How to keep fit

Consider that only 20 percent of women who lose weight maintain their weight loss during the weeks after the procedure. So if you want to be part of this low percentage, follow to the letter these tips.

• Eat all, but in small quantities. At day's end will have gotten down on calories without realizing it.

• Do not avoid any of the meals. It is proven that when it comes to the table hungry consumed in excess, even beyond what we really want.

• Boredom encourages eating. Distract yourself by practicing a hobby. Read or go for a walk, and avoid the temptation to taunt something.

• Make sports. Enter in a gym, swimming. Burn calories and greatly enhance your figure. You can also do relaxation exercises that will remove the anxiety, which in some cases invited to dinner.

• Do not stand still watching TV. Much of the advertising is intended to consume sugary foods or drinks.

• Keep a schedule of meals and resist a drink between meals. If finally gives up, resorting to an "appetite suppressant" means an egg, a tomato, a large glass of water or an olive.

• Drink as much water as possible. At least one and a half. Thus, hydrates the body while eliminating toxins.

• Do not ever pass a glass of wine at dinner and forget about the liquor, rich in sugar.

• Always cook meat and fish baked or grilled. Not cold. Give them flavored with mustard or lemon, garlic or onion. Use salt sparingly.

• Eat every day fruits and vegetables. They are essential for the proper functioning of the body, because they provide vitamins, minerals and fiber that prevents constipation.

• Do not combine in the same meal fatty foods and carbohydrates, sugar or starch. This fatal mixture stimulates the generation of insulin, a hormone that promotes fat storage.

• Distribute food between different foods, so that alternate meat and fish. Also, always choose between entering or dessert. Do not take both.

• Write down everything you eat and drink daily. Indicate the exact amount, the way of preparation, the moment you eat and mood. At the end of the week, analyze mistakes.

AFTER A DAY OF EXCESSES
Holidays, birthdays, family reunions. Who has not spent a little too far in these times? The solution is to follow the day after a detoxification, eating only vegetables and fruits. It is not dying of hunger, we can eat up to two kilos of these foods. The fruit can be wholly or in juices, and vegetables in salads. This diet is indicated for healthy adults.

Different exercises to stay fit and healthy

Exercise! Join the gym or the facilities of a fitness club. Many institutions offer fitness rooms reserved exclusively for men or women.

"When it's best to exercise in the morning or at night? The best time to exercise is one that fits your schedule!

-Combine exercise with their most treasured priorities. Listen to the news in the morning, while doing floor exercise or go walking with a friend.

"Take a walk for charity. You make the exercise for a good cause.

"Exercise for bone health. Walking (or any other weight-bearing exercise) is a great event that helps you maintain good bone density!

-Get some exercise walking in the mall for 15 minutes before starting your shopping.

- Want to lose a couple of ribs quickly? Do sit-ups for their favorite television show to add some novelty to your exercise routine.

-Take a walk. Whether it is a path in the woods or on the streets of the city, explore the outside world, this also helps socialize and relieve stress.

-Schedule their workouts on the calendar and treat them as you would any other appointment.


-Enjoy the outdoors! Attack bike paths, playing a little tennis, or planning a picnic with family or friends at parks or recreation space.

-Measure each of your steps with a pedometer and see the distance traveled during their daily activities.

"Variety is the spice of life. Choose activities that make use of different skills and different muscles.

-Motivate to join a fitness course, either aerobics, spinning or kickboxing, you can have fun while training is serious.

Remember - whatever the diet, you should always measure the calories consumed and calories burned. Calculate the calories consumed from foods in your diet and compare you've burned during physical activity.

Exercise to breathe properly

The action to inspire and expire after t involve use of two-thirds of lung capacity.

Therefore, it is important to make this movement very well. If you train and learn to breathe deeply, you will have the advantage of opening the chest and unlock the back. How do you do? Bring your shoulders forward and cross your fingers of both hands behind his tail. Keep your arms straight throughout the body.

Inhale and stay in this position for a count of ten. Then exhale, relax. You can do this simple exercise into your workplace or at home, sitting in a chair. Council. If you feel tired, nervous, or trouble sleeping, you should perform this exercise before bedtime.

Exercises to get flat stomach

If you want to get a flat stomach in a month, do these exercises. If is constant, the results are as effective as diet.

1-Body V.
Sitting, legs straight lift and drop a little hands to support the trunk. Elevate your legs at right angles to the ground. Then go down without touching the ground. Repeat the movement five times.

2-legs back.
Lying down, spread your arms and hold her legs together. Slowly, move them back over his head, trying to touch the ground with the tips. Repeat five times.

