Medical and Fitness

Archive for the ‘Fitness and Exercises’ Category

The fitness tests are a great way to assess your fitness level at the beginning of a new program to track your progress and make any desired changes to the objectives desired. We can do laboratory tests to know your VO2 max., Metabolism, but these are expensive and thus not accessible to all.

If there is an elite athlete, or just want to follow some basic steps, left some fitness tests, you can do by itself.

BMI (Body Mass Index)

Testing fitness-BMI test 1 mile test flexion arms BMI is a measure that relates weight and height of the individual, showing you if it is above or below the healthy weight.

The result should be read in conjunction with other data, such as the assessment of body fat by bio-impedance or skinfold measurement.

Calculate your BMI with our BMI calculator online.

Test 1 Mile

Fitness-testing VO2 max test 1 mile cardio workout one mile test was developed by George et al (1993), and is used as a submaximal exercise test to estimate VO2 max ..

The goal is to go the distance in the shortest time possible. Before the test must perform a heating 3-5 minutes.

At the end recording time in minutes and seconds and post-exercise heart rate.

For VO2 max. using one of the following formulas, depending on whether the place in walking or running.

Test Arm Pushups

Fitness test flexion tests arms strength-training workout chest The test push-ups is used for a long time, being a simple and effective exercise for training and assessing the strength of the upper limbs. You can assess the strength of their upper limbs and check their progress, making this test every 8 to 12 weeks.

There are many reasons to run. The Fitness Guide-24 lets you to find yours now and start your running program.

1. Spend more calories

A study at University College Dublin found that a 63 kg adult spends 391 calories in thirty minutes of intense racing. In comparison, at the same time, he spends on bike 277 calories and 272 calories playing tennis. Conclusion: You lose even more about 40 percent of calories.

2. More health of your bones

According to the National Osteoporosis Society (UK), jog fifteen minutes, three times per week, can reduce to 40 percent the risk of developing osteoporosis, with advancing age.

3. Any goal is good

Some runners set goals for distance or time. Others focus on health and weight, and many run just to relax. Running used to achieve any goal you want to achieve. If you seek personal record, strength! Set limits, train and collect the results. Then, enjoy!

4. It is active for all kinds of weather

With rain, cold, sun, wind, snow – no excuse for not doing so. Be with little clothing and a hat or gloves, face a challenge. It is an activity for all climates.

run-run-marathon half-marathon

5. Be happy

The Mental Health Foundation (American Health) states that when we do light to moderate exercise, endorphins are released that bring well-being and strengthen the fight against stress, and literally leave us well prepared.

6. Improvement of sleep quality

In a study at the University of Medicine Stranford (USA), was asked to sedentary people and plagued with insomnia, which make 20 to 30 minutes of jogging, day in, day out. It was found that the time it took to fall asleep fell by half and sleep time increased by almost an hour.

7. Go least the doctor

In research conducted by the University of North Carolina (USA), who ran lightly for only 15 minutes, five days a week were half days at home by illness. According to Dr Cath Collins, director of the nutrition department of the Hospital of St. George (London), “the more moderate exercise activates the immune cells, and thus better prepared to fight infection.

8. “Younger”

An investigation conducted in 2400 twins at King’s College (London), found that those who did 30 minutes of trot / jog nine years were “biologically younger”.

9. Increase creativity

Writers, artists and all kinds of creative professionals, using the race to combat mental blocks and prepares the decision making. The explanation is due to the increased flow of oxygen in the gray matter in those times by activating neurons and functioning as a breath of air in the ideas away from the busy day-to-day.

10. Replace a bad habit for a BOM

The race can replace harmful addictions like smoking, alcoholism or uncontrolled appetite, says William Glasser in his book “Positive Addiction”. As a result a person becomes healthier, happier, with a kind of addiction that brings many good things.

Hence, some forms of aerobic exercise may not only does not avoid this problem, but also aggravate it, or not having an impact, or no muscle contraction relevant or because they can potentiate the loss of calcium.

