Posts in Health
Effective training for beginners

Joining a Fitness Club will always be an advantage, but doing exercises without proper instructions is detrimental. If you are a beginner, you need to get advice from the experts; they will know what you need to do depending on whether you want to lose weight or tone up your figure.

If you want to lose weight you must do it little by little, do not force yourself to sweat and burn calories like crazy the first few days. You would only make your body ache because you are demanding too much, due precisely to your beginner condition.

Beginners' injuries are something to take care in gyms, especially when they start training without having in mind their physical and medical condition. Everything matters when you start new activities that require a lot of movement and strength.

Instructors know that beginners demand double attention, because the first days are crucial for them to adapt and know their own resistance and strength; your instructor should never put weight on the machines if it is your first time in a gym.

There is a routine for every beginner. Everything will depend on adaptation process and your expectations. There are routines that demand more cardiovascular activity and others that demand more of muscular strength, but this will be determined by the instructors.

 But what is the ideal training routine for you as a beginner? Let's see:

Circuits: this routine can be boring at first, but it is the best way to prepare your body for intense exercise. You must start working on all areas of the body: legs, arms, shoulders, buttocks, with no additional weight, just machines.

Squats: there is no better exercise for legs and glutes than squats. It will all depend on your resistance, but you can increase the number of sets and repetitions little by little.

Static bicycle: this activity does not require too much effort even though it will help you to burn calories and sweat a lot.

Calves: many instructors prefer the stairs to begin with this routine; it is vital to strengthen those areas of the body.

Preheating and breathing between sets: do not forget that before and after, you must take a few minutes to warm-up your muscles by stretching your arms and legs and a bit of walking in circles. As soon as you finish, you should also end up stretching and relaxing your muscles.

Be careful with the technique: every exercise requires basic knowledge to do it right. If you do not do it properly or you do not pay attention to the routine, you can injure and it will not be the instructor's fault but yours.

Beginners should do controlled physical exercise, so the intensity of the exercise will depend on things like the number of repetitions, the number of exercises to be performed, the training time or the amount of weight to be lifted. In this case, do not try to put the intensity above your possibilities, for example, trying to lift too much weight.

Pay attention to all these tips and I promise that the fitness life will be your best gift. See you next time…

Yelitza Coronado

Lose weight healthily and live a better life

Living a healthy life is a condition everyone wants. Human beings are always looking for reasons to be happy and to have a good image. Many people lose their purpose in the way because it is not easy to achieve objectives that are not well-defined, as well as the sacrifice degree they are willing to put and the maturity of their commitment.

We all want a perfect figure because we need to get validation from those around us, we are waiting for their approval without getting to think that this is the only body we have and therefore we must value it and start loving it just the way it is.

Achieving this acceptance is the first step after asking the first question. Which things do I really want to change about my lifestyle and my body? When you give yourself a sincere asnwer, the change begins.

If what you really want is to have a good figure according to your size and height, then you must know that the first job is to get an agenda, calendar and notebook where you will write down all the points with which you will start the goal.

In order to lose weight, you must understand that you do not have to take off all those pounds instantly or after one week, because that will surely cause a rebound effect. No, the idea is to start checking the refrigerator and pantry to discard the foods we can not see in order to avoid temptations.

The first thing you should aim is to eliminate the sweets from your surroundings because they will come back to you once you start eating really healthy foods and the anxiety to eat sweets will be the first thing you will experience, even if it is temporary. Sugar is necessary for our bodies, but it must come from fruits or sweeteners to avoid consuming more refined sugar, which is always transformed into accumulated calories.

Lowering the pounds according to your body shape also requires thinking that it is a habit and not a need. You should lose weight to live better, to improve the quality of your life and not simply to look better. If you have clear these objectives then the work has already begun. Here I will show you some simple tips to begin and make your dream come true:

1. Reduce saturated fats consumption. Fats also help in the absorption of fat-soluble vitamins (those that only dissolve in fats), such as vitamin A, D, E and K. Replace saturated fats (butter, lard, sweets in general, cream and cheese) with unsaturated fats such as those we can find in olive oil, nuts, fish and avocados.

2. Do not add refined sugar to anything. Many foods, such as fruit, have fructose (a type of sugar). So if you feel like you need sugar, try to eat a fruit instead.

3. Eat lots of fruits and vegetables, lower banana consumption, but do not delete it. Fruits and vegetables are the main source of minerals and vitamins. Try to include them in all your meals. If you drink natural fruit juices you have to consume them immediately after having prepared them, because that is the moment when they keep their vitamins to the maximum

4. Include fish as the main source of protein. Fish's fat content is relatively low compared to meat, so it is a highly recommended food in healthy diets. The presence of omega 3 and omega 6 fatty acids make it the perfect food to fight against cholesterol.

