viernes, 6 de julio de 2018

10 Amazing Benefits of Running You Might Not Have Known


1. Overall mental health.
Runners are happy people. We’ve got that runner high going for us. Just don’t make us unhappy by canceling a race that we’ve trained months and months for. That’s one way to turn a runner’s smile upside down

2. Strengthens your lungs.
Runners have increased lung capacity from logging mile after mile. Those strong lungs come in handy if you ever find yourself on the other side of the race as a spectator. A runner’s WOOHOO! is loud and proud.

3. Helps prevent high blood pressure.
Your arteries expand and contract while running, helping to keep your arteries fit which in turn keeps your blood pressure in a normal range. That is until you find out that your favorite running shoe has been discontinued. Nothing is harder to replace than a beloved running shoe!

4. Strengthens immune system.
Regular running builds up your tolerance to germs which results in fewer minor illnesses. That is unless you are training for a marathon. Then you will be sick all the time.

5. Weight control.
Running burns mega-calories. However, it also makes you mega-hungry, especially if you are training for long distances. Unfortunately, running doesn’t give you a pass to eat all the food, all the time.


6. Physically strong legs.
Runner’s legs are a powerhouse. They move you from point A to B. They carry you up and down hills. They know how to put it into high gear at the track. They will also have a hard time fitting into skinny jeans when you are in the thick of marathon training.

7. Relieves stress.
Running boosts the brain’s serotonin levels which make you calmer and more relaxed. Who said you can’t run away from your problems.

8. Increased bone density.
Running stresses your bones. Essential minerals are sent to the bones when under stress, which makes them stronger. However, running does not make you unbreakable, and jumping, say, a 10-foot high fence is still a bad idea.

9. Increased joint strength and stability.
Running increases the strength of your ligaments and tendons. You’ll find your joints will be able to withstand more mileage and more uneven terrain. But that doesn’t mean you will never sprain your ankle again while trail running. It just may mean four weeks on crutches versus eight weeks if you didn’t run.

10. Increased confidence.
Once you start running, your confidence begins to grow. You’ll feel more in control of your life and your body. You will even begin to think you look good in spandex tights.

lunes, 2 de julio de 2018

Time for health presente en Eventoplus


Los próximos días 4 y 5 de Julio estaremos presentes en el Meeting Point del sector de Eventos: Evento Days. Se celebrará en IFEMA en el pabellón 2. Podrás encontrarnos en el Stand A69.-3
Te daremos encantados toda la información que necesites sobre todos los servicios de bienestar que podemos facilitarte y todo lo que podemos hacer por ti, por tu empresa, tus empleados, tus clientes, tus invitados...
Además podrás disfrutar de un masaje onvsite gratuito para que sepas de qué estamos hablando.
Te esperamos!

viernes, 18 de mayo de 2018

Health Benefits Of Fruits



Health Benefits Of Fruits

Eating fruits and vegetables may promote emotional well-being among healthy young adults. Research suggests that good mood may lead t a greater preference for healthy foods overindulgent foods.

Boost Energy

When you eat fruits, your supply of energy increases in no time; this is one of the prime benefits of fruits that we can utilize in our busy schedules. This is the reason why athletes often eat fruit during and after exercising and why diets for pregnant mothers almost always involve fruits of some kind.

Heart Health

Fruits like apricot, apple, bananacantaloupe, berries, grapefruit, and orange are great for protecting your heart as they are rich in flavonoids, carotenoids, fiber, potassium, and magnesium. Fruits also contain vitamins like vitamin A, vitamin B6, vitamin C, vitamin E, vitamin K, and folate, all of which aid in regulating cholesterol levels and preventing heart diseases like stroke, atherosclerosis, and heart attack.

