Summer : Running and jogging - health benefits

"According to statistics, almost every country in Europe runs regular practice of about ten million people"

Image Source: http://parade.condenast.com

Running - one of the most healthy and effective for a slim and toned figure sports. However, it is only in those cases where the observed proper technique and simple but important rules of training. If you only do the first steps in regular jogging and you still want as quickly as possible to achieve success in the classroom, you will surely come in handy our useful recommendations.

Running today called the most popular sport, coaching endurance. According to statistics provided by the German sports magazine «Fit for Fun», almost every European country are practicing regular jogs about ten million people, and those who try to run correctly mark a positive change in health status. Running perfectly trains the cardiovascular system, and also allows you to fight obesity. However, such training due to heavy load on the body and can result in negative consequences. Thus, in order to run really benefited, so it is necessary to follow some rules. First of all, they need to follow the inexperienced runners.

Health check before the premiere

Instead of just going for a jog, a novice need to prepare well for the first workout. So, if you have not engaged in sports or doing a long break in training, first consult your doctor and go through a series of surveys to determine whether you can even load a long jogs. In particular, a medical consultation is absolutely necessary for people who are overweight or suffering from cardiovascular diseases, because only an expert can give them specific, taking into account the individual characteristics of recommendations on scheduling training.

In many sports centers today anyone can be examined by sports doctors, who, as a rule, are not limited to the usual inspection and administered to a patient a special "stress test" on a bicycle ergometer. During an impromptu trip cross-country trainer gradually increases the resistance to the moment when a man have the strength and stamina to move. Moreover, during the test pulse is continuously monitored and blood pressure.

Subsequently, the physician analyzes obtained during this training data, gathering information about the physical health of the patient and identify potential risk factors such as high blood pressure. Then he decides whether to fit each individual regular jogging or other sports.

The first "start": it is necessary to hasten slowly

So, if you have undergone medical examination and made sure that there are no contraindications to jogging you do not, get ready to start. Start jogging, so that the body in a calm, even relaxed pace slowly getting used to the load. Muscles, tendons and ligaments will take some time until they are sufficiently warm up and start richly supplied with blood. After ten or fifteen minutes of easy running, you will notice that the move you will become much easier. Do not run too fast, try to keep this speed to while driving, you could have a conversation without shortness of breath.

If you exercise with someone (friend, girlfriend, spouse) or in a group, jogging and all could be for you an enjoyable pastime. Today, in parks or stadiums are going to whole groups of runners having fun taking in new members. Joining them, you will surely find an outlet from the routine office work and even be able to make new acquaintances.

But you should not succumb to the temptation and take the time to "keep up" with the fast experienced runners. Follow only your own workout plan, get your own pace and keep it running. Not be amiss to acquire such sports accessories like heart rate monitor. It will become an indispensable tool in training, closely followed for your heartbeat. Thus, you will easily and accurately determine the rate, stabilizing your heart rate and allows a healthy way to improve physical fitness.

Running for "advanced"

Before the start of the regular runs should set yourself realistic, achievable goals, not to overload your body, but do not lose motivation in sports. At first, do not train more than two or three times a week, even if the exercise will seem insufficient. Each session should last run about 20 minutes.

For beginners it is advisable to paint your workout plan by the minute, to alternate running with short intervals of quiet steps. If you will be hard, or, on the contrary, it is easy to do, you can simply increase or decrease these intervals. Thus, you will not only simplify your workout, but also prevent strain muscles or joint injuries.

People suffering from diseases of the joints or obese, jogging contraindicated . The load on the tendons, ligaments and joints will be for them a disproportionate higher potential to improve physical fitness. Instead of running, they can turn to alternative sports such as cycling, swimming and Nordic walking. The latter, for example, help to lose weight, and effectively deal with a variety of physical ailments.

Related Aspects of

For optimal success in training should take into account a number of important factors. First of all - a properly fitted shoes. Choose shoes thoroughly, with a consultant in a specialty store.

An important factor is also a sensible diet. Avoid excessive intake of sweet and fatty foods and try to increase the amount of protein in the daily diet.

To compensate for fluid loss during the run, it is important to consume plenty of fluids. Doctors recommend daily drink 1.5 to 2 liters of water (not including coffee, tea, and alcoholic beverages).

After the first workout you can begin to disturb the frequent and rather unpleasant pain in the muscles. This is a normal phenomenon that occurs due to an organism with unusual physical exertion. Finish with intense jogging cold shower or rub the muscle warming up special ointments, effectively relieves pain syndromes.

Summer : Running and jogging - health benefits

Posted by Unknown No comments

"According to statistics, almost every country in Europe runs regular practice of about ten million people"

Image Source: http://parade.condenast.com

Running - one of the most healthy and effective for a slim and toned figure sports. However, it is only in those cases where the observed proper technique and simple but important rules of training. If you only do the first steps in regular jogging and you still want as quickly as possible to achieve success in the classroom, you will surely come in handy our useful recommendations.

Running today called the most popular sport, coaching endurance. According to statistics provided by the German sports magazine «Fit for Fun», almost every European country are practicing regular jogs about ten million people, and those who try to run correctly mark a positive change in health status. Running perfectly trains the cardiovascular system, and also allows you to fight obesity. However, such training due to heavy load on the body and can result in negative consequences. Thus, in order to run really benefited, so it is necessary to follow some rules. First of all, they need to follow the inexperienced runners.

Health check before the premiere

Instead of just going for a jog, a novice need to prepare well for the first workout. So, if you have not engaged in sports or doing a long break in training, first consult your doctor and go through a series of surveys to determine whether you can even load a long jogs. In particular, a medical consultation is absolutely necessary for people who are overweight or suffering from cardiovascular diseases, because only an expert can give them specific, taking into account the individual characteristics of recommendations on scheduling training.

In many sports centers today anyone can be examined by sports doctors, who, as a rule, are not limited to the usual inspection and administered to a patient a special "stress test" on a bicycle ergometer. During an impromptu trip cross-country trainer gradually increases the resistance to the moment when a man have the strength and stamina to move. Moreover, during the test pulse is continuously monitored and blood pressure.

Subsequently, the physician analyzes obtained during this training data, gathering information about the physical health of the patient and identify potential risk factors such as high blood pressure. Then he decides whether to fit each individual regular jogging or other sports.

The first "start": it is necessary to hasten slowly

So, if you have undergone medical examination and made sure that there are no contraindications to jogging you do not, get ready to start. Start jogging, so that the body in a calm, even relaxed pace slowly getting used to the load. Muscles, tendons and ligaments will take some time until they are sufficiently warm up and start richly supplied with blood. After ten or fifteen minutes of easy running, you will notice that the move you will become much easier. Do not run too fast, try to keep this speed to while driving, you could have a conversation without shortness of breath.

If you exercise with someone (friend, girlfriend, spouse) or in a group, jogging and all could be for you an enjoyable pastime. Today, in parks or stadiums are going to whole groups of runners having fun taking in new members. Joining them, you will surely find an outlet from the routine office work and even be able to make new acquaintances.

But you should not succumb to the temptation and take the time to "keep up" with the fast experienced runners. Follow only your own workout plan, get your own pace and keep it running. Not be amiss to acquire such sports accessories like heart rate monitor. It will become an indispensable tool in training, closely followed for your heartbeat. Thus, you will easily and accurately determine the rate, stabilizing your heart rate and allows a healthy way to improve physical fitness.

Running for "advanced"

Before the start of the regular runs should set yourself realistic, achievable goals, not to overload your body, but do not lose motivation in sports. At first, do not train more than two or three times a week, even if the exercise will seem insufficient. Each session should last run about 20 minutes.

For beginners it is advisable to paint your workout plan by the minute, to alternate running with short intervals of quiet steps. If you will be hard, or, on the contrary, it is easy to do, you can simply increase or decrease these intervals. Thus, you will not only simplify your workout, but also prevent strain muscles or joint injuries.

People suffering from diseases of the joints or obese, jogging contraindicated . The load on the tendons, ligaments and joints will be for them a disproportionate higher potential to improve physical fitness. Instead of running, they can turn to alternative sports such as cycling, swimming and Nordic walking. The latter, for example, help to lose weight, and effectively deal with a variety of physical ailments.

Related Aspects of

For optimal success in training should take into account a number of important factors. First of all - a properly fitted shoes. Choose shoes thoroughly, with a consultant in a specialty store.

An important factor is also a sensible diet. Avoid excessive intake of sweet and fatty foods and try to increase the amount of protein in the daily diet.

To compensate for fluid loss during the run, it is important to consume plenty of fluids. Doctors recommend daily drink 1.5 to 2 liters of water (not including coffee, tea, and alcoholic beverages).

After the first workout you can begin to disturb the frequent and rather unpleasant pain in the muscles. This is a normal phenomenon that occurs due to an organism with unusual physical exertion. Finish with intense jogging cold shower or rub the muscle warming up special ointments, effectively relieves pain syndromes.

Benefits or harm of Salt in Your Diet

"A real gift for kidney patients is salt-free diet"

It allows for a few days to excrete the excess fluid, not downloading at the same kidney. The absence of salt in the diet also helps and wishing to lose weight.

However, every coin has two sides: for someone diet excluding salt, to be useful, and to whom it may hurt.

Image Source : www.hplusmagazine.com

An essential component of

Salt - food that can be found in any grocery store. Therefore it is difficult to believe that in the distant past because of the salt war broke out and ruined kingdom. Common salt effect on people's lives and was considered a privilege of the upper class. Today, it is - just one of the best known and most inexpensive supplements.

Salt, ie sodium chloride, is one of the most important chemical components within the various fluids of the human body. It is part of the blood, lymph, intercellular spaces, and all cells.

But in all good measure. Excess salt, as well as any chemical can cause a range of diseases and abnormalities. In particular, high blood pressure, kidney disease, metabolic calcium, osteoporosis, diseases of the joints. Moreover, the salt can be a real poison: a dose in excess of the daily rate of 100 times, is deadly to humans.

Do I have to eat a peck?

The norm, a person needs about 5-8 grams of salt per day. In the hot season, the dose may be increased to 30 to 40 grams. Unfortunately, people use much more salt than is necessary. So, very often, we sometimes unconsciously, add salt in the forthcoming dish, and then add some salt it again, sitting at the table. But often the amount of salt contained in the starting materials, already! In the most ordinary people a day diet gets about 10 grams of salt. A large number of its originally contained in animal products - meat, fish, eggs. Much less - in vegetables and fruits (with the exception of only spinach, celery, red cabbage and beets). Therefore, when administered in diseases of salt-free diet, nutritionists recommend eating boiled rice and sweetened with fruit and drink fruit juices. 

Doctors insist that control the use of salt is necessary for all without exception. To do this, you should seriously limit in your diet smoked, semi-processed and canned foods, no matter how much you do not like. They are very much salt, and also it is impossible to calculate the amount.

Features "unsalted" diet

The very idea of ​​a salt-free diet - quite robust. Especially for people suffering from hypertension and heart failure - it normalizes blood pressure, relieves swelling and improves quality of life.

Still beneficial for salt-free diet and wanting to lose weight - unsalted food seems less tasty, so these diets psychologically help limit yourself to eating. If you combine a salt-free diet with a reduced calorie diet, it is possible, albeit slowly, but still lose the "extra." When salt diet weight becomes less not because of fat loss, due to the fact that it is not salty food entails the loss of fluid from the body. Properly feeding on salt-free diet, you can have the first four days to lose a few pounds.

But it is better not to use salt-free diet in the summer. In the heat of a person sweats heavily, with sweat lost a large amount of useful trace elements. As a result - weakness and fatigue.

Need to be cautious and those who lead an active lifestyle and sports. In this case, the body more than usual needs minerals.

How much should last salt-free diet? It depends on your state of health and the goals. Usually, it extends from 4 to 15 days.

Obvious advantages

The use of salt-free diet proven medical research. Due to the normalization of receipt of salt in the body improves metabolism and internal organs. Out excess salt, which helps to get rid of the swelling. That is why such a diet can be used for pregnant women. During the salt-free diet a person at least temporarily waives calorie heavy foods and consume healthy food. Need to eat little and often, which prevents overeating.

Since the salt-free diet is especially useful for people suffering from cardiovascular disease and kidney disease, after medical examinations and consultations can even use it throughout life.

Obvious disadvantages

If you have decided on a salt-free diet, it should be remembered that it still falls into the category of hard. And not all useful! That is why it is recommended to consult a doctor before starting a course. Also, be sure it is necessary to provide alternative sources of intake of iodine and fluorine.

Some people are better to use a more gentle diet. It does not imply the complete absence of salt, but its limit in quantity. You can begin your weight loss is with her. 

Necessary restrictions

So, the main principle of salt-free diet is to avoid salt. In addition, you will need to restrict the use of certain products. This is primarily cereals and pasta, watermelons, bananas, sugar, pickles and smoked, sour and spicy dishes.

But not all so sad, because many of the foods you can eat. Namely, vegetable soups or fish broth, any vegetables, except exotic, dairy products, dried fruit, eggs, butter (not more than 10 grams per day), berries, cottage cheese, green tea and coffee.

That variant diet rated 15 days:

1 -3 day: boiled chicken breast (no more than 500 grams per day);

3-6 day: lean fish (500 grams per day);

7-9 day: porridge on the water, such as oatmeal or buckwheat, you can add honey;

Day 10-12: any vegetables except potatoes (2 kg);

Day 13-15: any fruit except bananas and grapes (up to 2 kg per day).

