Having more muscles prevents cancer

To go to the gym to train because it was found that muscular men or those who regularly carry out training and providing care for their bodies and the development of muscle mass, have a 40% lower probability of cancer.

How was this possible?
During two decades of research have been made concerning the lifestyles of almost 9000 men aged between 20 and 82 years and concluded that the health of muscles and muscular force level are able to reduce the risk lung cancer, which exerts a protective function and preservation of the individual.

Maybe not every day, but a weekly dose of good fitness as you can see could bring many benefits...

Functioning of muscles and tendons

The muscles are the active part of the locomotor system and the human body has about seven hundred. When they contract under the impulse of the nerves, pulled in the direction of the bones, which are firmly attached by tendons. These are real fibrous structure through which the muscle attaches to bone, slipping by a sheath that prevent friction between the fiber bundles and bone.

Tendons are composed almost exclusively of collagen fibers within the periosteum and bone and muscle that connect through like tiny beads.

How to relieve sore muscles and bones

Plants are recommended rubefaciente action (producing flushing or redness), such as mustard. In general, are very beneficial for painful conditions such as bruises, sprains or arthritis.
Did you know that most of the patches that were placed by our grandmothers were poultices, Sinapis a term derived from the Latin name of the mustard?

• An option for extreme cases.
Another plant that causes similar effects is the pepper (Capsicum sp.) One of the substances it contains is capsaicin, which is capable of interrupting the flow of pain through nerve pathways. Its action is so effective that it is exploring its use in very severe pain such as migraine or some certain cancers. Anyway, we should clarify that its application (diluted to the skin) is quite dangerous. Remember, always suffering from acute pain, first consult a physician.

• Accessible and effective.
The spirit of rosemary (Rosmarinus officinalis) is considerably softer than the previous plants, but no less effective in pain of moderate intensity. The rubbing alcohol is also effective and very easy to prepare.

Cosmetic surgery of the abdomen, an area of risk

During pregnancy there is a dilation of the abdominal rectus muscles. Also, as in the case of the breast, skin has to test their elasticity to accommodate the greatly increased volume. Due to the combination of these two factors can produce different effects that depend, as before, the quality of the skin.

Fat around the belly button. When is it just accumulations of fat, surgeons often choose to remove it through liposuction superficial (linoplastia). It is essential to lead a band for a minimum of thirty days for the skin to adhere properly. When only on skin. The intervention is to eliminate the surplus, stretch the skin down and reposition the umbilicus in place. The scar is very thin and goes hip to hip, at the pubis.
Abdomen pendulum. Is called when both the skin and muscles and have made a great effort and can not return to their natural state or through the exercise. In this case, the operation is much more complicated, because you have to assemble the abdominal muscles, the navel relocate, remove skin and stretch toward the pubis, where is the scar.

This intervention lasts two to three hours and requires hospitalization for three days during which time it is important to remain at rest (in a half sitting half lying position) so that the scar is not disadvantaged. It is advisable to lead a band for a month and a half, and especially not to make great efforts the first 15 days. Later, after six months or a year, the scar of operations adbomen can intervene again to soften it.

Mothers in physical form

Physical exercise is highly recommended for pregnant women, but it must be the gynecologist who, in each case, authorize the practice of one or another activity.
The exercise stimulates circulation and oxygenation of the fetus; favors the stabilization hormone, helps eliminate toxins, prevents high blood pressure, prevent bone loss and bone elevates the tone of the abdominal muscles.

In general, if the woman did sport before pregnancy, there is no objection to continue practicing, except for some of the risky: horseback riding, martial arts, athletics, gymnastics with appliances, skiing (snow and water) Rowing, aerobics, basketball, tennis, paddle ... and all those who require an effort too violent.

The exercises best suited to women during pregnancy are walking a slight step, not wearied and, most especially, swimming. Both can practice during the nine months and are very beneficial.

The first improves circulation and prevents varicose veins and phlebitis, and the second exercise the muscles of the abdomen, arms and legs. If the doctor does not think otherwise, you can also run smoothly for walking or cycling, but only during the first few months.

Homemade exercises to be in physical form

We must be realistic: even if we spend every day three hours in the gym, we will not achieve overnight the body of Angelina Jolie. However, it is true that the practice of an exercise, whether it is, improves the look: favors the elimination of fat, reduce cellulite, exercises the muscles and prevents flabbiness.