Diabetes

Type 2 diabetes is a condition troubling a majority of people around the globe. While fruits are healthy for everyone, the ones with a greater carb content are not recommended for diabetics. Fruits like apple, avocado, cherry, banana, orange, peach, plum, etc., have a low glycemic index (GI) – less than 55, and they help in controlling the blood sugar levels. Also, processed and canned fruits are not healthy as they contain artificial sweeteners, so always eat fresh fruits to reap maximum benefits.

Cancer

Vitamin-rich fruits are great for prevention and treatment of many types of cancer like liver cancer and breast cancer. These include soursopgoji berrycamu camu and citrus fruits like oranges, tangerines, etc., When consumed regularly, fruits have the ability to show hepatoprotective properties which help in driving away cancer.

Blood Pressure

Potassium-rich fruits like banana, apple, melons, plums, pear, apricots, and mango help in lowering hypertension. This mineral has been connected to regulating blood pressure owing to its vasodilating properties.

Kidney Stones

Fruits are rich in vitamin C, which helps in treating kidney stones. Citrus fruits like oranges and lemons are great for reducing your chances of suffering from kidney stones. Also, fruits are low in sodium, which is great news for people suffering from the painful condition.

Bone Health

Fruits like grapefruit and orange are rich in calcium and vitamin K, both of which aid in maintaining healthy bones and also help improve the bone mineral density.

Prevent Diseases

The combination of powerful flavonoids, antioxidants, minerals, vitamins, phytochemicals and the countless micro- and macronutrients make fruits very advantageous for your health. The daily consumption of fresh fruits lowers the risk of strokes, high blood pressure, indigestion, cancer, heart disease, diabetes and other chronic diseases. Some fruits like bananas contain vital chemicals such as potassium, which helps prevent strokes, high blood pressure, and anxiety. Fruit consumption basically eliminates vitamin and mineral deficiencies and their associated symptoms. Fruits also have high quantities of water and fiber in them, which helps keep your digestive tract clean and your weight under control.

Aid in Digestion

Fibrous fruits aid the digestion process in the body. The fruit skins are rich in dietary fiber, which is a major contributing factor in proper digestion and the excretion process of your body, while simultaneously keeping you safe from problems like gastritis and constipation. However, in some cases, the skin is thick, like in lemons, bananas, melons, and oranges, and cannot be consumed by humans. In those cases, the edible part of the flesh within the skin has plenty of fiber as well.
The fiber content in fruit not only has a brilliant laxative effect but also makes you feel full by adding bulk nutrition to the diet. Fibrous fruits also benefit conditions like heart diseases by reducing hyperlipidemia and hypertension, diabetes mellitus and obesity. Owing to this fibrous composition, fruits also have anti-carcinogenic properties and are known to prevent colon cancer and fight bowel irregularity disorders.

Weight Loss

Once you start including a significant amount of fruits in your normal diet, you will begin to see that your weight is being controlled and your health is improving. However, fruits alone cannot reduce your weight. You also need to exercise regularly.
Many surveys done in America showed effective weight reduction after fruits were included in the family’s diet. A person who habitually eats fruits will be less inclined to have snacks and junk foods between meals that hardly have any nutritional value. Also, fruits are composed of 90-95% water; therefore it has a powerful diuretic effect on your body, thereby flushing out the nitrogenous wastes and unwanted toxins from the body.
One example of this is Lychee, a fruit that is a great laxative with a negligible amount of calories, and no saturated fats or cholesterol. It also helps to cut down excess body weight. Except for a few fruits like coconuts, avocados, and olives, fruits are usually fat-free.