It is important to note that the operating quality of the cardiocirculatory system depends largely on the quality of our muscular system. And this is so important that any change in the first, will depend directly on what we want to modify in a positive way in the muscle. Why? For some favorable changes occur in the heart, you must have the ability to work increased muscle.

There should be no doubt that the cardiovascular system is directly dependent on changes in muscle. If the muscle is not ready for certain types of efforts, there will be positive changes through physical activity on cardiovascular system.

aerobic workout, cardio-endurance Thus, people who are overweight should first make a strength training in order to increase their muscle mass, because this will better carry your own weight, and thus perform less physical activity fatigue, increased fat burning at rest and, more importantly, control the loss of bone mass.

Normally sedentary people who are overweight have more fat mass than muscle mass, which leads to cardiac stress, and we must prevent the muscle tissue is removed with long walks which, while generating benefits to the cardiovascular system, the loss more acute muscle.

For a better understanding of how to manipulate their use in the characteristics of these workouts are varied, as there are of continuous type, the fractional characteristics (interval), and mixed (defined as such because alternate in the same session, continued efforts with intervals.

In the first case, no breaks and the activity lasts for several minutes, 30 ‘, 40′. We also practice aerobic exercise alternating them with intervals of recovery. For those starts, the election will be so divided, as it will ensure that after a relatively short period of effort, there will be a pause that will ensure the necessary rest. Thus, whatever the practice chosen is appropriate to start by installments, in which alternating stress and rest.

If choose to run the test stress-break should be 1-2 to 1-3 (for 1 minute effort do 2-3 break), which means that the pause is twice or three times the duration of effort. If you choose swimming, the ratio should be 1-4 to 1-5. If the bicycle is the opposite, because here it carries the body, we speak of 5-1 or 5-2, reaching 10-1.

So slowly and steadily is possible to achieve the purpose of performing any aerobic activity on a continuous basis, which will ensure better income and changes that improve the quality of life.

ping pong
Now is the time of election. Marks. Models. Indoor. Exterior. With wheels. Without wheels. Assisted folding … We know that sometimes a simple thing can become quite complicated.

You’re starting at the table tennis?

It is important to keep in mind the use that will give to the table. It will place the table on a terrace or in a special room for games? We need to move to make room in the room or garden?

These are the aspects that will determine your needs and points to consider when getting your ping pong. On our website we’ve made things easier. We have divided the models for indoor table tennis and ping pong tables outside. At the same time, we added a third category with those tables with a serious and professional finish, suitable for most serious players will play very often and hope for the best of the best. These models will find here: table tennis competition.

If you’re going to do is move the table constantly, we recommend a table with folding system, currently, most have a system that allows you to fold the ping pong by yourself without any problems. It is also important that the base has wheels for ease of movement.

The thickness of the ping pong

It is an aspect that often do not have much in mind but is crucial to the game. Depending on the thickness of the table, ping pong ball bounce made more consistent and equitable. The greater the thickness of the table, the better the behavior of the ball. However, only you’re a serious game and quality this is an area of ??high priority.

As for the materials of the ping pong tables, all are usually made of the same materials. Notably, the outdoor tables are a special treatment that makes them resistant to different weather variations.

* According to the normal table tennis ball bouncing around 23cms must (standard ball) when dropped from a height of 30 cms. No rebound in as 24cms to parties, and other 22cms.

Often, many people tend to relate the training sessions with sessions tedious and tiring. However, you can make your training fun and exciting if you approach it the right way.

To make your workout routine we have to rethink that pleasant exercise program conducted in accordance with the objectives we seek. In this paper we examine the secrets that some professionals use to achieve the desired results with minimal high-intensity exercise.

1. Control what you eat and your exercise

It is necessary to take a series of controls to achieve the results you want in a weight loss program. You must learn to control your habits when eating while controlling what you eat. If you do not know what they are, look them up online and documéntate of those who have tested and proven results. Weight control is not something that you start from nothing, but if it must be controlled to achieve the best results. It is understandable that the calories you consume and become not burn fat. So the body works. Take this into account.

