power.
* Helps develop the coveted 6 pack abs .
* Improves digestive system.

d . Practice Tips ::

* To change this position to do this pose with legs bent at the knees, or do one leg at a time . Either way the pressure is reduced in the abdominal muscles .

Kundalini Yoga Frog Pose for Lower Body Fitness :

Kundalini Yoga Frog Pose Details practice :

one . How to Do Kundalini Yoga Frog Pose:

* Squat on the floor on their toes, with feet and heels either touching or very close together.
* Have your knees spread and arms inside your knees with your fingers touching the ground. The elbows are straight.
* Look up, you can have your eyes open or closed. Inhale . This is the starting position for frog pose.
* Arise by straightening your legs. At the same time, bring your head toward your knees and keep your fingers touching the ground. The heels should move to the ground . Stretch your legs as much as possible . Exhale . This is the final position of frog pose . This completes one repetition .

* Return to the starting position and repeat the cycle as many times as indicated.

b . duration :

* Beginner, starting with nothing less you can do and work up to 26 froggies .
* Intermediates, work up to 54 froggies .
* Advanced, working up to 108 froggies or more.

c . benefits :

* The shapes, tones and strengthens the legs and lower body . Especially thigh muscles.
* Build the cardiovascular system and the respiratory system. Promote improved circulation and improve breathing .
* Promotes flexibility in the hamstrings and calves.
* Overall, builds one level of fitness and endurance.

d . Practice Tips :

* Watch your knees . If you have bad knees, approach this exercise with caution.
* This yoga exercise will make your heart rate, so be careful not to get dizzy . If you feel breathless, dizzy or faint, stop and take a break.
* It is beneficial to stretch the hamstrings before doing frog pose .

Summary of Yoga for Full Body Fitness :

As seen in previous years, a good yoga workout can offer great impact and be effective for building your fitness and health of the whole body science. These exercises not only promote flexibility, but are also excellent for training the major muscles. Doing this coherent set undoubtedly will make fit, strong and toned.

Choose the right sport for you

Posted on January 22, 2014 by john in Fitness tips

” 40 minutes, 4 times a week ” is recommended by the medical community to exercise and be in good physical condition. But some just strive one day a week and that is where they fall, get injured or lose your breath. We’ll tell you why syndrome weekend athlete is most consistent among young adults.
Criteria for choosing a sport to the extent

frequency

Physical activity requires a rhythm and a requirement that the medical community has identified as ” at least four times a week for at least forty minutes.” If a sport that safely will spend more time on Saturdays and Sundays is chosen, it is essential to keep a routine maintenance during the week.

Physical abilities required

In sport, by its very nature, the lesions are always present, but certainly are the ” sports weekend ” at the greatest risk because their muscles are weak, have fibers with little resistance, in addition to lack of coordination and flexibility.

Medical assessment is very important to make a plan of training, especially after long periods of inactivity. The high-impact sports, especially the knee, are football, volleyball, basketball, rugby and ultimate ( frisbee ).

accessibility

If your favorite sport is diving, but you live in an inner city, surely lose the rhythm and passion that accompanies him during the holidays on the coast. The same happens with golf, tennis, squash, horse riding and sports that require special equipment or scenarios.

risk

If your teenager his performance in motocross, paragliding and jumping caused a sensation despite the anguish of their parents today can be your partner and children who worry about their hobbies. Is it worth taking some risks ?

cost

Sobran explanations against the economic issue, because there are much more expensive than other sports. A cost that is often left to evaluate is the emotional, especially when lack of time is a constant and the family can not participate in the chosen sport.

Physical activity, the best option to keep fit

Posted on January 22, 2014 by john in Fitness tips

With minimal physical activity than forty minutes at least four times a week, you can stay healthy. Heating, central activity and relaxation phases are indicated. Know them and put them into practice.
heating

The purpose of warming up the body temperature in order to have the muscles and joints for the physical activity and avoid injuries. You should never start a workout without this phase.

Heating may include joint usually walk or bicycle mobility. If the only exercise is walking or the elliptical, warming should include joint mobility and stretching before mounting the unit.

We do not recommend jumping rope to warm up, unless you have prior training.
Improve endurance

Muscle weakness starts to affect the functionality of the people long before they reach the age of fifty, in fact there are young people who present themselves nursing pain.

The body is a machine that responds to maintenance it receives, the response to a progressive training is clear and satisfactory for the decision maker to adopt an exercise routine four to six times a week.

It should begin with 20 minutes for those who are not trained and can increase 5 minutes every week until you reach sessions of 60 to 90 minutes, so that all conditional abilities ( endurance, strength, flexibility) are working, and thus achieve overall organizational adaptation and better cardiovascular response. With physical activity aims to increase aerobic capacity and anaerobic power.

Aerobic capacity is achieved by conducting exercises but little effort of long duration such as cycling or swimming. It is the ability of the heart, blood vessels and lungs to function properly during periods of time.

Anaerobic power, meanwhile, develops exercises that involve a high effort short space of time, such as crunches, weights, among others.
Central activity

It is appropriate sessions concentrate on one or two muscle groups per session. For example, abdominal, paraspinal and scapular back, upper limbs deltoid, biceps, rotator cuff, and lower limbs.

For those who retake the exercise after a long period of quiet, the central activity or aerobic phase should be done with few repetitions ( 10-15 times) in series 3-5.
Better today than tomorrow

Do not postpone physical activity. Leave the car at home and walk.

Exercise has multiple benefits. In addition, wards off osteoporosis, diabetes, obesity, hypertension control, among other diseases.