5. Reduce the salt. Adults should never eat more than 6 grams per day and children should consume half. Many foods have incorporated salt and we are not conscious about it, so it is not necessary to add it.

6. Drink plenty of water. Every organ in our body needs water. Only with water, all the metabolic processes can be carried out. Also, water helps us to eliminate fat, because it transports metabolic waste. Our body continuously loses water through breathing, perspiration (through the skin), urine and stool.

7. Keep yourself active and exercise. You have heard it so many times. If you still do not exercise it is because you do not know how happy you feel when you practice a sport or exercise. It is ideal to do it daily. Exercise is one of the most interesting instruments to lose weight healthily. Do you know why? Exercises not only tone muscles and activate metabolism, it also provides a great balance in our lives at all the possible levels: mental, emotional and physical.

Yelitza Coronado

 

I can't help having sugar cravings, what do I do?

Eating is one of the best pleasures of life, but eating sugar is even more so. Nothing is better to calm down anxiety than an exquisite ice cream or a chocolate bar, the bad part is all consequences they bring.

The sugar we ingest can hamper our goal of losing those extra pounds and can also be harmful to our body. There are studies that indicate the dangers of sucrose on our organism, although its main function is to help in the generation of energy and the carbohydrates transportation. The biggest debate is focused on the production of caries, diabetes, obesity and arteriosclerosis, among other pathologies.

We can find sugar in everything we consume, hence we should be careful. Drinks and sodas, for example, are loaded with sugar, as well as desserts, snacks and all kinds of products that use refined sugar for human consumption.

But, having this information in mind, do you still refuse to take sugar consumption out of your diet?

Here I give you some helpful tricks for you to detach this additive from your diet:

  • Eat several times a day. When we are anxious we eat the first thing we get and usually they are always unhealthy foods, which contain sugar. By eating several times a day, in small portions, we keep the body nourished, sugar levels low and cravings to a minimum.
  • Eat more protein. Protein takes longer to digest, and that gives us the feeling of fullness for longer, which means that it won't cause us to eat sugar.
  • Avoid sugar at breakfast. By eating a sugary breakfast, you increase the chances of eating more sweets during the rest of the day.
  • Keep your mind distracted. Being busy keeps us away from bad habits, such as eating out of regulated meals.
  • Drink a lot of water. The lack of fluid in our body makes us feel hungry, but it is often just a sign of dehydration.
  • Eat fruits and vegetables. Prepare small snacks that will help you taste the sugar in another way and you will nourish yourself more.
  • Take the junk food out of your pantry. If you still have sweets close, you will continue to eat them.
  • Brush your teeth. Whenever we feel clean teeth we do not want to dirty them again, it is an effective trick.
  • And never reward yourself with candy in the night. This is the worst mistake because when we are going to sleep our body goes into rest and we can accumulate more calories. But if anxiety does not allow you to sleep, just bite a carrot stick or consume a spoonful of oats, remember that it is also important not to go to bed being full because it disturbs your sleep.

Yelitza Coronado

Using a heart rate monitor is vital for your health

Starting a fitness life, or simply starting a new lifestyle that includes exercises, always requires care, especially if you are a beginner.

These cares go from knowing that everything is ok with our body, until knowing which exercises go better with our muscles and joints. It is ideal to move forward little by little until the goal is achieved.

Now, any sporting activity that involves effort and a lot of movement, requires the adequate medical attention or at least our due interest and it is there where I believe pertinent to use devices that help to know more about our physical condition as we demand more of our body.

Among those essential tools there are heart rate monitors, which are devices designed to be worn during exercise with the purpose of measuring and recording the heart rate in beats per minute, while offering instant information on the level of work heart is doing.

According to our heart's state (do not forget that it is a muscle too) we can determine our aerobic capacity, so using a heart rate monitor will always be good to advance or decrease our activities.

Monitoring the maximum heart rate is very important to avoid that at some point in our training, we exceed our maximum beats per minute. We also can avoid problems such as cardiac arrhythmias or something more serious such as myocardial infarction.

Both beginners and experienced in the practice of physical exercise (sports, gym, amateur), should monitor their heart rates every time they perform a workout and even more when it is a high intensity workout where our heart rate can be very high.

Measuring and monitoring our heart rates or rhythms is important because it provides the routine evaluation of our heart's response to exercise, as well as recovery after completing training, in addition to establishing routines of agreement to the existing relationship between intensity and maximum force.

If you are interested in buying a heart rate monitor ask your instructor, who will guide you in that process, because we all want our training sessions to be as healthy and fun as possible instead of causing any damage to our health.

You already know that the fitness and exercise life is an added value that you are giving to your existence, but we should always be aware of our capabilities and our health's state.

It was a pleasure to talk about this topic, until next time.

 Rinie Marin