Move your body
The biggest obstacle that exists to exercise is lack of time. But if the aim is simply to move the body and benefit from the advantages that this provides, five minutes a day are more than enough to begin with, and for the heart, blood circulation, metabolism and respiration begin to operate at any machine.
Then, you just have to raise a couple of minutes from time to time to achieve the ideal time, which ranges between 45 and 60 minutes.

For the year to end, we must raise the pulsations to a certain level, but not to exhaustion. This figure varies with age. For example, at age 20 in the exercise should be a minimum of 135; the 25, 130, and so are downgrading five beats per every five years. We must also control the maximum that should never be overcome, and that is obtained by subtracting the age of 180 athletes (for a person age 30, would be: 180-30 = 150 beats limit).

The latest research shows that the pace perfect for those who just want to keep in shape is to make some kind of exercise a day and not another. What matters is not how business is practiced. Moreover, one can combine several: one day a long walk, another gymnastics, swimming to the next ...

The best time for the sport are in the morning, between six and ten, and in the afternoon between four and eight, being the high points (in which the body achieves maximum performance) nine in the morning and six in the afternoon.

Before practice any vigorous exercise, it is imperative to do a few minutes of warming, to defuse the muscles and tendons. Running slowly, or walk to step lively dance for two minutes is enough to warm the muscles. Similarly, at the end do not stop abruptly.

Frequent injuries in the feet

These are the most frequent problems for wearing bad shoes.

• tendinitis. Caused by the protectors who oppress the tendons.
• BULTOMA IN heel. Because of the pressure on the heel.
• PAIN IN THE MUSCLE OF THE PIE. They do not have templates to correct the tendency to set foot inside.
• irritability, erosion and VESÍCULAS. Produced by the decorations of many plastic slippers.
• punching in the heel. For lack of additional buffer.
• sprain. Due to a bad pass or a forced posture.
• FRACTURE OF PROGRESS. It is due to the stress on the bones of the foot.
• RAM tendon. Distension due to a bad leap without sufficient buffer
• PAIN IN THE forefoot. For lack of subject
• Street and AMPOULES. For chafing at the pressure points.
• DISORDERS IN THE NAIL. Produced by constant pressure to not wear the shoes of the proper size.

How to eliminate cervical pain

Several times a day, especially if you work at a desk. Only some specific stretching exercises will prevent cervical pain.

Hours and hours passed before the desk, with his head tilted forward and the muscles of the shoulders and neck made so unnatural, are the leading cause of cervical pain.

But they also remain much time sitting in the car, a sedentary life, practice or have practiced sports traumatic as boxing, football or rugby, are other possible causes of one of the most widespread disorder of our time.

The focal point is the back of the neck area, consisting of seven vertebrae, which in normal physiological conditions should present a curvature of posterior concavity and thereby ensure the alignment of the head with respect to the shoulders.

For this area go all the nerve pathways that regulate the actions of our body and locomotor For this reason, if the physiological curvature is not respected, not only begins to make water neck, but it appears a whole series of annoying disorders (shown in the box).

Therefore, for individuals' risk 'is advisable to use ergonomic chairs (which help maintain proper posture), put the computer screen in front and not on the side, getting up from his chair as often as possible for the legs desentumecer and perform some simple movements stretching muscle.

To this end, we present three exercises perfectly feasible to repeat daily, to prevent or relieve neck pain, stimulating the muscles paravertebral and the trapeze, in order to maintain the proper curvature exert a beneficial physiological and decompression of the vertebrae .

But first, to assume the position of departure: supporting the pelvis, back and head on a wall, with feet slightly apart from it, legs slightly bent and arms relaxed throughout the body. Now making the 'retraction of the chin', that is, bring the chin back to accentuate the chaps, but not lower our gaze, which must always go forward.

Now go to the three successive movements:

1. Autoalargamiento the conduct of the column, that is, trying to lengthen the neck upwards to separate the head from the rest of the body. Avoid contracting the muscles of the shoulders.
The result is almost imperceptible movement, while important to stimulate the muscles paravertebral. Maintain the contraction for about 8 seconds, alternating with 5 seconds of relaxation. Make 8 to 10 repetitions.

