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Posts Tagged ‘exercise’

Year after year, in your list of resolutions for the new year, are recurrently the same goals: to stop smoking, learn English, to lose the extra kilos … And maybe you start to exercise, which often go hand in join a gym. Do not you think that this year, yes, worth the effort and take advantage of your hours of gym? Now is the time to turn your back on those studies that show that in the first month after starting, a high percentage is low.

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.

The Bikram is one of the last Yogas. This is a very physical yoga exercise consisting of a series of 26 postures, or asanas, but with a particularity: it is done in a room that is between 40 and 43 degree temperatures and a high degree of humidity. To get an idea, would like to practice yoga in a sauna.

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

The core is the center of the body and involves all the abdominal muscles and lower back, is our mainstay. Keep it strong is vital to prevent injury, correct posture and ensure that our movements are more efficient and functional.

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.

With all the activities we have on the day on many occasions we have difficulty attending a gym, so we bring you some exercises to do before bed, because we know that when you’re in your bed many of us feel guilty about not exercising, so with everything and move pajamas.

Standing erect, raise your arms so that you would like to reach the roof, take care that they are separated and strained your fingertips, while you stand on end; should feel the stretch all your muscles, just as up the view up and focus on your spine, each of the vertebrae are separated, imagine drawing a straight line on your back. Stay for 5 seconds, repeat 3 times.

1 exercises. Standing, bend your legs straight left, tries to touch your toes, make your waist strength and let the weight of your head do the same.

2. Fold the left leg and put your weight on it, so that the stretch to his right side, let the toe is up. Push yourself up slightly and gently drop down without losing the position. Do the same at the other end, makes three curls on each side.

Sit on the edge of it, bend the trunk forward toward the knees, stretch arms linked by the hands, keep your head in the middle of them. The important thing is that by doing stomach sink. Repeat 10 times.

Lying with the knees straight and legs extended, inhale and lift one leg about 5 cm and hold it 5 seconds, exhale lower it is very important that you do it slowly. Perform 10 repetitions with each. Eyes, arms at your sides stand firm.

Do not forget to exercise your hands

1. Always have on hand a de-stressing ball, squeeze it hard about 5 times, switch hands and repeat.

2. Sit down and put the ball in the middle of both hands, palms outstretched, at chest height to pressure with these, performed 3 sequences of 10 moves.

Eyes rested

1. Turn clockwise eyes clockwise, makes a complete circle, rest 3 seconds and do the opposite. Repeat at least 5 times.

2. Focus your eyes to a neutral color surface, draws with it a sentence or words that make you feel relaxed, do not move your head. Repeat 5 times with different words.

During physical exercise involved virtually all systems and organs of human body. Thus the system is the effector muscle motor commands generated in the central nervous system, with the participation of other systems (such as cardiovascular, pulmonary, endocrine, renal, etc.) essential to the energetic support to the muscle tissue to maintain the activity motorboat. In this presentation we will focus on the metabolic aspects and adaptations that occur in different organs and systems of our body when we do exercise of any nature. The immediate physiological responses to exercise are transient and sudden changes that occur in the function of a specific organ or system or functional changes that occur during exercise performance and disappear immediately when the activity ends. If the exercise (or any other stimulus) persists in frequency and duration over time, adaptations will occur in the body systems that will facilitate physiological responses when performing physical activity again.

METABOLIC substrate utilization during exercise.

Muscle contraction during exercise is made possible by a process of transformation of energy. The chemical energy stored in the bonds of molecules of different metabolic substrates (ATP is the molecule intermediary in this process) is transformed into mechanical energy.

The rupture of a high energy bond of ATP molecule provides chemical energy that causes changes in the ultrastructure of myosin to produce the muscle contraction process in this transformation much of the energy released is lost as heat or thermal energy, this has its advantages as the increase in temperature causes changes in various metabolic reactions mediated by enzymatic complexes, allowing these reactions are more efficient from an energy standpoint, for this reason it is recommended that a proper warm up before the execution of a workout.

