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Aerobics and fitness in general
The aerobic fitness was born before, so today we can say it has become one of the many activities on offer at the gym, knowing that fitness encompasses many more.
Its uniqueness is its practice through music. The music used is often very rhythmic, as is the foundation to continue the pace of exercise is proposing a coach throughout the session.
The most common forms of aerobic are: Low Impact aerobics, funk music, but without jumping or racing. High Impact Aerobics, with fast music, including jumping and running. Hi-lo combo, which is a mixture of the two. The Step, and thus an infinity of different varieties.
Reasons for your practice
The aerobics allows you to keep in shape, work resistance, and the background without having to run long distances. A rate of 30 minutes or one hour a week, aerobics can become a time-to-substantially to improve your welfare and quality of life.
How it is practiced
Specifically, aerobics is a series of exercises performed on the beat, following the dictates of a coach. For this type of activity, it is advisable to wear sport clothes and a mat because there are certain exercises that are performed on the ground. The sessions begin with a series of easy exercises that are progressively more complicated, depending on the muscles used.
Where aerobics
Most gyms offer aerobics with various formulas, and varied, and quite affordable prices. The advantage is that if you join me to the gym, then you can benefit from other activities (fitness, dance, sauna ...). Aerobics sessions last about 45 minutes, and gyms are very flexible to combine sport with work schedules.
Diet for the lazy
Diet for the lazy - a great diet that is ideal for those who do not want to give up favorite foods and want an ideal figure. If all other diets are difficult to comply, then the diet for the lazy - to complete a contradiction. Even the lazy can take advantage of this diet!
Diet for the lazy as well suited for those who want to maintain your weight. Diet for lazy, you can use, such as reduced weight after exercise.
What is the diet for lazy? What are the rules of this diet? How many extra pounds you can lose with a diet for lazy?
The basis of the diet for the lazy
Diet for the lazy is based on two rules:
For 15-20 minutes before a meal to drink 2 glasses of pure water.
You cannot drink during the meal; you cannot drink after a meal for 2-hours.
If you want to drink tea or coffee, you can do it in just 2 hours after meals. But without snacking. And if you want a snack, then you need to drink 2 glasses of pure water (see Rule 1).
The effectiveness of diet for the lazy
2 weeks diet for lazy can get rid of extra 08.12 pounds.
How does the diet for lazy?
Drinking before each meal 2 cups of clean water during the diet for the lazy, eliminates hunger. Water fills the stomach, you feel a sense of satiety, and as a result of the meal eaten fewer calories.
Drunk before a meal, clean water increases the rate of metabolism - the metabolism.
As a rule, we thirst quencher drinks such as coffee, tea, juices, energy drinks, carbonated drinks and stuff. But all this extra calories! Drinking clean water before eating, there will be no need to use high-calorie drinks.
Energy, which we need for life is water. If you drink before each receive 2 glasses of pure water, the energy becomes larger, and therefore move more.
Diet for the lazy: the scheme of diet
Breakfast 15-20 minutes before breakfast, drink 2 glasses of pure water. During breakfast you can eat anything! Restriction: Do not drink while eating breakfast or drink for 2 hours after breakfast.
Lunch 15-20 minutes before lunch, drink 2 glasses of pure water. During lunch you can eat anything! Restriction: not to drink during lunch and drink for 2 hours after dinner.
Dinner 15-20 minutes before dinner, drink 2 glasses of pure water. During the dinner you can eat anything! Restriction: Do not drink during dinner or drink for 2 hours after dinner.
If you want something to eat, it is also considered a meal! So do not forget to drink for 15-20 minutes 1-2 cups of water, depending on the number of servings. The basic rule of dieting for the lazy - it's a drink in front of EACH (cookies, an apple, and so too is) eating 2 cups of pure water.
And training cycles
Gyms, fitness sites, bodybuilding forums, among others, to speak of cycles seems to be synonymous with the use of substances to promote muscle growth, whether or anabolic hormones.
