Burst your Exercise: Warm to get best Results

Burst your Exercise: Warm To Get Best Results


What do you normally do when you get up out of bed in the morning? ¿Start to run?

Most of us get up, yawn, stretch the arms, legs and start the day slowly. Then, gradually, we begin to move faster. The exercise should be very similar.

Literally warming, heats the body for the activity we are going to do. Such activity may be to walk slowly or run 10 miles. No matter the intensity of the activity you want to make, sure that the heating is always part of your routine.

Warming up before exercise offers many benefits. First, warming the muscles helps you to not feel tense. Secondly, it increases your heart rate, preparing the body for physical exercise. Third, accelerating nerve impulses, improve reflexes, and sends oxygenated blood to the muscles. Finally, increasing flexibility and mobility of joints, the warming reduces the risk of injury, especially in the connective tissues and tendons.

The warming should last 5 to 20 minutes (may take longer in cold weather to warm the muscles that are very cold). You can combine a gentle jog, gentle stretching and massage to get the perfect warming. The heating must be strong enough to raise your heart rate and prepare the muscles to be used during the activity. For example, if you run five minutes at a leisurely pace, you can warm up starting to jog slowly or you can walk a minute or two before you start to run.

Stretching should also be part of warming routine. It should stretch the muscles after doing the warming exercises(such as walking). When you stretch a muscle, do it until to feel a slight discomfort. If it hurts, its because you are stretching too much in a particular area, so you should reduce the tension. Hold each stretch about 10 to 30 seconds. Remember to stretch opposing muscle groups one after another. For example, stretches the quadriceps (the muscles in the front of the thighs) and then stretch the tendon of the Corvo (the muscles in the back of the thigh). Always breathe when stretching.

Now, I give you some stretch exercises for some of the major muscle groups:

Quadriceps (front of thigh): Standing, Hold on to a wall or chair for balance. Bend your right knee back as you take the right ankle with your right hand. Be sure to keep your knee close to your body as you bring the heel toward the buttocks. It must feel a little tension in the anterior part of the thigh. Hold this position about 15 seconds and repeat in the other side. Do not stretch too much your knee.

Tendon Corvo (back of thigh): Stand with your feet open to the distance of the shoulders, knees slightly bent and your toes pointing to the front. Bend forward and hold the ankles with your hands. You should feel a slight tension on the back of the thighs. Hold this position about 15 seconds.

Biceps (front arm): This stretch can be done standing or sitting. Extends your right arm in front of your body with the palm facing up. Take the fingers of your right hand with your left hand and gently stretch the finger right back and to your body. It should feel a slight tension in the anterior part of the arm. Hold the position 15 seconds and repeat on the other side.

Triceps (back of arm): This stretch can be done standing or sitting. Lower the chin to the chest and put the right arm over the head with the palms facing forward. Bend your elbow and put the hand in the back of the neck. Now the palms look inwards. Bring your left arm above the head and your left hand grabs the right arm just below the elbow. Gently pull your right arm to the left. It should feel a slight tension on the back of the right arm. Hold the position 15 seconds and repeat on the other side.

Calf (area behind the lower legs): Standing about three feet from the wall, feet apart at the distance of the shoulders and flat on the floor. Put your hands on the wall with your arms straight for support. Bend the hips forward and bend your knees slightly to stretch the legs.

Hips and lower back: Sit on the floor with the legs crossed, lift and cross the right leg over the left leg, which should remain bent. Take the right leg and bring it to the chest and bent the trunk so you can look over your right shoulder. Change legs and repeat, that is, peering over the left shoulder.

If you follow all these steps and do a good warm-up, the workout is easier and more efficient. Even, it is possible that you feel so good that you exercise will be longer than usual!

Eat well, combine well

Eat Well, Combine Well

While every human being has his tastes when its time for eat, you have to know that the human body is prepared to absorb the food properly when they are consumed. That's why we need to do a good combination of the wood that we consume:

Both the milk and yogurt mixed with vegetables hinder digestion. On the other hand, if we approach the cheeses (particularly the hardest) there are no problems. For example, it is advisable to replace the white sauce in noodles for some white cheese or ricotta.

The cereals are a good combination with legumes (four parts of cereal and one of legume). If you do not have digestive disorders, they can be combined with cheese, especially the skimming ones.

Fruits are compatible with cereals, except bananas. Should not mix banana with flour. The same goes for the orange.

For the sweet fruit is advisable to exclude citrus fruits (oranges, tangerines, grapefruit), because if they are combined with milk hinder digestion.

The strawberry is best to combine with yogurt. The same applies to the dried fruits. It is not desirable to mix with milk.

It was first advised to eat acid fruit and then the sweet. The lemon or grapefruit are drunk half an hour earlier than other foods.

We must always bear in mind that our body is the best food alterations detector and that will allow us to know what we should eat and what not. In addition we must take into account factors such as anxiety, fatigue, nervousness, the environment, fighting, etc.. can upset the digestive process.

We must bear in mind that you can not mix:
- Fruit with vegetables (except the apple that is neutral)
- Lemon with tomato or rice
- Banana milk or flour
- Potato with flour

Myths About Diets

Myths About Diets

* Not to fruit after 4 pm?

