Articles by "Fitness"
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2:47:00 PM ,

 Fitness  is a type of physical activity that is aimed at maintaining overall physical fitness. In addition to physical activity, fitness involves a healthy diet. All this is selected individually - depending on age, health status, structure and features of the figure. Fitness classes improve:

 flexibility; 

endurance; 

strength; 

balance and coordination;

 reaction;

 speed. 




The great popularity of fitness is due to its easy accessibility, you can do it even at home (exercise, jogging, etc.). 






The history of the emergence and development of fitness 

In ancient times, physical fitness helped people hunt and defend themselves from wild animals. In addition, people had to work very hard, these loads helped to be healthy and hardy. Many believe that the Greeks made a great contribution to the development of fitness, they devoted a lot of time to sports and turned it into a real art.

 According to another common theory, fitness came to us from the USA. American soldiers, in order to pass the time, carried out various sports training, pulled up, push-ups, strengthened the abdominal muscles, etc.

 Over time, people have realized that the quality of life depends more on the level of physical development of a person. Today fitness is very popular, there are more and more new directions and programs.

 Fitness Directions 

Yoga is a set of spiritual, mental and physical practices of Hinduism and Buddhism aimed at controlling mental and physiological functions. Exercises in this technique are poses that must be maintained for some time. They are aimed at developing strength, endurance, flexibility, improving posture and metabolism.

Shaping is a type of rhythmic gymnastics that includes a set of simple and affordable exercises aimed at improving the figure.

 Callanetics is a system of stretching and static exercises that alternates with yoga asanas.

 Pilates is a set of exercises that is aimed at creating a healthy and fit body. The main emphasis in Pilates is on the muscles of the abdomen, back and pelvis. 

Bodyflex is a system of exercises that combines correct breathing (you need to breathe in a special way) and stretching exercises. These exercises can help you lose weight, strengthen your muscles, and improve your overall well-being.

Strip plastic is a kind of aerobics, which is very similar to erotic dance, which is filled with extraordinary sensuality and plasticity. Exercising this type of fitness strengthens muscles and has a beneficial effect on the entire body. Strip plastic does not require exposure. 

Aerobics is a form of gymnastics that consists of aerobic exercise accompanied by rhythmic music that helps to keep track of the rhythm of the exercise. Aerobic exercises: walking, running, jumping, flexibility exercises, etc. 

Water aerobics is a type of fitness that involves performing physical exercises for all major muscle groups in water to music. 

Stretching is a set of exercises aimed at stretching muscle tissue, which leads to increased elasticity and flexibility. 

Workout is an amateur sport, which consists in performing exercises on sports grounds. Most workout exercises require a crossbar, parallel bars, wall bars, hand bars, etc. 

Crossfit is a form of fitness, the essence of which is constantly changing functional movements performed with great intensity. CrossFit contributes to the development of the athlete's physical form, reaction, speed. 

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2:22:00 PM



"If you don't know what to do, do it according to etiquette." This saying applies to every area of ​​our life. Have you bought a fitness club membership? You should know - there is etiquette here too. No, not safety rules (although they are, of course, also important and any instructor will tell about them), namely the unspoken rules of behavior in the fitness room that will help you feel comfortable from the very first day of training.


 

1. Appropriate equipment.

Any workout starts with the right equipment. It does not have to be fashionable, but it must be appropriate and comfortable. For example, running shoes are not suitable for barbell exercises. Choose your clothes wisely. This will relieve you of surprised looks and give you confidence.




2. Simulators - for everyone!

Exercising exercise equipment for a long time is bad form. It is even less appropriate - to rest on them between approaches or leave your things - a phone, a bottle of water ... Completed the exercise - release the shells. This will help you maintain your reputation as a polite person.


3. Clean equipment - a clear conscience.

It's a good habit to come to the gym with sanitizing wipes. Wipe them after yourself any equipment: exercise equipment, dumbbells, barbell, stationary bike saddle ... It will take a little time, but visitors are pleased.


4. We remove the phone!

Or we transfer the gadget to the player, timer, pedometer mode during training. Solving issues over the phone on a treadmill is completely inappropriate.


5. Mirrors in the hall are common!

So don't block them by taking endless selfies. Remember, seeing your reflection is essential to self-control and perfecting the correct exercise technique.