3-naped upright.
Lying down, lift your head and spread your legs. Elevate about 20 inches off the ground and start making small circles with your feet until it joins up. Repeat five times.

4-Knees bent.
Lying down, raise your legs and raise the trunk completely. Flexing, touching his forehead with his knees and then raise them.

A tip: Remember that these exercises to be truly effective must be made daily and gradually increase the repetitions.

Exercises to make the abdominal muscles

1 - Lie on your back, bend your knees, feet, straddles the breadth of the hips and place hands on thighs. Pull your abdominal muscles toward the mat. Slowly lift your head and shoulders, the hands move to his knees. Repeat 10 to 25 times.

2 - Lie on your back, right foot and ankle to rest on the left thigh, just above the knee. Download the abdominal muscles and make your hands behind your head. Lift your body and try to touch the left elbow, right foot, knee, elbow right remains on the table. Repeat 15 times on each side.

3 - Lie on your back with your hands, palms up. Cross the ankle and heel to buttocks and pull your knees to your chest. Pull your abdominal muscles toward the mat. Slowly lift the hips with a bit of movement and control is dropped, the shoulders remain on the table. Repeat 10 to 15 times.

How to strengthen the abdomen and keep it flat

To have a flat abdomen, a slender waist and flexibility of movement, it is necessary that the abdominal muscles are often employed.

Beyond the appearance, abdominal and internal organs must maintain the correct position, this stimulates bowel movements and, equally importantly, helps the spine to support body weight.

However, problems occur when the muscles are working regardless of anatomy.

For example, when we work the rectus abdominis muscles (which form a kind of tables around the navel) to create a zone of intense pressure genitopelviana, attracting specialists in physical therapy and rehabilitation perineum.

The muscles in that area, in fact, are front and side walls of the abdominal cavity. Above is another muscle that separates the abdominal cavity of the chest (difragma muscle) in the back are the backbone and the bottom is a "floor" of muscles, perineum, the one that supports all the abdominal organs.

Therefore, to do sit-ups, the perineum is under high pressure. And if these movements are done poorly, the risk of prolapse (the "drop" or of the various bodies in various parts of the weakest areas of muscles - hernia) is very high.

Occurs and the risk of urinary incontinence, particularly for women who have a shorter urethra than men.

Place hands behind your neck and chin pressing on the chest, which tend to draw the head, causing tremendous pressure on the cervical vertebrae.

If the basin is not well stabilized by the muscles, sciatica and suffer back pain (LBP) and this will soon appear.

Take a break for a few months after having a child.
There is no way to do abs after childbirth because the perineum is very fragile.

During the recovery period is absolutely forbidden to "work" of the transverse muscles. Located on the sides of the abdominal cavity.

Do not put your chin on your chest!
These are some of the recommendations for exercises to strengthen abdominals:

"First, before getting up from the supine position, place hands on top, no neck.

Stretch your foot, knees bent and feet flat on the floor. During the uprising, do not put your chin on your chest (you can use a tennis ball under the chin).

The movement should be started from the shoulders slightly. Thus, the abdomen works best. At the end of a twisting side to side of the abdomen to relax a little. Maintain a slow pace of the exercises.

Baby Exercises

• Control head (two months) supports your baby on a pillow round torso and lift head, encouraged by any item or toy that moves before your eyes.

• Strengthen the leg muscles (from two months): the mother should press with a rubber tube and push with your butt baby.

• Abdominal (from three months) when the baby is lying, take your hands and gently take him to a sitting position. Do not repeat more than five or six times.

• Massage the soles of the feet (after six months): corrects minor defects and prepares the foot for a baby to have good support at the time of taking their first steps.

• Body Massages (any age) after exercise, relax muscles and embody the contact with the mother.

Autogenic training: Self-relaxation

One of the techniques known autorrelajación more concentrated, the effect occurs with short and clear formulas.
Autogenic means self-generated, and the term indicates that its practical training takes time and dedication periodically. The exercises are progressive, producing overall balance of the body and help fight psychosomatic illnesses.

Feeling the weight of the body
1. It takes the position of the driver, sitting, and the forearms resting on his knees, his head is tilted forward, shoulders and neck are relaxed.
2. Tell yourself mentally and slowly, the following sentences. Repeat three times in succession:
3. I am calm and relaxed.
4. My right arm is heavy and very warm.
5. Concentrate deeply on his right arm and feel how warm and weighs more and more.
6. Repeat the following phrases:
7. My left arm is heavy and very warm.
8. My arms are heavy and are very c ustomers.
9. Do the same
with the right leg and also with the left. Repeat the phrase:
10. My arms and legs are heavy and are very hot.
11. Feel the effects.
12. Staying relaxed and sitting for three or four minutes.
13. Finish the exercise by counting backwards from ten to one.
14. Keep your arms tight.
15. Breathe deeply, open your eyes and stretch.