What you do is an example for your family. Adopt leadership.

relaxation

Relaxation is as important as warming up. It seeks normalize breathing. Stretching prevents cramps after exercise.

A mat, a stick, a ball or a rubber band are elements that increase the options for home exercise and make them more entertaining.
Do you do exercise at home ? What routine do you follow? Tell us.

The advantages of spinning

Posted on January 22, 2014 by john in Fitness tips

It’s fun and it helps you not only burn calories but to strengthen the muscles in different parts of the body : the spinning, a sports technique for over 15 years is practiced throughout the country.
Know their advantages.
What is it?

Spinning is an aerobic exercise performed on static pace with iinventada music bicycles in 1992 by the American professor Jonathan Goldberg and has since practiced in gyms and physical activity throughout the world, for its benefits for physical health people are incalculable, besides the few chances of injury and accidents practiced. It is also called indoor cycling.
advantage

One of the known advantages of this sport is the amount of calories you can burn per session : 500 calories a session of about 45 minutes. Therefore, it is considered as one of the most effective exercises when it comes to losing weight without losing muscle mass.
Besides burning calories, spinning can help you reshape your body, thus:

You can burn fat in the abdomen.
Strengthen your glutes and legs.
It works every muscle in the body.

But its benefits do not end there : for the health of the person, this exercise brings health benefits such as:

Decreased blood pressure.
Also lowers the level of cholesterol and triglycerides.
Reduce stress levels.
Improves breathing capacity.
Strengthens bones.
Improves motor coordination.
Improves heart and blood activity.
Increase cardiovascular endurance.

recommendations

1. One need not be an expert athlete to spinning, because by practicing the coordination required for a complete aerobics class or weight lifting force is needed. But anyway, you need to tell the teacher that you are new to this sport so that graduates bicycle about your height and strength, and will explain the techniques according to the pedaling speed, rhythm of the music, strength, etc..

Two. As you sit on the bike, check that your arms are at the right distance from the handlebars of the bike, the saddle is at the level you need and have dominion over the pedals from this position.

3. Start slow, do not need to be weary from the outset. Although the main purpose of spinning is ” tired body ” through intense physical work, you may not have even needed for this sport as you would an experienced fitness. If you feel cramping or dizziness, immediately stopped pedaling and comentale the instructor.

April. Hydration is also important. Bring the water or bottled energy drinks and take them when the teacher tells you to class.

May. Remember to bring comfortable clothes, tennis plus adequate exercise. Check that the cords are securely tied before class starts.

6. Spinning is an exercise that can really help your your goal is to lose weight or build muscle in your body, and improve your health on many fronts.

Take the precautions mentioned andA pedal!

Work out and cut those extra kilos! Meet the 10 best exercises to lose weight

Posted on January 22, 2014 by john in Fitness tips

Many believe that the ideal weight for it takes a strong and exhausted routine exercises, but few know that with a small but varied daily routine that includes some gentle but constant exercise, you can lose those extra pounds.

If you want to exercise and lose those extra kilos, knows the 10 best exercises to lose weight, feel full and happy :

1. Walks : if you walk daily 30 to 45 minutes you can lose weight much faster. Take a walk with your partner, child or pet, enjoy the scenery and Hydrate. If you employ this daily routine, you will notice the changes.

2. Aerobic Rumba : dance is good for the body and spirit, in addition to enjoy the moment and forget your worries. With this exercise your body is burning a lot of calories.

3. Bicycle: ride a bike while the body for several years at the same time : you are exercising your legs, your arms and abdomen. This is a good practice if you want to lose weight fast. Have you thought of transport you bike ?

4. Abs : most women focus fat in the abdomen and even harder to lose the fat, one of the best techniques are the abdominals. Starts with that routine, every day sees increasing the number of set sand notice the change!

5. Hydro aerobics : exercise in water is very beneficial to your health, much more if you make a series of aerobics in addition to fun, you lose those extra pounds that bother you so much.

6. Swimming: swimming, the body activates its entirety. So if you have the opportunity to swim for 20 or 30 minutes a day, you also burn calories quickly and tone up your muscles.

7. Cardio : treadmill, bike, climber, spinning, these exercises will help you lose weight much faster, 30 to 45 minutes of cardiovascular exercise you perform, in addition to weight loss, enjoy good health.

8. Yoga: yoga, relaxation, Pilates, healthy living and a good diet can lose weight quickly.

9. Running or jogging : This exercise is twice as useful because it burns faster compared with walking fat, but you have all the necessary precautions, it is an exercise of more care, if you have the necessary control, you can contracturas or injury.

10. Spinning : This type of exercise is also a great way to lose weight fast and easy. Start practicing spinning at the gym near your home!

The best exercise to lose weight and burn fat

Posted on January 22, 2014 by john in Fitness tips

You know what the best exercise to burn fat and lose weight?

If you’re like most people say that the cardio… you know what I mean right?

I speak to do half an hour or an hour (or more) of cardio medium / low intensity either outdoor jogging, swimming or cardio machines air.

Almost everyone believes this is the best way to burn fat, lose weight and get fit.

But unfortunately it is not…

I am speaking here of the “traditional ” cardio, ie a more or less constant intensity. There is another much more effectively than is called High Intensity Interval cardio or just ” intervals ” which almost nobody does.

But even the intervals are not the best way to burn fat.

Not that people make the mistake of relying on cardio to lose weight are losing all their time in the effort, but most of him.

Traditional cardio is not bad resource AFTER doing intervals and exercise are going to talk today.

And when I tell people that cardio is a waste of time, protesting : ” But Oliver, always told me to burn fat and lose weight, cardio ( traditional ) is a must, we will, it is an indisputable fact. ”

Yes, it is true, is a widespread message, but it is wrong. Still persists, especially the myth of the fat burning zone.