There are no scientific studies to verify this. In fact, now speaks of the importance of consuming some carbohydrates past this time, because the insulin works better at night. The fruit is always good, except in cases of intolerance.

* There are fruits that make more fat than others?

No, what happens is that some have a higher caloric density than others, such as Cambur or bananas, for example, because it has more starch. So these fruits contribute to gain weight when you eat more than one in a day.

* Take eight glasses of water make you thinner

The consumption of water does not help you to loose weight, it produces an effect of satiety, and we must not abuse of it if we have a problem of fluid retention. The important thing of drink water in large quantities on a day basis in that it helps to metabolize food in nutrients and in a better kidney functioning and enzymes.

* Forget bread, potatoes and rice

Dieting may not be synonymous with the exclusion, in one fell swoop, of this type of food because the ingested protein will be converted into energy, when its true function is to build tissue and cells. Hence the importance of consuming meals that are sources of carbohydrates.

* Only proteins

Eat only animal protein diets like many proclaim that it help you to lose weight, the problem is that the day whe I bore of eating the same thing and I choose to eat a bread, for example, the metabolism will accelerate and keep all the proteins, instead of a part of them.

* Butter vs. margarine

Here the question, in fact, is what is least harmful. The answer would be butter, because it has a number of vitamins and essential fatty acids, but whenever you can, does not tilt in any of these; just optfor the olive or canola oils.

* Increase the Wheat foods?

Without abusing it, have it on hand, it should consider its lower caloric density and are rich in fiber, which helps to better intestinal transit.

* A Farewell to Fat

Do not remove them, remember that, modestly, are necessary for proper production of enzymes, hormones, for the transport of fat-soluble vitamins, and to maintain the temperature of the body and protect organs.

5 Tricks to avoid dependence on addictive food

5 Tricks to avoid dependence on addictive food

1.- Learn to listen to your body. Some of the cravings can be really hungry because this is the way that the body informs us that it needs more energy. In that case you can opt for nutritious snack and also healthier for example: some almonds, a piece of fruit, a yogurt skimming etc ...., Instead of the tentative sweets, bread or chocolate bars.

2.- Do some exercise and rest. These measures are so important because it stimulates production of endorphins, which promotes a feeling of well being.

3.- Eat until you are satisfied, not full. Many times we eat so quickly that it does not give the brain time to realize that the stomach is full. So when the signal reaches the brain it's too late: the stomach is too crowded. That is why it is important to eat slowly and chew well. So our body can react and tell us when is enough.

We have to make several meals a day and follow a schedule. If we knew detect signals of hunger and satiety, we are going to have appetite every two or three hours, so we can take a mid-morning "snack" and another snack in the afternoon, because both are very healthy habits that everyone should acquire. In this way, calories a day are distributed in a more reasonable and also help the metabolism work harder and therefore burn more. Of the five meals, recalls how important it is for breakfast, because you come from a long number of hours without eating for being asleep and if you ingest food when you wake up, you will not feel hungry and avoid the anxiety during the day.

Choose "satisfying" ingredients. Foods rich in fiber help you to control levels of blood sugar and give the feeling of being full.

The importance of satisfy cravings in diets

It's normal that when we are on a diet is precisely what we want its the food that its banned, because to be honest we are not enthusiastic about a broccoli as much as the idea of eating an ice cream with a layer of chocolate or French bread just out of the oven! But calm, whatever your weakness is something that can be controlled and forgiving. On the one who repeatedly break your diet plan will not affect much on your weight, unless you really miss the control and you go out completely from your system.

When we eat any of these cravings, our organism is asking the sensory properties that satisfy our palate, Activating our brains and sensory knowledge of that particular food.


It's very common to think that cravings are a nutritional need, because if the body calls for them, its for something .... But if true, we love spinach! But it is not. This is very important to know because not everything we asked that the body must pass it, because it may be due to other factors. The best thing is to eat every 3 hours, to keep the body nourished and not hungry, because if this is carried to the limit of hunger is more likely to eat the first thing that will put you ahead.

In the evenings it is more common the need for something rich off the diet, try to eat some crackers, or a few strawberries with a light touch of chocolate and not deprive your body.

A very helpful tool to avoid the cravings is to recognize that craving is (sweet, salty, creamy) and try to please the body with the most healthy version of it. If it is something sweet, go for the fruit is the best option, though if you are hungry you will wantsomething sweet to recover energy quickly. A fruit with a touch of cinnamon will fall you very well, cinnamon has a very good effect in the mouth that gives a different taste sensation in the fruit.

If the craving is salty, avoid sodium, because this can be very damaging. Opt for a few almonds or merey

If it is creamy, try to get a dressing in olive oil or light cream.

If it is carbohydrates, choose whole wheat bread, Swedish bread with cream cheese, pita bread, oats, brown rice.

The most important thing is to understand that it can turn over cravings, but no ban a good piece of pizza or a basket of chocolate, because at the time that we limit something, the stronger the desire to obtain it. Be smart, listen to your body, do not be fooled, do not be justified, learn, think and please your body from time to time.