Metabolic substrates allow the production of ATP comes from the reserves of the body or daily food intake. The most commonly used substrates in different metabolic pathways during exercise are Carbohydrates and fats.

Energy systems from which it produces ATP resynthesis for exercise are:

1. the phosphagen system: ATP and phosphocreatine (PC)

2. Anaerobic glycolysis

3. Aerobic or oxidative system

metabolic pathways in the body to produce energy through the resynthesis of ATP molecules.

Their participation during exercise depends on the intensity and duration.

1) O phosphagen system Alactic Anaerobic System: Provides energy in high-intensity activity and short duration, and the start of any physical activity. The most important substrates ATP and PC, while others are ADP, AMP, GTP and UTP. All have high-energy phosphate bonds.

ATP is hydrolyzed by the enzyme ATPase located in the myosin heads to trigger the movement of actin leading to contraction. The energy released in the hydrolysis of one molecule of ATP during exercise is approximately 7300 calories (depending on temperature and muscle pH).

ATP + H2O = ADP + P the energy released is used to perform work in addition to muscle, also for metabolic processes of synthesis and other cellular functions. Reserves will be depleted in the cell in 1 second during physical exertion.

Phosphocreatine (PC): Allows quick ATP resynthesis after use, since no energy transformation will take place in his absence. This resynthesis is done through a reaction catalyzed by creatine kinase (CK) that is activated with increasing concentrations of ADP + ADP PC ↑ + H = ATP + PC C reserves in the muscle cell would be exhausted in 2 seconds during exercise intense if the cell of the substrate was available only to maintain the work done.

1) Anaerobic glycolysis through these system only carbohydrates can be metabolized in the cytosol of muscle cells for energy without oxygen directly involved. Because it can resynthesize 2 ATP per glucose molecule. Provides sufficient energy to maintain exercise intensity from a few seconds to 1 minute. The passage of glucose into the cell is by facilitated transport (facilitated diffusion) through a membrane transporter known as GLUT 4, and the reactions of the cell. On the other hand it seems that the increase in free fatty acids (FFA) limits the uptake and glucose consumption in the latter stages of prolonged exercise when muscle glycogen and glucose levels are low. The passage of glucose to glucose 6-phosphate (G6P) in the muscle cell is irreversible so you cannot get out.

During the catabolism of glucose to pyruvate in the cytoplasm, the net energy yield equivalent to 6 molecules resynthesis of ATP, 2 ATP are formed in the cytosol (for anaerobic glycolysis) and 4 ATP in the mitochondria by the reoxidation of NADH, if not could re-oxidize NADH by this pathway, pyruvate is able to do, falling to lactic acid without requiring the presence of oxygen.

Pyruvic acid + NADH + H + = AC. NAD + LACTIC

Then, through anaerobic glycolysis only form 2 molecules of ATP and 2 lactic acid molecules that cause metabolic acidosis states is the consequence of metabolic muscle fatigue. Lactic acid dissociates completely normal pH of the muscle cell resulting in lactate and hydrogen ions. Must be buffered hydrogen ions into the cell to maintain acid-base status. The bicarbonate (HCO3) is the most widely used so by binding to a hydrogen ion increases the production of carbon dioxide (CO2) during intense exercise.

One of the key elements to consider when training is hydration, there are some points about this that we cannot ignore. They help us to have better results and of course, take care of our health. So much attention to the advice we give below.

First of all, it is essential to drink fluids before, during and after sport, thus guarantee an optimal level of hydration. This will also help us to delay fatigue and improve our performance.

To give an idea of what we do is important to start well hydrated and exercise and during the same drink between 200 and 300 ml every 20 minutes, depending on its intensity and duration. In addition, at the end you have to drink an amount equal to lost weight multiplied by 1.2.

On the other hand, it is important not to be guided by the feeling of thirst, since this appears when we are dehydrated, we must drink before they happen. It is therefore advisable to always have on hand a bottle and drink small amounts every few minutes.