Also, for a long time it was thought that the earth was flat.

So what is the best exercise to lose weight and burn fat?

Without hesitation, the answer is in the title of this article. It is the resistance training.

And if you do not believe me, you do not understand, to convince you, then I will show a few scientific research to prove it.

Wait a minute What do I mean? What is resistance training ?

Oh yeah, do not yet said what it is. Training or resistance exercise is the type of exercise the body and muscles have to work against any resistance. Some common examples are:

Weights (machines, dumbbells, bar)
Bootstrap ( with your own body weight )
With rubber bands or other form of similar strength.

Now, there are many ways and “styles” to do resistance exercise and depending on how you do it ‘ll be wasting your time or you can get some really amazing results. Whether you are male or female.

If you’re a girl and you’re saying you do not want to lift weights because I do not want to get strong, keep reading that there is a message for you at the end.
Why the resistance exercise is the best exercise to burn fat

1. You burn more fat after training

Everyone focuses on burning fat / calories during the workout, which in itself is not bad. With traditional cardio yes many calories are burned on the spot.

But when the workout ends soon the amount of calories your body burns, metabolism returns to normal levels.

So if your efforts to burn fat consist of an hour of cardio every day, because every day there are 23 hours in which no burn more calories than normal.

Science and experience this indicates that the calories you burn when you do sports or exercise that matter when it comes to losing fat.

If you exercise with resistance correctly, you could burn more fat than normal up to 38 hours later demonstrated in studies like this.

That is, your metabolism stays fast one and a half. If you train Monday morning, have a higher metabolism until Tuesday afternoon.

Is that okay ?

Why, what if I tell you that this “post- combustion ” effect is achieved with only 30 minutes of training ?

Now you believe it, right?

Two. Produces beneficial hormonal changes.

The cardio if you do it for a long time, increases cortisol, a hormone known as ” the stress hormone “. When sharply raises cortisol, the body wants to store fat, not burn it.

This is a problem.

The exercise resistance also increases cortisol, however increases both growth hormone and testosterone. These 2 hormones help the body burn fat and counteract the effect of cortisol.

Ie, resistance exercise causes hormonal changes in the body that make it burn more fat and have more energy and vitality. Something that makes the traditional cardio.

3. The resistance exercise maintains and even increases metabolism if you diet.

To lose weight you have to control the power and have a caloric deficit, that simple…

What happens is that during times of strict diets and much cardio (typically people do to lose weight ) low metabolism and lose muscle.

It means you have to eat less and do more cardio to lose fat. I think absolute torture.

However, this does not happen if you combine the diet (be strict or more sensible ) with resistance exercise. Even with very extreme diets, exercise with resistance makes only lose fat, not muscle, and increase your metabolism.

In one study, thanks to resistance training, 12 weeks after a group of boys lost an average of 14.5 kilos of fat each, maintained their muscle mass and increased their metabolism despite only eating 800 calories per day (one burger and fries is much more than this).

In the same study, the boys from the group did cardio with the same calorie intake lost muscle mass and their metabolism down.

April. Exercise resistance is (or should ) be more interesting and fun than the cardio.

I say ” should” because I mean do it in a proper way, which does not usually happen.

One question how do you make it more varied and interesting one hour traditional cardio? Think of some ways.

I can only think of the following

listen to music
Talking to a friend / friend during training
Change position on the machine or cardio machine
Running for a beautiful site
Read a book, magazine or watch TV
Shouting loudly every 5 minutes ! ” I ‘m getting in shape, I feel super good, wooohoooo ! ”

Well, maybe some of these ideas are more effective than others for the better over time, but still makes you get any better results.

Notice : Please do not yell at the gym.

Joking aside, I hope you understand what I mean. Traditional cardio is boring and monotonous and whatever you do to make it interesting (well run by a very charming beautiful site ) remains a bore.

Boring and ineffective…

But the resistance exercise is another thing.

If you do it properly, in a dynamic way and use exercises that involve the whole body, not only get better but it is very hard to get bored.

Monotony is very easy to avoid if you do things right.

All the movements you should do in a good session of resistance training have many variations.

Strides, squats and pushups / lizards are examples, each of them has many versions.

For example I have a list of more than 50 versions of pushups / lizards !

And when you consider the variety of gadgets, toys and other objects of fitness to get you see in gyms today, you can not tell me you get bored training.

The key is to focus on technique and movement that your body makes. This means that you get involved more, mentally and physically. Time passes faster and better.

And your results will not be compared…
A message for girls

Many girls do not do this type of training (at least with adequate intensities) because they think they are going to get as a man with huge muscles.

I fully understand your concern.

I promise you will not end up like this…

I know many girls who tell me they did not do resistance training because they earned muscle mass, especially in the shoulders and legs. Although it was not much muscle, was too much.

When they tell me what they did, they keep wondering why. Were very typical bodybuilders workouts that focus primarily that, to be as large as possible.

A type of workout that has nothing to do with what I propose here.

The “woman” you see above went well for a combination of years and years of hard training and a lot of pharmaceutical bodybuilding aid ( and I’m not talking about paracetamol).

If you train properly I promise you’re not going to put like a bug, have more strength, less fat, cellulite and everything will be ” in place “. And with a very feminine body.

Look at the strength that a girl can have without losing the girl form.

Conclusion : The Resistance training is your best resource to lose weight, burn fat and have a sexy body.

You know you always say your best tool you have your controlled feeding. From experience with clients, and ensuring science and the world’s best experts on the subject, hows Alwyn Cosgrove Rachel Cosgrove and, I can tell you that exercise is essential with adequate strength to achieve your goals to burn fat and have a ideal body.

