Fitness and Weight Loss

Posts Tagged ‘Exercise’

If we want to keep fit and look after our health, we must make exercise a habit of life. But as the weary monotony, perhaps because it’s time to think of a change and let the machines at the gym or aerobics, and what better choice than you present on this occasion, water exercise, also known as water aerobics or aqua aerobics.

This sport is one of the most practiced lately because of its many advantages, including: dive into a swimming pool gives you a safe environment that does not impact joints and reduces the risk of injury, allowing that confidence high intensity exercise with no fear to hit, losing balance or falling, as on land.

Another advantage is that it stimulates both cardiovascular training such as strength, because the water is 800 times denser than air, this means that the movements at a certain speed are 12 to 15 times more resistance than the earth. Because of this, if your desire is to lose a few kilos in weight, the water will help you tone your muscles and burn fat.

In the water can not only swim, but also kicking, walking, jumping, running and even a water bicycle pedal ( aquaspinning ). To enhance the intensity of the exercises are also included arm movements, using balls, weights and other items requiring more effort to the routine. If you have good physical condition, you can switch and ground water, ie frequently enter and exit the pool, this will keep your heart rate elevated, stimulate your coordination, flexibility and burn more calories.

Last but not least, you should know that gymnastics is a unique aquatic alternative for all those people who require rehabilitation after suffering an injury.

When dealing with financial issues we care usually those who help us achieve a flat stomach, erect, toned legs and arms, paying particular attention to the derriere and ignoring how to get a back worthy to be admired or maybe assume the exercises we do and will see to that

This time we want to help you get a perfect back together with a toned derriere. Follow the directions below share with you: exercise routines simple and effective you can do in the comfort of your home.

For the back:

Stand up against the edge of a table with legs apart at shoulder width, the left foot over the right knee slightly bent and.
Lean forward with your right hand to the table holding the weight of the torso and back straight.
With a weight of 2.5 to 5 kg., In the left hand, extend your arm down and then bend your arm and bring the elbow back as far as you can while you contract the muscles of the back.
Keep your arm next to the ribs. Pause and slowly lower the weight to starting position. Do this exercise 3 times a week, always in three sets of 8 to 15 repetitions.
Tip: Sitting, with a big book in each hand, shoulder Shrink 5 to 10 times, twice a day. When you swim, go for the butterfly.

For the derriere:

Lie on your back with arms at your sides and palms down, bend the right knee and keep your right foot flat on the floor. Raise your left leg straight up, contract your glutes and raise them 15 cms. the floor. Return to the position inicial.Repite twenty times and switch sides.
On the right side and the forearm resting on the floor, bend the right leg with the foot behind your body. Bend and lift the left leg to hip height. Contract your buttocks and left leg extends parallel to the floor. Repeat twenty times and switch sides.
Place your left foot on an exercise step (step). Extend right leg behind the heel elevado.Contrae buttocks as you raise your right leg (to be flush with the left) and move it back again. Repeat twenty times and changes.

What woman has not dreamed of having an impact Derriere? Sadly over the years and the sedentary lifestyle is losing tone your body, especially those parts as curvy buttocks.

Nevertheless, we can recover its shape, and hardness doing specific exercises for this part of our body and leave them more round and firm at the beginning. We just need perseverance, improve our diet and have patience to see results over the medium term.

Basic Exercises

To keep the muscles in your site, the exercisers recommend having at least three types of exercises to tone the Derrien among all that exist. The most used and effective are:

Squats

These the work using light dumbbells or two water bottles filled. Take one with each hand and keep them straight, then spread your legs to the height of your shoulders and feet completely fixed to the floor, keep your back straight.

Next, comes down to the floor bending your knees and pulling the Derrien as much as possible. Perform 5 sets of 12 to 15 repetitions each, so if you rest between sets 30 seconds to a minute.

Lunges

This is done most effectively with weights or water bottles filled. Holding in each arm extended down a bottle of water, take a large step forward, then bend both knees at once, one out (at right angles) and the other down but not touching the ground.

Return to your starting position every time you bend your knees keeping your back straight. Make five sets of 12 repetitions on each side resting 30 seconds between each set.

Kicks

Place a mat or plush carpet on the floor and sets the elbows and knees on the floor with your back straight. Then, slightly lift one knee, take it to your chest and then raise it up trying to keep your heel lifted. Make a series of 10 and concludes by pulling the heel up five times. Repeat two times for each leg.

