The Importance of Physical Activity for Mental Health

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

Physical activity and mental health. At present most frequently observed that there is less interest and a significant decrease in the practice of physical activity among children, adolescents and adults, our culture increasingly becomes less dynamic and more passive on the subject of sports and physical activity.
Are observed in everyday life dangerous habits that threaten our health and our lives, habits like poor diet, we consume foods rich in fats and sugars often in excess are harmful to our bodies, in addition to that a sedentary lifestyle.
All this leads to many cases of physical illness and psychological disorders that will affect not only the person individually and emotional if not also a social level.
Since our daily routine practice bad habits brings, days full of stress, isolation, moodiness, sadness, low self-esteem to be able to fall into a depression.
Therefore one of the most important aspects to improve our physical and mental health is to exercise, this brings many benefits to our health and our lives in general.

Physical activity and mental health
Exercise is not only exercising, you enjoy is to share, to live. It is a source to look and feel good.
The benefits of physical activity gives us to improve our Mental Health:
Improves our mood ( bad mood decreases )
Helps improve and increase our self-esteem
Helps stay positive
· It is a great tool to combat daily stress
Increases longevity
Decreases Obesity
Increases the immune system functions
· It has great benefits on cognitive processes
· It helps us feel good in general.
Take some time and get moving, we can all work out not need much to improve your life, and have not only a long life if not quality of life, and keep us happy. Then enjoy the benefits it gives us the constant physical activity and live better.

Benefits of Physical Activity

Posted on January 11, 2014 by john in Fitness tips, Health care

Physical exercise and sports improve our health and quality of life, providing a number of benefits to physical, mental, social and emotional level, even if exercise is carried out without control, faulty technique, inadequate positions, pushing the envelope, etc.. we could cause serious harm and injury to our body. Some of these benefits are:

Physically :

Removes grease and prevents obesity.

Increases resistance to exhaustion.

Prevents heart disease.

Improves respiratory amplitude and efficiency of the respiratory muscles.

Decreases resting heart rate.

Promotes growth.

Improves muscle development.

Fighting osteoporosis.

Improves physical performance, increasing levels of strength, speed, endurance, etc..

Regulates constipation caused by bad habits such as sedentary.

Increases the vital capacity.

A psychic level :

Has tranquilizers and antidepressant effects.

Improved reflexes and coordination.

Provides sense of wellbeing.

Eliminate stress.

Prevents insomnia and regulates sleep.

A socio-emotional level :

Encourages participation and initiative.

It stimulates the desire for teamwork.

Channeled aggression.

Promotes self.

It teaches us to accept and overcome the losses.

It teaches us to take responsibility and accept the rules.

Promotes and enhances self-esteem.

Improving body image.

Importance of physical activity

Posted on January 11, 2014 by john in Fitness tips, Health care

We define the concept of physical activity as a whole that makes the body having a greater expense to energy metabolism is doing a specific movement, which may or may not be repetitive, having this feature as fundamental.

It is often confused this concept with Physical Exercise, but we make a difference in the latter term is based on a Physical Activity Following a repeat a planning or an approach to improve a part of our body and strengthen our conditions physical.

The benefits of performing regular physical activity are based on the following advantages we listed, including:
Lower risk of cardiovascular disease
Increases calorie consumption even up to 30 minutes of activity on
Contrary to popular belief, reduces appetite
A physical activity accompanied by a low calorie diet that helps you lose Body Fat to 98 %

However, these benefits can be counterproductive by excessive physical activity in a short time and suddenly, causing cellular and physical wear, along with a greater chance of contracting diseases affected the immune system.

In contrast to the development of a moderate and frequent Physical Activity, Sedentary have to, just being a low or no exercise movements in everyday activities, thereby causing a lot of conditions and diseases.

Besides being causative of Cardiovascular Diseases ( with frequent occurrence of Myocardial Infarction ) one of the most obvious consequences of it is the significant increase in body weight, being mainly caused by a higher caloric intake than is spent.

This also results in a loss of mobility Joint also joined the hypotrophy Muscular ( ie Muscles lose their ability and skills atrophy ), we lose resilience and we have a decrease in Bloodstream, with the manifestation of varices.

That is why people who lead a sedentary lifestyle also have a greater tendency to discouragement, have a common sense of discomfort and often have a low resistance to fatigue, often feeling tired and low resistance to various activities.