And not just get them but keep them, is a strategy that makes you stay fit for the rest of your life.

In my opinion the traditional cardio is not a total waste of time, but it is a very inefficient way.

Ten small steps to take towards weight loss

Posted on January 18, 2014 by john in Fitness tips, Weight loss and diet plans

I ‘ll be honest with you: losing weight is not easy. Keep out of the weight is not easy. It takes discipline. It takes some major changes in your life. It takes a bit of motivation, too.

Is not ready to make a big commitment yet? In order to facilitate the task of losing weight or a healthy overall life a little easier, it is best to take one step at a time. If you break it into small steps that you will find it much easier to take the leap many dieters do. In fact, many who do not take it as a great leap tend to return to their old ways more than those who are broken.

Here are ten small steps you can take to start losing weight. Start anywhere, anytime. It is best to do it on their own terms rather than follow a strict and rigid plan that anyone can follow to the T. Try to take a step or two every week until you have added everyone in your life. You will find that by the time you’re done you’ll feel better, both physically and mentally.

Step One: Cut the Pop

Soda. Pop Coca -Cola. Whatever you call it, if not the diet that will pack on the pounds if you drink it regularly. Even diet soda is not recommended, even if it’s weight loss you’re after and you’re not willing to give up all sodas then they are a good alternative. The best drink alternative, however, is water. The tea comes in a close second. If you drink a soda every day, cut out of your daily routine will save you about 150 calories. Over the course of three weeks, you will have saved 3,150 calories. 3500 is equal to a pound of weight, so it is close to a kilo lost there!

Step Two: Take the stairs

Take the stairs instead of the elevator is a great way to burn some extra calories. If you are physically able, you really should give it a try. You’ll burn more calories and burn, the more you lose.

Step Three: eat more vegetables

I’ll admit, this is not easy. I have a hard time with himself. Anyway, the vegetables have a high nutritional and low calorie content. You will feel full after eating them, but have not spent as many calories as you might if you were, for example, eating potato chips.

Step Four: Park in the back lot

We’ve all done, especially in cold or rainy days : hanging around for fifteen minutes trying to find a parking space nearby. When parking in the rear of the lot, not only saves time and petrol, but you are burning more calories during your walk to the door. Even when it is -10 degrees, you ‘ll be glad you took this extra step, because by adding extra little bits of physical labor in the day you will be one step closer to a healthier and happier.

Step Five: drink your water

Eight glasses a day seem like much, but it’s actually not as bad as you might think. 20 oz. bottle of water is 2.5 parts by themselves. Two bottles is 5 portions, and if you take one third have a bit more to lower their portions without any problem. The important thing is that spread throughout the day. Gotta stop snacking and keep your body hydrated.

Step Six: cooking with olive oil

Olive oil could be a little more expensive but a little goes a long way in both functional and taste wise. Olive oil is a lot healthier than other cooking oils alternative because it is filled with good fats we need in our diet instead of the bad saturated. These good fats that help us feel satisfied after a meal instead of craving for seconds.

Step Seven : Take a Walk

I know I’m not big on exercise. It takes time and it feels like a hassle. If you, too, find it difficult to work, try taking a relaxing walk instead. Do not think of it as exercise. Think of it as an enjoyable activity. You can enjoy the outdoors, take your canine friend for a walk, or putting on headphones and listening to music while enjoying the scenery. Even a quick trip around the block every day will bring you one step closer to better health.

Step Eight : iron pump

By pumping iron, I do not mean that you have to go to the gym and bench press or deadlift a lot of weight. Go to your local store and pick up a cheap pair of 3, 5, or 8 pound hand weights. These small weights are a great way to build some muscle mass without putting too much effort for him. Look at fitness magazines, do a search on Google, or check out a library book on weight lifting, if you’re not sure how to make a good bicep curl or squat. Just five minutes a few repetitions each day will help you build some extra muscle mass. This muscle, in turn, speed up your metabolism.

Ninth Step: Cookies

Think about what you eat in a day. Are cookies, cakes, and other sweets often in your diet? I knew they were in mine! Try cutting a few things. Say no thanks to that piece of birthday cake when you go shopping and put the cookies on the shelf. Little things like this will go a long way.

Step Ten : Smile!

Just think of all the progress you’ve made! By taking one step at a time, I brought you a little closer to being a healthier person. Do not be afraid to give yourself a pat on the back for all your hard work. Smile, and maybe even rewarded with a shopping trip or other favorite enjoyable activity. You deserve it!

Jogging, an activity that leaves multiple benefits

Posted on January 17, 2014 by john in Fitness tips

People need to make any sporting activity to help you stay active and dynamic. Besides being optimal for health, provides multiple benefits, which are also reflected in the daily performance and mood.

“Many times we have spoken of the importance and benefits of being physically active. We talk about doing outdoor sports, exercises with dumbbells in a gym or aerobics celebrities with their different shapes and styles, “says Dr. Luis Roberto Montaño, one of the advisers of the 10K race event taking place in Barranquilla on 1 December.

He mentioned to us jogging as an activity that leaves many benefits for our beauty and wellness. He brought up many comments that deserve to be analyzed with caution.

“We have also heard that jogging is not a proper exercise as affects the health of our knees and our column. These claims for and against certain sports have much truth only if they added a phrase that accompanied, should always be done in a proper way. ”

Considering important tips we can carry out this activity in which we are free, while, we enjoyed the environment.

“The practice of jogging outdoors has many advantages, especially if it comes to wellness, as long as it has the appropriate clothing and shoes and have a good hydration before, during and after practice.”