Tips

To see actual results with these exercises three times a week and increase to two liters per day your water consumption. Also, try to eat plenty of fruit throughout the morning, then from 4:00 pm it is converted to glucose in the body and later accumulates as fat.

Many women have the idea to lose weight because they are not satisfied with their bodies or are very plump, or really feel “heavy” to carry out activities at home or at work. The following article will give you some tips that you can start losing weight gradually, which is recommended.

Start doing exercises:

If you are a person who does not have the habit of exercising at least 3 times a week minimum, for there you have one of the causes of your overweight. You have different options to start getting used to exercise your body and do not necessarily have to go to the gym to do so, a half-hour daily walk or bike from home to work and back, is a way to start activating your body.

Your meals are reflected in your body:

If you are one of those girls who love to eat too many calories daily in sugary or fried food, walk down the wrong path. The problem of the calories we eat is converted into fat and making us work hard to burn them or make them disappear.

That is why to start a diet the first thing to do is go to a nutritionist, so that we can recommend what foods we can eat and / or avoid, and that every case is unique to each person.

Eating less fatter:

It is a mistake in wanting to lose weight fast and lots of girls and women have to sacrifice eating little or nothing, or just salad, believing that this will not affect your weight.

It should be clarified to lose weight through diet does not mean going hungry. If we stop eating or eat only a tiny part of what we should, we are attempting not only our health but our slimming effects will be delayed or never see it.

By depriving your body of food, will start to draw on our reserves and therefore we feel weak, and will not endure a moment more, and begin to eat ravenously hungry and getting fatter, moving to the anxiety.

Drink water to 2 liters per day:

If you’re not used to drinking water each day because usually you had the choice to drink cola or others, you should start to drink, because it will help to eliminate toxins, cellulite and hydrated when you start exercising.

Other alternatives to fluids when you exercise, if you want to drink pure water, are beverages that contain electrolytes, like Gatorade or Powerade, which can help you with the proper functioning of the body.

The practice of Pilates has spread worldwide. Many of us know, and have experienced the mental and physical benefits that we get to practice this discipline: to gain body awareness, flexibility and muscle.

If you have not yet implemented, you have no excuse. You only need soothing music, comfortable clothing (tights, leggings, T) and a thin mat, as in the comfort of your home you can perform the basic exercises that we detail below:

One hundred.

Lie face up on the mat, bend your legs toward your chest, grab both knees with hands and gently stretch the back, so you feel it is all flat on the ground.

Extend both legs toward the ceiling and forward, keeping your legs together and arms stretched sideways. Move your arms (beating or oscillating) up and down every five movements inhaling, and exhaling each other five. Repeat this exercise 5 times.

Roll forward.

Lie with arms straight up respecting the width of the shoulders. Put the abdomen. Inhale and look to the stomach, lifting her chin tilted head and rolling one vertebra at forward. Stretch your hands as if shopped the opposite wall and then rolling back to the starting position by taking air. Repeat five times.

To avoid damage to the cervical area, it is essential that the power centers in the abdomen and lift you using this part of the body, never forcing the neck.

Circles with one leg.

Lie on your back with legs bent at the same time, resting your feet on the mat. Bend one leg to the chest and then stretch it as if you touch the ceiling with the tip of the skin, keeping your arms and palms outstretched on mat, next to the torso and neck even stretched.

The goal is to place the leg in a 90 degree angle with the mat and the heel of your extended leg is aligned with the hip. Straight leg five circles drawn first into the body, and then five more in reverse.

At the end bent back knee toward your chest, stretching back well, taking the leg with his hands and return to starting position. The complete series is repeated with the other leg.

In this exercise, both hips have to be stuck all the time on the mat and only the leg can move. It is also important to keep the back flat and straight throughout the exercise, stomach and navel tucked inside.

If you think you have a few extra kilos and want to get rid of them, you spend more calories than you eat. Walking every day will get it.

This practice is more relaxing and fun than you think, do not take it as a sacrifice, because if you do that, do not get welcomed.

The wonderful thing about walking is that it is a gentle activity in general, something very important if you are sedentary and barely moving.

If you’re overweight or difficulties in walking, just start with five minutes a day and gradually increase time and intensity, to go check that your body responds to perfection.

Each week try to accelerate the rate or extend the tour, but without being too tired.

An important requirement is to be consistent and do not forget one day and even within a week or a month later, and use appropriate footwear to prevent injuries such as blisters, muscle aches, sprains, tendinitis, etc.

The walk should be done at a good pace and without interruption, with long strides, walk up straight, chin high and arms swinging in the opposite direction to each leg.