4 exercises to strengthen the legs and hips

Exercise 1:
Bend and stretch.
From the off position, bend down.
-Rest your hands on the floor at an approximate distance of one meter forward. -Straighten your legs to lift the hips.
-Lift one leg, extending upward and backward. Avoid twisting the knee.
-Repeat with other leg.

Exercise 2:
Up and down like a top.
-Stand with feet together and hands at the waist.
-Turn your hips to one side and go down twisting like a top. Enough to sit down.
"Be careful not to injure their knees.
"Without help with hands, ascend turning in the opposite direction to that used to descend. You can also use the image of a screw to be unscrewed. "Repeat several times, to one side to another, up and down very slowly.

Exercise 3:
Kneel and project.
Assuming a kneeling position. Then lean forward and place your hands on the floor.
-Lift the chin and look up to the horizon and far away.

-Extend and lift one leg backwards, not exceeding the height of the back for not forcing the lower back. Repeat several times with each leg.

Exercise 4:
Stretch to the side.
-Start by lying on the side of his body.
-Support on the ground the outside of one leg, and forearm and elbow on the same side.
-Double leg resting on the ground back up to the knee and lift your top leg up sideways in the plane of his chest.
-Repeat several times, extending the right leg is raised. Then switch sides and repeat the full year.

Intense aerobic exercise

Vigorous activities: increased oxygen consumption more than six times the level burned by the body at rest:
• Walking very quickly, three to four miles per hour.
• Biking swiftly, 8 to 10 miles per hour.
• Swim or crawl quickly.
• Exercises with scaler.
• Tennis and paddle.
• Canoeing fast, more than three miles per hour.
• Move heavy furniture.
• Cut the lawn mower manual.

Moderate aerobic exercise

Moderate activities: increased oxygen consumption of three to six times the level burned by the body at rest:
• Walk quickly, two or three miles per hour.
• Bicycling for pleasure or transport, six to eight miles per hour.
• Swim with moderate effort.
• Calisthenics vigorous.
• Table tennis.
• Golf, carrying clubs.
• Fishing standing.
• Go canoeing, one to two miles per hour.
• Care home as general cleaning.
• Cut the lawn with a lawnmower motor.

Aerobics for beginners

Activities for Beginners: should start with 10 minutes between light to moderate exercise three times a week.

• Warm up a walk for 5 minutes, then work out at the right point of your heartbeat for 10 minutes and finished with 5 minutes of stretching.

• Add one minutes of exercise per week, ie, an increase of 10 percent. In order to improve their fitness, not only to reduce their risk of disease, you should practice at least 20 minutes of moderate activity three times a week.

• For more benefits and, perhaps, to prolong their life, try to reach a more vigorous exercise regimen and intend to carry out 45 minutes a day, four or five times a week.

• Note: Check with your doctor before starting any program. Once you are comfortable with this routine.

How much aerobic exercise is recommended

What is less known is exactly how much and what type of aerobic exercise produces these wonderful effects in life. For decades, experts in fitness just thought it was exhausting work. But recent studies, carried out long term, suggest that practiced constantly, any type of physical activity can strengthen your heart, lower blood pressure and protect against a battery of diseases.

In fact, changing from a sedentary lifestyle to one a little more upbeat, provides the greatest health disparities. To enjoy the health benefits of exercise, the Centers for Disease Control and Prevention of disease in the United States recommended for sedentary people, at least 30 minutes of moderate physical activity three to five days a week, for example, a brisk walk. If you're short of time, the 30 minutes need not be consecutive, but it is unclear whether some short periods of activity are as useful as one long session.

What is clear is that you must push yourself if you want to see a good improvement in energy, such as climbing stairs without gasping. This means taking your heart to a rate zone training - specifically, 65 to 85 percent of their maximum heart rate - for 20 minutes to an hour, three to five times a week. To find your right spot, you first calculate your maximum heart rate by subtracting your age at number 220. Multiply this number by 0.65 and 0.85 and keep your pulse at 117 to 153 per minute, for a person of 40 years.

An easier way: If you huff and puff as much as to be unable to speak, you're beyond their reach if he can sing, go to that rhythm. Another recipe: usually you stand at least an hour a day: above this strength workout with deep breathing and sweating a little, at least half an hour for three or more times per week.

And something more promising: the latest results of a study of 17,321 male Harvard students showed that the more active you are, the more live. The men who burned 1,500 calories per week through a vigorous exercise (equivalent to five sessions of 45 minutes of brisk walking each), were 25 percent fewer deaths during the study that lasted 20 years, compared with less active men who spent only 150 calories per week in their exercises.

