Health Tips » Fitness Advices

Aerobics for a healthy mind and a healthy body

Viliyana Filipova — Sat, 09 Jul 2011 15:30:42 +0000

It has been shown that one-hour aerobics classes are able to suppress the appetite for longer than 90 minutes of power load. Experts say the effect of aerobic exercise is due to suppression of the two hormones during the workout – ghrelin and peptide yy. Thus, in addition to better self-esteem, aerobics and play a positive role to better figure. So if you need a tool to improve the overall condition – physically and psychologically, do not hesitate and start to attend aerobics. The mandatory condition which must be complied with prior to this is to check with your doctor, especially when you have a specific health problem. It is he who must decide whether aerobics will have no negative effect on your health and give those exercises that are most suitable for yourself, depending on age, gender, weight and your lifestyle. For example, if a particular person is overweight, the doctor is the one who should set the limit of carrying capacity that is not without risks to health. Once you go through a thorough examination by your doctor and he gave his blessing to start exercising, it’s time to discover the joy of movement and the benefits it brings to mind and body.
For what it’s there?
Take a look at some of the main advantages that offers aerobics:
- Regular aerobic activities with lower risk of developing many diseases, including diabetes, high blood pressure, osteoporosis and other diseases affecting the bones;
- Cardiovascular endurance increases the effect of the load, in addition to the favorable effects of aerobic exercise on the joints, lungs and circulatory system;
- Improves physical endurance as a whole, supported tone and shape the contours of the body;
- Aerobics enhances mood, since during training the body to release endorphins, which eliminate anxiety and depression;
- Aerobics improves memory, say U.S. researchers, since the exercises have a positive effect on the development of new brain cells, thereby helping to more easily remember.

Eat more fruits for weight decrease

Viliyana Filipova — Wed, 22 Jun 2011 20:13:24 +0000

Consuming large amounts of healthy foods such as nuts and fruits is an important and effective strategy for weight loss diet, say experts quoted by the BBC. If you want to lose weight or control their weight within reasonable limits, you must increase your intake of nuts, fruit, yogurt and vegetables – foods rich in valuable fiber. This will suppress your appetite and will not leave space in your stomach for calorie and fatty foods, explain researchers from Harvard University. Conducted their study involved 120,000 people and is published in the prestigious journal New England Journal of Medicine. Participants were followed for 20 years. To no surprise that associated with the most severe obesity food is chips. A portion of the salty delicacy has led to an increase in average body weight of 1.5 kilograms. The similar results were seen in people who have consumed an extra sweet drinks and fatty meats.
Which foods are appropriate for weight loss
An investigation shows that in the long run the most useful figure are foods such as yogurt, nuts, vegetables, fruits and whole grains. Eating yogurt additional portion per day resulted in a 0.37 kg weight loss and regular intake of vegetables – by 0.1 kg. A professor at Harvard, believes the content of fiber in these foods explains their effect. Fiber nutrients are high volume with virtually no calories. Therefore, high fiber foods sate

Magnesium theraphy

Viliyana Filipova — Tue, 01 Mar 2011 13:36:56 +0000

The magnesium performs a crucial role in the course of metabolic processes related to fusion or exchange of high-energy compounds like glucose. It is estimated that more than 300 enzymes in the body include magnesium in its composition. Enzymes involved in glucose metabolism require magnesium for its activation. The synthesis of lactate (anaerobic metabolism when glucose) in muscle cells was observed limitation of physical activity. Therefore, this latter product should be separated from the body as quickly as possible – a process in which magnesium is needed again. When people actively engaged in sports because of active metabolism requires adequate intake of magnesium. The physical hard work and active load sports provoke profuse sweating, thereby losing significant amounts of magnesium. The fluid that is lost is significant (about 2 liters per hour), particularly if high temperature and has high humidity. Cause of the magnesium deficiency is the increased consumption of magnesium due to active metabolism and accelerated renal excretion of magnesium. Athletes are subjected to prolonged physical exertion and more frequently suffer from magnesium deficiency than people who do not practice active sports.
The quantity of magnesium, which your dietary often insufficient to balance the magnesium balance in the body. It should be borne in mind that athletes compensate for the loss of magnesium recovery time. Magnesium deficiency can be avoided before the start of physical activity by taking magnesium. When athletes do not take enough magnesium have the following symptoms: neuromuscular hyper action, prone to muscle strains, muscle spasm and rupture of muscle fibers. The recommended daily dose of magnesium in athletes is about 5 mg of magnesium per kilogram of body weight. Increased use of magnesium in active athletes can not be covered only with food and so requires additional intake of magnesium. Regular intake of magnesium during the recovery phase in athletes helps to keep the levels of physical fitness.