It is key to note that jogging is an activity that helps us to improve our social relationships, due to arriving at a park, beach or anywhere we are meeting with people of different sexes, ages and status, with which unintentionally share and interact while we do sport.

Jogging and its many advantages. It’s an easy activity, dynamic and very entertaining in which you manage to connect the body and mind. Through this, you get despejarte the outside world to maintain an inner connection that takes you to enjoy non-stop. After leaving jogging you’re still noticing and feeling the benefits.

” Among the greatest benefits found practicing jogging outdoors, highlight the possibility that detoxify more easily locked in a room,” says Montano.

It is important to maintain a correct position. It is recommended to direct the view to the front while trotting through which automatically stretches the trunk. For its part, the shoulders should remain relaxed.

“The ability to breathe air wild, the great benefit of receiving sunlight ( moderately ) and natural breathability without air conditioners could give us an idea of ​​the benefits of jogging a few meters a week,” reiterates the doctor.

These benefits allow us to share with our environment, taking some excesses of our body, allowing us detoxify.

More benefits. The medical officer of the 10K race adds that jogging also helps improve muscle tone.

“A person who practices this activity on a regular and moderate ( could be serving 3 to 4 hours a week ) will always have the benefits of having an athletic body, toned and with less volume of fat that a person who does not practice “. Expresses that jogging is considered an aerobic exercise and for that reason, always improves the ability of our body to get rid of the accumulated fat.

To account. ” Jogging also brings great benefits to our skin by improvement in circulation at that level and the benefits of natural perspiration, essential when removing impurities. This provided we have the proper care to use sunscreen, “the sports doctor Luis Roberto Montaño.

The shoes…
” To practice any activity considered high impact ( exercises that involve lifting at least one foot of the support surface ), in this case jogging, you must use an ergonomic footwear and where possible with the technology required for this practice. A light food before leaving and never practice without eating is also recommended, “said Dr. Magazine Wednesday Luis Roberto Montaño.

Speaks the expert
Whenever you go to make an outdoor activity must take into account the skin care. So, Dr. Luis Montaño makes the following clarification : ” The sun’s rays are of great benefit for fixing vitamin D, which plays a major role in the absorption of calcium in our bones. However, taking too much without protection could bring unwanted effects. ”

Benefits of physical activity on health

Posted on January 16, 2014 by john in Fitness tips, Health care

It now seems clearly shown that while inactivity is a risk factor for the development of many chronic diseases, including cardiovascular stand to represent one of the main causes of death in the Western world, leading a physically active life produces many benefits, both physical and psychological health.

It is not easy to define the term health because each person has a personal experience and perception of it, depending on what each considered normal, socioeconomic status, religion, lifestyle and culture, which provides the pattern that defines how room or be healthy. Many definitions refer to the absence of disease and health concept, such as Samuel Johnson in his Dictionary ( 1775 ), which says that health ” is to be robust, unharmed, or without discomfort, pain or disease.” According O.M.S. (World Health Organization ), health can be defined as ” a state of complete physical, mental and social wellbeing and not merely the absence of disease.”

One motivation for physical exercise is the finding that welfare state that approaches the individual concept of health as a basic component of quality of life.

Is it safe to exercise?

According to studies conducted, it appears that there is a relationship between physical activity and life expectancy, so that the most physically active populations tend to live longer than inactive. Moreover, it is a reality that people who exercise regularly have the subjective feeling of being better than before making it, both physically and mentally, ie have better quality of life. It seems clear therefore that physical exercise has some positive health.

The human body is designed to move and therefore requires exercise regularly to stay functional and avoid illness. Physical activity is any bodily movement produced by muscles that requires energy expenditure. Exercising is a type of physical activity is defined as any planned, structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness status. When the level of physical activity does not reach the minimum required to maintain a healthy state, speaking of inactivity.

During our childhood and adolescence most of us maintains a level more than sufficient physical activity through play and various sporting activities. But the opportunities for physical activity decrease as we become adults. In addition, unlike previous generations, are becoming less engaged, either at work or in leisure time activities that involve some kind of physical work. In any country of the world we call developed, indicators of physical activity show really discouraging numbers. According to various statistics inactivity affects 40 to 60 % of the population, and only 1 in 5 individuals reaches the minimum recommended physical activity for health.

What are the benefits of physical activity for health ?

In a brief and very wise statement, Dr. K. H. Cooper defines exercise as ” the method to put more years in your life and more life in your years.” Most people can benefit from physical activity regularly. Often people think that getting enough exercise at work. Many think they are too old to start, other than its physical form is too bad to try to recover. Obesity, diabetes, or a physical disability, may be the reasons that discourage the subject to begin physical activity. But in many cases are simply lazy, or expectations of the fatigue and pain that prevent reaching even attempted.

At present there appears to be sufficient evidence to prove that those who lead a physically active lifestyle can get a long list of health benefits :