With this diet you need to drink up to 2 liters of water a day can be a mineral without gas.

The main rules

* Do not eat food prepared by someone else's hands, whether it's catering company, or your old buddy. You must be absolutely sure that in the preparation of food is not used salt!

* Castor should be on the table, and not near the stove - if it is possible, let other family members already salted food on the plate.

* If hunger found on the street, do not go to the cafe; best buy in the store a couple of all types of fruit to choose from and then eat.

* To the food did not seem fresh, you can use spices: pepper, turmeric, onion, garlic, horseradish, mustard, lemon juice. That's just not worth it as a seasoning to use mayonnaise, ketchup and soy sauce, because they all contain a lot of salt.

* Try and work to organize themselves salt-free "lunch." This can be oatmeal noodles with fruit flavors. But the soup or noodles from a bag strictly prohibited! But you can eat fruits, vegetables, meat or fish, cooked without salt.

* If you do not know whether this dish salt, read part of the label. If in doubt, it is better not to eat this food.

Whether to approach radically?

If you have kidney problems or excess weight, limiting salt intake definitely need, but with the mind. Therefore, salt-free diet for weight loss can be recommended only as random. For example, one day a week without salt and five-day salt-free diet once a month.

Some experts, nutritionists argue that even in a low-salt diet completely abandon the salt is not necessary. Complete failure may even be harmful, since sodium ions are involved in the metabolism and cellular activity. A little salt can be added to the broth, but only for 20 minutes until tender. Fish broth salt should immediately after you remove the scum. Vegetables salt to be 7 minutes until tender. Be careful: the amount of added salt should be minimal - only a few grains.

What else can you do to reduce the intake of salt in the body? It is useful to replace the fine-grained rock salt on the "gray". Even better - on the sea. They contain less sodium chloride, but is useful minerals potassium and magnesium. The only caveat - do not use for food sea salt bath! In supermarkets you can easily find a special food.

Benefits or harm of Salt in Your Diet

Posted by Unknown No comments

"A real gift for kidney patients is salt-free diet"

It allows for a few days to excrete the excess fluid, not downloading at the same kidney. The absence of salt in the diet also helps and wishing to lose weight.

However, every coin has two sides: for someone diet excluding salt, to be useful, and to whom it may hurt.

Image Source : www.hplusmagazine.com

An essential component of

Salt - food that can be found in any grocery store. Therefore it is difficult to believe that in the distant past because of the salt war broke out and ruined kingdom. Common salt effect on people's lives and was considered a privilege of the upper class. Today, it is - just one of the best known and most inexpensive supplements.

Salt, ie sodium chloride, is one of the most important chemical components within the various fluids of the human body. It is part of the blood, lymph, intercellular spaces, and all cells.

But in all good measure. Excess salt, as well as any chemical can cause a range of diseases and abnormalities. In particular, high blood pressure, kidney disease, metabolic calcium, osteoporosis, diseases of the joints. Moreover, the salt can be a real poison: a dose in excess of the daily rate of 100 times, is deadly to humans.

Do I have to eat a peck?

The norm, a person needs about 5-8 grams of salt per day. In the hot season, the dose may be increased to 30 to 40 grams. Unfortunately, people use much more salt than is necessary. So, very often, we sometimes unconsciously, add salt in the forthcoming dish, and then add some salt it again, sitting at the table. But often the amount of salt contained in the starting materials, already! In the most ordinary people a day diet gets about 10 grams of salt. A large number of its originally contained in animal products - meat, fish, eggs. Much less - in vegetables and fruits (with the exception of only spinach, celery, red cabbage and beets). Therefore, when administered in diseases of salt-free diet, nutritionists recommend eating boiled rice and sweetened with fruit and drink fruit juices. 

Doctors insist that control the use of salt is necessary for all without exception. To do this, you should seriously limit in your diet smoked, semi-processed and canned foods, no matter how much you do not like. They are very much salt, and also it is impossible to calculate the amount.

Features "unsalted" diet

The very idea of ​​a salt-free diet - quite robust. Especially for people suffering from hypertension and heart failure - it normalizes blood pressure, relieves swelling and improves quality of life.

Still beneficial for salt-free diet and wanting to lose weight - unsalted food seems less tasty, so these diets psychologically help limit yourself to eating. If you combine a salt-free diet with a reduced calorie diet, it is possible, albeit slowly, but still lose the "extra." When salt diet weight becomes less not because of fat loss, due to the fact that it is not salty food entails the loss of fluid from the body. Properly feeding on salt-free diet, you can have the first four days to lose a few pounds.

But it is better not to use salt-free diet in the summer. In the heat of a person sweats heavily, with sweat lost a large amount of useful trace elements. As a result - weakness and fatigue.

Need to be cautious and those who lead an active lifestyle and sports. In this case, the body more than usual needs minerals.

How much should last salt-free diet? It depends on your state of health and the goals. Usually, it extends from 4 to 15 days.

Obvious advantages

The use of salt-free diet proven medical research. Due to the normalization of receipt of salt in the body improves metabolism and internal organs. Out excess salt, which helps to get rid of the swelling. That is why such a diet can be used for pregnant women. During the salt-free diet a person at least temporarily waives calorie heavy foods and consume healthy food. Need to eat little and often, which prevents overeating.

Since the salt-free diet is especially useful for people suffering from cardiovascular disease and kidney disease, after medical examinations and consultations can even use it throughout life.

Obvious disadvantages

If you have decided on a salt-free diet, it should be remembered that it still falls into the category of hard. And not all useful! That is why it is recommended to consult a doctor before starting a course. Also, be sure it is necessary to provide alternative sources of intake of iodine and fluorine.

Some people are better to use a more gentle diet. It does not imply the complete absence of salt, but its limit in quantity. You can begin your weight loss is with her. 

Necessary restrictions

So, the main principle of salt-free diet is to avoid salt. In addition, you will need to restrict the use of certain products. This is primarily cereals and pasta, watermelons, bananas, sugar, pickles and smoked, sour and spicy dishes.

But not all so sad, because many of the foods you can eat. Namely, vegetable soups or fish broth, any vegetables, except exotic, dairy products, dried fruit, eggs, butter (not more than 10 grams per day), berries, cottage cheese, green tea and coffee.

That variant diet rated 15 days:

1 -3 day: boiled chicken breast (no more than 500 grams per day);

3-6 day: lean fish (500 grams per day);

7-9 day: porridge on the water, such as oatmeal or buckwheat, you can add honey;

Day 10-12: any vegetables except potatoes (2 kg);

Day 13-15: any fruit except bananas and grapes (up to 2 kg per day).

With this diet you need to drink up to 2 liters of water a day can be a mineral without gas.

The main rules

* Do not eat food prepared by someone else's hands, whether it's catering company, or your old buddy. You must be absolutely sure that in the preparation of food is not used salt!

* Castor should be on the table, and not near the stove - if it is possible, let other family members already salted food on the plate.

* If hunger found on the street, do not go to the cafe; best buy in the store a couple of all types of fruit to choose from and then eat.

* To the food did not seem fresh, you can use spices: pepper, turmeric, onion, garlic, horseradish, mustard, lemon juice. That's just not worth it as a seasoning to use mayonnaise, ketchup and soy sauce, because they all contain a lot of salt.

* Try and work to organize themselves salt-free "lunch." This can be oatmeal noodles with fruit flavors. But the soup or noodles from a bag strictly prohibited! But you can eat fruits, vegetables, meat or fish, cooked without salt.

* If you do not know whether this dish salt, read part of the label. If in doubt, it is better not to eat this food.

Whether to approach radically?

If you have kidney problems or excess weight, limiting salt intake definitely need, but with the mind. Therefore, salt-free diet for weight loss can be recommended only as random. For example, one day a week without salt and five-day salt-free diet once a month.

Some experts, nutritionists argue that even in a low-salt diet completely abandon the salt is not necessary. Complete failure may even be harmful, since sodium ions are involved in the metabolism and cellular activity. A little salt can be added to the broth, but only for 20 minutes until tender. Fish broth salt should immediately after you remove the scum. Vegetables salt to be 7 minutes until tender. Be careful: the amount of added salt should be minimal - only a few grains.

What else can you do to reduce the intake of salt in the body? It is useful to replace the fine-grained rock salt on the "gray". Even better - on the sea. They contain less sodium chloride, but is useful minerals potassium and magnesium. The only caveat - do not use for food sea salt bath! In supermarkets you can easily find a special food.

FAST-FOOD : Whether or not they are harmful?

"Nutritionists believe that the various hot dogs and big poppies is very harmful"

But when you can not eat during working hours to fully, will inevitably have to sit on the sandwiches. So whether or not they are harmful?

Image Source : www.goodhousekeeping.com

Hitting the Liver

Sandwiches are only useful if the question is, or nothing there all day, or chew anything. For example, chips, hot dog, Tat, Big Mac, and more. At this advantages of this power, alas, come to an end ... But it all seems to many delicious!

Almost all fast food (Food Fast Food) hit the liver, as it contains preservatives and flavorings that it neutralizes the liver.

Down Concentrate!

What to do if you want to eat normally, but there is no dining room at work, and dine in the restaurant - expensive? To begin with breakfast in the morning porridge scrambled or omelette. Lunch can also organize on their own, and prepare, for example, house soup, and then heating it in the microwave. However, many "caught" on something edible, which turns into a hot dish without much effort: bouillon cubes, noodles "zaley boiling water" and other concentrates.

When you appear "normal lunch" this food is not complete and is not healthy! It gives the body mainly carbohydrates and a little fat, not pampering vitamins and trace elements, and most importantly - totally depriving protein. But generously supplies preservatives, aromatic and flavor additives. This meal is only valid for those who consider themselves completely healthy.

That is, if you occasionally have lunch "soluble soup" or big poppy and a hot dog and even zapet soda, do not worry, most likely, will not happen. But if all this will be your usual dish for lunch from month to month, you can be sure there will be problems with digestion.

Significant is the fact that poor nutrition and semi Big Macs are more expensive - in the literal sense! And in times of crisis the extra costs, of course, are not included in your plans.

Out there

By the way, a useful "means of hunger" are equal yogurt, fruit, dried fruit and nuts.

The best dining option "outside the dining room" is considered a combination of "meat (chicken cutlet) plus steamed vegetables", as well as fresh dairy products and fruit. Sausage and a bun plus mayonnaise or ketchup - it's bad. And here is a piece of boiled meat plus cucumber or cabbage - OK! Such a diet will not only cope with hunger, but also to bring the normal range of nutrients in the body, including the essential amino acids.

Towards the end we can not say about the main danger of fast food - "incitement" to overeating. After tasting burger and thereby blunt the afternoon for a short time, the feeling of hunger, in the evening it can be difficult to cope with the desire "to finally eat normal!" A hearty dinner than overload the body, the person enters into a vicious circle - in the morning is not desirable, in the afternoon and once nowhere, but closer to the night - a feast. And that's a sound sleep on a full stomach helps fouling figures overweight.

Tricks of the Trade against the great weight

Nutritionists believe that the whole system is correct and useful food completely fits into several principles, compliance with which will help maintain the strength and health for years to come. Those who decided to start a "new life" that is, to lose weight, it is necessary to read these recommendations. You'll see - a week or two extra pounds evaporate ... A thin and slender know these "little tricks" does not hurt!

Remember: there is no single food that would contain all the necessary components, so the diet should be as varied.

Maintaining a healthy weight protects against diseases associated with metabolism.

In the black bread contains more vitamins, minerals and fiber than white. In addition, the daily consumption of rye bread regulates the esophagus and has beneficial effects on the stomach.

Two glasses of skim milk a day fully provide the necessary amount of calcium, as well as supplying high quality protein and vitamin B2.

Fish and legumes contain more useful types of proteins than meat, and they contain nutrients prevent the development of coronary heart disease.

Use in the diet more vegetables and fruits. They provide the body with essential vitamins, minerals and fiber.

Try not to abuse the foods high in cholesterol.

Minimize the number of sweets in the diet. Remember that sugar does not contain any useful materials for the body!

Excess salt raises blood pressure, and alcoholic beverages, as a rule, is very high in calories.

But do not go hungry or months to maintain a strict diet. It is only at first glance it seems that any diet benefit. If you sit for long periods on high-protein diets with a significantly reduced carbohydrate, you can significantly harm your health. So unwholesome diet can lead to the risk of cardiovascular disease. In short, and to eat and lose weight should be wisely!

Do not be a slave of his stomach

"Moderate whether in food - this one commandment. The second commandment - less drink wine, "- said the ancient physician Avicenna. We often like to eat, even without experiencing hunger, but just - something to occupy yourself. And in the evening, when it is especially harmful to load up, and then starts to slam the refrigerator door. Biting calorie sandwich or chips, we sigh: "What would such a start has to get better?" Tell yourself once and for all: "I eat to live, not live to eat!". Try to eat at the same time, it is desirable eat after 18.00. Of course, this only applies to those who do not suffer any serious gastric diseases. And another tip: in any case, do not eat while watching TV. This is the most common way to overeating.

FAST-FOOD : Whether or not they are harmful?

Posted by Unknown No comments

"Nutritionists believe that the various hot dogs and big poppies is very harmful"

But when you can not eat during working hours to fully, will inevitably have to sit on the sandwiches. So whether or not they are harmful?

Image Source : www.goodhousekeeping.com

Hitting the Liver

Sandwiches are only useful if the question is, or nothing there all day, or chew anything. For example, chips, hot dog, Tat, Big Mac, and more. At this advantages of this power, alas, come to an end ... But it all seems to many delicious!