Skin Care

Fruits keep your skin supple and hydrated, and nourish it with essential vitamins, minerals, and antioxidants; thereby retaining your radiant skin for a long period of time. In fact, if you are tired of using the commercial anti-pimple creams, just try including fruits like berries, apples, or bananas into your daily diet and see the acne disappear quite quickly. Acne is one of the most irritating skin disorders that can affect people of any age. With a good amount of fruit in your diet, you can naturally curb this problem rather than opting for expensive dermatological creams. Acne mostly occurs from skin infections and dermatological issues, but there are other reasons for such eruptions as well. Apples are the best option for treating acne; eat the skin of the apple, which has a high level of pectin that helps control constipation, which can be a trigger for acne. Bananas also help to alleviate acne, as it is high in fiber that again relieves constipation. Berries have excellent cleansing properties and keep you protected from skin disorders. If you eat grapes during the day, it helps to cleanse your skin and body. Papayas rejuvenate your skin and repair minor damage that you may not even notice, lemon juice slowly eliminates the signs and scars from acne spots.
Apart from including fruits in your diet, try to watch your other food habits as well. Reduce caffeine consumption since it increases certain hormones in your body and thus increases acne. Cut down on red meat and dairy intake as well, since they aggravate your hormonal generation, resulting in acne. You should also keep your skin clean by frequently washing with herbal soap or mild face wash.

Healthy Hair

Just as fruits enhance the radiance of your skin, they also contribute greatly to healthy, long hair. Vitamin A brings luster to your hair and also softens its texture. If you have fruits on an empty stomach, it will prevent hair loss and premature greying. Citrus fruits are excellent hair stimulants. The vitamin C content in citrus fruits also prevents hair loss and keeps your hair shiny and healthy. Fruits like kiwis, strawberries, and pineapple are also known for aiding hair growth. Fruits even ensure healthy hair growth and keep your locks lustrous and soft.
The benefits of fruit for your hair health can also be enjoyed through hair masks. Melon and banana hair masks are recommended by many beauty professionals for hair care at home. You can also make a paste of lemon juice and aloe vera and apply it generously to your hair. Keep the paste on for approximately 45 minutes and then thoroughly wash your hair with mild shampoo. These packs not only improve hair quality but also eliminate scalp disorders like dandruff and itching. Avocado has an impressive amount of vitamin E, which is widely known to be very good for hair. Avocado hair masks strengthen hair and delay premature graying of your hair. Coconuts are also very good for healthy hair growth. Coconut oil is used extensively throughout the tropical world for hair care.

viernes, 4 de mayo de 2018

BENEFITS OF CHIN UPS



BENEFITS OF CHIN UPS



Put Your Back Into It

One of the benefits of chin-ups is this exercise's ability to strengthen a significant number of muscles with each rep. Although some strength-training exercises involve just a short list of muscles, chin-ups use more than a dozen muscles. This exercise targets the latissimus dorsi muscles of your back, but also involves a number of muscles in your arms, shoulders and chest, including your posterior deltoids, triceps, biceps and lower and middle trapezius.


Tote That Barge

Strong muscles aren't beneficial just for athletes. You can benefit from strong lats, shoulders and arms during a nearly endless list of everyday activities. Strong lats, for example, help you lift yourself up out of your chair with ease. Strength in your biceps and triceps muscles helps you perform such repeated movements as lifting a bag of groceries or a backpack and pushing a door shut, respectively.

Help for Creaky Joints

Strength-training exercises such as chin-ups offer several benefits that you might not consider as you perform each rep. Strength training protects your body from injury, improves your stamina and elevates your basal metabolic rate. Performing chin-ups can elevate your mood, clear your mind of the day's stresses and, as you build a stronger body, lead to greater self-confidence. As you age, strength training can provide relief from the symptoms of osteoporosis and arthritis.

Stronger and Stronger

A significant benefit of the chin-up exercise is its versatility. When you're new to this workout, it's often difficult to successfully perform even a single rep. Instead of getting discouraged, however, you can modify the exercise to increase its ease by having a partner hold your lower body and lightly assist you. As you get comfortable with the exercise, it's easy to increase its challenge by holding a weight between your ankles. Chin-ups are beneficial because of their convenience; with minimal equipment, they provide a challenging workout to several muscles.

sábado, 21 de abril de 2018

Benefits of YOGA










 BENEFITS OF YOGA








1. Improves your flexibility

Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you probably won't be able to touch your toes, never mind do a backbend. But if you stick with it, you'll notice a gradual loosening, and eventually, seemingly impossible poses will become possible. You'll also probably notice that aches and pains start to disappear. That's no coincidence. Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstringscan lead to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and connective tissue, such as fascia and ligaments, can cause poor posture.

