Here some points that we must take into account when deciding on one or other facility, what to ask and how we should look to find a good gym where we feel comfortable, which is essential to not throw in the towel before time.

* Conveniently located. The first task we consider is the location of the center. There should be more than ten minutes of our work or our home. Although sometimes it is better to choose one a little further away because it offers better service than the one next to the office, in many cases, laziness to go to a faraway place helps us to leave earlier.

* Good references. The reputation of the center is very important. Ask colleagues or friends what they do, what you get hit and benefits to their place of exercise.

* What do you offer? Once in the gym, find the good of the activities offered. You can visit several, with all views, get a clear idea of what you need.

* Timetables. Find a center that has an ample supply, but make sure you perform activities that are available in your schedule. You should also check the level of the class that interests you, it may not be the most appropriate for you.

* With your own eyes. When you go to seek information must not only be interested in the price: do not leave without seeing the site. It will help you decide if the magazines talk about wonders of the place. Moreover, it seems incredible, but many people do not ask to see.

* Well-equipped. One of the things to look out for is in the material. They have enough and also not full of posters of “not working”. The appearance of the center will tell you whether you care or not. Notice also how people are when you intend to go.

* Be comfortable. Plus it is full or not, look in the atmosphere. Do you feel identified with the people there? This is a major cause of casualties.

* Good clean. One of the most important things in a gym is clean, so if possible, go to the locker room and see. Although not want to shower there, the showers are usually a reflection of the center clean.

* Money, money. Regarding the economic issue is important that you clear the fine print. If you drop temporarily what happens?

* Good professionals. So far all we’ve really been considered “unimportant”, most importantly, the soul of a gym, is the staff, especially the coaches. Many times coaches themselves also show the center, and if by chance while you’re watching a moment to let you correct someone who does something wrong, what better shows that you care for your customers? Furthermore, if the information given by the same trainer, ask to speak with him and tell you.

Other small details

* We must take into account many things to be comfortable: the music is so high that almost do not hear who shows you the center?
* Is all the material ordered? Many times it is almost impossible to find the pair of dumbbells (weight) you have to use. Sometimes you see a heavy, leave it at the bank you will use, looking the other and when you return it and have been …
* Ask if you just teach you to use the gym, or if, in addition, we design a program according to your needs and goals, and if you change it regularly and how often, or if instead will show the use of equipment and, if you want something, you will need to hire a personal trainer.

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The purpose of leading a healthy life is an increasingly common trend and much of this is the result of the excesses with which they are accustomed to close the year and reflected in significant increases in weight. The bad news is that as the months progress, those good intentions get lost in the monotony, the responsibilities and demands of everyday life.

Make short-term goals

For reasons such as these, it is important to short-term goals and identify those things that help us to constantly motivate. Nutritionists Food Guidance Center, COA, recommend simple steps not only help to meet the purposes, they allow you to enjoy the way by which we arrive at our goals.

For example, for those who want to improve your weight, we recommend three easy steps:

1) Eat at least three cups of vegetables per day
2) Controlling the fat intake
3) Perform at least 30 minutes of exercise five times a week

The importance of fruits and vegetables

The consumption of fruits and vegetables benefits the micronutrients and fiber provide, however, also influences the decrease in consumption of other higher-calorie foods to provide satiety. It must be remembered that this group of foods provide vitamins and minerals involved in the development and functioning of all body parts.

Fats are important foods in the diet at any age, however, it is important that their consumption is monitored to avoid falling into excess. For this it is essential to identify fats that benefit us as the plant in addition to helping to cook food, provide antioxidants beneficial to our health.

To better control the fat intake, you can use products such as cooking spray to let you know how much to consume at each meal, compared to traditional liquid oil, spray oil consumption is much lower than having a metering valve which helps in better distribution with less oil.

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Bikram Choudhry invented it in order to provide comprehensive health care throughout the body, strengthening it and preventing disease and injury, also helping to reduce stress and lose weight.