Definition of Physical Activity

Posted on January 11, 2014 by john in Fitness tips, Health care

Physical activity is defined as any activity or exercise that results in energy expenditure and set in motion a lot of body phenomena, mental and emotional level in the person performing the task. Physical activity can be done in a planned and organized or spontaneous or unintended, although in both cases the results are similar.

Normally, physical activity is an ability possessed by all living things that move : animals and humans. However, in the case of human, physical activity can be properly planned and organized to achieve specific results. Physical activity in humans has been popularized in recent decades as a direct way but also to the mental and emotional fitness not only because it is considered that the exercise stress out, eliminates toxins and chemicals that are awake to do with personal satisfaction.

Physical activity may be exercised or done in various ways. When this is unintentional or unplanned, physical activity is rather basic exercise such as walking, doing household chores and many others. Physical activity is also planned varied and you can find numerous types of exercises that are designed for different types of audiences, for different needs for different types of results.

Physical activity has many benefits such as improving health at the body ( improves circulation, can lose fat, boosts metabolism, strengthens muscles), but also on an emotional and psychological level and allowing the body to stress renew energy and wear it all the strength to spare.

Gyms, clubs and fitness centers are now extremely popular day because they typically offer a significant variety of sports activities for partners and customers to find the one that best meets your goals and needs.

The benefits of physical activity for health and we ll-being

Posted on January 10, 2014 by john in Fitness tips

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The Benefits of Physical Activity

Posted on January 9, 2014 by john in Fitness tips

Today’s society does not encourage physical activity. Everyday activities are mechanized, our work requires less effort and movement, and our time is lower and more inactive.

- Physical Activity
In this post we will explain what is to be active , how to be and get benefits for health. Also worth remembering that along with physical activity, healthy diet , hygiene and regular sleep is the foundation to reach adulthood healthy and enjoy a full life.

- Data from the latest National Health Surveys show that about 80 % of the population does not perform physical activity recommended for
maintain health.

- In childhood and youth , people are more active , however there is a high of them not reaching adequate levels percentage.

- The low physical activity at these stages is not only dangerous to health but there is low fitness, lower self-esteem and poor body image.

But what do we mean by physical activity?

- Physical activity is any movement made by voluntary skeletal muscles, resulting in an expenditure of energy , in addition to what our body needs to maintain vital functions (breathing, blood circulation , etc. . ) .

- Therefore physical activity is walking, transporting an object , play soccer, dance , house cleaning , etc. . When physical activity is planned, organized and repeated for the purpose of maintaining or improving physical fitness we call exercise. If, in addition , this exercise is performed within rules that combine physical activity with other characteristics of the person , on a competitive basis , is called sport.

Benefits of physical activity

- It is essential for the maintenance and improvement of health and disease prevention for all people at any age. Physical activity contributes to the prolongation of life and improve their quality through physiological, psychological and social benefits , which have been backed by scientific research.

PHYSIOLOGICAL BENEFITS
• Physical activity reduces the risk of: cardiovascular disease , high blood pressure , diabetes and colon cancer.
• Helps control overweight, obesity and body fat percentage .
• Strengthens bones , increasing bone density .
• Strengthens muscles and improves efforts to fatigue ( physical form ) . Indiaca

PSYCHOLOGICAL BENEFITS
• Physical activity improves mood and reduces the risk of stress, anxiety and depression, enhances self-esteem and provides psychological well-being .

SOCIAL BENEFITS • Promotes sociability.
• Increased autonomy and social integration, these benefits are especially important in the case of physical or mental disability .

ADDITIONAL BENEFITS IN CHILDHOOD AND ADOLESCENCE

- The proven benefits in these stages are:
• The contribution to the integral development of the person.
• The management of overweight and obesity. At this stage , control of obesity is very important to prevent adult obesity .
• Increased bone mineralization and reduced risk of osteoporosis in later life .
• Best motor nervous system maturation and increased motor skills .
• Better school performance and sociability.

Benefits of physical activity

Posted on January 9, 2014 by john in Fitness tips

Benefits of physical activity. Every time we move less and the consequences of this is not just getting fat : physical inactivity affects our body in different ways than we are not so aware. To think of them, nothing better than seeing the other side : the benefits of physical activity.

Remote controls for garage door, stereo, TV, air conditioning, the delivery ; computers that prevent mail and go to the bank because we can manage everything through internet… Modern life is more comfortable, yes but people increasingly move less and that has health consequences.

