Health Tips » Fitness Tips

Main rules of the physical activity

Viliyana Filipova — Sat, 03 Sep 2011 12:54:30 +0000

You will not make an exercise, you will only “pick up the heat” – although for some people, this may be the only motivation to take care of his good physical condition.
In our material RPD is an abbreviation of the 3 basic rules of a vibrant, tight and beautiful young lady, a board member of the American Board of Physical Activity. According to her, to be energetic, in good physical shape, it is sufficient to follow only 3 simple rules.
Determination
To feel the responsibility to engage in physical exercise, Chris advises people to … signed for physical activity, which shows when, where and how they will be more active.
Sign it and ask relatives or friends to be your witnesses. Sounds a bit odd? Maybe, but really motivating. And furthermore, is not greater madness to neglect their own health by depriving your body of its healing movement?
Perseverance
Tell yourself that whatever happens, you will do exercises today, even if only for 10 minutes. No need to have perfect – just to be active every day will make you, imperceptibly for yourself to believe and feel how much you need and how the movement is worth it spend a little of your time.
Convenience
You must be rigorously honest with yourself about what physical activity fits exactly to your lifestyle and character. If you like kickboxing, Pilates or yoga, try this. If you do not have time or resources for courses, download drives his exercises and work at home. And you do not have time for this? Leave your car at the office or a pair of sneakers so that you can walk a little when you find a convenient time. “Ultimately, this is how we can achieve good physical shape – to do the best we can at least several minutes, day after day …”, said the scientist.

Why having problem with weight loss?

Viliyana Filipova — Sun, 21 Aug 2011 13:21:10 +0000

Sometimes the wishes and efforts of man to lose weight no results. In this case it is best to first analyze your daily eating habits in order to navigate correctly what prevents you lose weight.
Reason 1: No better evaluate portion sizes.
The results of studies show that people typically consume 700 kcal per day more than they think. The outcome is one – do an accurate account of everything eaten, as you know in advance how many calories each food contains, included in your daily diet.
Reason 2: You use too much fat.
Trying to avoid butter, mayonnaise, fatty sauces, often forget that products such as meat, milk, cheese contain too much fat. The solution was simple. First, the body must get enough fiber, vitamins A and C, folic acid – all of which help the weight loss process. Second – give up all fried. Even the “useful” in heated vegetable oil pan are harmful. Third, buying his semi, obrashtayte out the label – fats should be as less as possible.
Reason 3: usually skip breakfast.
Studies show that 35% of people skip the morning meal, because they believe this will reduce the amount of calories. In practice, however, that the amount of food lost in the morning to catch up during the day and as a result eat much “junk” products than it should. In addition to breakfast is good – not coincidentally, most experts say that this is the most important meal of the day. On the other hand, the most fattening when eaten before bedtime. So instead of rushing to work with an empty stomach, you prepare oatmeal or granola with milk, eat some fruit or drink a glass of juice.
Reason 4: Do not eat chips and drink sodas.
If you really want to download a kilogram, will have to quit this habit. In place of snack between meals, the most useful will be the fruit – apple, orange, even carrot.
Reason 5: ignore the whole-grain bread.
And it is made from flour, rich in fiber, complex carbohydrates, vitamins and trace elements. Typical refined bread products contain significantly more fat, sugar, salt, harmful additives and preservatives. Output: Decline of white bread in favor of whole-grain oats and nuts.
Reason 6: Used too little calcium.
Calcium strengthens bones and reduces the risk of osteoporosis – a well known fact. Fewer people know that this nutrient helps to reduce weight. Has been shown to keep your bones healthy and to effectively combat overweight, it is necessary to receive 1000-1200 mg of calcium daily in this desirable food. So: drink 4 cups of milk daily (better low-fat) – that will satisfy your daily need for calcium. Milk can be replaced with orange juice. Cottage cheese, most fish, yogurt, low fat cheese, figs, carrots, apples are also good sources of calcium.
Reason 7: Do not rate enough legumes.
Soybeans, peas and beans are an excellent source of vegetable protein, fiber and complex carbohydrates, absolutely devoid of saturated fat and cholesterol.
It is recommended that this type of food to attend daily in the diet – at least once.

Sports and physical exercises help against the cellulite

Viliyana Filipova — Sat, 30 Jul 2011 08:03:46 +0000

If you want success in the fight against cellulite, you should regularly engage in sports and special exercises. The exercises included in the special program, help to remove fat from the body and thus prevent deformation of the connective tissue.
- Stand up and stretch your hands forward. Take 10 slow, deep breaths, and squat. This exercise stimulates the circulation.
- Stand up. Place one leg back with knee straight and bend your other leg. Bend slightly forward and place both hands on the knee. Keep your back straight 10-20 seconds. Repeat with other leg. The exercise is done 10 times.
- Lie on your back and breathe. Straighten your arms above your head and exhale, stretch forward upper body. Drawing on his heels, lean forward as you can. Hold this position for 10-20 seconds, then breathe again and lie to the starting position. Repeat exercise 10 times.
- Lie on your back on the floor. Place left foot on right knee. With both hands, lift your right leg up and try to hold it for 20 seconds. The back should not be separated from the ground. Repeat 4 times with each leg.
- Turn on your left side and set his hand on the floor. The upper leg is lifted up, then put down without touching the bottom. Please have the other party. Repeat the exercise 10 times with each leg.
- Stand with feet slightly apart. Slightly bend your legs at the knees. Belly forward. Take your body weight on one leg. Hold this posture while you literally “flare up” muscles. Repeat 3 times with each leg.
Running, cycling and swimming also help.