3 ways to burn fat

Viliyana Filipova — Thu, 22 Jul 2010 12:47:31 +0000

How to exercise, what to eat, to remove excess fat – it certainly is an issue that involved anyone who wants to actively care for their health. Maybe now seriously train and eat healthy, at least in the majority of the time … Scales measured less weight, look and feel full of energy. But in all these efforts should not I download more than the accumulated fat? Should not they melt faster? And the women are particularly sensitive to those seemingly small surpluses appear and hard over the best jeans and spoil the desired appearance. Or you are a man with a belly formed, which unfortunately adds one year to another and otherwise young figure. Several experts in medical and food physiology – authors visited U.S. site WebMD, made another attempt to suggest you how to remove excess fat. Here are the top five in their way to do this:
1. How to burn fat? Be realistic!
Tip 1: Although it is unlikely someone will its nice to hear it, only the reduction of fat in certain areas of the body is extremely unlikely. In other words, if your goal is just that, change it and try to burn fat anywhere.
Tip 2: Give yourself enough time – the problem you are trying to solve is not simple, but if you regularly follow the right diet and exercise often, the time at least some of the fat will disappear. To assess progress, give her a few months. Even if your weight does not change, you will notice a difference in how your clothes stand.
Tip 3: This is perhaps the most treacherous advice – do not expect to be as they’ve been in 20 years. Skin loses its elasticity with age and its looseness adds an extra nasty kind of accumulated fat.
Other factors that turn excess fat into a serious challenge is the reduction of muscle mass and slowing down the metabolism – both related to age. This gradually makes the fight against overweight increasingly difficult.
But this does not mean that the granting of our body is inevitable with age! At least there, if you regularly make an effort. Preventing the emergence of fat is much easier task than removing them!
2. Workouts burning fat? Do cardio!
Whole body exercises that have a positive impact on the cardiovascular system are essential for the melting of fat. Even walking is a great example of this. One tip in this direction would be to move a little more hectic than usual, especially in cases where the primary effect is missing. Increase and training. For example, if you train 2 times a week, increase it to 3. Or if you run half an hour, do it than 45 minutes. Another effective way of removing the unnecessary fat is interval training – alternating fast and slow pace of training. An example is 5 minutes walking, jogging followed by five minutes and then repeat the combination. If you only want to run the first run around more slowly, then suddenly increase the pace. Thus more calories forests, ie and fats because they increase the intensity for a short period of time has proved more effective than ordinary cardio workout.
3. Workouts burning fat? Work out with weights or do other exercises power!
If you are trying to tighten your body and reduce fat, training with weights 3 times a week for half an hour are ideal for beginners. Once you master the accumulation of fat, 2 workouts per week are usually sufficient to keep the weight and figure. Train the entire body, not just focus on individual muscle group considered most problematic. All muscle groups should be included in the training.