Reduces the risk of mortality from cardiovascular diseases in general and especially in CHD mortality similar to other risk factors such as smoking grade.
It prevents and / or delays the development of hypertension, and lowers blood pressure values ​​in hypertensive patients.
Improved profile of blood lipids ( lowers triglycerides and increases HDL cholesterol).
Improved glycemic control and reduces the risk of non insulin dependent diabetes.
Improves digestion and regular bowel habits.
Reduces the risk of certain cancers, including colon, one of the most frequent and on which there seems to be more evidence.
Increased utilization of body fat and improved weight control.
Helps maintain and improve strength and muscular endurance, increase functional capacity to perform other physical activities of daily living.
Helps maintain the structure and function of joints. The, as recommended in order to obtain health benefits, physical activity of moderate intensity does not produce joint damage and instead may be beneficial for osteoarthritis.
Physical and especially that activity in which weight is supported, is essential for normal bone development during childhood and to achieve and maintain peak bone mass in young adults.
Helps reconcile and improve sleep quality.
Improved self-image and sharing an activity with family and friends.
It relieves tension and improves stress management.
Helps fight and improve symptoms of anxiety and depression and increases enthusiasm and optimism.
Helps establish heart-healthy living habits in children and combat factors (obesity, hypertension, hypercholesterolemia, etc.. ) That favor the development of cardiovascular disease in adulthood.
In older adults, decreases the risk of falls, helps delay or prevent chronic diseases and those associated with aging. This improves their quality of life and increases their ability to live independently.
Helps control and improve symptoms and prognosis in many chronic diseases (ischemic heart disease, hypertension, chronic obstructive pulmonary disease, Obesity, Diabetes, Osteoporosis, etc.. )
Reduces mortality in both young adults and the elderly, being even lower in those who just maintain a moderate level of physical activity than less active or sedentary.
Finally, all of these benefits have a final impact on reducing health care costs. This is a strong argument for both government and private support to promote physical activity in all sectors of our society.

The human body as a result of regular physical training, presented in different organ systems morphological and functional changes we call adaptations, which will allow one hand to prevent or delay the onset of certain diseases and otherwise improve the ability to perform physical exertion. A person trained physically be able to run to the bus stop without getting tired too, play with their children more vitality and even do some bragging with friends at a football game.

Undoubtedly regular exercise allows us from the psychological point of view face life with greater optimism and better choice, while socially integration means different human groups.

Physical activity is not only healthy physically, but mentally is also beneficial because it helps to release endorphins and feel better about ourselves. Also if we practice sport in a nice setting, that increases mental benefit handsomely.

An excellent alternative to achieve the latter is to use the multi-adventure sports fun in nature. Adventure activities such as hiking, kayaking, rafting or mountain bike can get in touch with nature and increase profits if you already have sports activities.

Possible problems arising from the practice of physical activity, the most common is the risk of musculoskeletal injuries. This is easy to avoid if excess and activity level increases so slowly and gradually to desired not commit. On the other hand, if it is true that strenuous exercise greatly increases the risk of cardiovascular events ( acute myocardial infarction or sudden cardiac death), in previously sedentary individuals and those who exercise regularly, the overall risk remains markedly lower in the latter.

For those who intend to begin a program of intense physical activity and have some kind of chronic disease (ischemic heart disease, arterial hypertension, diabetes, etc.. ) Or increased risk of suffering, and for women over 50 and men over 40 years, it is advisable to pass a medical examination.

PHYSICAL ACTIVITY AND HEALTH : DEFINITION

Posted on January 14, 2014 by john in Fitness tips, Health care

Physical activity is any activity that makes the body stronger work than normal. However, the actual amount of physical activity you need depends on individual health goals, whether you ‘re trying to lose weight and how healthy you are right now.

Physical activity can help :

Burn calories and reduce body fat
Reduce appetite
Maintain and control weight

If the purpose is to lose weight, physical activity works best when calorie intake is reduced.

The amount of calories burned depends on

The amount of time you spend on physical activity. For example, walking for 45 minutes more calories than walking for 20 minutes will burn.
Body weight : For example, a person weighing 250 pounds ( 117 kg ) will spend more energy walking for 30 minutes a person weighing 185 pounds ( 87 kg ).
Rhythm: For example, walking at 5 km (3 miles) per hour more calories than walking at 2.5 km ( 1.5 miles) per hour are burned.

BASAL METABOLIC RATE

The basal metabolic rate ( BMR ) is the number of calories the body uses when at rest and represents the largest amount of calories a person. The basal metabolic rate of an individual depends on body functions such as breathing, digestion, heart rate and brain function. Age, sex, weight and physical activity affect the basal metabolic rate, which increases with the amount of muscle tissue of the individual and decreases with age.

Physical activity increases calorie consumption and basal metabolic rate, which may remain elevated after 30 minutes of moderate physical activity. For many people, the basal metabolic rate can increase by 10 % for 48 hours after physical activity. This means, for example, that even after performing a physical activity when the person is sedentary and spent watching television, the body is using more calories than usual.

EFFECTS ON APPETITE

Physical activity at a moderate rate does not increase appetite, in fact, in some cases reduces it. Research indicates that the decrease of appetite after physical activity is greater in individuals who are obese than in those who have an ideal body weight.

BODY FAT LOSS

A person loses 25 % of lean body mass and 75 % body fat when you lose weight just by cutting calories. The combination of reduced calories with physical activity can lead to loss body fat of 98% and a weight loss that is achieved with this combination is more effective. To maintain a desirable body weight, maintain the level of calories with physical activity to preserve lean body mass and muscle tone.

RECOMMENDATIONS :

To lose weight and keep it

Physical activity at least 3 times a week and if increases to 4 or 5 times a week, the benefits will be even greater. Syndicate physical activity throughout the week instead of making it for 3 or 4 consecutive days to reduce the risk of injury.
Heart rate to be achieved during exercise should be between 60 and 90 % of maximum heart rate.

To calculate the heart rate to be reached, you can use the following formula :

220 ( beats per minute) minus age = maximum heart rate.
Maximum heart rate multiplied by the intensity level = heart rate to be achieved.

For example, a 50 year old woman exercising at a maximum of 60 %, you must use the following calculation:

220-50 = 170 ( maximum heart rate )
170 X 60 % = 102 ( heart rate achieved )

This is your target heart rate, regardless of the type of physical activity you decide to make.