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

Whole grain foods

Viliyana Filipova — Tue, 17 May 2011 22:32:43 +0000

They are a good source of fiber and other nutrients that play an essential role in regulating blood pressure and heart health. The easiest way to include in your diet whole grains is to completely replace them with foods with refined flour (such as white bread). The dietitians also recommend the consumption of ground flaxseed – small brown seeds, which contain relatively large amounts of dietary fiber and omega-3 fatty acids.
Which cereals to choose:
• Whole meal
• Wholemeal bread
• Cereals with high fiber content (5 or more grams of fiber per meal)
• Brown rice, barley, whole wheat spaghetti
Which cereals to avoid:
• White bread and flour
• Doughnuts
• Waffles
• Biscuits
• cakes
• pies and other sweet products
• Popcorn

Low-carbohydrate diet

Viliyana Filipova — Fri, 08 Apr 2011 11:30:19 +0000

The low-carbohydrate diets are becoming more popular among people looking for weight loss. And it is not surprising given the large number of those who are unable to lose weight with their help. One of the most successful authors of books about low-carbohydrate diets is Fran McCullough, whose first book on diet and diet became a bestseller in the U.S. in 1997. Three years later she released and Living Low-carbohydrate, which explains the difference between the strictest low-carbohydrate diets and more liberal on that and she is a supporter. She describes how one can become a low carbohydrate diet in everyday life. The diet fails to take into account the individual circumstances of wanting to weaken and comply with dietary health. The diet is not recommended for pregnant or lactating, and people suffering from hypothyroidism and diabetes.

Some fast exercises to get out from the cellulite

Viliyana Filipova — Mon, 21 Mar 2011 11:37:53 +0000

Once identified the diet for a week now we emphasize the program of exercise. Our goal is consistent and lasting weight loss method, tightness and maintaining shape. The most commonly affected areas by the accumulated weight are: abdomen, hips and thighs so-called cellulite areas. The cellulite exercises combined with proper diet lead to high scores. The exercises are necessary and useful, since 24 hours after the execution body is still burning calories. Until they fulfill the cells are loaded with oxygen and energy level of the whole organism increases. Cells received a considerable amount of oxygen passing mode of oxidation – in other words, burn fat. Do exercises at least 3 times a week and soon you will notice that skin affected by cellulite areas is firmer and more elastic.
Exercise 1
Lie on your back with knees bent in the legs. The arms are next to the body with palms against the floor. Lift the hips with tight abs, hold a few seconds and return to starting position.
Exercise fight cellulite in the abdomen, hips and thighs.
Make 15-20 repetitions.
Exercise 2
Lie on your back with arms propped on elbows. The legs are tightly together, in Spitz position. Start slowly bend your legs at the knees so that you feel tension in the hips and buttocks muscles.
Exercise fight cellulite in the hips and thighs.
Make 15-20 repetitions.
Exercise 3
Lie on your back with legs straight, abs tight and your hands behind your head. Lift your legs up and bend them so that the knees to become perpendicular to the floor.
Exercise fight cellulite in the abdomen, hips and thighs.
Make 15-20 repetitions.
Exercise 4
Kneeling posture in the dog. Slow drag “the body back so that it can sit on your heels. Hold for several seconds and slowly return to starting position.
Exercise fight cellulite in the abdomen, hips and thighs.
Make 10-15 repetitions.
Exercise 5
Lie on your back with its center of gravity of the seat. Lift your feet about 30-40 cm from the floor and start crossing them in the air.
Exercise fights cellulite in the thighs.
Make 20-30 repetitions.
Exercise 6
Lie sideways with one hand propped on the floor at the elbow and the other, stretched parallel to the floor. Slowly lift one leg up to the arm, hold for a few seconds and return to the starting position.
Exercise fights cellulite in the hips and thighs.
Make 10 repetitions with each leg.

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.

Yogamatic helps you reach your goals

Viliyana Filipova — Tue, 07 Dec 2010 14:18:59 +0000

Some of the most interesting in life can be some of the most ordinary. If you do yoga it can become an essential part of your being and can do you a lot of good. In order to achieve the best results in any sport it is essential to understand that you should be doing it on a regular basis to achieve the best results. It is important to remember that people have to spend some time every day devoting to a certain physical routine. This can be yoga or jogging, skipping or a bit of dancing. There are many things people can do to make their sessions more comfortable and choosing the right gear is one of those things. It is essential for people to visit everythingyoga.com, LoveToKnow Yoga, yogapilatesgear.com, yogamatic and Barefoot Yoga Co. and see for themselves.