If you want to lose weight follow your pulse

Viliyana Filipova — Sat, 26 Jun 2010 11:16:20 +0000

Running, swimming, weights we use every day … And quite often the sole purpose lose weight. But shed sweat does not guarantee the thin waist. You can listen in your heart. In the literal sense!
Exercise should be carefully dosed and it complies with the rhythm of the heart. The result of each training largely depends on the frequency of cardiac cuts – put in simple words by heart rate. Experts divided range the pulse (from a resting state to the maximum possible load) of 5 areas, each of which has its rules. In a body is supplied with power at the expense of accumulated fat and weakens a person and another – at the expense of glycogen, ie Endurance training is not to reduce weight. And at last, extreme area if we act recklessly and too hot, can very easily get even heart attacks. Area boundaries are calculated difficult because it required a professional approach. But their approximate calculation can help you not make mistakes, not only will not lead to weight loss, but will also harm your health.
The maximum rate is given by: Rmax = 220 – V (V is like your age).
Let’s trace the characteristics of the five areas. H would need to know before the pulse, to define its purpose and only then to start training.
1. Zone of low load, rehabilitation
0.5 to 0.6 Rmax
Health:
You can easily maintain a conversation, unable to be in use, the load is light, without effort.
This is the most comfortable training area in which slowly but surely strengthen your heart and increase your muscle mass. Calories burned also, but for this purpose have to train continuously. The load in this area is suitable for rehabilitation and treatment programs – after trauma in higher weight and cardiovascular problems.
Tip:
In this area must take place:
• most of the exercises if you are a beginner or have health problems
• 10-15 minute warm-up before serious training
Relevant activities: stretching, yoga, walking, Pilates, some dance lessons.
Pros and cons
+ Safe;
+ Accessible to people of all ages and levels of training;
+ Increased muscle mass;
+ Is lowered blood pressure and cholesterol;
+ Training is the heart.
- Does not affect the strength and resilience;
- Almost does not burn fat;
- Does not contribute to the formation of the figure.
2. Area of moderate workload and fat burning
0.6-0.7 Rmax
Health:
You can swap 1-2 words but to speak and to train you both too complicated.
This zone does not make any finish but the body must ensure that the muscles more energy. Up to 85% of calories burned it “give” from fat cells? For good effect, it is necessary to train 2-3 times a week.
Tip:
It is best to train listening to music that will set the pace. Use a player and pedaling, but do not overdo it!
Relevant activities: stepper, aerobic dance, fitness room, jogging.
Pros and cons
+ Common burns calories;
+ Correctly selected exercises almost no contraindications
+ Wide range of individual and group activities.
- Duration and monotony of some of the training (useless they are shorter than 40 minutes).
3. Zone of increased load (aerobic)
0.7 to 0.8 Rmax
Health:
Impossible for you to keep the conversation on the back of your shirt is literally soaked.
In the aerobic zone the main source of energy is muscle glycogen. Vessels grow lungs like steam boiler, the heart becomes stronger and even increase its size. The main objective of these efforts is the training of endurance and total reserves of the cardiovascular system. It is in this area train professional athletes – to achieve high performance they require large loads.
Tip:
If you want to lose weight and 2-3 months are already engaged in regular exercise, ask your doctor whether you can train in the aerobic zone. Start gently and gradually.
Relevant activities: cycling, a cross-country running, running on the trail with a maximum load.
Pros and cons
+ Excellent training for endurance trained man.
- Low efficiency of fat burning;
- Quite a contraindication.

What to eat according to ancient Indian tradition

Viliyana Filipova — Mon, 07 Jun 2010 04:42:31 +0000

During the day every four hours consecutively rotate three periods, hard Indian ancient tradition. The first period is peace (Kapha), the second – energy activity (Pita) and the third – the period of locomotor activity (Watts). These periods, according to Ayurveda are associated with solar activity. Kapha starts from sunrise to 10 hours. As a rule, the morning was calm and a physiological level of the organism that is reflected with calmness and gravity of the body. Pita lasts from 10 to 14 hours and is characterized by high placement of the sun. During this time people are especially hungry, say “Digestive fire is strongest. Watts continues from 14 to 18 hours. The sun has warmed the earth and air. Starts movement of air masses, wind appears and everything is moving – to swing the branches of trees, grass, water, etc. Watts was the period of greatest efficiency. Then all over again: 18 to 22 hours – Kapha, 22 to 2:00 – Pita, from 2 to 6 hours – Watts. It is this rhythm as Ayurveda all living plants and animals. Such activity was observed both in day and night in birds. Proceeding from these premises, Ayurveda offers the following recommendations for feeding during the day:
1. Get up in the period V, ie slightly earlier than 6:00 and will be active throughout the day. If you get during Kapha will be inert. Drink a glass of warm water. Wool work strengthens the intestines and helps to “evacuation” of the contents in the colon.
2. In the emergence of famine – breakfast with fruit.
3. Between Pita (especially 12 to 14 hours) when digestive fire is strongest, eat most of their daily food. This must be products rich in starch, which must be present and vegetables to get maximum energy. Then straighten the fifth and breathe through the right nostril – that will increase digestive fire.
4. Between the end of Watts – the beginning of Kapha (18-20 hours) eat their light dinner – before sunset. The sun is setting and reduces digestive fire. During this period it is recommended that food rich in protein to restore spend structures of the body. Needed more vegetables and better utilization of products. Repeat the procedure in doing immediately after lunch