Almost all fast food (Food Fast Food) hit the liver, as it contains preservatives and flavorings that it neutralizes the liver.

Down Concentrate!

What to do if you want to eat normally, but there is no dining room at work, and dine in the restaurant - expensive? To begin with breakfast in the morning porridge scrambled or omelette. Lunch can also organize on their own, and prepare, for example, house soup, and then heating it in the microwave. However, many "caught" on something edible, which turns into a hot dish without much effort: bouillon cubes, noodles "zaley boiling water" and other concentrates.

When you appear "normal lunch" this food is not complete and is not healthy! It gives the body mainly carbohydrates and a little fat, not pampering vitamins and trace elements, and most importantly - totally depriving protein. But generously supplies preservatives, aromatic and flavor additives. This meal is only valid for those who consider themselves completely healthy.

That is, if you occasionally have lunch "soluble soup" or big poppy and a hot dog and even zapet soda, do not worry, most likely, will not happen. But if all this will be your usual dish for lunch from month to month, you can be sure there will be problems with digestion.

Significant is the fact that poor nutrition and semi Big Macs are more expensive - in the literal sense! And in times of crisis the extra costs, of course, are not included in your plans.

Out there

By the way, a useful "means of hunger" are equal yogurt, fruit, dried fruit and nuts.

The best dining option "outside the dining room" is considered a combination of "meat (chicken cutlet) plus steamed vegetables", as well as fresh dairy products and fruit. Sausage and a bun plus mayonnaise or ketchup - it's bad. And here is a piece of boiled meat plus cucumber or cabbage - OK! Such a diet will not only cope with hunger, but also to bring the normal range of nutrients in the body, including the essential amino acids.

Towards the end we can not say about the main danger of fast food - "incitement" to overeating. After tasting burger and thereby blunt the afternoon for a short time, the feeling of hunger, in the evening it can be difficult to cope with the desire "to finally eat normal!" A hearty dinner than overload the body, the person enters into a vicious circle - in the morning is not desirable, in the afternoon and once nowhere, but closer to the night - a feast. And that's a sound sleep on a full stomach helps fouling figures overweight.

Tricks of the Trade against the great weight

Nutritionists believe that the whole system is correct and useful food completely fits into several principles, compliance with which will help maintain the strength and health for years to come. Those who decided to start a "new life" that is, to lose weight, it is necessary to read these recommendations. You'll see - a week or two extra pounds evaporate ... A thin and slender know these "little tricks" does not hurt!

Remember: there is no single food that would contain all the necessary components, so the diet should be as varied.

Maintaining a healthy weight protects against diseases associated with metabolism.

In the black bread contains more vitamins, minerals and fiber than white. In addition, the daily consumption of rye bread regulates the esophagus and has beneficial effects on the stomach.

Two glasses of skim milk a day fully provide the necessary amount of calcium, as well as supplying high quality protein and vitamin B2.

Fish and legumes contain more useful types of proteins than meat, and they contain nutrients prevent the development of coronary heart disease.

Use in the diet more vegetables and fruits. They provide the body with essential vitamins, minerals and fiber.

Try not to abuse the foods high in cholesterol.

Minimize the number of sweets in the diet. Remember that sugar does not contain any useful materials for the body!

Excess salt raises blood pressure, and alcoholic beverages, as a rule, is very high in calories.

But do not go hungry or months to maintain a strict diet. It is only at first glance it seems that any diet benefit. If you sit for long periods on high-protein diets with a significantly reduced carbohydrate, you can significantly harm your health. So unwholesome diet can lead to the risk of cardiovascular disease. In short, and to eat and lose weight should be wisely!

Do not be a slave of his stomach

"Moderate whether in food - this one commandment. The second commandment - less drink wine, "- said the ancient physician Avicenna. We often like to eat, even without experiencing hunger, but just - something to occupy yourself. And in the evening, when it is especially harmful to load up, and then starts to slam the refrigerator door. Biting calorie sandwich or chips, we sigh: "What would such a start has to get better?" Tell yourself once and for all: "I eat to live, not live to eat!". Try to eat at the same time, it is desirable eat after 18.00. Of course, this only applies to those who do not suffer any serious gastric diseases. And another tip: in any case, do not eat while watching TV. This is the most common way to overeating.

SUMMER HEAT : PREPARING FOR SUMMER HEAT

"The sun, air and water - our best friends"

In the use of fresh air no doubt, but the hot rays of the summer sun is not harmless. Summer heat can be the cause of many ailments and even diseases. Residents of the southern countries are well aware of the precautions in the hot days. Why do we prepare?

Sunburn - Pros and Cons

Sunbathing helpful declare all doctors. It is not only beautiful, but also useful - under the influence of light to produce vitamin D, which prevents rickets, faster and better heal wounds, sores, infections of the skin, strengthens the immune system. Heliotherapy (sun treatment) is indicated for chronic and inflammatory diseases of the lungs, kidneys, joints, in the recovery period after severe trauma and nervous shock. It is particularly effective in combination with thalassotherapy (treatment of the sea), balneotherapy (treatment healing mud), diet and moderate exercise.

Of contraindications to heliotherapy and sunbathing: cancer, including remission, adrenal disease, malaria, hyperthyroidism, rheumatoid arthritis, systemic lupus erythematosus, scleroderma, exacerbation of chronic diseases of the internal organs.

Children up to two years old, pregnant in the first and last trimester, pensioners and women in menopause need to be especially careful to sunbathe, not to sunbathe in the afternoon. People suffering from an abundance of moles and nevi, women with mastopathy and benign tumors in the mammary glands should not sunbathe in the sun, but you can be on the beach in shaded loungers. 

Keep in mind that light-skinned, especially blondes and redheads, more sensitive to the sun than the swarthy and dark-haired people.

Sunbathing optimally take from 8 to 11 and from 16 to 19 hours. From sunbathing, you can stay in the sun no more than half an hour, then slowly add the time (not more than an hour one-time fee). Required headgear, sunglasses, sarongs or towel and sunblock. Long stay in the sun's dangerous even for tanned people.

Intrigues of the heat

Residents of the southern countries steadily observe the custom of siesta - from noon until three or four o'clock in the afternoon, no self-respecting Turk, a Spaniard or Argentine on the street without basic necessities of life may seem. 

Sunburn - the inconvenience faced by all. In mild cases, the burn looks like erythema (redness, swollen painful), to more serious lesions appear on the site of bubbles filled with liquid. After a few days the top layer of skin to peel off and peel. If damage is extensive, there are signs of intoxication - itching and severe pain at the site of burns, fever, headache, nausea, vomiting, drowsiness. Failure to comply with the rules of hygiene, brushing burns, wearing a tight, oppressive clothes possible secondary bacterial infection and abscess.

Treatment is symptomatic - lubricate burns of burn tool (panthenol, allantoin, sea buckthorn oil, etc.). Useful cold compresses, frequent cool showers or baths with herbs (calendula, chamomile), when the temperature rises or severe pain need to take aspirin or paracetamol (ibuprofen increases the sensitivity to the sun and is therefore contraindicated!) If bubbles covered more than 10% of the body, the temperature rises above 38, burns badly swollen, pus or appear sukrovichnye selection - should consult a doctor. After 2-3 days of recovery needed sunscreen, umbrellas and tight clothing from the soft tissue covering the burnt places. Should not wear tight clothes, styles with straps, pleated straps, injuring the affected areas.

Sunburn eyes may occur if a sunny day too long in the sun without protective glasses that absorb UV rays. Symptoms - redness, photophobia, pain, and pain in the eyes, tearing, blurred vision, cramps century, in severe cases - swelling of the eyelids and the eyeball, corneal, blurred iris.

Treatment - 2-3 days do not go out in sunlight, lay in the darkened room, refuse to read the computer and the TV, do cold lotions to the eye. If, within 24 hours, no improvement - consult an eye specialist.

Photodermatosis or solar urticaria - a particularly strong reaction of the skin to sunlight. Even a small exposure causes skin rash, redness, itching, swelling. Often observed in pregnant women, in puberty and menopause, during menses. Can be a symptom of liver disease, adrenal glands, kidneys - if earlier photodermatosis not observed, it is necessary to pass inspection. When porphyria (a genetic systemic disease), direct sunlight on the skin causes inflammation and ulcers. Enhance the sensitivity to the sun sulfonamide antibiotics (fluoroquinolones, tetracyclines), amiodarone, furosemide, ibuprofen and ointments based on it, some other drugs. You can get local sunburn by skin perfume, cologne, orange, sandalwood and bergamot oil, musk, amber, parsley juice, hogweed and angelica.

Treatment - the same as sunburn, plus Allergy medications and strict refusal to walk in the sun. After contact with skin photosensitizing (amplifying sensitivity to the sun) substances should be thoroughly washed the affected area with soap and water, rub baby oil, rinse again and only then apply ointment or bandage.

Sunstroke - a special case of heat stroke, especially common on hot days, with full, older and improperly dressed people. Reason ailments overheating in case of sunstroke - the brain in the case of heat - the whole body. If it is too long in the sun with her ​​head uncovered, to go in a closed car in hot weather, to be affected by unusually high temperatures, the body no longer cope with regulators. Symptoms: loss or confusion, nausea, vomiting, chills, shortness of breath, nosebleeds, pyrexia (up to 41 or higher), severe headache, in severe cases, seizures, disruption of the heart, hallucinations, delusions. There is the risk of strokes, heart attacks, coma and sudden death.

Treatment: need urgent medical care. Until the arrival of the doctor you want to transfer the victim to shade, strip it to the laundry, make a cold compress on his head, cover the body with a wet cloth. If the patient is conscious - fed him salt or mineral water. You can rub whiskey, hands, feet, earlobes. In convulsions - hold in place, that the patient does not hurt himself by vomiting - turn your head to one side, so it does not choke. It is important to monitor your breathing and heart rate, if necessary, begin rescue breathing and chest compressions.

Dehydration is particularly dangerous in the heat, because together with then one loses not only water but also minerals. "Catch" Dehydration can be caused by extensive training, walking and even riding in a crowded truck on a hot day. Symptoms: dry mouth, headache, circles under the eyes, lethargy, lack of urination or a small amount of dark urine, dry, wrinkled and flabby skin, nausea, weakness, fainting, if you do not help - severe kidney damage.

Treatment - slow "unmount". It is best to use the drug "rehydron", in his absence, make such a solution - a teaspoon of salt and four tablespoons of sugar per liter of water or otpaivala healing mineral water. Poite 100 ml every 10 minutes until the patient does not drink a liter if vomiting occurs - reduce the dose by half in four-and participation drink. You can put a person in a warm (but not hot!) Bath, cover with wet sheets, no harm will be sucking ice cubes. With the improvement of the day you need to drink more often, but little by little, not allowing drink more than 500 ml per hour. To prevent dehydration in the heat should drink at least 500 ml of mineral water or diluted juice every hour. If there is deterioration or no improvement within 3-4 hours - see your doctor.

Be careful on hot days like on vacation or at home!

SUMMER HEAT : PREPARING FOR SUMMER HEAT

Posted by Unknown No comments

"The sun, air and water - our best friends"

In the use of fresh air no doubt, but the hot rays of the summer sun is not harmless. Summer heat can be the cause of many ailments and even diseases. Residents of the southern countries are well aware of the precautions in the hot days. Why do we prepare?

Sunburn - Pros and Cons

Sunbathing helpful declare all doctors. It is not only beautiful, but also useful - under the influence of light to produce vitamin D, which prevents rickets, faster and better heal wounds, sores, infections of the skin, strengthens the immune system. Heliotherapy (sun treatment) is indicated for chronic and inflammatory diseases of the lungs, kidneys, joints, in the recovery period after severe trauma and nervous shock. It is particularly effective in combination with thalassotherapy (treatment of the sea), balneotherapy (treatment healing mud), diet and moderate exercise.

Of contraindications to heliotherapy and sunbathing: cancer, including remission, adrenal disease, malaria, hyperthyroidism, rheumatoid arthritis, systemic lupus erythematosus, scleroderma, exacerbation of chronic diseases of the internal organs.

Children up to two years old, pregnant in the first and last trimester, pensioners and women in menopause need to be especially careful to sunbathe, not to sunbathe in the afternoon. People suffering from an abundance of moles and nevi, women with mastopathy and benign tumors in the mammary glands should not sunbathe in the sun, but you can be on the beach in shaded loungers. 

Keep in mind that light-skinned, especially blondes and redheads, more sensitive to the sun than the swarthy and dark-haired people.

Sunbathing optimally take from 8 to 11 and from 16 to 19 hours. From sunbathing, you can stay in the sun no more than half an hour, then slowly add the time (not more than an hour one-time fee). Required headgear, sunglasses, sarongs or towel and sunblock. Long stay in the sun's dangerous even for tanned people.

Intrigues of the heat

Residents of the southern countries steadily observe the custom of siesta - from noon until three or four o'clock in the afternoon, no self-respecting Turk, a Spaniard or Argentine on the street without basic necessities of life may seem. 

Sunburn - the inconvenience faced by all. In mild cases, the burn looks like erythema (redness, swollen painful), to more serious lesions appear on the site of bubbles filled with liquid. After a few days the top layer of skin to peel off and peel. If damage is extensive, there are signs of intoxication - itching and severe pain at the site of burns, fever, headache, nausea, vomiting, drowsiness. Failure to comply with the rules of hygiene, brushing burns, wearing a tight, oppressive clothes possible secondary bacterial infection and abscess.