Benefits of physical activity

To see what we lose by not being physically active, we have to analyze the benefits it gives us having good muscle mass :

1. For the column : Make physical activity prevents deformation of the spine, such as scoliosis and lordosis ( abnormal curvature of the spine).

Two. Elasticity and Mobility: The joints are suffering loss of mobility or elasticity when you are not physically active. The opposite happens when we do.

Three. A cardiac level :
- Improved the good cholesterol. When one has a good physical activity increases muscle and in doing so, indirectly causes an increase in good cholesterol, which is what prevents the fat you eat from sticking to the arteries and finish covering them producing infarcts, strokes, arteriosclerosis, loss memory.
- Avoid high pressure. Physical activity dilates the arteries and that means that, if you have high blood pressure, the pressure will drop.

4 - varices : There is no better preventive fact that the physical activity. If the person is not physically active the first place to store fat is in the abdomen, which compresses the veins that bring blood to the legs and lead to the heart, causing a slow flow or stasis in the lower limbs, with dilated veins of the legs ( ie piles).

5 - Less fatigue : The person who does physical activity gets more tired at the end of the day the person who does do. It means that a healthy person at the end of the day has to end with sleep but not with physical exhaustion, otherwise means you are out of fitness.

6 - respiratory capacity : When do you do physical activity using whole lung and therefore oxygenation improvements and more oxygen reaches the brain. With better cerebral oxygenation no better intellectual performance.

7 - Diabetes, cholesterol and triglycerides : triglycerides, bad cholesterol and blood sugar are the main muscle fuel. When the muscle starts work uses sugar ; really improves diabetes. And when it takes more than 20 minutes running starts to consume more triglycerides and bad cholesterol. Therefore, exercise is the best preventative for diabetes and that the arteries are not clogged with bad cholesterol.

8 - A blood level : With less cholesterol and fewer triglycerides, blood becomes more fluid, more fluid, and it prevents clots. A clot that forms inside the heart and travels through arteries as these, an anatomical issue, will shrinking in size to reach the brain or to reach the lung embolisms end up producing lung, brain, intestine, etc.

9 - digestive Level : When do you do physical activity abdominal muscles contract and relax rhythmically producing a kind of massage on the intestines, helping to evacuate the person better. This also prevents colon cancer.

10 - Nervous System: With physical exercise improves muscle coordination. The brain is like a muscle : the more you use, the better walk. Also, when you do physical activity a hormone that are very similar to morphine, called beta-endorphins are released. They are natural antidepressants that stimulate the brain and improve mood.

Physical activity pyramid

Posted on January 9, 2014 by john in Fitness tips

Physical activity pyramid. We all know the importance of leading an active lifestyle to stay healthy life , but for those who still do not know how much and what exercise can do , we will show the pyramid of physical activity for adults in which graphically shows what we can make every day to start moving more.

Physical activity pyramid

Of course , at the base of the pyramid is the minimum that must be present every day for an active life, but in the second step and see that three to five days a week we can complement activities of daily aerobic exercise.

At the third level of the pyramid we find bodybuilding exercises and stretches that can be performed two to three times a week , while at the top, are those activities that should be limited to 2 hours each day , such as playing video games sitting , watching television or computer.

See graph patterns is very useful to understand what, how much and how often we should move with different activities.

We have many options to move more, so , I suggest we start with the everyday , so habitual that sits at the base of the pyramid and that will help us move away gradually from both sedentary lifestyle affects health.

what is physical activity

Posted on January 9, 2014 by john in Fitness tips

Physical activity, exercise and sport

What is physical activity?

Physical activity is any bodily movement produced by skeletal muscle that results in a substantial increase in energy expenditure. It has three components :

Occupational work : all activities undertaken to perform a job.
Housework and other tasks as part of everyday life.
Recreational activities : activities that the individual chooses in his spare time and are usually selected from needs and interests, including exercise and sport.

65% of total energy expenditure depends on physical activity and will be determined by the characteristics of the physical activity, intensity, duration and frequency, and the physical condition of the person - size body, habits and physical condition - modality perform.

What is exercise?

The exercise component all planned and structured according to the time and generally aims to improve and maintain physical fitness activities.

What is sport?

Sports usually defined as physical activity that involves competition and which may comprise a form of exercise or a professional occupation.

What is inactivity?