2. Keeping in touch with the head of the wall, make-ups about Slowly side of the head, always with an eye toward the front. Repeat 10 times on each side.

3. Always with his head supported, slowly turning his head and look sideways, forcing overcome without the position of "end of career". Also in this case, ten repetitions per side.

How creatine

The creatine is a protein that is found in many tissues of the body, even in the heart. Overall the human body contains about 120 grams, almost all of whom (95%) is stored in muscles.

In any case, this amount varies depending on the individual: there have been at most 4.6 grams of creatine per kilo of muscle, and 3 grams minimum value as provided for every kilogram of muscle. A man of 70 kilos would have indicated between 80 and 130 grams of creatine.

On average every day we take about one gram of creatine with the normal feeding and other gram basis of what we produce food simpler: amino acids. This amount is used to reintegrate the two grams of creatine that the body loses every day with urine.

Taken in low doses creatine has no contraindication, although it can take in high doses, causing vomiting, diarrhea, digestive problems, heartburn and fatigue kidney.

Types of electrotherapy

Ultrasound algae proof:
It consists of broadcasting waves that increase the permeability of the membranes and help reabsorver fluids accumulated as edema or bruises. Very indicated problems in osteoarthritis, arthritis, tendonitis, sprains and edema.

Ultrasound anti-cellulite:
Electrotherapy high frequency also increases the permeability of the membranes allowing fat can be reabsorver in a way easier and quicker. Very indicated in cases of treatments for cellulite and lose weight.

Presoterapía:
It works by making a mild drain on legs and arms. It produces a relaxing effect and sedative, leaving a pleasant feeling of lightness in the legs. It also is indicated for people who have cellulite.

Electrolifting:
Issuing of microwaves almost imperceptible by the person, with anti-aging effects in tissues and body and facial muscles.

Therapy for circulatory stimulation:
This is a therapy to help prevent or mitigate the first symptoms of venous insufficiency, as the heaviness and swelling of legs.

It consists of lymphatic drainage, reflexotherapy and whirlpool spa with cold water, pressotherapy, fangoterapia specific, cold bandages and advice on medical diet for such problems.

Fitness Exercises

Fitness
Aquagym:
It consists of making a series of gentle exercises within the thermal pool for muscle toning and relaxation.

Aerobics:
It consists of a combination of steps high and low impact, where he worked all ios muscles of the body. It worked different physical qualities such as endurance, strength, power and flexibility. Help to lose weight and increases the control body, speeding up the properties such as psychomotor coordination and balance. Classes are offered varied steps, salsa, funk, ..

Streching:
It is a method to acquire flexibility that is accompanied by breathing synchronized to achieve greater elasticity of tissues.

Sauna and turkish bath:
Two different formulas to help you eliminate stress and toxins. The sauna use the dry heat and wet heat turkish bath.

Different types of hydrotherapy

Hydrotherapy
Scottish Shower:
His therapy is carried out through large water jets that muscle toning. It helps decongest areas where there is a tendency to accumulate fat and that includes your cellulite. It also helps to relieve the muscle contractures. There are advised to apply on vascular fragile areas.

Whirlpool:
Massages underwater acting as descontracturante, algae proof or circulatory. Massages are being carried out on a mechanized or manual.

Hydrotherapy with carbon dioxide:
These are restrooms with a mixture of water and thermal spring water rich in carbon dioxide. This treatment produces a series of responses in our bodies, especially the circulatory type, there reactive peripheral vasodilation, which increases the arrival of blood to the skin and results in skin redness, which shows that there has been a good response Vascular. It is particularly suitable alterations in skin, as it promotes healing processes as well as circulatory disorders.

Algoterapia-Fangoterapia:
The sludge and algae are excellent refills of trace remineralization elements, balanced and oxygenate the body. The therapist will advise the type of mud or algae in every proper treatment.

Pediluvio-Mandiluvio:
Equipment to treat upper and lower extremities, consisting of conduct contrast baths. Bathrooms hot baths are alternated with cold water causing greater movement in the treated areas. For treating varicose veins, edema, lymphedema and tired legs.

New hope for heart problems

Hearts broken. One of the reasons why heart disease is so devastating, it's because the heart muscle is not regenerates: once it is damaged in a heart attack, are injured so irreversible.