Bikram Yoga sessions last 90 minutes. Each of the postures or asanas treat different parts of the body including also our internal organs (cardiovascular, digestive, respiratory, etc). It works so that each posture serves as preparation for the next position and each performed twice.

Bikram postures especially auto.control enhance the concentration and mastery of our own body. To perform them, there are no limitations or contraindications. Although the person who is not going to make flexible, flexibility and mastery of each position will be coming to practice.

The heat also promotes Yoga postures also help eliminate toxins and burn more calories during the session. Although it holds up well during class much fluid is lost, making it important to drink plenty of water before and after-practice (but mostly before) or eating foods rich in potassium such as bananas.

Experts advise that for the Bikram provide all the beneficial effects it is necessary to practice at least 3 times a week.

Benefits

* Heat causes the positions and increases the flexibility of our body
* It exercises the cardiovascular system and burn fat
* The heat and sweating helps eliminate toxins accumulated in our body.
* Reduces stress and improve disorders such as insomnia and so on.

What you need

* A Yoga mat and towel
* Shorts, tank tops or any clothing that is light and sweat muchísmo.
* A bottle of water to drink small sips during class

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Improves muscle strength and endurance, increase cardiovascular fitness, improves flexibility and range of motion, agility and balance, posture, further reduces the risk of deterioration of the joints and bones, promotes weight loss increased caloric intake and ensures that participants will finish the class feeling completely rejuvenated and vibrating energy.

Also ideal for pre and post natal exercise, for those recovering from injury and / or overweight, and is great for beginners.

These routines will provide many health benefits, consult an expert to know how often you can practice, according to your physical condition. Get active today and improve your life!

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There is a high caloric expenditure. Improves coordination, balance and posture. The joints are secured since the minitrampolín absorbs 90% of the impact. It increases circulation and thus, the return of blood, which helps reduce cellulite. The rebound effect is caused by the high profits minitrampolín on the lymphatic system. The training generally improves the cardiovascular system

The energy expenditure that occurs in a session is excellent because the movements that make up the program does involving large amounts of muscle mass. In the 55-minute class could burn up to 700 Kcal, depending on the person. Moreover, being an activity in which the legs are under great muscle tension, as well as a rebound effect that causes the mini trampoline, blood return is strong and getting more emphasis to the most committed of women, are buttocks and hips.

* To whom? The class is intended for all people: men, women, young adults, seniors, everyone participates the level of force applied on the trampoline that they believe and for which they are trained.

* Do you have to have some skill? Quite simply, a couple of sessions required to adapt to the trampoline and when they will gain confidence is the total freedom of movement.

* What parts of your body out benefit most from your practice? Especially the lower body: legs, calves and buttocks and, parallel work, the middle: abdomen and lower back.

* Are group classes? Yes, they are 50-minute sessions led by an instructor that is done in groups, linking each movement to music and strong rhythms.

* Three reasons why we encourage the practice. Fun, novelty and high calorie burning.

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* Water counteracts the force of gravity being, therefore, a low-impact sport that is little stress to bones and joints.

* If you perform for at least 20 minutes at a time, maintaining a constant rate and rhythm, can be an excellent aerobic workout, helping to improve general fitness, and stimulate metabolism and burn fat.

* It is easily adaptable to all fitness levels. It does not take a great athlete for swimming if you take the minimum precautions.

* * The human being is generally upright and swimming, we turn to the horizontal, which

* It works fine motor coordination throughout the body.

* Improved cardiopulmonary capacity to be an aerobic workout while toning the muscles, since the resistance of the water forces straining.

* Make work more than two thirds of the body musculature, by involving both the lower body and upper, trunk and head, forcing a balanced effort between arms and legs.

* It has proved very favorable for people with asthma because it promotes lung function at rest and breath control.

* Helps to burn calories: practicing an hour of swimming burns 500 calories.

* Balance normalizes blood pressure and pulse. Strengthens the joints and improves posture by helping to place the column. Thus, it is highly recommended exercise for people with back problems.

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Some simply press a button to choose a virtual coach on a LCD screen that gives tips for running a workout in the most appropriate and with maximum benefit.