A sedentary lifestyle is defined as a condition in which body movement and energy expenditure is minimal. A sedentary lifestyle is more than the absence of activity, is also participating in passive behaviors such as watching television, reading, office work, chatting, driving, meditating or eating.

What is an active lifestyle?

An active lifestyle can be defined as a person ‘s participation in physical, cognitive and social activities that require some physical and mental effort in a systematic and planned manner, which means, among other things, limit sedentary activities at a given time ( fewer hours in front of screens ), incorporating physical activity on tasks related to the main occupation ( using the stairs) and allocate a specific time of day for exercise ( a walk ).

What are the benefits of exercise?

Eating and physical activity habits often interact, particularly in the regulation of energy balance and thus helps to achieve a healthy body weight, but in itself Regular exercise provides additional and independent psychosocial benefits that help improve the physical, emotional and mental health.

What impact exercise on physical health?

People with an active lifestyle and fitness metabolize more fat and the practice of moderate intensity exercise increases the ability to use stored body fat, which becomes significant when the exercise habit is maintained throughout the time.

The regular exercise has a positive impact on health, even without implying lose weight, then, by itself, reduce other risk factors such as cholesterol or heart strengthens resistance. That is, an active person decrease risk factors despite being overweight or not.

The frequent physical fitness and regular exercise is important in preventing diseases such as cardiovascular disease component, type 2 diabetes mellitus and back pain among others.

What impact exercise on mental and emotional health?

There is no scientific evidence that a sedentary lifestyle by itself affects the mental and physical health, but it is known that participation in physical activity can reduce the degree of stress, anxiety and depression symptoms, and improve cognitive performance people, as in the case of memory.

What are the effects of exercise on the development of children and adolescents?

The exercise has a positive influence on the intellectual and emotional development of children and adolescents as it helps counteract the daily emotional and muscular tension, which allows developing creativity and have a better handle on the problems ; helps to shape a proper self-esteem and their recreational and sports aspects plays a socializing role.

How long exercise is recommended to maintain good health?

The amount and frequency of physical activity required to obtain a health benefit is relatively modest. The available scientific evidence indicates that 30 minutes of regular and continuous moderate intensity activity at least five times a week is recommended. However, if what is sought is to control or lose weight you may need a higher level of systematic and continuous activity of 60 minutes.

How to lose weight fast at home

Posted on December 9, 2013 by john in Fitness tips

How to lose weight fast at home? Losing weight is not an easy task, but it is also not a mysterious process. According to scientific principles, it’s just a simple matter of burning more calories than you consume. But then why is it that more and more people are facing the problem of unwanted weight gain or obesity ? Achieving the goal of desired weight loss seems so difficult for people to start thinking you should join a gym or do something drastic to see results - fad diets, pills or those weird fitness gadgets that promise of success instantaneous. Some even start thinking about options surgeries like liposuction, tummy tucks, and so on. There is really no need to panic so much. Small changes in your lifestyle can definitely help you lose those extra kilos. We will find easy answers to the question ” how to lose weight fast at home?’.

Simple ways to lose weight fast at home

training

Regular exercise and a balanced diet are important aspects of any weight loss regimen. With the help of exercises alone, you can burn more calories than consumed.

Those who do not have time to visit the gyms are always worried about how to lose weight at home. Not a big problem since several instruments are available in the market and can be used at home to lose weight fast. Treadmills, stationary bikes and elliptical machines are examples of exercise equipment that can be used to lose weight fast at home.

Dumbbells, barbells, rings, balls exercise, etc. are relatively inexpensive, but also effective in weight loss. Cardio workouts at home without equipment can also help you lose weight. You can also make use of jumping rope or you can do jogging or running exercises. Sit-ups, push-ups, jump squats and are known for their good effects on the muscles and are a part of effective ab exercises at home.

It is very easy to watch videos and follow the instructions. Dancing is also a good exercise to lose weight fast at home. You can use the stairs or specialized stackable step mats stepper. Workouts at home should be designed so that there should be a perfect combination of strength training ( exercises that build muscle ) and aerobics (exercises fat burning ). And, exercising at home is not enough, that you need to design your diet properly, and if you want to lose weight quickly.

balanced diet

When attempting weight loss, you are supposed to eat natural, healthy foods and drink plenty of water. Water is a natural appetite suppressant, and can play an important role in weight loss. A little control over his mind and some discipline is required if you want to lose weight quickly.