What to eat before sleep

Viliyana Filipova — Sat, 15 May 2010 11:46:57 +0000

Probably every known following situation: trying to sleep but can not. Of course, we can resort to a sedative, but whether it should be our first choice. It is better to simply learn to control quantity of food at dinner, and dessert for someone leave the products that help sleep. These products relax tense muscles, soothe the nervous system, stimulate the production of hormones, causing sleep (serotonin and melatonin) and loaded stomach. It is helpful before sleep to eat a banana. Bananas contain serotonin, melatonin and magnesium – a mineral that helps the muscles. Known and tested means of chamomile tea is. It is not in vain ranks among the soothing drinks, because light has a soporific effect and is ideal for relaxation. Many people drink before sleep warm milk. In general, the milk contains tryptophan – an amino acid that has a soothing effect, and contains much calcium, which helps the brain to absorb the tryptophan. Furthermore, milk and affect the psyche. It returns to the human senses, from early childhood, when milk bottle embody peace and comfort. In warm milk may be added to herbal tea with a little honey. Sugar in large quantity stimulate neural activity, and therefore is not recommended, but compels the lower dose of glucose to the brain blocks orexyn – recently discovered neurohormones responsible for excitation of the cells. Sleep prior meal is not very good idea. However, the stomach will not be overwhelmed by a small amount of roasted potatoes that absorb acids, preventing the production of tryptophan. To enhance the effect of sedatives, the potatoes may have wrinkled tablespoon warm milk.
Small bowl of corn flakes (good source of melatonin) also quenches hunger and does not interfere with sleep. In kernels can add a little honey. If you suffer from depression, add in the oats and two tsp linseed. It is rich in omega-3 fatty acids. Handful of almonds (they contain tryptophan and magnesium) will also facilitate sleep. Furthermore, almonds are good for the heart. Along with the tea of chamomile can take a small slice of bread, which stimulates production of insulin, which helps tryptophan to reach the brain, which turns into serotonin. Another well-known source of tryptophan is turkey meat. Remember that triptofone works best on an empty stomach and the effect is compounded by the carbohydrates, so it is useful to dinner consists of turkey meat and wholemeal bread.

Diets for the summer

Viliyana Filipova — Fri, 16 Apr 2010 11:51:24 +0000

In warmer weather ca body literally switch mode that requires less food. That’s why summer is considered particularly appropriate to remove extra pounds. Judge for yourself:
• Outside is warm, we do not need permanent adoption of sustaining food and hot tea and the occurrence of hot days, fresh salads, light soups and juices become obsolete.
• We are Tempted variety fruits and vegetables, which are distinguished by their taste of winter “artificial variants.
• more wear light clothing, the more apparent the shortcomings of our figure.
• With the advent of warm days people adjust to more trips, walking outdoors.
That is why we offer a few recipes that will help you combine doing something good.
Vegetable Diets
Vegetables are particularly valuable for the organism. They are rich in vitamins and minerals contribute to weakening the body and cleansing, helping those who suffer often raise his blood, or sudden jumps up and down.
1. Strict vegetable diet
The total quantity of fruit and vegetables is 1.5 kg: cucumbers, tomatoes, carrots, cabbage, apples, peppers, broccoli, spinach, beets, leeks, peas, beans, celery, zucchini, pumpkin, 100 g of bran bread and 40 g of sugar ( for tea!). Of vegetables can be prepared salads or light meals, seasoned with vegetable oil.
Twice a week is permissible use of low-fat dairy products: milk, cottage cheese, yogurt, ayran.
Menu for one day so look for example:
• 1st breakfast: salad of shredded carrots, corn flakes and skimmed yogurt
• 2nd breakfast: cucumber
• Lunch: salad of vegetables and 2 boiled potatoes, seasoned with vegetable oil, a slice of rye bread
• Afternoon snack: red pepper
• Dinner: Salad of vegetables with vegetable oil.
If you follow this diet for one month, you will lose 3-6 pounds.
2. Diet based on vegetables
• Breakfast: 125 g cottage cheese, salad vegetables, 1-2 slices of bread, tea or coffee.
• Second breakfast: 1-2 fruits and vegetables (cucumber, pepper)
• Lunch: soup without fat – yogurt, vegetables
• Lean turkey or beef with garnish 3 tbsp green peas or vegetable salad.
• Dinner: 1-2 fruit, a yogurt diet, 1-2 slices of bread, vegetables, 125 g curd.
During the day it is advisable to drink 10-12 glasses of water instead of sugar substitutes are used.
Diet guarantee weight loss of 4 to 7 kg for 1 month.
3. Diet “cabbage soup”
Its authorship is attributed to Cindy Crawford. The only challenge is to reconcile with the obligatory throughout cabbage soup that manages to get tired for a few days of absolutely everyone.
Recipe for soup: 1 medium cabbage, 6 carrots 6 onions from 0.1 to 2 peppers, onions, 3 tomatoes, celery connection, green onions, 1 / 3 cup rice.
Vegetables are washed, cut and boil. 2 minutes before removal of the pan from the heat in the soup add pre cooked rice in vegetable broth and the chopped celery and green onions.
The quantity of vegetables to saucepan been read with a capacity of 3-4 liters.
• 1-3 days
cabbage soup, fresh vegetables (without limitation), 150 g diet yogurt
• 4 days
cabbage soup, half chicken stew
• 5 days
cabbage soup, boiled beef – 150-200 d
• 6-7 days
cabbage soup, fresh vegetables, 150 g yogurt.
4. Summer fruit-vegetable diet
Diet is suitable for the hottest days. It contributes to a sense of ease and very rapid weight reduction (up to 3 kg per week), but rather intends to “starvation” diet and it should not be abused for a long time.
• the 1st day – vegetable
It is desirable to eat green vegetables: cucumbers, green peppers, lettuce, leeks, celery. You can eat in any amount, but must not drink mineral water (not less than liter).
• the 2nd Day: Fruit
For example, apples, oranges, pears. Divide the fruit for 4-5 taken 4-5 doses. The main part is taken at noon. If you feel unbearable hunger, drink a cup of yogurt or ayran.
• the 3rd day: berries
Eat throughout the day raspberries, blackberries, blueberries, gooseberries and drink in unlimited quantities of mineral water.
• the 4th day: yogurt products
Choose a product: water yogurt, yogurt, yogurt and drink it in small sips throughout the day. If an empty stomach you worry too much, eat less fat cottage cheese with a little sugar.
• the 5th day: vegetable
Cabbage, pumpkin, potatoes, juicy tomatoes. Eat vegetables throughout the day and drink plenty of mineral water.
• the 6th day: fruit.
Favor of cherries, apricots and peaches. During the day, eat them in random quantities, but only dinner with a glass of yogurt.
• the 7th day: “juicy”
Throughout the day you can only favorite drink is fruit juice: apple, grape or orange.