You can start by walking five minutes, then 10, until 20 or 30 minutes, three to five times a week, and with it will be enough, but always it is best to do this routine every day of the week.

After four weeks of daily walking, smooth hips, tapering waist, your legs, abdomen and buttocks are stronger, and your clothes will be looser. You should exercise caution and consult your doctor if you have any heart problems, respiratory or overweight. He will advise the best rate and rhythm for walking.

Perform this exercise not only serves to lose weight, but walking is good for:

Reduce the risk of any heart condition and blood
Fighting diabetes by helping the body use insulin properly generated.
Reduce pain and stiffness resulting from arthritis.
Maintain strong bones, helps prevent osteoporosis.
Relieve discomfort associated with PMS and menopause.
Improve sleep.
Improve mental function.
Deal with anxiety, depression and anxiety.
Mitigate the negative effects of stress.

Probably one of the questions you’ve done to lose weight is if it is absolutely necessary to go to a gym.

The answer is yes and no …

Some gym memberships are expensive and do not guarantee anything. We must make the effort to go to the gym and train. Would not it be great to buy a little motivation to join you?

The good thing about a gym is that once you’re there, it’s easy to motivate. Everyone is training, are there to exercise and unless you go to talk to someone, you will leave with the feeling of having accomplished something.

On the other hand, exercise at home without the camaraderie and socializing aspect of a gym, but it is very convenient.

I tested both household and fitness in the gym membership … and the truth is that up to you and the circumstances. What I can say is is that while the clubs have superior equipment, this is not a substitute for the intensity with which an exercise and the commitment in place.

Speaking of exercise, have you followed all the rules so-called “most effective” when you drive only to be disappointed by your fitness level thereafter? If this is the case, it is time to challenge these rules normally followed during workouts, and try different approaches during your next exercise.

1) The exercises are the best cardio exercise
You’ve probably heard a lot that if you want to lose weight, cardio workouts (treadmill, elliptical trainer, stationary bike, etc..) Are the best exercise to supplement a healthy diet.

But if the cardio is a great way to burn calories (especially if the intensity of your workout is really intense), there is a problem. Your body becomes effective as and workouts (cardio exercises to get used to it), and you end up burning fewer calories than when you started training. And if you spend all your time running and cycling (while skipping your workout fitness), repetitive actions may cause stress and tension on your muscles weakened.

You should change this rule in your training by trying to make as the gym instead of doing only cardio exercises. Studies suggest that strength training can burn as many calories as a high-intensity exercise such as stationary bike. In addition, experts believe that building muscle can stimulate metabolism. Then mix your cardio workouts and strength training. You then stimulated, you will burn more calories faster.

2) Do not stop between sets of exercises
You have often told not to rest between sets of weight training or cardio exercises because the rest will reduce the amount of calories burned.

Now although you should not stop too long between sets if you want to see results, it is important to give your muscles time to recover. Rest between sets of exercise also helps prevent injuries, help you maintain good physical condition and have enough energy and stamina during the next round.

You should change this rule in your workouts do not rush to make another series of exercises at the end of your current series. Instead, try to collect the series of exercises that work is the same muscle group or groups of opposing muscles.

For example, to work the same muscle group, try to do 10 pushups followed by 10 triceps dips. To work opposing muscle groups, try to do 6 runs with dumbbells followed by 10 chest press (developed-seated).

Clearly, more intensity to burn more calories but not many people know is that we are burning energy% and% are burning fat.

If we follow the weight-loss program is to find the most suitable exercises that contains the% place a high fat burning and energy.
They tend to be moderate and intensive exercises as we pretend to say some people.

Taking the example of two people and you go to the gym three times a week to practice one hour of strength exercises that can easily burn calories between 2000-2500, but will only be burned between 800-1000 calories from fat and need to burn 7000 calories for one pound.

On the other hand we have another subject that is between four and five times to the gym and practice between 30 and 40 minutes of moderate exercise, will burn at the weekend between 1500 and 2000 calories but it will have burned between 900 and 1200 calories from fat.

10 Tips to consider when it comes to Lose Weight:

1) Change the size of the plate, if it may seem silly, changing the size of the plates when performing weight loss diet, most important because we know that the food you eat with your eyes, so if we look inside the usual measuring 24cm dish, replace it with a plate of desserts or casseroles .

2) Water: Water is naturally reduces appetite and helps metabolize body fat.
Studies show that by not drinking enough water to increase fat deposits and increasing water consumption for this time decreases, which means that consumption of adequate (eight glasses) of water help you lose weight.

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