To lose weight quickly, you should include low-calorie foods in your diet. Avoid junk food, fatty and processed foods. Cut down on sweets and desserts, and avoid sugary drinks too. Eat plenty of fruits and vegetables as a diet high in fiber can help you lose weight quickly. Includes lean meats in your diet. Liquid diet can also help you lose weight quickly. Eat more fresh and wholesome foods and whole grain products. For example, whole grains, healthy breads, nonfat yogurt, etc.

Tips to Lose Weight Fast at Home

Avoid alcohol and snuff.
Eat smaller portions, you may have the smaller but more meals number.
Do not skip breakfast.
Select low-fat foods whenever possible.
Use the stairs instead of the elevator.
Avoid using vehicles, at least for short distances.
Avoid excessive use of drugs as some result in weight gain.
Cooking, gardening, washing the car, playing with children, sweep and mop, etc. are all good calorie burning activities.
The hormonal imbalance can be caused by stress which can result in weight gain. Relieve stress activities such as yoga and meditation can help prevent hormonal imbalance.

How to Lose Weight Fast at Home for Kids

Parents should set an example for children. Instead of playing computer games, children should engage in burning calories as swimming, cycling, running, etc. should be encouraged to play outdoors. Parents should not provide chips, chocolates, ice cream, sugary drinks, etc. They should be taught to eat healthy and nutritious food. Vegetables and fruits should be considered as an invariable part of their diet. Along with children, parents should also avoid eating fast food or junk food. Childhood obesity has become a problem all over the world now. TV commercials or programs to influence the eating habits of children, so it is prudent to restrict your children from watching television continuously.

I hope you find the above information about how to lose weight fast at home help. Severe calorie restriction can cause serious health problems, so do not opt ​​for any fad diets. Once you decide, you will find it easy to follow the tips above.

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Mens fitness and health

Posted on December 9, 2013 by john in Fitness tips, Health care

Many people wrongly assume that fitness has something to do with stick bodies. The truth is that, fitness has nothing to do with the size of your body mens fitness and health. It can be grease and yet at the same time setting. So what is health? Fitness is essentially a strong and healthy state of body and mind. Fitness has become a topic of concern these days due to our unhealthy way of life. Lifestyle disorders such as obesity, hypertension, diabetes, etc., are becoming more serious by the day. The only way to deal with these disorders is following a regular exercise regime. Fitness member does not necessarily mean expensive gym and work out in the gym High Fidelity. Fitness essentially means adopting a healthy lifestyle to improve their physical and mental endurance. mens fitness and health.

Health and Fitness Tips for Men

Mens fitness and health tips Understand your body
Before you rush to join any weight loss program or taking a gym, it is very important to understand the body and mind thoroughly. If you are a healthy person with an average built, then do not need extensive work program. You can just run in a park in the morning or perform yoga to maintain your fitness. A few stretching exercises along with a 15 minute walk on the treadmill are good exercise tips for men who are sedentary. However, if you suffer from any health problems, then it would be advisable for you to get the advice of a professional regarding your exercise routine. He may be able to guide you properly considering your problem areas.

Identify your purpose
Most people who want to follow an exercise routine do so only to enhance your physical appearance. They are mostly obese people who want to shed those extra kilos as soon as possible. Moreover, this is not much younger than is to be achieved similar to their favorite movie star formation. Pando biceps, thick neck, six pack abs are the only things to look for. Therefore, if you fall into this category, working rigorously in gym is your only solution. You can get tips fitness training fitness instructor may also draw a fitness program exclusively for you after assessing your body.

Nutrition
Nutrition is the most important factor when you think about fitness. Eating healthy foods is important if you want to achieve physical and mental fitness. This includes eating low carb, high protein food and including lots of fruits and vegetables in your daily diet. You should make a habit of taking a big, healthy breakfast in the morning. Not only will it be enough energy requirement for the day, but will also reduce your need to snack on unhealthy foods. Eat small portions of food at a time is a great idea to keep fit and get rid of that feeling of lethargy. In addition, it is essential to say goodbye to over processed foods that are filled with calories.

Lifestyle
Right attitude and healthy lifestyle plays a vital role in your fitness. If you start your day with a positive attitude and a lot of self-motivation, you are likely to remain healthy throughout the day. Learn to de-stress yourself and stay calm in critical situations go a long way to lengthen your life. Also, refrain from addictions such as alcohol, smoking, etc., can have a positive impact on your life. Finally, spend time with your family and learn to laugh at the little things in life. This is a fundamental key to a healthy life.