The confusion comes from the simple fact that the use of these products are made following a pattern similar to that established for training periods, ie the microcycles mesociclos and macrocycles to perform the exercise routines.
The training periodizacación is based on the minimum unit of cycling or microcycles, these are organizational structures of sports training and consist of a series of sessions organized in a consistent manner based on the sport concerned.
Microcycles
Professor Roberto Quesada Boxing RQ Institute explains that, within microcycles training cycles are the most variant of training from the organizational point of view. Can have a duration of two or more days, the most common being carried out during seven days, but can be extended to nine or ten.
Microcycle structure is given by the relationship between work and rest. Each microcycle is made at least two phases: a stimulatory phase or cumulatively, which is associated with some degree of fatigue, and a phase of restoration to recover or total relaxation.
One of the best known classifications of small cycles microcycles states that are divided into three groups:
Microcycles training
Divided by its action on dynamic loads in regular and microcycles microcycles shock, and its contents are divided into microcycles microcycles general preparation and special training.
Microcycles ordinary: they are characterized by a uniform increase of charges, based primarily on volume, and a limited level of intensity in most training sessions. In turn microcycle such preparation may be general or special preparation. Currents are also called simple or gradual.
Microcycles shock: they are characterized by an increased volume of cargo from one session to another, maintaining a high total intensity. Also known as microcycles impact.
Microcycles general preparation: it is the main type of microcycle at the beginning of the preparatory period, the overall stage, and some other steps related to general fitness.
Microcycles special preparation, is the main type of microcycle in special preparation stage of the preparatory period and leading in several stage as the training cycle. The aim of this is to increase the preparation microcycle that meets the specific requirements of the specialty sports.
Competition microcycles
These microcycles are determined by the competition regime which is given by the official rules and the schedule.
In addition to the days devoted to these microcycles has jurisdiction include operational phases of reorganization in the days leading up to the powers and in the intervals between them. All training organization is aimed at ensuring the most technical, tactical and psychological, the day of competition.
Complementary microcycles
They are divided into competitive modeling microcycles microcycles regeneration.
Microcycles competitive modeling: simulating the conditions of competition in practice. The simulation or modeling may include environmental conditions (altitude, climate, etc..) Competition regime, implementation of the regulation, psychological conditions (eg, friendly or hostile audience, etc.).
This microcycle also receives the names of pre-competitive, approach, capture, or activation approach.
Microcycles regeneration: these microcycles appear throughout the macrocycle, taking into account the principle of burden and rest. They are characterized by a decrease in the influence of training, by increasing the number of days of active rest, for a constant change in the use of training resources, the choice of methods that do not require the demonstration of the potential maximum the athlete, this is aimed at optimizing the recovery process.
Is also called relief, unloading, ballasting, reinstatement or Recuperatorios.
Mesocycles and macrocycles
Mesocycle refers to the period during which they are made 3 or 4 microcycles. They usually last a month but it depends on the specialty of sports and training objectives.
Basically microcycles mesociclos are sorted blocks to achieve a given target, represent relatively finished stages of the training process that can ensure the development of a particular capacity as strength, endurance and speed, among others.
On the other hand, the macrocycles are longer periods of time including two or more mesociclos different objectives and the sport is practiced.
Macrocycle structure may include three periods: preparatory, competitive and transition, and is conceived as a system of specific mesociclos turn are made up of many microcycles.
Understand how to structure this training can be useful when establishing our fitness routine, if we practice we focus on training to achieve specific objectives and train with a north set.
Try to introduce these concepts into your fitness routines by establishing a plan for the medium and long term, you'll see that with patience and discipline make big changes to work with training cycles.
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Many women suffer from fecal incontinence
Many women suffer from fecal incontinence
One in five adults can not control their bowels, according to a study conducted in Australia.
In these women, are also common urinary problems because the chance of incontinence increases with age.