However, a new study suggests that in the future may apply healthy cells in the heart to help repair damaged tissue alone. Researchers at the School of Medicine at Indiana University injected cardiac cells extracted from embryos in the hearts of adult mice.

The new cells adhere to the adult heart, and grow up to become mature cells. The next step, according to experts, is to verify that the fabric improves cardiac function.

Anabolic steroids - Benefits and side effects

Its advantages
The anabolic steroids have been used successfully in the medical world to treat different types of injuries and illnesses, but all reports made so far indicate that the only benefits in healthy people are increasing muscle size and strength and physical endurance to train longer. But there is no evidence that any of these benefits can endure for long.

Disadvantages
(side effects)
Physical.
If the use of hormones does not cause side effects, would be allowed to use all the athletes. The rules that prohibit the use of male hormones are basically designated to protect the physical and mental health of athletes.

Excessive doses can cause, among other things, cancer, hepatitis, risk of heart attacks and direct damage to the same muscle as well as increased cholesterol levels in the blood, stimulate the production of cancer cells, causing the body stops production of testosterone, which in turn would cause severe effects on libido and sexual functions.

Some of the most notorious are the increase in body and facial hair, increased sebaceous secretions (oily skin), acne and priapism (persistent and painful erections). The frequent users also may experience cramps and spasms associated with rapid changes in their muscle mass.

Ordinarily, when used oral steroids, can suffer from gastrointestinal problems, including loss of appetite, vomiting, diarrhea, constipation and bowel irritation. When steroids are introduced into the body, a portion of the male hormone becomes the female hormone (estrogen), it can get to develop the bust in men.

Since the beginning of their use, can have headaches, bleeding from the nose, fatigue, weakness and fainting. In youngest users can cause cessation of bone development, which affects their growth, and further intensify even more the appearance of acne.

As if all this were not enough, a recent report indicates that excessive testosterone can cause the growth of prostate and block the flow of urine. It has also been seen in both men and women cause temporary infertility.

Psychological. Steroids, on the other hand, largely affecting the central nervous system and, indeed, psychological symptoms can be even more palpable that the biological at 70 per cent of cases are the first to appear.

Many consumers say they feel very well during the period using steroids, but studies say the opposite has been found that those who have used changing moods, showing aggression, violence, depression (especially when there is a dependency steroids), paranoia, extreme irritability without apparent cause, disappointment and sense of invincibility.

Steroids also increase the level of cortisol, a hormone the body, which is largely the cause of stress. This can cause neurological problems and hypertension. A study conducted by Harvard University, concluded that one eighth of the users of anabolic steroids suffered from the so-called "body-of Psychosis," which includes symptoms of hallucinations and paranoia.

The anabolic steroids as all types of drugs, have advantages and disadvantages; unfortunately, the latter are higher. At first, steroids were classified as miracle drugs.

A large number of athletes took their use to view their surprising results, why is that they have been awarded their jobs. However, increasingly people are within their influence, making the drug not only covering the sports world, but also in many developed countries is a fashion in gyms and even in schools and universities.

The psychological and medical communities around the world continue to study how beneficial and harmful are, and are increasingly being uncovered negative effects that positive.

Recommendations between each exercise muscle

If it is unable to perform your routine exercises in the gym for lack of time or because at the last minute was presented some unexpected commitment, you can also perform some exercises at night or early the next day. Learn to burn calories in the comfort of your home.

We do not need or apparatus or Mancuernas, just enough that you propose a minimum time of 15 minutes to avoid losing your muscle condition. Try breakfast before doing your exercises and you can keep your energy throughout the day. The basic exercises to do at home in a short time, should cover at least one each muscle group. Most troops are as follows:

• lizards.
Four sets of 25 repetitions each.

• Funds.
It uses two chairs and supports on the edge of one of your hands and your feet on the other. Slow and climbs slowly; performs four sets of 20 repetitions each.

• Abdominal.
Make the same number of sets and repetitions that get used in the gym.

• Sentadillas.
Make as many as you can, but always keep your back upright during the movement, if you can add some weight, the better.