Physical activity at 60 to 70 % of maximum heart rate can be continued safely for a long time. If an exercise is too hard, you can not hold a conversation during physical activity (the person ‘s breath ).

According to the American College of Sports Medicine, physical activity less than twice a week made ​​less than 60% of maximum heart rate and less than 10 minutes a day does not help the development and maintenance of a good way physics. If physical activity is suspended, the level of health benefits are completely lost. After 2 or 3 weeks, the level of health is reduced, and after 3-8 months it has completely lost and the person has to start again.

20 minute continuous aerobic activity 3 days a week for weight loss are recommended. Examples of physical activity that can be considered aerobic include walking, running, jogging, climbing, swimming, cycling, rowing, cross country skiing and jumping rope.

BENEFITS

Physical activity contributes to health by reducing the heart rate, decreasing the risk of cardiovascular disease and reducing the amount of bone loss associated with age and osteoporosis. Physical activity also helps the body burn calories more efficiently, thereby facilitating loss and weight maintenance. You can increase the basal metabolic rate, reduces appetite and help reduce body fat.

SIDE EFFECTS

Physical activity should be done at a pace that is appropriate for the person. It is important and desirable to be evaluated by a sports medicine specialist to prevent injuries from occurring by physical activity undertaken without regard to the type or duration of the activity and the physical condition of the person.

The Fitness

Posted on January 14, 2014 by john in Fitness tips

Fitness is the ability to perform physical efforts with vigor and effectiveness, delaying the onset of fatigue (tiredness) and preventing injuries. However, having a good physical condition is not to be a super athlete, but to develop physical skills and to successfully perform the physical activities in which they participate qualities.

Physical Condition of a person is determined by a number of factors : we are variable and may change, others are invariant and not allowed to be modified.

Invariant factors are, for example, our genetics, age or gender. In the same way that gives us a gene or another skin color, also conditions the quality of our muscles, bones, tendons, etc.. So some people are very flexible, some strong, some fast, some very coordinated… or just the opposite.

But let’s not forget the variable factors. Here we would have to talk about food, rest, hygiene… and, above all, training. Thus we will be modifying our physical condition.

Therefore it is possible for a person with a very good genetic load has poor physical condition because they do not care, or trains. Likewise, a person with a bad genetic load can have a good physical condition through training, perseverance and effort.

To conclude this section we highlight the importance of improving our physical condition because in this way :

- Physical activities are performed with less effort and better efficiency.

- Avoidance and prevent illness and injury.

- They enjoy and make friends.

To reflect a little, how do you think is your physical condition : good, fair or poor, why ? How can you improve your fitness ? What does living a active lifestyle ; put an example?

Physical activity recommendations

Posted on January 13, 2014 by john in Fitness tips, Health care

We all know that physical activity is crucial for healthy living, but often do not know how much exercise you perform, what activities and how long to prevent lifestyle- related diseases. Therefore, due to inactivity and avoid facing chronic noncommunicable diseases, the World Health Organization has developed new physical activity recommendations for all ages, for the global population.

Physical activity recommendations, recommendations for physical activity, physical activity recommendations and guidelines, recommendations and guidelines for physical activity, compendium of physical activities tracking guide.

For ages 5 to 17 years

For children and youth recreational activities, games, sports, physical education or planned exercise that can be done in school or community activities in the context of the family are recommended. We recommend :

60 minutes of physical activity of moderate to vigorous intensity.
If you make more than 60 minutes a day, the benefits will be even greater.
Daily activity should be aerobic in majority.

For people aged 18 to 64 years

Recreation or entertainment, travel on foot or by bicycle, occupational activities, household chores, games, sports or planned exercise is advised in this group. We recommend :

At least 150 minutes per week of moderate physical activity or 75 minutes of vigorous aerobic physical activity per week intensity intensity.
Aerobic activity is performed in bouts of 10 minutes in length at least.
For greater health benefits, it is recommended to increase up to 300 minutes of moderate physical practice aerobic activity per week or up to 150 minutes of intense activity.
Two or more times a week building activities of large muscle groups should be performed.

For people 65 and older

They can engage in recreational activities, bicycle or on foot, tasks at work and home, games, sports or planned exercise. We recommend :

Make a minimum of 150 minutes of moderate aerobic physical activity during the week or 75 minutes of vigorous activity.
The activity is performed in bouts of at least 10 minutes.
For greater health benefits it should practice 300 minutes per week of moderate activity or 150 minutes of vigorous aerobic activity.
For older adults with reduced mobility should be used to improve balance activities 3 or more days a week.
2 or more days a week of activities to strengthen large muscle groups should be performed.
If you prune your health status can not be the recommended physical activity, it should keep physically active as possible within their state.

These recommendations are very useful for us to know how much we need to take care of our health through activity we do every day, not just a gym, but also in our home or work.

Physical Activity for Healthy Living

Posted on January 13, 2014 by john in Fitness tips, Health care

You worry about our health never hurts. Sometimes we only remember it when we are sick and then decided to go to the doctor or, in the worst case, we self-medicate.

Health enhancing physical activity. Apparently feel they do not relieve us of our body and take an interest in their operation, hence the importance of healthy living. But how to achieve it?

Achieve a correct and balanced diet, which provide us the right to preserve our physical and mental health in constant harmony with the environment around us nutrients, is one of the steps to consider, while the other point I want to share with you is related to practice exercises frequently. Ah ! and refrain from smoking.

The world, and the Cubans as part of it, we are absorbed into a stirred, own routine of the century. The turbulent life in which we find ourselves, makes us victims of stress, buzzword, with which justify most of our ailments.