Finally, it is important to avoid alcoholic beverages and if possible, opt for flavored drinks, and that make it appealing and amusing hidraración. These were the tips that we had to give; we hope will be very useful!

Nearly all the riders you put a lot of attention to the foods you do before workouts or sporting events that will provide energy and strength during the race. But, are you aware of the importance that also the food that is immediately after exercise? This will determine both the restoration of glycogen stores, such as repair of muscle damage occurred, and therefore influence the recovery and preparation for the next workout or sporting event.

In this post I will not elaborate on the bases and physiological processes relevant at this time, after exercise, because I’ve done before (see posts of “glycogen overload,” “Glycemic control” and “What to eat after competition “). The purpose of this post is to give you some homemade recipes, very simple, to take just after training.

Post-exercise meal drinking it aims to restore glycogen stores, replenish fluids and electrolytes, and repair the muscle damage that may have occurred. This should be rich in carbohydrates and high glycemic index turn rich in amino acids. The amounts of carbohydrates are recommended around 1-1.5 grams per kilo of weight, and protein / amino acids, 0.5 grams per kilo of weight. It is also recommended to drink at least 500 ml of liquid after competition or training. Let’s move this into practice with some simple recipes for different situations. (They are designed for a male of about 70 kg. Who has run for 1-1.5 hours at moderate intensity? You will take between 70-105 grams of carbohydrates and about 35 g of protein).

Suppose entrenáis mid-morning or afternoon, and therefore is not time to make a main meal but a snack. You have several options:

The easiest is to take a commercial preparation of recovery drink. Usually have the right proportions of carbohydrate, protein, fluids and electrolytes.

If you like the most natural things, you can make a homemade smoothie with the following ingredients (and digested is yummy great):

* 250 ml skimmed milk, bring sugar (lactose) and protein, plus líquido.batidos

* 1 medium banana, provides mainly carbohydrates. It also gives you a good taste to the smoothie.

* 2 heaping tablespoons baby cereal “8 cereals with honey” (typical porridge). Carbohydrates provide easy digestion and assimilation (it is hydrolyzed) and some protein.

* 1 scoop whey protein powder “Whey to go” brand Solgar (or its equivalent in other brands). It provides the proteins necessary to achieve an optimal intake. In addition, this mixture is enriched with glutamine and branched chain amino acids, very effective for the repair of muscle damage.

If you have no time or opportunity to prepare a homemade milkshake, you have the option of succoured bars. An ideal combination would be to take an energy bar (rich in carbohydrates) and another protein (high energy) accompanied by isotonic drink. The disadvantage to this option I see is that it is richer in fat (a little over 10 g between the two) which can slow the absorption of carbohydrates, which are sometimes a bit cloying and heavy. You know that everyone is different; if you do well, go ahead.

How sweet it is not your thing? Then you pull the turkey or tuna sandwich, best white bread type baguette, which is the highest glycemic index, accompanied by a yogurt with fruit and a sports drink.

If you train at noon or at night, before lunch or dinner, it is best after the isotonic drink, passes directly to make a meal of carbohydrates and proteins. Any combination of white rice with proteins is good; it has a fairly high glycemic index. Make sure that the protein you choose is pretty lean, like tuna or chicken. A good combination is white rice with grilled chicken.

Works abs, triceps, chest, shoulders and buttocks at a time
Sure you want a nice guy and defined muscles and strong, preferably coaching little … Well here’s an exercise that will allow you to put a lot of areas strong, employing approximately miutes per day penalties. We speak of the funds to a leg.
The funds are all excellent for toning the upper body. Place your hands at shoulder width, at a height above the ground (bank, coffee table) Keep the whole body in line and do five push-ups, reaching the chest to the area of support. Leg lifts without stopping, which will begin to tighten your butt and do another five changing and raising the other and get five more.
A variation:
When you keep your elbows straight five seconds position, raise one leg, lower it and then bend your elbows. Repeat elbow extension for another five seconds back up and make the lift with the other leg. Complete 15 repetitions of that whole sequence.
* Do it three times a week. Start with two sets and progresses over time to four series.