I hope that the tips given in this article will help improve the physical and mental endurance. This will invariably lead to a happy and healthy way of life.

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Abdominal Exercises : 5 simple tricks to make them more effective

Posted on December 8, 2013 by john in Fitness tips

Abdominal Exercises : 5 simple tricks to make them more effective, No doubt, as I have said many times and seen what you are most interested in working muscle and fitness, abdominal exercises are usually the favorites and the most worked during periods of training. The causes are often capricious and aesthetic but no less important. To deceive, we all like to have abs of iron, right?

In Mensencia we have given many tips to work these muscle groups: basic tricks that seem harmless but are not (watch them, please ) and perform exercises at home using simple explanatory videos or help reducing gels for take off that annoying layer of fat that never goes away.

Well, now we will give you 5 simple tricks to get exercise, as we do, are even more productive.

The first is certainly well known by more than one. It is the famous ‘ strip with the stomach and not the neck.’ This roughly means that when you make trunk flexion to work the rectus abdominis, imagine that you are pulling from your sternum toward the front or from the column, so as to concentrate the force to lift the torso in the abdomen and no neck or other areas of the body as we usually do with the resulting pain later.

Another common option is to keep eliminating contracted abdomen or rest between repetitions, performing exercises isometric contraction. This added an extra difficulty to the exercises and got further strengthen the abdominals.

Another option is to add weight to increase the intensity of exercise. A dumbbell or disc may be the perfect choices. Some gyms have special belts which incorporate a small extra weight or sandbag may be placed in the abdominal area and so increase the weight you got.

When abdominal crunch on fitball, the famous rubber balls so fashionable lately, can increase the difficulty of gathering exercise my legs, which will produce a greater imbalance and thus the work will be more complex to stabilize the body.

Finally we must avoid the impulse to exercise with different moves the abdomen. Therewith that, although the embodiment is more costly and slower than the effort we are more concentrated and more effective. As we have always said, better a few well made that many, fast and baseless.

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Role of aerobics

Posted on December 8, 2013 by john in Fitness tips

Aerobic literally means ” with oxygen”, and refers to the use of oxygen in the generation of energy from muscles.

Aerobic exercise is any exercise that is practiced at moderate levels of intensity for extended periods of time, which makes maintaining a higher heart rate. In this type of exercise oxygen to “burn ” fats and sugar used.

The most common aerobic exercises are walking, swimming, jogging, skiing, skating, rowing, skiing, cycling and aerobics called. The tennis, squash, jogging are high-impact aerobics.

The spectrum of aerobic work is extensive, ranging from high intensities, in which aerobic work overlaps the anaerobic work and very low intensities.

As a general rule half of 150/160 beats per minute maximum aerobic work used.

Above these pulsations can be considered as anaerobic work. Of course depends on the physical state of the individual, age, sports experience and many other factors, but is usually the figure used.

If we talk about a high percentage of our work capacity figures are usually given as averages are 60-70% of our maximum capacity, ie if we run 50% of our maximum capacity of career will be doing an aerobic workout and if run at 80% of our maximum speed we are doing anaerobic work.

As the pulses depends on other factors and variables, but you can give valid eses by percentages.

One way to see our range of aerobic work is by controlling heart rate and controls performing physical form.

Benefits of Aerobic Exercise

How to use fat as a fuel or main source of energy, accompanied by a balanced diet and a healthy lifestyle, the benefits are obvious :

doing aerobics

Improved cardiovascular function in both healthy individuals and individuals who have been victims of heart attacks, angina or have undergone heart surgery, angioplasty and even in patients with heart failure. It also stimulates formation of new coronary vessels.
Reduce body fat in overweight and obesity. To achieve a high consumption of calories are accumulated in the fatty tissue, exercise must be regular, prolonged, moderate intensity, using the highest possible muscle mass as the legs, buttocks and lower back.
Low levels of total blood cholesterol as well as LDL cholesterol or “bad” cholesterol and triglycerides and increases HDL or ” good” cholesterol, reducing the risk of a heart attack.
Reduces blood glucose levels in diabetics.
Improves lung capacity, circulation in general and not only use of oxygen by the muscles ( including the heart muscle ), but also the internal organs and skin, which is reflected in increased capacity for effort and improvement in digestive, renal, immune, endocrine, mood, sleep and higher mental functions.
Reaffirms the tissues and skin, gets part of losing freshness, contributing not only to look and feel younger, but also be seen.
Reduces cardiovascular mortality.
Increases the reabsorption of calcium by the bones, strengthening them and reducing the risk of fractures. Strengthens the spine.
Helps maintain an ideal weight.
Decreases circulating levels of adrenaline, the stress hormone, and increases levels of endorphins and other brain chemicals, helping to lower the emotional stress and improve mood, which is reflected in a sense of physical, emotional and social wellbeing.
Provides general feeling of wellbeing.