Treatment is symptomatic - lubricate burns of burn tool (panthenol, allantoin, sea buckthorn oil, etc.). Useful cold compresses, frequent cool showers or baths with herbs (calendula, chamomile), when the temperature rises or severe pain need to take aspirin or paracetamol (ibuprofen increases the sensitivity to the sun and is therefore contraindicated!) If bubbles covered more than 10% of the body, the temperature rises above 38, burns badly swollen, pus or appear sukrovichnye selection - should consult a doctor. After 2-3 days of recovery needed sunscreen, umbrellas and tight clothing from the soft tissue covering the burnt places. Should not wear tight clothes, styles with straps, pleated straps, injuring the affected areas.

Sunburn eyes may occur if a sunny day too long in the sun without protective glasses that absorb UV rays. Symptoms - redness, photophobia, pain, and pain in the eyes, tearing, blurred vision, cramps century, in severe cases - swelling of the eyelids and the eyeball, corneal, blurred iris.

Treatment - 2-3 days do not go out in sunlight, lay in the darkened room, refuse to read the computer and the TV, do cold lotions to the eye. If, within 24 hours, no improvement - consult an eye specialist.

Photodermatosis or solar urticaria - a particularly strong reaction of the skin to sunlight. Even a small exposure causes skin rash, redness, itching, swelling. Often observed in pregnant women, in puberty and menopause, during menses. Can be a symptom of liver disease, adrenal glands, kidneys - if earlier photodermatosis not observed, it is necessary to pass inspection. When porphyria (a genetic systemic disease), direct sunlight on the skin causes inflammation and ulcers. Enhance the sensitivity to the sun sulfonamide antibiotics (fluoroquinolones, tetracyclines), amiodarone, furosemide, ibuprofen and ointments based on it, some other drugs. You can get local sunburn by skin perfume, cologne, orange, sandalwood and bergamot oil, musk, amber, parsley juice, hogweed and angelica.

Treatment - the same as sunburn, plus Allergy medications and strict refusal to walk in the sun. After contact with skin photosensitizing (amplifying sensitivity to the sun) substances should be thoroughly washed the affected area with soap and water, rub baby oil, rinse again and only then apply ointment or bandage.

Sunstroke - a special case of heat stroke, especially common on hot days, with full, older and improperly dressed people. Reason ailments overheating in case of sunstroke - the brain in the case of heat - the whole body. If it is too long in the sun with her ​​head uncovered, to go in a closed car in hot weather, to be affected by unusually high temperatures, the body no longer cope with regulators. Symptoms: loss or confusion, nausea, vomiting, chills, shortness of breath, nosebleeds, pyrexia (up to 41 or higher), severe headache, in severe cases, seizures, disruption of the heart, hallucinations, delusions. There is the risk of strokes, heart attacks, coma and sudden death.

Treatment: need urgent medical care. Until the arrival of the doctor you want to transfer the victim to shade, strip it to the laundry, make a cold compress on his head, cover the body with a wet cloth. If the patient is conscious - fed him salt or mineral water. You can rub whiskey, hands, feet, earlobes. In convulsions - hold in place, that the patient does not hurt himself by vomiting - turn your head to one side, so it does not choke. It is important to monitor your breathing and heart rate, if necessary, begin rescue breathing and chest compressions.

Dehydration is particularly dangerous in the heat, because together with then one loses not only water but also minerals. "Catch" Dehydration can be caused by extensive training, walking and even riding in a crowded truck on a hot day. Symptoms: dry mouth, headache, circles under the eyes, lethargy, lack of urination or a small amount of dark urine, dry, wrinkled and flabby skin, nausea, weakness, fainting, if you do not help - severe kidney damage.

Treatment - slow "unmount". It is best to use the drug "rehydron", in his absence, make such a solution - a teaspoon of salt and four tablespoons of sugar per liter of water or otpaivala healing mineral water. Poite 100 ml every 10 minutes until the patient does not drink a liter if vomiting occurs - reduce the dose by half in four-and participation drink. You can put a person in a warm (but not hot!) Bath, cover with wet sheets, no harm will be sucking ice cubes. With the improvement of the day you need to drink more often, but little by little, not allowing drink more than 500 ml per hour. To prevent dehydration in the heat should drink at least 500 ml of mineral water or diluted juice every hour. If there is deterioration or no improvement within 3-4 hours - see your doctor.

Be careful on hot days like on vacation or at home!

Protein : How To Burn Fat : Build Muscle : Fitness

"He is not only necessary, but also extremely useful for us the substance"  

Protein - one of the main components of human food. By controlling the content of protein foods in your daily diet, everyone attain a slim figure or strong muscles can easily achieve the desired results.

The role and function in the body

The protein or protein necessary for growth, development, functioning, recovery of all body cells, as well as for the synthesis of enzymes and hormones. The main sources of protein - milk and dairy products, meat, fish, seafood, cereals.

Animal and vegetable proteins are absorbed by the body differently. Most maximum bioavailability (digestibility) - in milk and egg proteins (about 96-97%). Slightly less (93-95%) - from meat and fish proteins. In plant proteins - they can serve as sources of legumes, nuts, grains, vegetables or fruits - digestibility of 65-77%.

The human need for protein depends on its age, sex, and level of physical activity. For example, a healthy adult, experts recommend consuming 0.75-1 grams of protein per kilogram of body weight per day. It is considered that due to animal protein must be obtained at least half of the daily food intake of protein, and daily caloric fraction of protein should be at least 12%. For athletes or people who are actively involved in sports, the demand for protein increases by about 2-2.5 grams per kilogram of body weight per day.

Increased protein requirements for fans of power or cardio workouts due to several factors. Firstly, during a considerable physical exertion occurs inevitable decay of individual muscle structures, and protein is simply necessary for their recovery. Secondly, during the pause between workouts the athlete's body gradually adapts to the increasing pressures by building stronger muscles and increasing the protein content in the muscles leads to a stronger muscle contraction, allowing progress in the future.

Amazing Protein

Maintaining consistently high levels of protein in the body - the main task of not only professional weight lifters, but also engaged in active sports people. Often people use the fitness center, bought on the recommendation of coaches special sports nutrition and protein shakes, which contain large amounts of protein, multivitamins, etc. However, in some not too cheap drinks of this kind often contains chemicals (steroids and amphetamines), causing irreparable harm to the body.

Meanwhile, a simple and harmless protein shakes to ensure stable growth of muscles in the body, can be easily prepared at home. The most opportune time to receive them - 40 minutes before workout and 30 minutes after her. It was then that a so-called "protein window" all protein consumed actively processed, promoting the growth of muscle tissue. The temperature of the cocktail should be close to 37 degrees, which is significantly speed up the stomach. Volume - no more than 300 grams. Milk as part of the protein mixture can be replaced with yogurt or juice (if lactose is poorly absorbed). A protein shake, drink 30 minutes after class - the most useful tool for muscle growth. This is the time when the body needs proteins and carbohydrates to the greatest extent when received proteins generate the most anabolic effect (ie, increased growth of muscle tissue).

Here are some recipes protein shake:

Classic protein:

- Milk - 350 ml. 

- cottage cheese - 100 gr. 

- egg protein (boiled) - 4 pcs. 

- banana - 1 pc. 

- olive oil (cold pressed) - tsp. 

- Honey - 2 tablespoons.

Protein fitness drink for women:

- orange juice - 200 ml. 

- fat cottage cheese - 50 gr. 

- banana - half 

- chocolate or cocoa - 25 grams. 

- jam - 1 tsp.

Cocktails for weight loss

For overweight people who want to lose weight, the daily intake of protein shakes will help ensure long-term feeling of satiety, thereby limiting the total calorie intake. Protein shakes are guaranteed to help you achieve weight loss and maintain muscle mass, if the person will receive the regular cardio and power load.

In order to prepare a protein shake for weight loss at home, you need to follow some simple steps:

1 Fill the blender 1-2 cups of skim milk. 

2. Add 1/2 cup fat-free cottage cheese. 

3. Top up with 150 grams of low-fat yogurt to your taste and stir everything until smooth. 

4. Add one tablespoon of cream. 

5. Put frozen or fresh fruit 

6. In the end, add a couple tablespoons of flaxseed oil or olive oil or other healthy fats.

Protein shake should be consumed immediately after its preparation. If there is a surplus, it should be poured into a tightly sealable container and store in refrigerator.

Protein diet

The main task of protein diet - adjust the body's metabolism to burn fat. It is proved that this diet is faster than high carb (so-called "Kremlin") with the same number of calories.

Protein diet menu is quite simple. On the day should have five meals. Three basic - breakfast, lunch and dinner - include 200 grams of one specific type of food: boiled lean meat, fish, chicken, cheese, mushrooms, cooked beans or peas, yogurt or two boiled eggs (optional). Additionally, it is necessary to eat 100 grams of vegetables or fruit. During the two snacks, which account for breakfast and lunch, you need to eat 100 grams of vegetables, fruit or drink 100 milliliters of freshly squeezed juice. Diet excludes from the diet the following products: flour products, cereals, sugar, beans, dairy products, beverages, fruits, nuts, seeds.

Diet lasts 10 days. During this time it is necessary to drink as much as possible (water, unsweetened tea, coffee, herbal teas). Per day is required to drink at least 2 liters of fluid.

The advantage of the protein diet is that the person who took it does not feel painful hunger. In most cases, subject to simple rules, you can assign the effect of diet for a long time.

Protein diet also has a number of drawbacks. Body during her experiences big disadvantage in a variety of very important trace elements. This leads to a rapid onset of fatigue, dryness of skin, nail fragility. Diet creates an increased burden on the kidneys, as all the liquid from the body is derived through them, so people with kidney disease, it is contraindicated. During protein diet consumed more rapidly calcium from the body and this can lead to brittleness of bone in old age.

Protein diet

The basic principle of the protein diet for weight loss - exclusion from the diet of foods rich in carbohydrates, that is, bread, pasta and dough products, potato, sugar. In addition, it is necessary to abandon the pure fat: vegetable oil and animal fat. However, restrictions on the lean meat and fish, low-fat dairy products, eggs, salads, vegetables and fruit is not. Protein foods provide a feeling of satiety, as much longer to digest carbohydrate.

First of all, spent glycogen - animal starch, the main carbohydrate reserve in animals and humans. At this point, the body will lose a lot of liquid, which will affect the very rapid weight loss. Then begins to consume fat reserves and muscle mass: they go to the production of glucose - the energy fuel for the body. Weight loss is slow but steady.

Protein diet is not recommended to observe more than 2 weeks, as it overloads the kidneys. Nutritionists advise to drink plenty of water to avoid problems with the chair. We should not forget about the fiber, which a lot of green vegetables and bran.

Experts warn all protein diet can be used 1-2 times a year, after consultation with the doctor, and passed the necessary examinations.

Protein : How To Burn Fat : Build Muscle : Fitness

Posted by Unknown No comments

"He is not only necessary, but also extremely useful for us the substance"  

Protein - one of the main components of human food. By controlling the content of protein foods in your daily diet, everyone attain a slim figure or strong muscles can easily achieve the desired results.

The role and function in the body

The protein or protein necessary for growth, development, functioning, recovery of all body cells, as well as for the synthesis of enzymes and hormones. The main sources of protein - milk and dairy products, meat, fish, seafood, cereals.

Animal and vegetable proteins are absorbed by the body differently. Most maximum bioavailability (digestibility) - in milk and egg proteins (about 96-97%). Slightly less (93-95%) - from meat and fish proteins. In plant proteins - they can serve as sources of legumes, nuts, grains, vegetables or fruits - digestibility of 65-77%.

The human need for protein depends on its age, sex, and level of physical activity. For example, a healthy adult, experts recommend consuming 0.75-1 grams of protein per kilogram of body weight per day. It is considered that due to animal protein must be obtained at least half of the daily food intake of protein, and daily caloric fraction of protein should be at least 12%. For athletes or people who are actively involved in sports, the demand for protein increases by about 2-2.5 grams per kilogram of body weight per day.

Increased protein requirements for fans of power or cardio workouts due to several factors. Firstly, during a considerable physical exertion occurs inevitable decay of individual muscle structures, and protein is simply necessary for their recovery. Secondly, during the pause between workouts the athlete's body gradually adapts to the increasing pressures by building stronger muscles and increasing the protein content in the muscles leads to a stronger muscle contraction, allowing progress in the future.

Amazing Protein

Maintaining consistently high levels of protein in the body - the main task of not only professional weight lifters, but also engaged in active sports people. Often people use the fitness center, bought on the recommendation of coaches special sports nutrition and protein shakes, which contain large amounts of protein, multivitamins, etc. However, in some not too cheap drinks of this kind often contains chemicals (steroids and amphetamines), causing irreparable harm to the body.

Meanwhile, a simple and harmless protein shakes to ensure stable growth of muscles in the body, can be easily prepared at home. The most opportune time to receive them - 40 minutes before workout and 30 minutes after her. It was then that a so-called "protein window" all protein consumed actively processed, promoting the growth of muscle tissue. The temperature of the cocktail should be close to 37 degrees, which is significantly speed up the stomach. Volume - no more than 300 grams. Milk as part of the protein mixture can be replaced with yogurt or juice (if lactose is poorly absorbed). A protein shake, drink 30 minutes after class - the most useful tool for muscle growth. This is the time when the body needs proteins and carbohydrates to the greatest extent when received proteins generate the most anabolic effect (ie, increased growth of muscle tissue).