In the book “In Motion ” by Dr. Gregorio Martinez Sanchez, published by the Scientific and Technical Publishing, the author presents the advantages of the practice of regular physical activity for health for all, through a set training plan to personal characteristics. The text helps Cubans try to transform hostile and sedentary life in pursuit of an active, healthy and fulfilling life.

Practice exercises regularly and systematically helps minimize the risks of cardiovascular, coronary heart disease, cerebrovascular accident, diabetes, hypertension and back pain to name a few. Besides helping to prolong our existence on Earth and improve its quality, because its benefits are from physiological, psychological and even social.

During childhood and youth, people are more active, though not always achieved this age group motivated by physical activity in their free time, perhaps because of the influence it has on today ‘s public child and adolescent culture media audiovisuals, which are almost always rigged to inactivity and obesity, the latter due to the ingestion of the ” junk food”, with which it often accompanies long hours photo viewing.

In fact, the World Health Organization (WHO ) announced that 2.7 million deaths a year are attributed to insufficient intake of fruits and vegetables, while a 1.9 million is caused by physical inactivity.

Recognizing then that improving diet and promoting physical activity represent a unique opportunity to develop and implement an effective strategy to reduce the mortality and burden of disease worldwide, WHO adopted in May 2004 the Global Strategy on Diet, physical Activity and Health.

The National Institutes of Health (NIH ) recognizes that there are four main types of physical activity: aerobic, designed to strengthen the muscles, bones, and stretching. The first is the one that benefits the heart and lungs.

Now, when we decided to practice exercise is always good to consider the opinion of a specialist succor us about the type of activity performed, according to the needs and characteristics of our body.

In the article ” Physical activity and oxidative stress. The great paradox “, the authors, Dr. Luis Mayor, Ms. Celia Alonso and Angela DrC. Osvaldo Garcia, called attention to the oxidative stress generated, sometimes, physical activity (PA ).

Oxidative stress, defined as “a state of the cell in which the oxide is altered intracellular homeostasis reduction, ie, the balance between pro-oxidants and antioxidants. This imbalance occurs because of excessive production of reactive oxygen species ( ROS ) and / or deficiency in antioxidant mechanisms, leading to cell damage. ”

Also explain that the AF increases oxygen consumption generating the appearance of Reactive Oxygen Species ( ROS ), “which can be seen as a stimulus that stresses various body systems in different degrees and thus promotes a variety of adaptations roughly specific for the type, intensity and duration of exercise performed. ”

Undoubtedly, oxidative stress is a disturbance of redox balance ( ORP ) for the overproduction of ROS. The MEDI- MARKETING.es Web site notes that when oxidative stress is allowed to persist for an extended period of time, people are more conducive to developing a chronic degenerative disease, hence the importance of practicing exercises consciously.

Dr. Rafael Gutierrez, MEDS sports physician, emphasizes that this condition is not controlled oxidation leads to premature aging in addition, the condition of more than 200 diseases, including cardiovascular, neurological, degenerative and certain cancers.

In turn, clinical nutritionist Dawn Cooper suggests that endogenous antioxidant produced by our body ( super oxide dismutase, catalase, glutathione peroxidase ) tend to decrease with age, so it is essential antioxidant intake in the diet and as supplements.

We are responsible for the physical activity we exercise, which should be all healthy and adequate to our needs now. The physiological and psychological values ​​that earn more than the practice are proven, just like everything in life should be free of excess.

Daily physical activity

Posted on January 12, 2014 by john in Fitness tips, Health care

Daily physical activity, Physical activity is any bodily movement that results in energy expenditure ( calories burned ). Perform a physical activity therefore means ” move.” Incorporate some simple everyday activities like walking, climbing stairs, cycling, dancing and the like, is enough to have an active life and improve health.
Having an active lifestyle improves health and well-being at any age. It also helps to prevent many health problems :

Relieves stress
Improves anxiety and depression
Controlling body weight
Reduces blood pressure
Muscular diseases and preventing osteoporosis
Reduces the risk of cardiovascular disease, diabetes and colon and breast cancer.

How much physical activity is required for health benefits ?

For an adult simply :

All or most days of the week, 30 minutes of moderate intensity activity.
( moderate intensity is one that can have a conversation while the activity is performed ).
And two days a week, 15 minutes to make a simple table of gymnastics.

Remember:

It is always better to get some exercise than anything
There is always a type of exercise that vd. can be performed.
If you have any disease, you should consult your health center about physical activity that suits you.

How can physical activity?

Some ideas for incorporating physical activity into daily life :

fail to walk in the city to work or your daily activities.
if you use public transport, Alight two stops before your destination and walk.
use the stairs instead of the elevator.
assess the possibility of cycling.
uses part of your free time to practice any activity that interests you, such as dancing, playing, running, swimming…

Some myths about physical activity

“Physical activity is too expensive.”
Do not confuse physical activity sport. Physical activity does not require any equipment and can be performed anywhere. For example, climbing stairs, walking, dancing, etc..

“Physical activity is time ” or “I’m too busy / a for myself to exercise.”
The 30 minutes of physical activity can be integrated into your usual daily activities at work, at school, at home and on the routes to these centers. time physical activity can be accumulated throughout the day.

“Physical activity is for young people. At my age no longer have to worry about those things.”
Physical activity improves quality of life for people of all ages. In older people, in addition to the overall benefits, it helps to prevent falls and improve mental health as it increases self-confidence, autonomy, and also promotes the benefits can be enjoyed social. The relationships even if regular practice starts in a late stage of life.

Leading an active lifestyle is one of the most useful and simple things we can do to feel good, improve our health and prevent disease.