Losing body fat kilos of health is not just a matter of eating fewer calories, burn more also, so properly orient your training is essential to achieve good results. The contents of a training plan to lose fat should cover two main objectives: firstly, to produce a significant caloric expenditure. On the other, raising the metabolic rate.

1. Produce a high caloric expenditure

In this sense cardio are clearly the most suitable, provided the controversy revolves around which the duration and intensity would be adequate to metabolize fat stores as fuel energy (use stored fat in your body as an energy source majority). Clarifying this point is difficult since there is no point from which begins by obtaining energy from fat and on the other hand, also depends on the fitness level of each person. What we can do is recommend important criteria that must be considered.

The best means

Choose which means cardiovascular mobilize as much muscle mass and less fatigue may occur. This seems difficult to a priori, we can solve by choosing non-impact means and where the train is mobilized both lower and upper. Most suitable, especially for beginners and overweight people are the elliptical, rowing and swimming, less suitable for producing a rapid local fatigue are the career ladder and the simulator.

Time and intensity

We have always heard that fat starts to burn after 30 minutes, however this is not true at all. To access the fat stores, we significantly deplete glycogen stores, this change in energy supply occurs in a gradual and insidious, as reserves are depleted muscle glycogen and blood glucose, the body tends progressively to obtain energy through the degradation of fatty acids. Therefore, the longer the duration of exercise, greater participation of fats as energy supply. For this reason, we consider that a cardiovascular workout with a time less than 30 minutes will not be able to use energy reserves as fat, rather than 40 minutes exercise, significantly access to fat stores.

In terms of intensity, depending on the level of fitness. Trained persons should select moderate to high intensities (60 to 85%), while people who do not have good aerobic capacity should choose low to moderate intensities (50 to 70%)

2. Raising the metabolic rate

Another very important issue that often goes unnoticed is that our bodies try to maintain a high caloric intake. In this sense, muscle tissue is largely responsible for getting a high metabolism. People with high muscle tone, need more nutrients, muscle synthesis, thermoregulation, and so on. An active muscle, represents a high metabolic cost, even, and this is important, at rest. Finally, a varied cross-training and methods and means, avoid these surcharges that appear when performing the same act or repetitive activities and also be much more enjoyable and motivating.

For this reason, it is very suitable in weight loss goals, include a strength-endurance program with a goal of improved muscle tone.

Type of training

Force programs that complement a cardio workout for weight loss should be strength-endurance type where you select exercises major muscle groups in the form of circuit and with moderate loads where notice some muscle fatigue with 15 or 20 repetitions.

Sessions run

The group classes such as? Body-pump? where free weights are handled, also constitute an interesting alternative to achieve this goal. You can substitute your training room for these sessions. Even for people that start is advisable to start a program to condition room with machines and then have access to group sessions that are more demanding.

Order of exercises

To promote energy production through fatty deposits, it is advisable to remain at strength training before cardio. In this way we get a double benefit: firstly glycogen stores run out much earlier to more quickly access the fat in subsequent cardiovascular training, and on the other hand, strength training hormone causes release of catecholamines positively involved in obtaining energy through the breakdown of fatty tissue deposits.

Earn leg power without risk of injury to your back.
Development: Put yourself in the press as you normally would, but throw in the leg extension power to get off the foot of the platform. You get to work the leg power with minimum impact on the spine as being in support on the back of the machine column will release much of the load at the reception. It is important to note that this exercise should be undertaken only with light to moderate loads and speeds not too many machines as bearings and power cables are not designed for explosive movements and large inertia.

Muscle work: Work of the extensor muscles of the lower body, quadriceps, gluteus and calves. There is a significant eccentric work in the reception.

Indicator: Improvements leg power with minimal risk of injury and charges on the back. It is a very suitable exercise for runners and team sports.