Fitness and Weight Loss

Posts Tagged ‘Exercise to control your weight’

To convert your exercise routine in a relaxing walk, take your helmet, put on comfortable clothes … and take your bike! Biking is a great option if you want an exercise that not only lets you burn calories, but provides many benefits to your health while helping you relax and really enjoy your routine.

It is unbelievable that something that gives so much pleasure as you feel the cool breeze on your face, and watch people pass deleitarte in the landscape of your neighborhood, can also be part of your daily routine of exercises. The truth is that biking gives you this and more. Among the benefits that this activity gives your health, we can mention:

• Strengthens your muscles and joints.
• Improve your flexibility and balance.
• Stimulates the smooth functioning of your lungs.
• Strengthens your heart.
• Improve your lipid profile, ie, lowers LDL or “bad” cholesterol, increases HDL or “good” and contributes to reducing the level of triglycerides in the blood. All this helps prevent future heart disease.
• Optimizes the use of glucose in your body, which also helps prevent the development of type 2 diabetes in the future.
• Help strengthen your spine, which prevents problems with lumbar and back pain usually associated with physical inactivity.
• It increases oxygenation of your brain and releasing endorphins, a hormone associated with feelings of pleasure and comfort, thereby reducing your stress levels and feel more relaxed (a).
• Unlike other types of exercise, biking is a low-impact activity, which means that your knees are protected by a constant beating.
• It promotes the burning of calories, which helps to achieve and maintain a normal weight, especially when combining this exercise with an appropriate meal plan.

If you have not finished convincing about the benefits this offers to your health, it is important to know that cycling is a financial and ecological, as they do not emit polluting gases to the atmosphere or be used fuels.

Invite your friends and family and make your exercise routine even more enjoyable experience, sharing pleasant bike rides on weekends.

Physical activity provides many benefits to our health: it helps to control weight, protects us from heart disease, keeps your bones strong, helps control diabetes and to prevent the occurrence of some cancers, including breast cancer. However, few people know the effects of exercise on the digestive system.

According to a study conducted in Minnesota (United States) in overweight men and women, the gastrointestinal problems were improving with exercise, but on the other hand, these same digestive problems could limit the ability to do so. Even with all the symptoms that reflected the people relieved just because you exercise.

The stomach of the study participants were: stomach pain, irritable bowel, diarrhea and swelling. The interesting study is that overweight people who had suffered more than most gastrointestinal problems, but as the exercise accompanied by a reduction of fat in your meals and increased consumption of fruits and vegetables, the symptoms diminished.

Moreover, it has linked the amount of exercise you do with constipation. However, physical activity in preventing constipation is not entirely clear. It has been suggested that exercise strengthens the abdominal muscles and stimulate more rapid and efficient passage of food by the intestine.

To avoid constipation, it is recommended to walk at least an hour a day. The recommendation by walking at least 10 minutes after lunch is valid, because it helps to have better digestion. In addition to stimulating the passage of stool, helping to keep up a better preparation of the fecal bolus by the simple force of gravity.

Moreover, exercise is beneficial in helping to relax and break free from mental stress. Excessive stress can aggravate the symptoms of constipation and irritable colon.

Recommendations to control constipation

• When you’re wanting to evacuate, go immediately. Do not postpone.
• Follow a schedule to go to the bathroom. A good time may be after breakfast or any meal.
• Eat more fiber.
• Take plenty of fluids. These may include water, juices, soups, tea and other beverages.
• Avoid taking laxatives frequently.
• If you feel stressed out (a), salt to walk or practice some method of relaxation such as yoga.
• Eat slowly and chew food well.
• Avoid sodas.
• And above all, do more physical activity and move more.

You know why it is important to exercise in a weight management program?

It is proved that the combination of reducing calories and balancing the components of the diet and exercise in a weight control plan, a greater loss of body fat than the person who can only reduce the excesses in your meals . It increases muscle mass, gradually shaping the body and improve the body figure. This will allow us to have a stronger body with better-defined forms, which we will undoubtedly see and feel much better.

Remember that reducing the percentage of body fat is equally or more important than losing weight.

An additional benefit for many people with obesity is that the exercise helps control the appetite, which promotes weight loss.

Exercise also prevents loss of calcium from the bones protecting mainly women, the dreaded osteoporosis greatly favors the functional capacity of the heart, which, coupled with its favorable effect on cholesterol levels and blood pressure, contributes to reduce the risk of suffering cardiovascular diseases and stroke.

Furthermore, the exercise serves to prevent and control diabetes, not only through the weight loss, but to improve the ability of cells to use sugar from the blood.

In general, exercise significantly enhances the quality of life, which is sometimes reflected in things as simple as just being able to move from one place to another without getting tired, sleep well, release stress, be able to load our children without greater efforts and more easily carry the bags to grocery shopping.

When an activity becomes exercise?

When physical activity is sustained over time and carried out with the intention of obtaining the benefits of exercise talk. In this way, we can say that jumping rope, go for a walk, ride a stationary bike, playing with children, doing a session of aerobics or weight lifting in a gym are some types of exercise.

Finally, it is worth noting that many recent studies confirm that people who exercise for longer maintain the weight loss that people who lose weight after remaining inactive.