What do exercises for each muscle

Try something new.
Your body is more intelligent what you think. If you do the same exercises for weeks, your muscles will become accustomed, increasing their effectiveness in these exercises. How bad can this be? A lot.
When your body becomes familiar with a routine, learn to use less energy to do the same job. If you change your routine from time to time, replacing with other exercises, your body will not have time to adapt and thus burn more calories and you'll see better results in your muscles.

• More weight = stronger
It reduces the number of repetitions and the weight increases with the army you. Make sets of 6 to 8 repetitions takes much less time than making them from 12 to 16 repetitions.
If you do less repetitions, you can increase the weight with which you work, thereby increasing your muscle volume. Another advantage is that greater weight with the coaches, more lessen the possibility that someone else is using the weights you want, so you do not have to waste time waiting for that move the device you want.

• Stay on the move
Try what experts call "active recovery". Instead of resting after completing each set, during that time (60 to 90 seconds) performed aerobic activity, like running in one place, jump rope or do stretching exercises. In this way, you can combine your cardiovascular condition of your workout with weights, instead of making them separately.

Among series
• Do not let the bottle
We do not refer to alcohol, but your water bottle. Keep hydrated is important, but continued to make trips to the carboys of water or source of energy drinks, we lose much time.
Not to mention that many times you encountered a queue of sweaty athletes who came before you. Moreover, according to various studies, the better to be hydrated condition your muscles for an intense training.

• Meet the team
Sometimes you can spend more time knowing that the team using it. Since choose the appropriate weight and adjusts to the height and intensity you want, you're wasting time you can use to ejercitarte.
To avoid this, it is better to memorize or pointing with pen on your sheet routine, at what level you must adjust the weight and how you work in each appliance.
Rather than try three pairs of Mancuernas to do with what you accommodation, making the pair to indicate the weight with which always work.

• Stretch in a single movement
Many times, when we have very little time army in the gym, forget the routine of stretching, when it is a party that we should never ignore. In such cases, you can replace your routine for one year in which stretching several muscle groups simultaneously.
Acuéstate upside down and flexing rus legs until your heels touch your buttocks and hold hands with your ankles. Jala your feet gently toward your buttocks and hold that position. At the same position, jala the top of your body backwards, then gradually relax.

What to do in the gym

• Notes the clock
Rather than count the repetitions do with the latter. If you have only 15 minutes to make your entire routine exercise, an exercise attached to every minute you have. For example, during the first minute, made all the replays you can press for shoulders. At the next minute, acuéstate to do all you can abdominal. Take the third minute making money, and so on.

• Replace appliances
In any gym never lack someone who carries just 20 minutes using the equipment you need and do not have time to wait. In these cases, it is necessary to have an emergency plan with which this device can replace it with another, not losing your time and patience. One of the best options is to opt for the Mancuernas, because there will always be a pair that nobody is using.

• Better one that none
When your big obstacle is the lack of time, makes only one series each year that usually do normally. A study at the University of Florida examined various volunteers, which took place either in one or three sets, different exercises during their routines. After 14 weeks of training, they discovered that making a single set of exercise, but more slowly and weight, was as effective as do three of the weight and speed accustomed.

• With your own weight
To perform a short routine and effective for your torso, the instructor suggests Fernando Cañizares make bars (in all its forms) and funds. The routine more effective when you have not much time, is to make a series of each of these exercises without breaks between the two: you can start making money, then dominated for bars or biceps (with the palms of your hands looking towards you ) And high bar for back and triceps (with palms in the opposite direction); in both exercises sure to touch the bar with your chest. It strengthens your chest using the parallel bars for lizards or, failing that, use two bases to reach your chest below the level of your hands.
You can also dominated giving back to the apparatus, so that passing the bar behind your neck, this will strengthen the muscles at the top of your back. With this routine will work your back, shoulders, chest, biceps and triceps in just five minutes.

• alternators
In the traditional resistance training, usually lose a lot of time during periods of rest between each series. To do this in less time, you can avoid these lapses by combining two different exercises without a break from one to another without any risk of injury. The instructor Cañizares explains that there are three basic ways to do this: "You can toggle exercises in the opposing muscles to work, as the biceps and triceps. You can also toggle an exercise working group muscle at the top of your body with another group at the bottom, and shoulders as Quadriceps. Or you can do different sets of exercises where you work the same muscle, as an extension of triceps and triceps with Mancuernas, without breaks between each other.