2. Builds muscle strength

Strong muscles do more than look good. They also protect us from conditions like arthritis and back pain, and help prevent falls in elderly people. And when you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense of flexibility.

3. Perfects your posture

Your head is like a bowling ball—big, round, and heavy. When it's balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or 12 hours a day and it's no wonder you're tired. And fatigue might not be your only problem. Poor posture can cause back, neck, and other muscle and joint problems. As you slump, your body may compensate by flattening the normal inward curves in your neck and lower back. This can cause pain and degenerative arthritis of the spine.

4. Prevents cartilage and joint breakdown 

Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by "squeezing and soaking" areas of cartilage that normally aren't used. Joint cartilage is like a sponge; it receives fresh nutrients only when its fluid is squeezed out and a new supply can be soaked up. Without proper sustenance, neglected areas of cartilage can eventually wear out, exposing the underlying bone like worn-out brake pads.

5. Protects your spine

Spinal disks—the shock absorbers between the vertebrae that can herniate and compress nerves—crave movement. That's the only way they get their nutrients. If you've got a well-balanced asana practice with plenty of backbendsforward bends, and twists, you'll help keep your disks supple.

sábado, 14 de abril de 2018

BENEFITS OF EATING FRUITS









Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body.


NutrientsGrapefruit Image

  • Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
  • Fruits are sources of many essential nutrients that are underconsumed, including potassium, dietary fiber, vitamin C, and folate (folic acid).
  • Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.
  • Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber.
  • Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.
  • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.

Health benefits

  • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
  • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
  • Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.








viernes, 6 de abril de 2018

5 Benefits of Doing Planks


5 Benefits of Doing Planks


Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. What are some of the benefits you can expect from adding this exercise to your regular routine?1

1. A Toned Belly

Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten.

Keep in mind, however, that in order to really get "six-pack" abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.

2. Reduce Back Pain

Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back. According to the American Council on Exercise (ACE):2

“Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain.”

3. Flexibility

While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.

If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.3

4. Improve Your Mood

Virtually every exercise has the potential to give you a mood boost, and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.

5. Improve Your Balance and Posture

To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides.4 In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

viernes, 30 de marzo de 2018

BEST EXERCISES TO REMOVE BELLY FAT

BEST EXERCISES TO REMOVE BELLY FAT








Crunches:
Nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises. Now, it’s time that you start performing this exercise

Twist Crunches:
Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise.

Side Crunch:
This is same as the twist crunch exercise. The only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.

Reverse Crunches:
Now it’s time to do reverse crunches. This is another good exercise to reduce belly fat.


Vertical Leg Crunch:
Start by doing only a few repetitions of this exercise, as it can make you feel sore if you overdo it initially.

 Rolling Plank Exercise:
The rolling plank trains the muscles around your abdomen, hip, and lower back.

 The Stomach Vacuum:
Stomach vacuum exercises are low-impact exercises that place greater emphasis on breathing instead of increasing your heart rate.

 Running:
You have to prevent your body from getting used to any fixed workout routine. Hence, you can switch occasionally. Try running for a change. It is an effective way to keep your heart rate up, burn calories, and lose belly fat.

jueves, 8 de marzo de 2018

Camilo José Cela High School in Pozuelo de Alarcón, Madrid, Spain

                            