Here are some recipes protein shake:

Classic protein:

- Milk - 350 ml. 

- cottage cheese - 100 gr. 

- egg protein (boiled) - 4 pcs. 

- banana - 1 pc. 

- olive oil (cold pressed) - tsp. 

- Honey - 2 tablespoons.

Protein fitness drink for women:

- orange juice - 200 ml. 

- fat cottage cheese - 50 gr. 

- banana - half 

- chocolate or cocoa - 25 grams. 

- jam - 1 tsp.

Cocktails for weight loss

For overweight people who want to lose weight, the daily intake of protein shakes will help ensure long-term feeling of satiety, thereby limiting the total calorie intake. Protein shakes are guaranteed to help you achieve weight loss and maintain muscle mass, if the person will receive the regular cardio and power load.

In order to prepare a protein shake for weight loss at home, you need to follow some simple steps:

1 Fill the blender 1-2 cups of skim milk. 

2. Add 1/2 cup fat-free cottage cheese. 

3. Top up with 150 grams of low-fat yogurt to your taste and stir everything until smooth. 

4. Add one tablespoon of cream. 

5. Put frozen or fresh fruit 

6. In the end, add a couple tablespoons of flaxseed oil or olive oil or other healthy fats.

Protein shake should be consumed immediately after its preparation. If there is a surplus, it should be poured into a tightly sealable container and store in refrigerator.

Protein diet

The main task of protein diet - adjust the body's metabolism to burn fat. It is proved that this diet is faster than high carb (so-called "Kremlin") with the same number of calories.

Protein diet menu is quite simple. On the day should have five meals. Three basic - breakfast, lunch and dinner - include 200 grams of one specific type of food: boiled lean meat, fish, chicken, cheese, mushrooms, cooked beans or peas, yogurt or two boiled eggs (optional). Additionally, it is necessary to eat 100 grams of vegetables or fruit. During the two snacks, which account for breakfast and lunch, you need to eat 100 grams of vegetables, fruit or drink 100 milliliters of freshly squeezed juice. Diet excludes from the diet the following products: flour products, cereals, sugar, beans, dairy products, beverages, fruits, nuts, seeds.

Diet lasts 10 days. During this time it is necessary to drink as much as possible (water, unsweetened tea, coffee, herbal teas). Per day is required to drink at least 2 liters of fluid.

The advantage of the protein diet is that the person who took it does not feel painful hunger. In most cases, subject to simple rules, you can assign the effect of diet for a long time.

Protein diet also has a number of drawbacks. Body during her experiences big disadvantage in a variety of very important trace elements. This leads to a rapid onset of fatigue, dryness of skin, nail fragility. Diet creates an increased burden on the kidneys, as all the liquid from the body is derived through them, so people with kidney disease, it is contraindicated. During protein diet consumed more rapidly calcium from the body and this can lead to brittleness of bone in old age.

Protein diet

The basic principle of the protein diet for weight loss - exclusion from the diet of foods rich in carbohydrates, that is, bread, pasta and dough products, potato, sugar. In addition, it is necessary to abandon the pure fat: vegetable oil and animal fat. However, restrictions on the lean meat and fish, low-fat dairy products, eggs, salads, vegetables and fruit is not. Protein foods provide a feeling of satiety, as much longer to digest carbohydrate.

First of all, spent glycogen - animal starch, the main carbohydrate reserve in animals and humans. At this point, the body will lose a lot of liquid, which will affect the very rapid weight loss. Then begins to consume fat reserves and muscle mass: they go to the production of glucose - the energy fuel for the body. Weight loss is slow but steady.

Protein diet is not recommended to observe more than 2 weeks, as it overloads the kidneys. Nutritionists advise to drink plenty of water to avoid problems with the chair. We should not forget about the fiber, which a lot of green vegetables and bran.

Experts warn all protein diet can be used 1-2 times a year, after consultation with the doctor, and passed the necessary examinations.

How to beat insomnia?

"Good night's sleep - the most important condition to be active and energetic all day"

If you feel sleepy in the morning or do not want to get up, then you have not received the required amount of sleep, regardless of the reasons why it happened.

Influence of sleep on health and beauty

Our skin uses the hours of sleep in order to offset the impact of the stressors of the day: dust and skin allocation, which are mixed with applied makeup in the morning, stay in a stuffy room and so on.

We've all heard that a good night's sleep helps our appearance, and it's not a myth: during sleep increases blood flow to the skin of the neck and head. Blood carries nutrients, growth hormones and oxygen needed for production of collagen in the skin.

That night in a dream is produced is important for health and beauty female hormone that regulates the endocrine system, blood pressure, slows the aging process and increases the effectiveness of the immune system - the hormone melatonin.

Poor, poor sleep and female beauty are incompatible. Every woman wants to get up out of bed fresh and full of health. However, this is not always the case. Often morning begins with the fact that we get up out of bed exhausted and overwhelmed - the mirror reflects the pale.

Night sleep - an active restoration of the body, including skin. At night, the skin gets rid of the result of the daily loads and stresses. Yes, yes, that's stress! For example: not only did we put on face makeup, so it acts on the adverse weather conditions - sun, strong wind, precipitation, etc. Also, the facial skin is suffering from active facial expressions, whether or not, if we are angry, scowling, or, on the contrary, we rejoice.

Not only teenagers, but even in adult women lack of sleep can cause the so-called "stress skin", which leads to blackheads and acne.

The plurality of signals indicative of the threat to health and well-being, the most universal is probably just a bad dream. Lethargy in the mornings and the constant lack of sleep often become painful, protracted. Sleep is the most important part of our health and well-being: works well only those who are well rested. However, in a crescendo of life long dream is almost a luxury.

Exploring the origins of such a state, as bessonnitsa, you can find it close connection c complex conflicts, prolonged emotional stress, overwork. Insomnia is considered to be a faithful companion of neuroses.

There are three kinds of sleep disorders: difficult to fall asleep (insomnia), shallow sleep with frequent awakenings and unpleasant dreams, early awakening.

Night insomnia associated with increased daytime sleepiness: fatigue, weakness, irritability, severe intolerance of noise and sounds, decreased performance. And the endless hours of the night without sleep and a feeling of weakness, suggests a glass of wine at night or hypnotics.

Night's rest - Assistant Doctor

But we should not rush to take sleeping pills at night as long as you try it out the other, are quite simple and effective methods. To begin, find out the nature of his insomnia. If it came from the negative influences of the environment, it is possible to make some effort - and insomnia retreat.

First of all, try to get rid of irritating factors: Remove a ticking clock, do not turn the washing machine on the night wash. If someone from relatives working at a computer in the room, place the monitor so that the light patches do not fall on the bed. Some crowded very annoying and does not sleep clacking computer mouse. There is a solution: there were models, rightly called silent because they do not produce "clicks" when pressed.

For healthy sleep may be particularly relevant leisurely stroll in the evening, a glass of warm milk at night, water treatments. Not less than 4 hours before bedtime exclude tea, coffee and a large amount of alcohol with dense food. May be useful for the evening reception decoctions of chamomile, peppermint, valerian, motherwort, or.

Of course, it is not necessary to self-medicate. If there is a distinct and persistent sleep disturbances, should definitely consult a doctor. The uncontrolled use of drugs disrupts the biological clock, and the body is rebuilt with a new, rational enough rhythm. Any medication should be administered only by a physician - in the form of individual, strict time-courses.

Useful tips

German proverb says, "What is the bed, and this is the dream." Bed - a place to sleep, so do not park yourself in the evening in bed with a laptop and sandwiches. Not recommended, sitting or lying on the bed, watching television or working papers. The bed should have its own aura, the carrier relaxation and rest, and not mixed with various office issues of the day.

The bed should not be too soft, since such quite difficult to relax all their muscles, and not very tough - in this case it will apply pressure to the bone and muscle.

When choosing the value of the bed and the mattress hardness stick to the golden rule: "To sleep - you need to relax, to unwind - you need to lie down comfortably."

A proverb says: "Dear friend - a pillow." Should be put under the head of a comfortable, soft pillow is quite suitable for the size. If theft is very flat, in the morning we wake up with puffy eyes, because fluid collects in the tissues around them, when the head is low on the bed.

Insomnia can make and use a soothing herbal pillow or sachet, flavoring bedding. The composition of herbal plants should include:

1 regulating the activity of the heart - mint, lemon balm, geranium, hawthorn flowers, flowers of Viburnum;
2. promoting muscle relaxation - wormwood, sweet clover, chamomile,
3. improve the function of the bronchi - birch leaf, eucalyptus leaf, rosemary,
4. Relieves fatigue - flowers of tansy, chamomile, yarrow.

Pillow can simply fill cones of hops, and to enhance the flavor sachet drip a few drops of essential oil. Here you will be guided by an inner instinct and pay attention to your body's reaction to a particular smell. Remember what the smell is not causing your negative emotions, but on the contrary, gives good health and comfortable feeling.

Abkhazian saying is: "Do the hungry and fearful dream is not peace." Do not forget that a balanced healthy diet promotes good sleep at night. It is unwise to go to bed hungry in favor of rigid diets. Fasting - stress to the body. Supper should be 2-3 hours before bedtime. Do not eat raw fruits or vegetables at night, they only provoke your appetite. Better eat a light protein foods - dairy products, lean fish with steamed vegetables and a minimum amount of spices and salt. Should be excluded from dinner are all very sweet and very salty. Salt contributes to detention in the body fluid, which is the root cause of puffiness and bags under the eyes. It may well seem like a glass of wine - a good remedy for insomnia. However, in the morning in the mirror, you are sure to see the enlarged pores and dull skin. A glass of warm milk with honey or yogurt - probably the best choice at bedtime.

If the evening had a busy dinner, and you feel that the food is not completely digested, it is better to sleep on your left side. Otherwise, you can rack up in the morning heartburn. When the body position on the left side of the food easily from the stomach to the duodenum 12.

Important attitude!

Night - time the most productive sleep and health, the duration of which the adult must be from 7.5 to 8 hours. It is best to go to bed and get up early, avoiding the intense mental work in the evenings.

For the so-called "beauty sleep" is important attitude. Help your body to relax and tune in to a night's rest - give up watching TV with negative information, stimulating the nervous system. If it is difficult to break away from the monitor at night, set the "reminder" and the program will notify you several times: "Get ready for bed." Select a file from your computer to a reminder accompanied them. And the best part of watching the monitor to replace a walk before bedtime.

One of the best and proven ways to set yourself up for a dream - a warm bath. Take it with different flavored - gels, oils and scrubs to slightly raise the body temperature. When a person's body temperature is reduced, it feels sleepy. It is useful to grind after bath leg and foot fir oil and wear cotton socks.

And of course, we must develop the habit of going to bed and wake up at the same time. This good habit will come in handy at any age.

Good sleep is probably the most important condition for the activity and energy for the whole day. If you still feel sleepy the morning and a desire not to get out of bed, it means that, for whatever reason, you have not got enough time to healthy sleep.

How to beat insomnia?

Posted by Unknown No comments

"Good night's sleep - the most important condition to be active and energetic all day"

If you feel sleepy in the morning or do not want to get up, then you have not received the required amount of sleep, regardless of the reasons why it happened.

Influence of sleep on health and beauty

Our skin uses the hours of sleep in order to offset the impact of the stressors of the day: dust and skin allocation, which are mixed with applied makeup in the morning, stay in a stuffy room and so on.

We've all heard that a good night's sleep helps our appearance, and it's not a myth: during sleep increases blood flow to the skin of the neck and head. Blood carries nutrients, growth hormones and oxygen needed for production of collagen in the skin.

That night in a dream is produced is important for health and beauty female hormone that regulates the endocrine system, blood pressure, slows the aging process and increases the effectiveness of the immune system - the hormone melatonin.

Poor, poor sleep and female beauty are incompatible. Every woman wants to get up out of bed fresh and full of health. However, this is not always the case. Often morning begins with the fact that we get up out of bed exhausted and overwhelmed - the mirror reflects the pale.

Night sleep - an active restoration of the body, including skin. At night, the skin gets rid of the result of the daily loads and stresses. Yes, yes, that's stress! For example: not only did we put on face makeup, so it acts on the adverse weather conditions - sun, strong wind, precipitation, etc. Also, the facial skin is suffering from active facial expressions, whether or not, if we are angry, scowling, or, on the contrary, we rejoice.

Not only teenagers, but even in adult women lack of sleep can cause the so-called "stress skin", which leads to blackheads and acne.

The plurality of signals indicative of the threat to health and well-being, the most universal is probably just a bad dream. Lethargy in the mornings and the constant lack of sleep often become painful, protracted. Sleep is the most important part of our health and well-being: works well only those who are well rested. However, in a crescendo of life long dream is almost a luxury.

Exploring the origins of such a state, as bessonnitsa, you can find it close connection c complex conflicts, prolonged emotional stress, overwork. Insomnia is considered to be a faithful companion of neuroses.

There are three kinds of sleep disorders: difficult to fall asleep (insomnia), shallow sleep with frequent awakenings and unpleasant dreams, early awakening.

Night insomnia associated with increased daytime sleepiness: fatigue, weakness, irritability, severe intolerance of noise and sounds, decreased performance. And the endless hours of the night without sleep and a feeling of weakness, suggests a glass of wine at night or hypnotics.