Unlike other large-scale research at Harvard saw men who were active less strong as golf or gardening deal, did not live. It is believed that is because one has to improve his fitness to prolong life, and vigorous activity is the best way. But this does not mean that light to moderate exercises are useless: they can improve the psychological and functional capacity. If you do not help you live more can certainly help you live better.

Benefits of aerobic exercise

Unlike strength training (that tones muscles and skeleton), this gym has a significant impact on the heart. People forget that this is a muscle and like any other, bigger, get stronger and more efficient exercise.

Plus:
• After ten weeks of training three times a week, the heart muscle gets thicker and more oxygenated blood pumped with each heartbeat.

• The muscles of the torso, arms and legs that have been working out more efficient to extract the necessary oxygen from the bloodstream.

• Together these changes increase the resilience.

• Also, the flow is optimized in part by the improvement of small blood vessels that carry oxygen to tissues and remove wastes.

• Aerobic exercise reduces risk factors for heart disease: lowers blood pressure, raises the level of HDL cholesterol, keeping the veins free fatty plaques and reducing dangerous blood clots that are the leading cause of heart attacks .

• Finally, as the aerobic workout burns body fat and increases metabolism, is one of the best weapons we have against obesity.

• Physical activity also benefits the rest of the body. Walk a mile or two per day increases bone density and lowers risk of osteoporosis.

• By helping to regulate metabolism of blood sugar, it can stop the type II or noninsulin-dependent diabetes, which is the most common form of this disease.

• This type of gymnastics accelerates the immune system, improve circulation to their cells, which makes the body better able to overcome the bacteria and viruses. In two studies from Harvard University found that those who walked 40 to 45 minutes, five days a week for 15 weeks, half of reported cases of colds and flu than other sedentary group.

• Aerobic exercise reduces also the risk of breast cancer and colon cancer. Physical activity accelerates the transport of waste through the intestinal tract, so that does not irritate the colon. Another study conducted at Harvard to 47,000 men for six years found that the most active, running at least four hours a week or playing tennis eight hours a week had half the risk of colon cancer than those who were sedentary. Even those who exercised less - ran two hours or six hours walking per week - had the third of a risk than sedentary.

• The regular exercise seems to protect against breast cancer and other estrogen-sensitive cancers, including ovarian and endometrial cancers. Research conducted at the University of Southern California found that young women who practiced jogging, swimming or racket sports at least three hours per week beginning in adolescence, reduced their risk of falling ill with breast cancer from 20 to 30 percent, those who exercised four or more hours a week reduced their risk by 60 percent.

• More difficult to measure but perhaps more importantly, is the impact of aerobic activity on quality of life. It's simple: people who practice it tends to look and feel much younger than they are. Part of Ja reason is that the sedentary lost 9 percent of cardiovascular as each decade after age 25 years, the decline in active adults may be less than 5 percent per decade.

• Numerous studies suggest that aerobic exercise reduces depression, anxiety relaxes and calms the mind. One tends to assume that rest and relaxation are the best way to energize, but gymnastics combat stress more effectively. You may feel tired afterwards, but if practiced regularly, will eventually have more energy and sleep better.

Exercise self-healing in 3 simple steps

This is an essential exercise to correct posture to work the muscles of the neck, back, shoulders, besides those involved in the inhalation and the back of the legs, helping to prevent pain, and eliminate tension and contractures.

First step:
• Lean back against the wall with knees bent and together, bent to the maximum.
• Place your arms at your sides, palms of the hands upward.
• Breathe slow, relaxing especially during inhalation.

Second step:
• Gradually, separate your knees wide out to join his feet, plant against plant, maintaining the central axis of the body.
• Stretch the neck, tucking the chin and support the back of the skull and the entire back against the wall.
• Lower flattening shoulder blades on the wall. Place your hands under your thighs.

Third step:
• Extend your legs forward. As it does, pull back the toes, keeping your heels together.
• Keep your arms relaxed at your sides, palms facing up.
• Keep plants upright and the inner edges of the ankles touching each other.
• Lengthen the neck and the chin a little goal, turning his face to one side to another. Then tilt your head sideways to the left and right, doing the neck.
• Repeat the exercise several times in each direction. Return to the position: initial training, with the head straight and legs bent.

Exercises for Seniors

Maturity is such a good time to take care ta shape as any other, perhaps better. Active Aging helps improve muscle tone and diseases such as osteoporosis or heart failure. Simply walking for 30 minutes, up and down the stairs at home or avoid going by car whenever possible to walk.

