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!

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.