Time for health, at the hands of its founder Cristina Serrano has launched a project at the Camilo José Cela High School in Pozuelo de Alarcón, Madrid, Spain,  in collaboration with the members of the institute's principal and general management, Angel Romero and Teresa Prado, counselor of studies of the center, as well as members of the PTA, chaired by Regina Chambel.
The project is aimed at bringing students, parents and teachers, the culture of well-being, care of the body and mind, by conducting free workshops on MINDFULNESS AND HEALTHY HABITS. Caring for our body and our mind reverts to our attitude, state of mind and personal balance and from Time for health we want to contribute by sharing our knowledge so that the entire educational community can incorporate it into their daily lives and enjoy their benefits.
In the project, questionnaires were carried out to assess the acceptance and reception, having been very positive and useful for all of them.



jueves, 22 de febrero de 2018

Benefits of Organic Food


 

 Benefits of Organic Food...

The term “organic” refers to the way agricultural products are grown and processed. While the regulations vary from country to country, in the U.S., organic crops must be grown without the use of synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers.
Organic livestock raised for meat, eggs, and dairy products must have access to the outdoors and be given organic feed. They may not be given antibiotics, growth hormones, or any animal by-products.

 How your food is grown or raised can have a major impact on your mental and emotional health as well as the environment. Organic foods often have more beneficial nutrients, such as antioxidants, than their conventionally-grown counterparts and people with allergies to foods, chemicals, or preservatives often find their symptoms lessen or go away when they eat only organic foods.
Organic produce contains fewer pesticides. Chemicals such as fungicides, herbicides, and insecticides are widely used in conventional agriculture and residues remain on (and in) the food we eat.
Organic food is often fresher because it doesn’t contain preservatives that make it last longer. Organic produce is often (but not always, so watch where it is from) produced on smaller farms near where it is sold.
Organic farming is better for the environment. Organic farming practices reduce pollution, conserve water, reduce soil erosion, increase soil fertility, and use less energy. Farming without pesticides is also better for nearby birds and animals as well as people who live close to farms.
Organically raised animals are NOT given antibiotics, growth hormones, or fed animal byproducts. Feeding livestock animal byproducts increases the risk of mad cow disease (BSE) and the use of antibiotics can create antibiotic-resistant strains of bacteria. Organically-raised animals are given more space to move around and access to the outdoors, which help to keep them healthy.
Organic meat and milk are richer in certain nutrients. Results of a 2016 European study show that levels of certain nutrients, including omega-3 fatty acids, were up to 50 percent higher in organic meat and milk than in conventionally raised versions.
Organic food is GMO-free. Genetically Modified Organisms (GMOs) or genetically engineered (GE) foods are plants whose DNA has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be resistant to pesticides or produce an insecticide.

viernes, 16 de febrero de 2018

Benefits of Walking

Walking: Trim your waistline, improve your health

 

Know the benefits

Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
For example, regular brisk walking can help you:
  • Maintain a healthy weight
  • Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes
  • Strengthen your bones and muscles
  • Improve your mood
  • Improve your balance and coordination
The faster, farther and more frequently you walk, the greater the benefits.

Consider your technique

Multimedia

Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here's how you'll look when you're walking:
  • Your head is up. You're looking forward, not at the ground.
  • Your neck, shoulders and back are relaxed, not stiffly upright.
  • You're swinging your arms freely with a slight bend in your elbows. A little pumping with your arms is OK.
  • Your stomach muscles are slightly tightened and your back is straight, not arched forward or backward.
  • You're walking smoothly, rolling your foot from heel to toe.



Plan your routine

As you start your walking routine, remember to:
  • Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it's dark, wear bright colors or reflective tape for visibility.
  • Choose your course carefully. If you'll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn't appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
  • Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
  • Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
  • Stretch. After you cool down, gently stretch your muscles. If you'd rather stretch before you walk, remember to warm up first.

Set realistic goals

For most healthy adults, the Department of Health and Human Services guidelines recommend at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity a week. Physical activity can be spread throughout the week. The guidelines also recommend strength training exercises of all the major muscle groups at least twice a week.
As a general goal, aim for at least 30 minutes of physical activity a day. If you can't set aside that much time, try several 10-minute sessions throughout the day.
Remember, though, it's OK to start slowly — especially if you haven't been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.