Check your exercise program is easy. Again, as in the case of the food, everything is learning. Train slowly and with a moderate weight, within your limits. Once your body is upgraded and begin to adapt to the new activity you can increase both the intensity and the weight for each exercise. Above all, do not let temporary goals dictate the intensity of your workout, go at your own pace and let the body adjust.

2. Identifies the ideal exercise program for you

A topic of discussion is if you design a specific exercise program for you. You must plan your activity. It is best to have a written program and follow the routine. The program should appear the number of repetitions per exercise and rest time between repetitions.
If you plan on your memory alone will not help you, or not get the desired results, mostly because you end up changing small parts of the training routine. You’ll end up leaving the activity you dislike. The best, have written the entire program and mark each phase to have a complete follow-up.

3. Photographs

Paramount. Use photos of you from when you were in good shape or persons who will serve as a reference and provide the motivation you need. Remember those moments in top form, that you felt good. Visualize it. Imagine. Believe it. Keep in mind these words of Napoleon Hill – guru self confidence – “What the mind can conceive and believe, the mind can achieve”.

4. Create your own space

Something we see constantly on TV. Elite athletes with headphones listening to music. Do the same! Listen to music that motivates you more, which pushes you that bit more, which encourages you when you’re in your lowest moments.

5. Feed your mind with positive encouragement and motivation

Remember the phrase Mr.Hill. Belief is power. Keep your mind fed with articles related to the goal you want to meet. All this mental work will get the body to the program that subjecting these and see what results you deserve.

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The brand of vibrating platforms surprises expanding its line of platforms focused on domestic environment and the inclusion of an innovative and revolutionary bike.

The renowned brand continues to surprise with its two new products, Power Plate and PowerBike MY7. The Power Plate is an exponential improvement MY7 compared to other models focused on the domestic sector.
Among the improvements is the Power Plate MY7 include its stunning touch screen 10’1 “where you can display more than 250 training and 1,000 individual exercises. These can be expanded through the USB port thanks to its Power Plate Plug and Train ™ that lets you update and add new content and share your progress with the community 7series.

The base of the platform has been redesigned to offer a much broader area and includes the cables ProMotion ™, the recognized resistance cable system resembling those of the commercial category.

On the other hand, offer the market the revolutionary PowerBike and seems to come to stay. Completely changing format, Power Plate has designed a bike that will surely change the way we understand the indoor cycling. The particularity of the indoor cycling, PowerBike, provides a vibration through the plate, cranks and pedals with it. A vibration that is fully adjustable as is the resistance, seat, handlebars and height.

It is well known to start any sport to improve your overall fitness. But there is one sport which stands out from the rest when it comes to getting in shape at the “fitness”. That sport is boxing.

Weight Loss – Toning

Boxing is a good weight loss program. Each class or kickboxing is a great loss of weight due to loss of energy that occurs with these hours of train hitting and fighting to a new physical state. You will gain in strength training and endurance.

Many physical trainers recommend boxing, or one of their most current versions, the bodypump as a method for weight loss but also helpful in maintaining your ideal weight.

Another benefit is that Boxing will help define and tone your arms. Something that in the case of girls can be something that takes work if done with other activities. Not only are more defined, but also stronger. And we all know that when you’re in shape, resists and holds more in day to day.

Cardiovascular Exercise

Boxing is an excellent cardiovascular exercise and aerobics that incorporates many movements. Your feet will be in constant motion, your arms up and hitting, and you will move constantly from one place to another in the ring. Definitely help you burn fat while playing boxing on a regular basis.

But there is more than just improving your fitness to practice boxing. Boxing improves your senses and that, besides physical and technical, requires mental game as you have to evaluate what the next move of your opponent and how you will react to it.