• Three in one
If you really do not have time, you can opt to use the method of "three in one" where do three different exercises in the same series nonstop from one to another. This method is most effective when the three different muscles involved with each other. Here are just some of the most effective routines:

• Push and pull
If you only have time to exercise two groups muscle, always opts for the back and chest. Working these two areas will also strengthen your shoulders and arms, getting four by the cost of two. The exercises are the key movements that involve pulling and pushing. When push, using the muscles of the chest, triceps and the front part of rus shoulders. When JAL, involving the muscles of the back, biceps and the back of your shoulders.

Here are three good options:
• Bench press and rowing.
• Bench press and with Mancuernas
Remo inclined to Mancuernas.
• Bench press tilted and pullover.

How to enlarge muscles

• Eat Oats
A recent study by the University of Pennsylva-nia, were fed to different athletes with oats 45 minutes before starting their routine exercises. The investigations concluded that thanks to the soluble fiber and low sugar content of this food, the athletes were able to significantly increase their performance.

• Balancea your energy
Do not eat an adequate amount of food a day can cause a drop in your energy level when it comes to ejercitarte. To keep it, you must keep a tally of the amount of carbohydrates and protein you get during the day. The appropriate amount should be 2 grams carbohydrates and 1.5 grams of protein (only if you do exercise for keeping fit), or 3 grams of carbohydrates and protein 2 (if you want to increase your muscle volume) for each kilogram of your body weight.

• Consult a professional
"Taking advice from an instructor during your routine, you can perform the exercises as much as half the time that if they did everything by yourself," says the instructor privately Sonia Warfel.
Another benefit of having a personal trainer is that one hour you enough to know how to properly do your routine exercises in less time.
Besides, taking your program in writing, no hesitation on the order of your exercises.
All this makes work more efficient and avoids largely wasted time in the gym.

• Programme time for the most important thing
Experts recommend 5 to 10 minutes warming or moderate aerobic activity to stimulate blood supply to your muscles.
But, frankly, many of us do not have time for that. We are not recommending that you exclude from your routine this warming, but does not necessarily have to last 10 minutes. Len Kravitz, coordinator physicist at the University of Mississippi, "from 3 to 5 minutes is enough time to prevent any injury to your muscles."

The benefits of cycling

• Its advantages.
Pedaleando racing a bicycle or a stationary bicycle, army most of the muscles in your legs, especially Quadriceps and buttocks. It also burns fat quickly and keep your physical condition in very good condition. If you do outdoors on a bicycle racing, boredom does not represent any problem.

• Its disadvantages.
Although your Quadriceps are in great shape, your calves are not exercising enough, allowing that there is an adequate balance in the development of the muscles of your legs. And if you merely take stationary bicycles, army still to a lesser extent the top of your body.

• The best way to practice.
Most of the stationary bicycles with pedals reclinados that are found in gyms, we offer the same resistance to pedaling a bicycle normal, but you can also put more emphasis on the calves in the Quadriceps.

However, it also enhances your exercise bike with an open air twice a week interspersing your own pace. It starts pedaling at a slow but steady pace, after intensifícalo up where they feel they can maintain the same speed, and then finish with the same rhythm you started.

Occasionally, if you can use a mountain bike. Desrizarte and jump on a surface with various reliefs, will give you the opportunity to exercise the muscles of your arms and torso, plus adiestrarte to maintain your balance.

The exercise of rowing

• Benefits
Whether you're paddling in a lake freely enjoying the scenery, or practice indoors on a stationary rowing machine, you get the big advantages of a sport aerobic, thereby strengthening your arms, legs, torso and abdomen. And it's better if you have the motivation of a competition to win.

• Its disadvantages.
If you're in very good shape, this is a very comprehensive exercise. But most of us use our backs too risky to suffer any injury to minimize the exercise in other parts of our body. And sometimes, if you do not in a lake with beautiful scenery, can become a monotonous sport.

• The best way to practice.
Practical twice a week, when combined with your routine weights. After
a warming of 10 or 15 minutes, maintaining a moderate pace of 20 per minute REM. Increase your rate of 40 to 45 per minute Remo and ends with the same pace with which started. Try each of these series has a duration of 15 minutes, then cools your muscles.