6. In the locker room, we act quickly.

Especially if you get there during rush hour. Try not to take up a lot of space on the bench, and immediately put unnecessary things in the booth. The same goes for the shower room. Leave the spa treatments at home and take a quick shower here.


7. Be polite.

It is banal, but no one canceled the respect for each other. Be kind and don't show a bad mood in the audience. Leave a pleasant impression about yourself, and you will easily feel at home in any fitness club!

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1:01:00 PM , , , , ,

 Bad abdominal exercises:


 But caution must be "exercised" says Dr Garry Tew wrote in sport and exercise science (the official publication of the British Association of Sport and Exercise), when considering abdominal workouts because some may be inappropriate in relation to age, status and experience of the health of the individual. Therefore, some ab workouts for women could be unfit ab workouts for men and vice versa. There is also, says Dr. Tew, exercises that are "just plain bad" for you. Two of them are variations of the old favorite "sit-up." While the sit-up is usually a good abdominal exercise, it is potentially dangerous to do sit-ups with feet firmly and keep your legs straight on the floor. These exercises, says Dr. Tew, produce a strong lumbar pressure intervertebral and compression which may cause or exacerbate pain lower back, or even injure the lumbar spine, particularly in individuals with disorders of the lower back. in other words, it is clear from Mr Tew depth knowledge that all drives for abs are suitable for everyone and that care must be taken before starting any exercise program such. that is why the consultation of experts www.changingshape.com you will save time and effort ( and damage and pain) when choosing a fitness plan that suits you best because the team devoted to it to provide the best customized schedules to their customers, take their specific circumstances into account. You will need * Comfortable clothing and footwear * An exercise mat * A towel (for comfort or if you do not have carpet) 



Exercise 1
Start by positioning on the mat, on your back, knees bent and feet flat on the floor. If you are new to exercise or want to make the exercise easier, you can put your feet in a barbell with weights. If you do exercise at home, use a piece of heavy furniture that has a gap to slide your feet under. This helps you in the abdominal lift. Extend your arms, place your hands together and the upper thighs. Lift your head, neck and shoulders on the floor and tuck your chin to your chest. You should feel tension in your upper abdominal muscles. Start lifting the upper body on the floor, sliding your hands up your thighs, wrists up to the top of your knees. When you lift your body until you should be breathing through your mouth and you lower your back to the floor, you should be breathing through the nose. 

Exercise 2
 Cross your arms over your chest and place your hands on top of your shoulders. Lift your upper body on the floor with his chin tucked into your body now curl up as if you were wrapping a towel. As you start your curl you need to breathe through your nose and exhale when you reach the end of the loop. Repeat this cycle about 10 times. 



Exercise 3
 Remain lying down, knees bent and arms flat at your side. Turn your palms up. Start by raising your legs in the air, slightly curved. Exhale through your mouth and reduce your curl more abdominal and feet to head back as if you were wrapping a towel. Breathe through your nose and the lower curve of your abdomen muscles before. Continue the action of moving your legs back and forth as if wind and unwind your towel. Remember that movement is always contrôlée.Vous should feel the tension at the bottom of your abdominal muscles. Repeat this cycle about 10 times.

 Abdominal exercises are essential in any strength and conditioning program. A strong core is essential for athletic performance and to prevent the occurrence of injuries and back pain. There are literally thousands of abdominal exercises and variations much of each. There are also countless tricks promising Fitness washboard abs in just a few minutes of exercise a day. While such aid may exercise or may not be effective in strengthening the core, they are useless. Many abdominal exercises that require nothing other than exercise mat or towel will strengthen the muscles of the core region as effectively. An abdominal exercise abdominal training workout with program requires high intensity muscular overload and an increase in the intensity gradually. 

Stomach exercise must be done carefully so that your lower back is supported properly. Stomach exercise can help build the entire abdomen region because the upper and lower abdominals are not separated and connected. Of course, there are stomach exercises that can help build and strengthen specifically the lower and upper abdominal muscles. 

Abdominal exercises can also help you gain stomach muscles and back muscles strong. This can reduce the risk of back pain and provide protection against injury by efficient response to stress. Lets take a deeper look into the muscles of the abdominal area. Abdominal rectus is the muscle that extends to the stomach of your ribs and hips. The oblique outer and inner race on the sides of the waist and their job is to rotate the torso and assist the abdominals during curling and twisting movements. 