Night's rest - Assistant Doctor

But we should not rush to take sleeping pills at night as long as you try it out the other, are quite simple and effective methods. To begin, find out the nature of his insomnia. If it came from the negative influences of the environment, it is possible to make some effort - and insomnia retreat.

First of all, try to get rid of irritating factors: Remove a ticking clock, do not turn the washing machine on the night wash. If someone from relatives working at a computer in the room, place the monitor so that the light patches do not fall on the bed. Some crowded very annoying and does not sleep clacking computer mouse. There is a solution: there were models, rightly called silent because they do not produce "clicks" when pressed.

For healthy sleep may be particularly relevant leisurely stroll in the evening, a glass of warm milk at night, water treatments. Not less than 4 hours before bedtime exclude tea, coffee and a large amount of alcohol with dense food. May be useful for the evening reception decoctions of chamomile, peppermint, valerian, motherwort, or.

Of course, it is not necessary to self-medicate. If there is a distinct and persistent sleep disturbances, should definitely consult a doctor. The uncontrolled use of drugs disrupts the biological clock, and the body is rebuilt with a new, rational enough rhythm. Any medication should be administered only by a physician - in the form of individual, strict time-courses.

Useful tips

German proverb says, "What is the bed, and this is the dream." Bed - a place to sleep, so do not park yourself in the evening in bed with a laptop and sandwiches. Not recommended, sitting or lying on the bed, watching television or working papers. The bed should have its own aura, the carrier relaxation and rest, and not mixed with various office issues of the day.

The bed should not be too soft, since such quite difficult to relax all their muscles, and not very tough - in this case it will apply pressure to the bone and muscle.

When choosing the value of the bed and the mattress hardness stick to the golden rule: "To sleep - you need to relax, to unwind - you need to lie down comfortably."

A proverb says: "Dear friend - a pillow." Should be put under the head of a comfortable, soft pillow is quite suitable for the size. If theft is very flat, in the morning we wake up with puffy eyes, because fluid collects in the tissues around them, when the head is low on the bed.

Insomnia can make and use a soothing herbal pillow or sachet, flavoring bedding. The composition of herbal plants should include:

1 regulating the activity of the heart - mint, lemon balm, geranium, hawthorn flowers, flowers of Viburnum;
2. promoting muscle relaxation - wormwood, sweet clover, chamomile,
3. improve the function of the bronchi - birch leaf, eucalyptus leaf, rosemary,
4. Relieves fatigue - flowers of tansy, chamomile, yarrow.

Pillow can simply fill cones of hops, and to enhance the flavor sachet drip a few drops of essential oil. Here you will be guided by an inner instinct and pay attention to your body's reaction to a particular smell. Remember what the smell is not causing your negative emotions, but on the contrary, gives good health and comfortable feeling.

Abkhazian saying is: "Do the hungry and fearful dream is not peace." Do not forget that a balanced healthy diet promotes good sleep at night. It is unwise to go to bed hungry in favor of rigid diets. Fasting - stress to the body. Supper should be 2-3 hours before bedtime. Do not eat raw fruits or vegetables at night, they only provoke your appetite. Better eat a light protein foods - dairy products, lean fish with steamed vegetables and a minimum amount of spices and salt. Should be excluded from dinner are all very sweet and very salty. Salt contributes to detention in the body fluid, which is the root cause of puffiness and bags under the eyes. It may well seem like a glass of wine - a good remedy for insomnia. However, in the morning in the mirror, you are sure to see the enlarged pores and dull skin. A glass of warm milk with honey or yogurt - probably the best choice at bedtime.

If the evening had a busy dinner, and you feel that the food is not completely digested, it is better to sleep on your left side. Otherwise, you can rack up in the morning heartburn. When the body position on the left side of the food easily from the stomach to the duodenum 12.

Important attitude!

Night - time the most productive sleep and health, the duration of which the adult must be from 7.5 to 8 hours. It is best to go to bed and get up early, avoiding the intense mental work in the evenings.

For the so-called "beauty sleep" is important attitude. Help your body to relax and tune in to a night's rest - give up watching TV with negative information, stimulating the nervous system. If it is difficult to break away from the monitor at night, set the "reminder" and the program will notify you several times: "Get ready for bed." Select a file from your computer to a reminder accompanied them. And the best part of watching the monitor to replace a walk before bedtime.

One of the best and proven ways to set yourself up for a dream - a warm bath. Take it with different flavored - gels, oils and scrubs to slightly raise the body temperature. When a person's body temperature is reduced, it feels sleepy. It is useful to grind after bath leg and foot fir oil and wear cotton socks.

And of course, we must develop the habit of going to bed and wake up at the same time. This good habit will come in handy at any age.

Good sleep is probably the most important condition for the activity and energy for the whole day. If you still feel sleepy the morning and a desire not to get out of bed, it means that, for whatever reason, you have not got enough time to healthy sleep.

Why tea is an all time favorites?

"This refreshing drink has been known since ancient times"

It has many varieties, each of which is characterized by unique, he alone inherent taste. Therefore, its impact on our appearance, well-being and health is always a special place.

Tea can be called one of the most popular drinks! Its taste is familiar to us from childhood. A cup of tea will always be the way: at breakfast, when waking up with the first rays of the sun and going to work, we are preoccupied with worries beginning of the day; after a hearty meal - to raise the tone and drive away inappropriately approached laziness; Finally at dinner, when the window is breathing a warm summer evening, a pink sunset strip showering sparks restless foliage outside the window, and we begin to feel the first signs of fatigue.

Cuppa rarely likes to stand on the table alone; around comfortably perched, often are crispy cookies, candy, fruit jelly ... No wonder, many a sweet tooth used to wash down their dishes it to them!

But tea, tea strife - it can be bitter or sweet, green, black or even tasteless. It all depends on the variety, the variety and magic hands when welding. Moreover, just drunk a cup of tea can have a direct impact on our health.

Elixir mood

Tea is known to tones. He does not act so powerfully and dramatically as coffee, its effect is always thin and flattened. If a cup of coffee in the morning ruffled ear and strongly says, "Wake up sluggard!", The tea only gently stroking the head and purrs like a kitten, which wakes you up because missed games. The fact that the caffeine tea, unlike coffee acts on the body more smoothly and continuously. And the content in a tea cup about 40 mg, while the cup of coffee has about 85 mg.

Tea contains large amounts of vitamins - B1, B2, P, PP; essential oils, mineral salts, tannin. Tannin slows down aging, and in addition, further increases the activity of man, acting like a natural energy - vitamin E. Finally, and most importantly, tea contains polyphenols - powerful antioxidants that enhance the body's defenses in the body.

From black to green sea - good!

So, we list the positives of black tea. Firstly, the ability to kill bacteria; this drink is quite capable for some time to eliminate bad breath. Secondly, it is useful in anemia, because it enhances blood, increasing the number of red blood cells. Thirdly, black tea tones intestine and cleans the digestive tract of germs and harmful substances. Fourth, it provides improved memory and vision, is able to protect against cancer and heart disease. Due to the fact that under the influence of black tea enhanced cerebral blood flow in the brain receives more oxygen, which is a good prevention against stroke. Another property of tea - inhibit the growth of fatty deposits inside the blood vessels, which reduces the risk of developing hypertension, multiple sclerosis and cerebral thrombosis.

Most of these qualities are inherent in green tea. However, green tea has a significant advantage - it useful properties even more pronounced as the leaves are less processing:

It contains epigallocatechin galatte. This substance with the unpronounceable name of up to 100 times stronger than vitamin C and 25 times more than vitamin E can protect the body's cells from the effects of provoking cancer and heart disease. Green tea has a diuretic effect. In addition, it is an excellent tool for weight loss. A cup of green tea, drunk with a hangover, will bring toxins and improve health. If you have diarrhea or intestinal upset, contained in green tea can soothe binders raging stomach. Finally, green tea contains fluoride. He is known to be good for your teeth, and prevents tooth decay. Only drink this tea should be sugar-free!

But the widely advertised iced tea, sold in bottles, hardly possesses half the above advantages. The whole point is used in its production of chemical or preserving materials. Furthermore, in such a bottle contains 90 calories, whereas a cup of freshly calories strongly tends to zero.

Damage is also possible

But sometimes, the tea can be harmful: pregnant women, those who suffer from atherosclerosis and hypertension is better to limit its consumption. Tea contains theophylline - diuretic and stimulating the nervous system agent. Large quantities of theophylline inhibits phosphoric acid compound, and this leads to enhanced production of gastric juice. Excessive acidity dangerous, it leads to irritation of the stomach and provoke gastritis and ulcers. You should not drink very hot, iced tea, and eat it on an empty stomach. The tendency to insomnia is not necessary to drink tea at night.

Do not overdo it with the tea leaves - too strong tea will bring little benefit. The higher the number of infusions and the fortress, the more allocated therein caffeine, theophylline and other substances. Strong tea neutralize and eliminate magnesium from the body, and magnesium deficiency - it's a bad dream, constant fatigue, excessive tension and muscle spasms. Therefore, drink tea lovers not be amiss to include in your diet foods rich in magnesium - apricots, peaches, cauliflower, nuts, bran, bobovye.Takzhe everyone who frequently uses this ancient drink, it should be borne in mind that black tea yellow teeth, and green when drinking more than 5 cups a day, capable of destroying the enamel.

In diseases accompanied by fever, indulge in tea, and even hotter, is not recommended. The reason, again, in its tonic properties - at an elevated temperature, and so we are in a very excited state. With medication, read the abstract: some drugs is not recommended to drink anything other than plain water. For example, multivitamins, Requests tea or coffee, it is poorly absorbed.

Proper welding

Tea party - a layer of folk culture. Side by side with him often, there is talk about worldly affairs, politics, discussion of the news ... can not count how many tears were shed over the cup with fragrant drink, talked of mysteries and secrets. However, we seldom think, whether we brew tea and how long you can keep all this brew.

Freshly brewed beverage will benefit - and to taste, and in their impact on our health. "Fresh tea like balsam. Tea, stood night, like a snake, "- says one ancient oriental wisdom. Especially it concerns black tea - drinking it should ideally be within fifteen minutes after the infusion. The "ancient" tea leaves, the more it appears substances dangerous to humans. All the matter in the spontaneous oxidation of aromatic compounds - phenol, lipids, essential oils are transformed over time in substance-carcinogens.

Many of us have become accustomed to a non-trivial process for welding - first is concentrated infusion, which is then diluted with boiling water as necessary. Such a method is doubly wrong - except that in the steep and thick welding during the day and the oxidation will go several times higher on the surface of "concentrate" occurs and the characteristic tea foam, too dangerous for the body.

Black tea should be brewed exactly as many times as you drink it throughout the day, pouring boiling water into a tea teapot, making the desired density for welding and fully pouring it on the desired number of cups. Yes - it's harder; yes - will take a little more time; but the result, believe me, is worth it!

With green tea things easier, it stands right up to 5 infusions from the same leaves. But there are some peculiarities. So:

Water. harder the water, the worse the resulting drink. If the hand is not saving a bottle of drinking water purchased in the store, the hard tap water can be mitigated by adding a small amount of sugar, baking soda and salt.

Tableware. vessel must be porcelain! Plus the fact that it gets warm and the taste of tea is a more lenient compared to brewed in faience or glass vessel. Be sure to rinse the tea 3-4 times with hot water immediately before brewing.

Temperature. ideal for welding is not considered perekipevshaya water, which destroys the flavor and chemical composition of tea and water, brought to a boil so-called "white key" - when it is filled with myriad of bubbles rising from the bottom, but not yet boiling big waves and bubbles.

Both kinds of teas brewed about the same - a little wet and warmed the kettle to pour the tea, hoping his high castle, as follows: a teaspoon per cup of water, part of the kettle, plus another spoon. Then pour the water, based on the capacity of 2/3 of the kettle, cover and let infuse for a drink 3.5-4 minutes. Green tea should insist a little longer, about 8-10 minutes.

Until now, the best varieties are considered granular or sheet. Tea bags for the most part is pretty low taste, contains a lot of tea dust. True connoisseurs of this ancient beverage trying to use it as sparingly as possible. But most importantly, whatever the flavor, color or variety of tea, one of the undeniable advantages of it - is the ability to connect at a table of people, their hearts and minds.

Interesting!

* When painting dark hair, with the help of black tea is very easy to make them even more saturated hue. Welding should be done in the amount of 2-3 teaspoons per cup of water and soak it for about a quarter of an hour in a water bath. The resulting composition is cooled and applied to the hair, spread evenly with a comb. This same method is good and against hair loss, only if the mass is to be rubbed into the roots.

* To get a tan, brew 4 teaspoons of black tea 250 ml of boiling water. Let sit for 10 minutes. Pour into the bath. Such bathing revitalize the skin and give it a beautiful shade that resembles a real tan.

Why tea is an all time favorites?

Posted by Unknown 1 comment

"This refreshing drink has been known since ancient times"

It has many varieties, each of which is characterized by unique, he alone inherent taste. Therefore, its impact on our appearance, well-being and health is always a special place.

Tea can be called one of the most popular drinks! Its taste is familiar to us from childhood. A cup of tea will always be the way: at breakfast, when waking up with the first rays of the sun and going to work, we are preoccupied with worries beginning of the day; after a hearty meal - to raise the tone and drive away inappropriately approached laziness; Finally at dinner, when the window is breathing a warm summer evening, a pink sunset strip showering sparks restless foliage outside the window, and we begin to feel the first signs of fatigue.