Others allow you to connect an iPod or USB device to create and store the training information and track your progress, watch videos or listen to songs in MP3 format.

Some have built-in LCD screen to display the most evocative landscapes or scenery for your training as a mountain, track or path.

The only requirement is to adopt the right position on the machine, perform the series of repetitions indicated by the monitor and do the motions as recommended.

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2. Little by little.
To lose weight and keep it off need to be patient because it requires a change of habits. Change the way you eat is not done in two days.

3. Attention to what you drink.
Fats and alcohol are the components of the diet calories. So are most to be controlled and moderate in the diet. Pay attention not only to what you eat but, above all, what you drink: a beer is almost the same calories as a steak.

4. Moderation and common sense.
To reduce the number of calories and lose weight is to eat less. To achieve this, when you eat away from home choose two starters instead of a first and second. If you are aware that your diet is unbalanced and, for example, consume too much fat, reduce your intake, but do not impose an overly restrictive regime.

5. Make five meals a day.
This point is equally or more important than before. So nothing to skip breakfast, lunch or dinner, as it causes lower leptin levels and, consequently, your appetite increases. To keep up, you better make five trips com moderate throughout the day, two or three large meals.

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1. Strengthen BASIC: latissimus dorsi and biceps

* Sit with your knees slightly bent and supports the feet on the pedals.

* Hold the handle for rowing and pull the cable to control chest chest at all times and keeping the arms parallel to the trunk.

* Return slowly to starting position without fully stretch their arms and keeping your back straight.

2. Men define Strengthen: Also rear deltoid

* Change the grip lat bar (bar back). Hold it with your palms down and beyond the width of your shoulders (approximately 10 cm.)

* Make the move as before, only now to bring the bar to the chest, elbows directed upward to shoulder height. With this move, participate more actively in the back of the shoulder.

3. Strengthen DEFINED ABDOMEN: obliques and abdomen also

* Take the handle “D” universal and pull with one arm. As your hand approaches the trunk, turn the waist to the same side in a controlled manner, without rotating the hip.

* Return slowly to starting position. With this turn of the chest, involving the rotator muscles of the trunk.

Workout Tips

1. Remember to keep your back straight during the series.

2. Choose a resistance that allows you to execute the movement properly, to avoid unnecessary stress on your lower back.

3. Do four sets of 12 to 15 repetitions of each exercise, resting up to 30 seconds between sets.

4. It is important that you focus on each phase of the movement. Do it slowly to involve a greater number of muscle fibers. Jala in three seconds and return in two.

5. As you feel more comfortable doing the exercise, do more emphasis on retract (close) the scapulae at the time of the pole, to give stability to the shoulder.

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Balance and core strength go hand in hand because a strong abdomen simultaneously transfers power to the arms and legs. Conversely, when we need strength interrupts functional movement and increases the risk of injury.

Today, training programs to stabilize the core are very different from the traditional abdominal. Now the goal is to strengthen the whole school for that before making a big effort, like carrying a heavy box, and core muscles are activated and stabilize the body.

The health and development experts believe that exercise conditioning core is significant movement toward a more responsible and pragmatic training, making it one of the most important exercises in the market today.

Some benefits of core training are:

• Corrects posture problems.

• Help to develop a great body control.

• Increases flexibility, strength and endurance.

• It is ideal for preventing and recovering from musculoskeletal injuries.

Class Features

Bosu – An unstable which means more challenge to the balance and strength throughout the body

Pilates SC – Whether in bed or floor, is an excellent choice to get started in strength training and flexibility

Core Pilates – Test your balance and control in a challenging area. Combine exercise with dumbbells and balls

Stability Ball – Much more than the classic abs. This class will combine different exercises to strengthen your body

SC Studio – Combines ballet exercises with strength and flexibility work

Tips for Core:

* Make 100 crunches is not as effective as exercise in which the abdomen is contracted in one position for 30 seconds.
* Do the exercises slowly for best results.
* Increase the difficulty of your workout every week: more reps or more weight, but involving a new challenge.

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