Stomach exercises are needed to tone or harden the muscles in that area. Not only that, the body fat layer covering the abs must be burn, which could be done only with the healthy diet plan. Try increasing your protein intake and limit your carbohydrates, low carb diet is said to be a way of resolving soft abs with a sensible abs exercise routine of exercise, strength training and cardio. Stomach exercise Stomach exercise must be followed religiously and any frequency rather than intensity. No exercise must be continued if it leads to pain or extreme discomfort. 

The best stomach exercise program can also help you get a flat stomach and tight. Many an abs exercise can be performed on the ground. Like any other muscle, the abdominal muscles will react to resistance training like bicep curls and crunches. Under Creative Commons License: Attribution

 1 Lie pressing your back on the floor and place your hands loosely beside or behind your head. 

2 Lift the left leg and bend the knee to a 45 degree angle. 

3 Lift the other leg, keeping your right knee.

 4 Lift your body and bring your right elbow to your left knee. 

5 In a bicycle motion, replace your left elbow to your right knee.

6 Repeat for number of reps and sets you want to do

Ressources:

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11:21:00 AM

How do you know whether your fitness and weight management program is working? We often use the scale as our only indicator. But the scale alone doesn't really tell you whether you are losing fat and gaining muscle.
Performance Improvements - Longer, Faster

For walkers and runners, you can chart your progress in how far and fast you are walking or running, and see your improvements. It is very satisfying to see your total mileage and speed going up. Being able to finish a 10K walk or a half marathon is a wonderful achievement. For icing on the cake, enter a timed event and see how well you do against the clock.
Walking Logs and Trackers
Resting Heart Rate

As your fitness improves, your resting heart rate (RHR) will decrease. Measure your heart rate while still in bed, first thing in the morning. It is easiest to just count how many times your heart beats in one minute (60 seconds). This is typically between 50 to 100 beats in one minute (bpm). Athletes have lower resting heart rates, while sedentary people have higher resting heart rates.
Measuring Body Fat Distribution

The waist to hip ratio (WHR) tells you whether you are achieving a healthier body fat distribution, whether you are losing weight or not. Research is finding that your abdominal fat is an indicator of higher risk for diseases such as metabolic syndrome and chronic heart failure. Measure your waist and then your hips, and divide the waist measurement by the hip measurement (units don't matter, you can use either inches or centimeters). In women, the ratio should be 0.8 or less, and in men it should be 1.0 or less.
Waist to Hip Ratio and Heart Attack Risk
Measuring Total Body Fat

You can measure your total body fat with several methods, including a body fat scale, skinfold test with calipers, immersion test, or taking several measurements and calculating. This body fat measurement is a better indicator than simply weighing yourself. For women, 21 to 24 percent is a good fitness level, and up to 31 percent is acceptable. Above 32 percent is considered obese.
Body Fat Calculators
Measuring Body Fat
Body Mass Index

Using your height and weight and a simple calculator can give you your Body Mass Index - BMI. This is a quick indicator that doesn't tell the whole story, since those who are muscular will still have a higher BMI, one that would indicate a false obesity. Tracking your BMI will mostly track your weight loss, as you are unlikely to lose or gain height.
Normal: 18.5 to 24.9
Overweight: 25 to 29.9
Obese: 30 and over





Sources:

Nicklas BJ, Cesari M, Penninx BW, Kritchevsky SB, Ding J, Newman A, Kitzman DW, Kanaya AM, Pahor M, Harris TB. "Abdominal obesity is an independent risk factor for chronic heart failure in older people." J Am Geriatr Soc. 2006 Mar;54(3):413-20.
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9:28:00 AM , ,
Dieting can become a bad habit, and crash diets can be very harmful to your health. In addition, they are also very ineffective for weight loss long term.

 Generally people use plans during a temporary period in which they tend to lose X amount of pounds.
It is only the combination of high school in three months or the beach trip in two weeks and want to look fabulous in your bathing suit.

You start a weight loss by yourself starving and depriving your body of food they need and they love to eat.
Then when you are quite satisfied and / or tired of not being able to eat your favorite foods, you return to your old eating habits and end up putting more weight then you had before.
A few months later, you are tired of your body and try yet another diet to prepare for the next big event you want to look great. The strict diet starts again. It's an endless cycle.
Sound familiar?
This is called the rebound effect and it is terrible for your body because it affects the metabolism in the long run and you end up gaining weight even faster each time.
Ultimately ...