Regular exercise is good for anyone and, in the case of the elderly, is of particular importance because it helps improve the functioning of virtually every system and organ systems. It also reduces cholesterol levels, controlling body weight and exerts a positive effect on the cardiovascular system. But the benefits continue, increases muscle function, prevent problems such as falls, instability or situations of lack of autonomy, improving certain tumors, like colon cancer, and has been shown that regular activity can help treatments calcium fixation in bones of a very remarkable.

It's simple: if a car is not moving, it starts to go wrong and if a body does not move, it atrophies. Sport is necessary not only to maintain good health, but it also helps to decouple the terms aging and dependence because the person practicing sport feel more active and able to live free of dependence until near the end of his life.

In older people, physical activity is also a good drug against psychological problems, because it improves self-esteem and decrease the tendency to anxiety. What are the most recommended exercises in over 65 years? Note:

• Walk whenever you can.
• Assist in the cleanup of the house.
• Assist in gardening.
• Go to shop on foot.
• Up and down stairs.

The standard model is walking. That is fundamental and must always be done. From there, you can do continuous running, cycling or swimming.
Beware, however, with the possible contraindications to physical activity: those with hypertension, for example should not do strength exercises, like weightlifting. Obese people should not run too much if you have more than sixty years, it is evident that with each stride will bear a great weight on the knees.

One aspect to consider is that the gym exercise program should be made, whenever possible, in groups of two to three people. In addition, care should be especially warm, since the sessions last between 50 and 60 minutes and should start practicing stretches tailored to the elderly, working joint mobility. Do not expect results the first week, since you need to go to the gym two or three times a week. Results will begin to appreciate after three months.

Exercise to tighten abs and mark

This exercise is a favorite of all time. This classic is known as the scorpion or crunch. The work is primarily the muscles of the abdomen or stomach.

Start position: Lie on your back with your legs bent and slightly away from your body. Place hands behind your head, but only as a position. This is not a support.

Movement: Lift the body, focusing on the abs, not the neck or legs. This should do with your stomach down, and trying not to arch the back. Think of it as if to hit the navel to the floor. After returning to the starting position without losing the position, all you have to do is breathe.

Recommendation: When you breathe and in the contraction (or in raised position) to breathe through the mouth, and when you return to the starting position, breathe through the nostrils.

Exercises to stimulate the heart and caring

Although it is common knowledge that regular exercise helps maintain a healthy heart, a group of scientists believes it has succeeded in showing why. The exercise stimulates the growth of new blood vessels. Contrary to what happens with the anaerobic metabolism that uses sugar as a source of energy, aerobic metabolism breaks down fat for energy.

The team of researchers from Duke University studied what happens in mice when they exercise in a running wheel. The training exercise stimulates the production of a protein called vascular endothelial growth factor (VEGF by its acronym in English).

VEGF stimulates the growth of new blood vessels or angiogenesis. The number of capillaries feeding the muscles increased and trained some of the muscle fibers that had been working anaerobically changed to work aerobically.

Exercises to relieve tired feet

With these exercises can prevent and alleviate the most common discomfort of the feet. At first, it can be difficult, especially if you are not accustomed to using the muscles of the fingers.

Pay attention to all directions and repeat 10 times each period.

• For cramps in the arch of the foot and the pain from the mallet finger: Perform this exercise in elevated heel, sit well with bare feet resting on the floor. Slowly lift the heel of one foot, keep it up for 5 seconds and pull the fingers. Download it to touch the floor again. Do the same with the other foot.

• For the fatigue of the feet and cramps in the calves and feet: Sit with one foot pointing on the floor. Curve your fingers and press down. Keep it up for 5 seconds. Do the same with the other foot.

• For cramps in the feet: Place cotton balls between the toes. Try to squeeze the ball with your fingers for 5 seconds.

• For pain caused by bunions: Sit in a chair and place a thick rubber band around both big toes. Try these fingers that pull in the opposite direction, ie, as if to break one another. Keep it up for 5 seconds.

• For mallet finger and cramps in the fingers: Sit in a chair and place a thick rubber band around all the fingers of one foot. Spread your fingers as much as possible and keep it up for 5 seconds. Do the same with the other foot.

Abdominal exercise for weight check

Starting position: Lie face up with legs bent at an angle of forty-five degrees. Support your feet on the floor and inmovilícelos somehow, for example by someone who kept on the floor.

Exercise: Take a weight in each hand and put his arms crossed over his chest. Slowly raise the body without reaching the vertical position, then scroll down too slowly to return to the starting position. Perform 10 to 25 repetitions in a series.

Function: This exercise strengthens the abdominal muscles.