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5 Fitness tips for beginners

Posted on December 8, 2013 by john in Fitness tips

Fitness tips for beginners, All were once beginners in the gym and many we made mistakes not to say that we made ridiculous, so if you’re weighing in starting your training in a gym follow these tips to facilitate you to your first days in this “Temple of training.”

5 Tips for beginners in the gym

1. Do not panic : We all feel fear when we perform or live new experiences, many people are afraid to join a gym for several reasons: the main reason I’ve noticed about these people is that they are embarrassed his or thin current fitness either very old kilos. You should not see this as an obstacle but as a motivation, you must think that is just the beginning and soon to improve your fitness. You should also know that most people really with slender bodies in gym also probably went through the same situation.

2. No improvise : Although instructors fitness would guide you in your first days is advisable that before you start to read a bit about training, do not say you’re going to learn everything right away but if it is advisable to at least know basics workout. How would a famous movie ” Enter not into the boxing ring without knowing.”

3. Question: Do not be afraid to ask if you have any trouble with exercise or enforcement thereof, ask someone you see have insurance experience help and advise you. Not always the instructor will be available to you.

4. Do not overdo it : do not try to lift weight like you have years of training or try to make the male more super up, focus on technique not weight especially in your first few days of training. Try to lift a weight that lets you do 8 to 12 repetitions maximum.

5. Stay motivated : it has bought the vast majority of people starting a training program leave this in a period of six months or less, your motivation and ‘ll Go how determination, try to visualize your goal as much as you can and stay motivated, surround yourself with people with similar goals of this help you stay on track and not leave.

6. Be patient : The results of not really overnight. Be patient with hard work and dedication but mostly discipline ‘ll reach your accomplishments.

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Tips for weight training

Posted on December 8, 2013 by john in Fitness tips

Tips for weight training. Are some old acquaintances from the gym, they take years seeing them obliquely, but do not have a friendship, maybe you’ve moved a few times to try some exercise and little else. They are, in short, a mystery that I had not hitherto not interested too.
But every time you see that there are more women in the weight room, and to top it off, these women are looking pretty fit, and begin to wonder how that works dumbbells.
For you will unwrap well in the weight room here are some tips that you need to have in mind when facing the free weights.

Tips for weight training

1. Warm up before each series : While the general warming have done before the session, it is good before you start each set with weights, move some joints involved in the following year. The ideal is a circular motion with your wrists and shoulders in the years in which they are forced.

2. No sacrifice technique for weight : The weight is going to make the difficulty of the exercise, but what’s much load weight if run when we are doing something that has nothing to do with the right move. Proper technique will mark the areas that we work we want, and what is more important, do not put us at risk of injury.

3. Number of repetitions : One of the questions most often received the coaches, and it is one of the aspects that most myths circulating. Not confuse you between 10 and 20 repetitions is a good number for your workouts.

4. Number of series : A good weight training consists of between 20 and 24 series in total. The good thing is you do 3 or 4 sets per exercise, so this gives you 6 or 8 different exercises. Everything you do from there spare, because the weights require intense effort, and therefore need to be relatively whole.

5. Rest between sets : Long breaks correspond more to strength training, and as usually that’s not the goal, short make them better, earn more time and you will spread the session rests approximately 20 to 30 seconds after each set.

6. Special care with exercises in which you lift the weight : There are two distinct exercises and weights, which can hurt your lower back if poorly executed, and those without. All those who have to lift the weight while sitting or standing, increase the weight that holds your spine, and therefore this must be perfectly aligned, if curves outside the usual position is at these positions when you have a special care. Instead you do the exercises lying face down or are less harmful.

Now that you know the fundamental pillars on which to build your weight sessions to plunge, in this section you will find good exercises.