 Diets do not work.
A new way of thinking

 If you want to lose weight, forget the diet. The word "diet" seems too temporary and is often associated with fashion or as a crash diet plans like South Beach, Atkins, etc. Incidentally, I do not endorse any of them.

 Why not adopt a new sentence at the site - new eating habits. In other words, make permanent decisions to reduce certain foods and replace them with new ones.
Of course, you treat yourself from time to time with your favorite foods. You should never completely deprive yourself of everything. Besides, if you're eating healthy 80% of the time, the cone of ice cream occasional will not kill you.
It is a change of permanent lifestyle and eliminates kickback when your weight goes up and down like a yo-yo.
You may ask yourself .... "But what if I want to lose weight fast?"
If you lose weight too quickly, which probably means that you yourself are starving and / or do not receive the necessary nutrients your body needs to be healthy. It is never good, no matter how much weight you lose.
In addition, weight loss happens too quickly can seriously screw up your metabolism and make you gain weight faster than you did before, if you start eating food again wrong.
I get emails all the time about how someone he can lose 30 pounds in 2 months. It is simply not realistic, it is not healthy. You must give it time.
The key to good health, in terms of effective weight loss is one that systematically cut saturated fats, involves the exercise at least 3 days / week and increase the amount of protein and fiber you consume. And yes, it takes time.
You should also be eating more meals, more often because digestion actually helps boost your metabolism. (Be sure you eat the right foods, though).
So ignore these plans fad diet that you eat two meals a day or completely cut all carbs and fats.
Believe it or not, we do not need carbohydrates and fats in our body. The problem comes when we have too much. They are not as bad for you if you eat them in moderation.
As I already said, you can still eat the foods you love. Yes, I'm talking about ice cream, cookies, cakes, etc ... Again moderation is
If you completely deprive yourself of the foods you like best, you get bored and run the risk of returning to your old eating habits.
Making Healthy Choices

 With new eating habits simply means making better food choices. It seems much better than plans, and it does not mean that you yourself are starving.

 Here are some ideas for changes you can make little peu.Rappelez you, this is not a diet plan, it is a permanent way of life that you have to stick to from now on, while rewarding you with your favorite treat from time to time.
And here's the best part ... You will lose weight! Accompany this new diet with exercise and you will lose more.
Eat whole grain bread instead of white bread
Drink skim milk or soy milk instead of whole milk. Soy milk is very healthy heart and a lot of protein.
Eat brown rice instead of white rice
Drink water instead of soda
eat turkey bacon instead of pork bacon
Drink fruit juice with little or no sugar instead of sweet juice
To eat oat cereal rather high sugar content
Eat baked potato chips rather than regular potato chips
Eat popcorn (stove or hot air burst) instead of microwave
Need a snack? Eating almonds instead of potato chips. If you must eat potato chips, choose brands less fat and eat less of them
Eat whole wheat pasta instead of white pasta
When you buy meat, choose leaner varieties
When you go to a fast food restaurant for chicken, grilled or salad. Many offer fast food restaruants salads and healthier choices now.
Choose one day a week where you can eat what you want! (This is very important and helps prevent burnout.) Just make sure not to overdo it. ;)
Notice I did not say that you starve yourself. You're just making healthier choices with the foods you eat in progress.
Also, take a copy of the Book Abs Diet. It gives advice on the terrible kinds of foods you should and should not eat for a flat stomach and a fabulous figure. It also includes many ideas for healthy meals and desserts.
Another alternative is to enroll in a meal delivery service. DietToGo deliver fresh and healthy food directly to your home.
You may find that when your meals are already selected and prepared for you, you will be less likely to make bad food choices.
What Calories?

Now, you may ask to count calories.


 Well, if you like healthier food choices above you will naturally your intake of calories (and fat) because the alternative food, I suggested less of them.
Also, when you eat out, eat half of the meal instead of trying to devour everything. Add the rest for lunch or dinner the next day. Portion control is very important.
So when the pounds start to throw and someone asks you if you were on a diet? Tell them that you're not on a diet, you just have developed better eating habits. :)
Keep your weight under control is not about dieting or from the latest craze crash when diet books begin to return sur.Il is to change your eating habits for life! Your body and your metabolism will reward you in the long run.

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