Cuppa rarely likes to stand on the table alone; around comfortably perched, often are crispy cookies, candy, fruit jelly ... No wonder, many a sweet tooth used to wash down their dishes it to them!

But tea, tea strife - it can be bitter or sweet, green, black or even tasteless. It all depends on the variety, the variety and magic hands when welding. Moreover, just drunk a cup of tea can have a direct impact on our health.

Elixir mood

Tea is known to tones. He does not act so powerfully and dramatically as coffee, its effect is always thin and flattened. If a cup of coffee in the morning ruffled ear and strongly says, "Wake up sluggard!", The tea only gently stroking the head and purrs like a kitten, which wakes you up because missed games. The fact that the caffeine tea, unlike coffee acts on the body more smoothly and continuously. And the content in a tea cup about 40 mg, while the cup of coffee has about 85 mg.

Tea contains large amounts of vitamins - B1, B2, P, PP; essential oils, mineral salts, tannin. Tannin slows down aging, and in addition, further increases the activity of man, acting like a natural energy - vitamin E. Finally, and most importantly, tea contains polyphenols - powerful antioxidants that enhance the body's defenses in the body.

From black to green sea - good!

So, we list the positives of black tea. Firstly, the ability to kill bacteria; this drink is quite capable for some time to eliminate bad breath. Secondly, it is useful in anemia, because it enhances blood, increasing the number of red blood cells. Thirdly, black tea tones intestine and cleans the digestive tract of germs and harmful substances. Fourth, it provides improved memory and vision, is able to protect against cancer and heart disease. Due to the fact that under the influence of black tea enhanced cerebral blood flow in the brain receives more oxygen, which is a good prevention against stroke. Another property of tea - inhibit the growth of fatty deposits inside the blood vessels, which reduces the risk of developing hypertension, multiple sclerosis and cerebral thrombosis.

Most of these qualities are inherent in green tea. However, green tea has a significant advantage - it useful properties even more pronounced as the leaves are less processing:

It contains epigallocatechin galatte. This substance with the unpronounceable name of up to 100 times stronger than vitamin C and 25 times more than vitamin E can protect the body's cells from the effects of provoking cancer and heart disease. Green tea has a diuretic effect. In addition, it is an excellent tool for weight loss. A cup of green tea, drunk with a hangover, will bring toxins and improve health. If you have diarrhea or intestinal upset, contained in green tea can soothe binders raging stomach. Finally, green tea contains fluoride. He is known to be good for your teeth, and prevents tooth decay. Only drink this tea should be sugar-free!

But the widely advertised iced tea, sold in bottles, hardly possesses half the above advantages. The whole point is used in its production of chemical or preserving materials. Furthermore, in such a bottle contains 90 calories, whereas a cup of freshly calories strongly tends to zero.

Damage is also possible

But sometimes, the tea can be harmful: pregnant women, those who suffer from atherosclerosis and hypertension is better to limit its consumption. Tea contains theophylline - diuretic and stimulating the nervous system agent. Large quantities of theophylline inhibits phosphoric acid compound, and this leads to enhanced production of gastric juice. Excessive acidity dangerous, it leads to irritation of the stomach and provoke gastritis and ulcers. You should not drink very hot, iced tea, and eat it on an empty stomach. The tendency to insomnia is not necessary to drink tea at night.

Do not overdo it with the tea leaves - too strong tea will bring little benefit. The higher the number of infusions and the fortress, the more allocated therein caffeine, theophylline and other substances. Strong tea neutralize and eliminate magnesium from the body, and magnesium deficiency - it's a bad dream, constant fatigue, excessive tension and muscle spasms. Therefore, drink tea lovers not be amiss to include in your diet foods rich in magnesium - apricots, peaches, cauliflower, nuts, bran, bobovye.Takzhe everyone who frequently uses this ancient drink, it should be borne in mind that black tea yellow teeth, and green when drinking more than 5 cups a day, capable of destroying the enamel.

In diseases accompanied by fever, indulge in tea, and even hotter, is not recommended. The reason, again, in its tonic properties - at an elevated temperature, and so we are in a very excited state. With medication, read the abstract: some drugs is not recommended to drink anything other than plain water. For example, multivitamins, Requests tea or coffee, it is poorly absorbed.

Proper welding

Tea party - a layer of folk culture. Side by side with him often, there is talk about worldly affairs, politics, discussion of the news ... can not count how many tears were shed over the cup with fragrant drink, talked of mysteries and secrets. However, we seldom think, whether we brew tea and how long you can keep all this brew.

Freshly brewed beverage will benefit - and to taste, and in their impact on our health. "Fresh tea like balsam. Tea, stood night, like a snake, "- says one ancient oriental wisdom. Especially it concerns black tea - drinking it should ideally be within fifteen minutes after the infusion. The "ancient" tea leaves, the more it appears substances dangerous to humans. All the matter in the spontaneous oxidation of aromatic compounds - phenol, lipids, essential oils are transformed over time in substance-carcinogens.

Many of us have become accustomed to a non-trivial process for welding - first is concentrated infusion, which is then diluted with boiling water as necessary. Such a method is doubly wrong - except that in the steep and thick welding during the day and the oxidation will go several times higher on the surface of "concentrate" occurs and the characteristic tea foam, too dangerous for the body.

Black tea should be brewed exactly as many times as you drink it throughout the day, pouring boiling water into a tea teapot, making the desired density for welding and fully pouring it on the desired number of cups. Yes - it's harder; yes - will take a little more time; but the result, believe me, is worth it!

With green tea things easier, it stands right up to 5 infusions from the same leaves. But there are some peculiarities. So:

Water. harder the water, the worse the resulting drink. If the hand is not saving a bottle of drinking water purchased in the store, the hard tap water can be mitigated by adding a small amount of sugar, baking soda and salt.

Tableware. vessel must be porcelain! Plus the fact that it gets warm and the taste of tea is a more lenient compared to brewed in faience or glass vessel. Be sure to rinse the tea 3-4 times with hot water immediately before brewing.

Temperature. ideal for welding is not considered perekipevshaya water, which destroys the flavor and chemical composition of tea and water, brought to a boil so-called "white key" - when it is filled with myriad of bubbles rising from the bottom, but not yet boiling big waves and bubbles.

Both kinds of teas brewed about the same - a little wet and warmed the kettle to pour the tea, hoping his high castle, as follows: a teaspoon per cup of water, part of the kettle, plus another spoon. Then pour the water, based on the capacity of 2/3 of the kettle, cover and let infuse for a drink 3.5-4 minutes. Green tea should insist a little longer, about 8-10 minutes.

Until now, the best varieties are considered granular or sheet. Tea bags for the most part is pretty low taste, contains a lot of tea dust. True connoisseurs of this ancient beverage trying to use it as sparingly as possible. But most importantly, whatever the flavor, color or variety of tea, one of the undeniable advantages of it - is the ability to connect at a table of people, their hearts and minds.

Interesting!

* When painting dark hair, with the help of black tea is very easy to make them even more saturated hue. Welding should be done in the amount of 2-3 teaspoons per cup of water and soak it for about a quarter of an hour in a water bath. The resulting composition is cooled and applied to the hair, spread evenly with a comb. This same method is good and against hair loss, only if the mass is to be rubbed into the roots.

* To get a tan, brew 4 teaspoons of black tea 250 ml of boiling water. Let sit for 10 minutes. Pour into the bath. Such bathing revitalize the skin and give it a beautiful shade that resembles a real tan.

Stretching - the key to success in all sporting endeavors!

"Increase muscle elasticity by stretching exercises increase muscle mass and strength"

Strength training and fitness programs for women and men are gaining increasing popularity. They can be carried out either in the gym or at the gym at home. Training regimen at home should not exceed 60-80 minutes, and they must be carried out for about three or four times a week.

Since any physical activity can be attributed to one of the types of healing and strengthening the body, you should know how uslily effectiveness of such activities.

In 1992, Australia was an experiment that was truly sensational. Powerlifters - athletes involved in the development of your body using weights, - divided into two groups by assigning all the traditional training program. However, participants in the first group in addition made intensive stretch the muscles of the shoulder girdle; two months later they were ahead of the representatives of the second largest number of repetitions performed exercises on the bench press by 15%.

The results of this study ten years later became interested in American scientists and doctors, who decided to spend another two objective experiment on two control groups of athletes. Their work numbers that are very close to the one at the time got the Aussies.

By experiments and observations

So how do you explain the phenomenon of science? So far, unfortunately, the researchers about the impact of stretching to increase the elasticity of muscles, there are only hypotheses.

For example, Canada is home to the "gurus" of strength training, sports medicine doctor Todor Bompa. In one of his interviews, he said: "To get the most out of strength training, you should work with a full amplitude. To perform movements at full amplitude, need to be flexible joints. To have flexible joints, it is necessary to actively stretch. " It is worth noting that all the wards athletes Bompa stretched 6 times a week for half an hour and take the highest place in the various competitions. Bompa continues to insist that all the injuries received during strength training, have a common root cause - weak joint flexibility.

Another major conclusion belongs to American scientist Mike Olteru. He argues that the pain in the muscles after intense training caused numerous ruptures of the muscle fibers. Today, it is assumed that it is a "good" pain, because it reflects the effective "pumping" muscles. Michael Olter, however, believes that the post-workout muscle pain characteristic only for beginners. Those who are engaged in a long time, do not feel it even after exorbitant loads. According Oltera the whole thing in the weak elasticity of muscle fibers for beginners. Because of the "hardness" of the muscle fibers is unable or reduced appropriately or properly stretch. As a result, strong-willed to overcome the weight leads to tearing of the muscle fibers and then - in pain. If new to strength exercises will be taken from the very beginning to stretch the muscles, it will not feel the pain, as well as professional.

Basic stretching exercises

To stretch the major muscle groups, you must do all of these 11 exercises. Follow the entire complex after a workout, and some exercise - your choice - before exercise (after a workout). Each pose should be kept 15-30 seconds 3-4 times per workout.

* Shoulders

1 Starting position: arm straight across the body at shoulder level. Brush the other hand put on a "working" arm above the elbow. Exhale and slowly press down "working" hand to the body. The same - for the other arm.

2 Stand in the doorway and Lean arm bent at the elbow on the jamb. Exhale and slowly expand the trunk around the vertical axis by applying the "working" shoulder forward. Do the same with the other hand.

* The upper region of the back

Lay one hand behind his back. Grab it with the other hand just above the elbow. Consciously relax your whole body, exhale and gently push on the "working" hand. Do the same with the other hand.

* Stretching the upper back

Stand somewhere in the yard away from the crossbar or railing. Stand with your feet together. Bend over and grab the bar straight grip, fully straighten arms, exhale and slowly bend at the waist until you feel a good stretch.

* Hips

Sit on the floor, straighten your body, stretch your legs in front of him. Bend one leg and pull the foot to the pelvis as possible. Slightly bend the other leg to relieve the tension in the knee. Exhale and bend forward, keeping your head straight. Bend the other leg and repeat the movement.

* Hands

Raise your hand up. Bend it at the elbow so that the brush was behind the occiput. With the other hand grab the elbow bent arms, exhale and slowly pull elbow behind your head. Do the same with the other hand. Do not make sudden jerky movements.

* Chest

Stand in the doorway and lift bent at the elbow to the shoulder level. Lean his elbows on the shoals, exhale and slowly bend forward. This exercise can be done with each hand in turn.

* Legs / lower back

Sit on the floor, straighten your back, press the soles of your feet together. Put your hands on the ankle so that your elbows touch the inside of the thighs, exhale and gently push your elbows on your thighs. Another option - grab your feet or ankles, exhale with your back straight and slowly bend forward. Do not arch the back and do not press too hard on the hips.

* Turns sitting

Sit on the floor, extend your legs in front of you, lean your hands on the floor behind him. Cast the right leg behind the left and pull the right foot to the pelvis. Tear off the left hand from the floor and place your left elbow on the knee bent right leg on the outside. Exhale and push with his elbow on his knee while turning the head to the right. Do the same with the other leg. Do not turn your head too much - you can stretch your neck muscles.

* Loin

Take a prone position. Pull your knee to yourself so that you can grab the thigh just above the knee. Slowly tighten the knee to the shoulders. Do the same with the other leg. You can do this exercise on both feet at once. Try not to lift up the hip too high, otherwise you can not stretch as much as pull back muscles.

How to stretch

* Before stretching carefully knead for 5-10 minutes. Stretching can be done at home or in the gym, as long as there was enough space and the surface (floor) was smooth and not too tight. All movements should be done slowly. Avoid sudden movements. Such movements overtaxed connective tissue and threaten injury.

* Hold the stretched position 15-30 seconds.

* Repeat each exercise 3-4 times. During the first approach is working muscles need to be stretched, but in moderation, without pain. Try to relax before the next good approaches to stretch out even better.

* Never bring the case to pain. If you feel pain, loosen the load. Stretching should not be painful.

* Do not hold your breath while stretching. Exhale when stretched, and breathe in when returning to the starting position. Breathe slowly and deeply.

* Stretching before a workout and between sets will help increase range of motion and prevent injuries; Stretching after exercise accelerates the recovery processes and relieves pain in the muscles.

* If you've never stretched, then at first it will be difficult to do this with the maximum amplitude. Over time, things will get better. Try to stretch each workout, at least three times a week.

* Beginners may feel some soreness in the muscles the next day after stretching, which usually takes a day or two.

Stretching - the key to success in all sporting endeavors!