Statistics vary because, in part, affected persons would be ashamed to talk about this problem.
Some evidence suggests that the bodily changes of aging or childbirth increase the risk of developing fecal incontinence.
"The study is important because we do not have much data on this problem in healthy people," said Dr. Susan Davis of Monash University in Melbourne, Australia.
Davis's team sent questionnaires to 442 women, 26 to 82 years. They were asked about health-related habits and behavior, including symptoms of urinary and fecal incontinence.
A total of 91 women (or 20 out of 100) had fecal incontinence "loose" (with loss of liquid stool) at some point in the previous three months. Five of 100 women also said that during that period had fecal incontinence "solid."
Both types of incontinence were more common in older women: one in three women aged 65 to 74 years had incontinence, compared with one in seven of 45 and 54.
Participants with liquid fecal incontinence were more likely to also suffer from urinary incontinence than women without anal disorder. That is perhaps because both conditions would involve the same nerves and tissues, said Davis.
The relationship remained after accounting for age and weight of women.
Having or not having a child did not alter the possibility of developing incontinence.
Previous studies had identified a lower rate of incontinence (2 to 17 out of 100 participants), for equipment, measuring the prevalence through a questionnaire would be more accurate than face-to-face interview because it is a shameful .
Still, the results published in the journal Menopause may underestimate the frequency of fecal incontinence. If the fecal and urinary incontinence are related, the cohort would not be representative of the population.
Dr. Emily Lucakz, incontinence expert at the University of California at San Diego, found that such a large number of women with fecal incontinence (20 of 100) would not the actual range.
"Much of the lack of awareness of this problem stems from the shame may occur," said Lucakz, who was not involved in the study.
The results, said Davis, show that many women with fecal incontinence were suffering unnecessarily. Believed that physicians should inquire about symptoms of fecal incontinence in patients with urinary incontinence and that women should not withhold this problem.
In some cases, Davis said, is solved with a lifestyle change, like increasing fiber intake.
Technology bedtime disturbs sleep
Technology bedtime disturbs sleep
Watching TV, checking email, phone or iPad evening before going to bed (or the same), can disrupt sleep, according to a study released today by the National Sleep Foundation in the United States.
The foundation conducted annually by a survey on sleep habits found that 43% of Americans between 13 and 64 say they rarely or never sleeps well at night during the week.
The study found that the use of communications technology before sleep is a widespread phenomenon.
Almost all respondents, 95% said they watch TV or use some type of electronic device like a computer, a gaming console or mobile phone at least an hour before bedtime.
The mobile phone has also become a focus of sleep disturbance, and that about one in ten young people between 13 and 18, says they are awake all or most nights for a text message, a call phone or email.
Two thirds of respondents said that during the week did not get the sleep you need to be rested.
Most said they need between seven and seven and half hours sleep to feel good but, on average, six hours and 55 minutes.
15% of the respondents between 19 and 64 years and 7% among young people between 13 and 18 say they sleep less than six hours during the week.
"This survey examines the association between the use of U.S. new communication technologies and their sleeping habits," said David Cloud, director of the National Sleep Foundation.
"While these technologies have become commonplace, it is clear that we must learn more about proper use and leave the room to complete some good sleep habits," he added.
Another discovery is that Americans also take short naps to combat daytime sleepiness, in addition to the classic remedy of drinking coffee.
In the United States an average person drinks a liter of coffee a day and hardly any difference between different age groups studied.
Drowsiness is dangerous when driving, says the foundation.
50% of respondents between 19 and 29 years admitted that he had driven while sleepy at least once in the last month.
More than a third of Generation X (between 30 and 45), 40% said they had, while only 28% of "baby boomers" (between 46 and 64) did.
The National Sleep Foundation began to analyze the sleep habits of Americans in 1991.
The 2001 annual survey was conducted by the consulting WB & A Market Research on a sample population of 1,508 randomly selected, aged between 13 and 64 years and has a margin of error of 2.5 percentage points.