Track your progress

Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you'll feel when you see how many miles you've walked each week, month or year.
Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device such as a pedometer to calculate steps and distance.


Stay motivated

Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
  • Set yourself up for success. Start with a simple goal, such as, "I'll take a 10-minute walk during my lunch break." When your 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." Find specific times for walks. Soon you could be reaching for goals that once seemed impossible.
  • Make walking enjoyable. If you don't enjoy solitary walks, ask a friend or neighbor to join you. If you're invigorated by groups, join a health club. You might like listening to music while you walk.
  • Vary your routine. If you walk outdoors, plan several different routes for variety. If you're walking alone, be sure to tell someone which route you're taking. Walk in safe, well-lit locations.
  • Take missed days in stride. If you find yourself skipping your daily walks, don't give up. Remind yourself how good you feel when you include physical activity in your daily routine, and then get back on track.

Once you take that first step, you're on the way to an important destination — better health.






 

viernes, 9 de febrero de 2018

Benefits of Burpees

Burpee basics

 

Burpees are an awesome, calorie-torching, strength-building, full body exercise.
Later in this post, you’ll learn why you should love them. But first, you need to know how exactly to actually do a burpee.
Just follow these simple steps:
  • First, stand up straight, then get into a squat position with your hands on the floor in front of you.
  • Kick your feet back into a push up position and immediately drop your chest to the ground.
  • Bow your chest up, then return your feet back to the squat position as fast as possible.
  • Immediately jump up into the air as high as you can.
  • Add a little clap for pizzazz!
To see how it’s done, and to get a better idea of the pace you should try and keep, here’s a short video where I show you exactly how to do a proper burpee .
Burpees are all about speed, but don’t go too fast…or you’ll burn yourself out after doing just a few. Trust me.
And now, here are five reasons why burpees are awesome—and why they should be your new favorite exercise:

1. They burn mega calories

Burpees make your body a fat burning machine.
That’s because since burpees are an intense fully body exercise, they burn a ton of calories. Plus, research shows that high intensity exercises like burpees burn up to 50% more fat than moderate exercising.
And better yet, they speed up your metabolism throughout the day—meaning you’ll burn more calories all day long, even after your burpee hell is over.
So if you want to lose weight, ditch the recumbent bike and elliptical machine—and do some burpees instead.

2. They make you stronger

The burpee is a full body strength training exercise and the ultimate example of functional fitness.
With every rep, you’ll work your arms, chest, quads, glutes, hamstrings, and abs. After a few sets of burpees, your legs should feel a little bit like lead.

3. They’re great for conditioning

Why do you think burpees are embraced in the hardest of workouts (like CrossFit)?
Because they’re great for developing conditioning and endurance! And they get your heart rate up—fast.
Burpees are a great way to get in shape quickly, whether your goal is to learn a new sport, train for a triathlon, hike a big mountain, or, just to look good.

4. They’re portable and require no equipment

The best thing about burpees? They require absolutely no equipment.
That’s right. Zip. Zero. Zilch.
You can do burpees in your house, in a nearby park, even in your hotel room.

5. You can add them to almost any workout

Unlike running, which is a slow, monotonous form of exercising (unless you’re sprinting), burpees are fast paced, dynamic, and never boring.
Like I already mentioned, adding burpees to your workout routine will bring you tons of benefits and whip you into shape quicker than you ever thought possible.
However, if you do have equipment available, there are tons of burpee variations you can do to mix things up. Here are a few:
Burpee pull ups. Do a burpee in front of a pull up bar, then do a (jumping) pull up.
Burpee knee ups. Do a burpee in front of your dip station or a set of chairs, then do a knee up.
Burpee box jumps. Do a burpee in front of a box or a high surface you can jump on, then do a box jump.
Be creative and come up with your own!