Posted by Unknown No comments

"Increase muscle elasticity by stretching exercises increase muscle mass and strength"

Strength training and fitness programs for women and men are gaining increasing popularity. They can be carried out either in the gym or at the gym at home. Training regimen at home should not exceed 60-80 minutes, and they must be carried out for about three or four times a week.

Since any physical activity can be attributed to one of the types of healing and strengthening the body, you should know how uslily effectiveness of such activities.

In 1992, Australia was an experiment that was truly sensational. Powerlifters - athletes involved in the development of your body using weights, - divided into two groups by assigning all the traditional training program. However, participants in the first group in addition made intensive stretch the muscles of the shoulder girdle; two months later they were ahead of the representatives of the second largest number of repetitions performed exercises on the bench press by 15%.

The results of this study ten years later became interested in American scientists and doctors, who decided to spend another two objective experiment on two control groups of athletes. Their work numbers that are very close to the one at the time got the Aussies.

By experiments and observations

So how do you explain the phenomenon of science? So far, unfortunately, the researchers about the impact of stretching to increase the elasticity of muscles, there are only hypotheses.

For example, Canada is home to the "gurus" of strength training, sports medicine doctor Todor Bompa. In one of his interviews, he said: "To get the most out of strength training, you should work with a full amplitude. To perform movements at full amplitude, need to be flexible joints. To have flexible joints, it is necessary to actively stretch. " It is worth noting that all the wards athletes Bompa stretched 6 times a week for half an hour and take the highest place in the various competitions. Bompa continues to insist that all the injuries received during strength training, have a common root cause - weak joint flexibility.

Another major conclusion belongs to American scientist Mike Olteru. He argues that the pain in the muscles after intense training caused numerous ruptures of the muscle fibers. Today, it is assumed that it is a "good" pain, because it reflects the effective "pumping" muscles. Michael Olter, however, believes that the post-workout muscle pain characteristic only for beginners. Those who are engaged in a long time, do not feel it even after exorbitant loads. According Oltera the whole thing in the weak elasticity of muscle fibers for beginners. Because of the "hardness" of the muscle fibers is unable or reduced appropriately or properly stretch. As a result, strong-willed to overcome the weight leads to tearing of the muscle fibers and then - in pain. If new to strength exercises will be taken from the very beginning to stretch the muscles, it will not feel the pain, as well as professional.

Basic stretching exercises

To stretch the major muscle groups, you must do all of these 11 exercises. Follow the entire complex after a workout, and some exercise - your choice - before exercise (after a workout). Each pose should be kept 15-30 seconds 3-4 times per workout.

* Shoulders

1 Starting position: arm straight across the body at shoulder level. Brush the other hand put on a "working" arm above the elbow. Exhale and slowly press down "working" hand to the body. The same - for the other arm.

2 Stand in the doorway and Lean arm bent at the elbow on the jamb. Exhale and slowly expand the trunk around the vertical axis by applying the "working" shoulder forward. Do the same with the other hand.

* The upper region of the back

Lay one hand behind his back. Grab it with the other hand just above the elbow. Consciously relax your whole body, exhale and gently push on the "working" hand. Do the same with the other hand.

* Stretching the upper back

Stand somewhere in the yard away from the crossbar or railing. Stand with your feet together. Bend over and grab the bar straight grip, fully straighten arms, exhale and slowly bend at the waist until you feel a good stretch.

* Hips

Sit on the floor, straighten your body, stretch your legs in front of him. Bend one leg and pull the foot to the pelvis as possible. Slightly bend the other leg to relieve the tension in the knee. Exhale and bend forward, keeping your head straight. Bend the other leg and repeat the movement.

* Hands

Raise your hand up. Bend it at the elbow so that the brush was behind the occiput. With the other hand grab the elbow bent arms, exhale and slowly pull elbow behind your head. Do the same with the other hand. Do not make sudden jerky movements.

* Chest

Stand in the doorway and lift bent at the elbow to the shoulder level. Lean his elbows on the shoals, exhale and slowly bend forward. This exercise can be done with each hand in turn.

* Legs / lower back

Sit on the floor, straighten your back, press the soles of your feet together. Put your hands on the ankle so that your elbows touch the inside of the thighs, exhale and gently push your elbows on your thighs. Another option - grab your feet or ankles, exhale with your back straight and slowly bend forward. Do not arch the back and do not press too hard on the hips.

* Turns sitting

Sit on the floor, extend your legs in front of you, lean your hands on the floor behind him. Cast the right leg behind the left and pull the right foot to the pelvis. Tear off the left hand from the floor and place your left elbow on the knee bent right leg on the outside. Exhale and push with his elbow on his knee while turning the head to the right. Do the same with the other leg. Do not turn your head too much - you can stretch your neck muscles.

* Loin

Take a prone position. Pull your knee to yourself so that you can grab the thigh just above the knee. Slowly tighten the knee to the shoulders. Do the same with the other leg. You can do this exercise on both feet at once. Try not to lift up the hip too high, otherwise you can not stretch as much as pull back muscles.

How to stretch

* Before stretching carefully knead for 5-10 minutes. Stretching can be done at home or in the gym, as long as there was enough space and the surface (floor) was smooth and not too tight. All movements should be done slowly. Avoid sudden movements. Such movements overtaxed connective tissue and threaten injury.

* Hold the stretched position 15-30 seconds.

* Repeat each exercise 3-4 times. During the first approach is working muscles need to be stretched, but in moderation, without pain. Try to relax before the next good approaches to stretch out even better.

* Never bring the case to pain. If you feel pain, loosen the load. Stretching should not be painful.

* Do not hold your breath while stretching. Exhale when stretched, and breathe in when returning to the starting position. Breathe slowly and deeply.

* Stretching before a workout and between sets will help increase range of motion and prevent injuries; Stretching after exercise accelerates the recovery processes and relieves pain in the muscles.

* If you've never stretched, then at first it will be difficult to do this with the maximum amplitude. Over time, things will get better. Try to stretch each workout, at least three times a week.

* Beginners may feel some soreness in the muscles the next day after stretching, which usually takes a day or two.

Swimming train strength and endurance

"This sport is now gaining popularity among the supporters of a healthy lifestyle, and that is its foundation"

Swimming - is a vital skill, but, in addition, also a high-performance workout for the whole body, which increases aerobic capacity and endurance.

Since then, mankind has learned to swim, became apparent several postulates: to stay afloat, it takes a lot of energy, and the body has to move, cycling is not used in normal body movements muscles.

If we talk about swimming as a very popular these days as a sport, it should be noted that all the training in swimming - unstressed. This means that they are ideal for people suffering from joint pain. If you hurt your knees, back or ankles, swimming will allow you to spend cardio without new damage to health.

If you are not having previous experience, we decided to go swimming, then all you need to know is:
- what muscle groups are working with a particular style of swimming;
- how to swim can be incorporated into your training regime;
- how to eat before going to the pool.

Different types of swimming require the involvement of different muscle groups, so for best results, professional trainers recommend alternate styles. Often the least favorite style can bring a person Greatest benefit. It will include the work of the weakest muscles, helping to overcome the imbalance is engaged muscle groups.

Crawl on his chest

Crawl on the chest is perfect for those who like to swim fast, because it includes the body generates a lot of power. iri swimming this style are crucial muscles of the chest, lats and other back muscles. Crawl on the chest involves rapid hand movements, thereby increasing the potential of fast-twitch muscle fibers, which leads to the strengthening of the latter.

Backstroke

Backstroke - a less intense form of swimming than crawl on the chest or breast stroke. If you swim during recovery between intense workouts in the gym, you should use this style.

This type of navigation is well strengthens the back. It latissimus dorsi make your hands move under water, and then come to the surface. Due to fixed positions at the back more intensely involved in the work hamstring. This muscle group and causes the body to move forward with the help of movements of feet up and down.

Brass

Breaststroke requires good preparation and coordination. The upper and lower parts of your body should move in synchronous mode. However, when navigating this style is usually not possible to develop a high speed, so it is best to strengthen the overall muscle strength and increase endurance kardiosistemy.

This style allows you to enable the work of the muscles of the shoulder. The main burden falls on the chest muscles, as well as the latissimus dorsi, which "push" your hands through the water under the body.

Butterfly

Butterfly - a style of swimming, which will really make burn excess fat accumulated in the body. This style is great to "disperse" the metabolism and put into operation the muscles of the chest, shoulders and back. In addition, it strengthens the muscles perfectly.

With this type of navigation hands must simultaneously thrown forward, then make a stroke under the water and return to the starting position. Muscles are literally on the limits of the possible, as they have to maintain a stable position of the body when driving under the water surface.

Frequency of lessons

Now that you are familiar with different styles of swimming, you need to determine the frequency of sessions. If in addition to the pool, you are going to the gym in the health club, then, as with any other kind of physical activity in your sports program must be a balance between classes in swimming, weight training, active rest and recovery. So, if you spend a workout with weights three times a week, for a full cardio you will need two swimming. If your goal is - is the maximum weight loss or more cardio, then the two classes, you can add one more thing. It is not necessary to increase the amount of water workouts beyond this limit, otherwise you will reduce the time it takes the body to recover.

Remember that adding more types of light swimming in the program, you can increase the frequency of training and it does not force the body to work in "overtrain" mode.

Eating before occupation

If you want to include in your sport mode swimming acknowledge proper nutrition and fluid replenishment. As is the case with other types of exercise, you should eat well, both before and after a workout - especially after the high-intensity swimming.

Make sure also that your body to not experience dehydration. Many people exercising in the water, make your body feel like it short. This may be a gross mistake, because the pools people do not feel that sweat and therefore, lose a lot of moisture. Restore a proper balance of body fluids after most water workouts will help ordinary water, but after a particularly intense training may be preferable isotonic drinks or drink with electrolytes.

Swimming train strength and endurance

Posted by Unknown No comments

"This sport is now gaining popularity among the supporters of a healthy lifestyle, and that is its foundation"

Swimming - is a vital skill, but, in addition, also a high-performance workout for the whole body, which increases aerobic capacity and endurance.

Since then, mankind has learned to swim, became apparent several postulates: to stay afloat, it takes a lot of energy, and the body has to move, cycling is not used in normal body movements muscles.

If we talk about swimming as a very popular these days as a sport, it should be noted that all the training in swimming - unstressed. This means that they are ideal for people suffering from joint pain. If you hurt your knees, back or ankles, swimming will allow you to spend cardio without new damage to health.

If you are not having previous experience, we decided to go swimming, then all you need to know is:
- what muscle groups are working with a particular style of swimming;
- how to swim can be incorporated into your training regime;
- how to eat before going to the pool.

Different types of swimming require the involvement of different muscle groups, so for best results, professional trainers recommend alternate styles. Often the least favorite style can bring a person Greatest benefit. It will include the work of the weakest muscles, helping to overcome the imbalance is engaged muscle groups.

Crawl on his chest

Crawl on the chest is perfect for those who like to swim fast, because it includes the body generates a lot of power. iri swimming this style are crucial muscles of the chest, lats and other back muscles. Crawl on the chest involves rapid hand movements, thereby increasing the potential of fast-twitch muscle fibers, which leads to the strengthening of the latter.

Backstroke

Backstroke - a less intense form of swimming than crawl on the chest or breast stroke. If you swim during recovery between intense workouts in the gym, you should use this style.

This type of navigation is well strengthens the back. It latissimus dorsi make your hands move under water, and then come to the surface. Due to fixed positions at the back more intensely involved in the work hamstring. This muscle group and causes the body to move forward with the help of movements of feet up and down.

Brass

Breaststroke requires good preparation and coordination. The upper and lower parts of your body should move in synchronous mode. However, when navigating this style is usually not possible to develop a high speed, so it is best to strengthen the overall muscle strength and increase endurance kardiosistemy.

This style allows you to enable the work of the muscles of the shoulder. The main burden falls on the chest muscles, as well as the latissimus dorsi, which "push" your hands through the water under the body.

Butterfly

Butterfly - a style of swimming, which will really make burn excess fat accumulated in the body. This style is great to "disperse" the metabolism and put into operation the muscles of the chest, shoulders and back. In addition, it strengthens the muscles perfectly.

With this type of navigation hands must simultaneously thrown forward, then make a stroke under the water and return to the starting position. Muscles are literally on the limits of the possible, as they have to maintain a stable position of the body when driving under the water surface.

Frequency of lessons

Now that you are familiar with different styles of swimming, you need to determine the frequency of sessions. If in addition to the pool, you are going to the gym in the health club, then, as with any other kind of physical activity in your sports program must be a balance between classes in swimming, weight training, active rest and recovery. So, if you spend a workout with weights three times a week, for a full cardio you will need two swimming. If your goal is - is the maximum weight loss or more cardio, then the two classes, you can add one more thing. It is not necessary to increase the amount of water workouts beyond this limit, otherwise you will reduce the time it takes the body to recover.

Remember that adding more types of light swimming in the program, you can increase the frequency of training and it does not force the body to work in "overtrain" mode.

Eating before occupation

If you want to include in your sport mode swimming acknowledge proper nutrition and fluid replenishment. As is the case with other types of exercise, you should eat well, both before and after a workout - especially after the high-intensity swimming.

Make sure also that your body to not experience dehydration. Many people exercising in the water, make your body feel like it short. This may be a gross mistake, because the pools people do not feel that sweat and therefore, lose a lot of moisture. Restore a proper balance of body fluids after most water workouts will help ordinary water, but after a particularly intense training may be preferable isotonic drinks or drink with electrolytes.