Yoga improves concentration and reduces the stress

Viliyana Filipova — Thu, 28 Jan 2010 12:39:03 +0000

Yoga sessions with not only develop flexibility and muscle strength, but also enhance motivation, improve concentration and reduce the anxiety caused by the accompanying stress, according to a U.S. study. “No doubt yoga favorable influence on the psyche,” said Tracy Statlar, a sports psychologist at California State University at San Bernardino, USA. In the western world, yoga is considered a kind of physical exercise and east – the way of relaxation, a better understanding of perception and positive mental outlook. Study participants regularly practiced yoga for 10 weeks. The second and ninth week of the experiment they were tested by a standard method were assessed their level of concentration, motivation and anxiety. American experts determined the results as “surprising contrast with its” yoga sessions with significant influence of attention and ability to concentrate, improving them in times.
When all participants have been found to reduce the level of concern, and their motivations for achieving different goals visibly increased, reports New York Times.

Fibers are healthy for whole body

Viliyana Filipova — Sun, 24 Jan 2010 16:29:30 +0000

The most popular belief is that the plant fibers are useful for gut – not only as a means to combat constipation, but also as a way to prevent diabetes and heart disease. But in practice the benefit of fiber is not only that – according investigations they are useful to all parts of the body. Lack of taste made fiber plant is not particularly appealing to many, but even the minimum necessary amount of them – 20-35 grams a day is enough to translate their positive effect. Experts said the use of fiber reduces the amount of C-reactive protein in blood that is a precursor to stroke and diabetes. The use of wholesale pasta ground cereals increases the sensitivity of tissues to insulin, which allows to prevent the development of diabetes mellitus by the second type. Dietitians stress that it is the fruit and vegetables rather than food supplements are the best sources of fiber.
The following foods contain high levels of soluble fiber:
- Oatmeal,
- Nuts
- Leguminous crops (peas, beans and lentils)
- Apples
- Pears
- Strawberries
- Blueberry.
Some other foods contain insoluble fiber of human beings:
- Whole-grain bread
- Wheat bran
- Seed
- Lots of vegetables: carrots, cucumber, celery, tomatoes.