Thus, the benefits of boxing can be divided into three main categories:

- Resistance. You will become more resistant to pain and fatigue due to the physical intensity that the sport requires.
- Metering of energy. Learn to measure out fairly and not to waste energy at once, leaving you helpless and with low defenses.
- Speed. Boxing increase your speed, both legs and arms but also your reflexes.

The new consoles “Track” and “Go” offer customization options to motivate and entertain users

Life Fitness, the global leader in professional fitness equipment, announces a new line of cardio equipment for adding two new options Home Console, Track and Go. This new product line is designed to meet the demand of consumers to get a better monitoring of training and have more entertainment options. Also energy efficient, and consoles are available in 10 Home Life Fitness equipment and include a variety of advanced technology features like iPod ® / iPhone ®, customization options for the whole family and connectivity to the Virtual Trainer.

“As consumers look for ways to improve your workouts, Life Fitness will continue developing and offering innovative fitness equipment,” said Dan Wille, vice president of Life Fitness, global marketing, product and business development. “Track and Go Consoles not only offer an incredible training experience, can also be customized for each individual, allowing to obtain exactly the desired fitness goals.”

Track Console

Equipped with a connection iPod / iPhone that allows control of song selection and volume, this elegant console Track offers the best in entertainment and fitness programs. With the Track Console, users can create up to 4 different profiles for the whole family has a unique, individual statistics accessing training and having the ability to store three custom workouts per person. HeartSync feature enables teams to monitor heart rate users and adjust the resistance level of exercise for the user to the correct heart rate zone. Users can also create an unlimited number of customized training through the Website and App Life Fitness Virtual Trainer, which allows users to follow customized routines, track burned calories accumulated, and share results of cardio and / or force with Facebook friends. Training programs and the results can be transferred from the machine with the USB port on the console or through the Virtual Trainer Application for iPhone ® or iPod touch ®. free.

Go Console

Go Console is a simplified option for users looking for the basics for a good workout. User profiles give the option to create up to two custom routines or choose from 13 different training programs including 3 classical training, advanced 2, 3 and 5 goals based on heart rate control. And as Track Console, the Go allows users to monitor your heart rate and allow the Energy Saver functionality designed to decrease energy use up to 90% when the computer is on but not running.

treadmills

The new Track and Go Consoles are available in the Life Fitness treadmills T3 and F3, the elliptical X1, X3, X5 and X8, and bicycles C1, C3 and R1, R3.

About Life Fitness

Life Fitness, a division of Brunswick Corporation (NYSE: BC), is a leading global designer and marketer of a broad line of high quality fitness equipment for commercial use and consumer. As a commercial provider of fitness largest worldwide, has been supplying equipment for over 30 years. The cardiovascular and strength products, including his famous line Lifecycle, are common in the best health centers, fitness and wellness facilities in the world, and in many homes. The plant is located in Chicago and distributes equipment to over 120 countries.

What you need to know:

Diet is an extremely important factor to get a ripped abs.
Gymballs (Swiss ball) and the use of dumbbells will help you define your abs
Each person has unique and specific abdominal (in terms of shape and definition)

“Some time as heard the saying” abs are made in the kitchen “? Could never have said it better. ”

One of the most common goals among men when they go to the gym is to get a six pack and defined. The abdominal muscles are those that identify those who really are serious about your fitness and diet, because to get there is to be persistent and consistent.

Although almost everyone has a developed abdominal muscles, the difficulty lies in defining them. This is due to the fact that most of us tend to accumulate fat in the lower abdominal area. Being just this area the most difficult to lose fat.

Having said that and knowing the principles of how to get a ripped abs, you can make this vision a reality.

The genetic factor
Each person has a different complexion and so, it will be easier or more difficult to realize. It’s easy to find pictures of boys or girls in shape with a six pack abs. Maybe you’re doing the right exercises and carrying out a diet completely suitable to achieve the same objective but do not have to be genetically the same way, may not look the same. OK this factor is very important not to lose control and get stuck with this goal

The food factor

Have you ever heard the expression that “abs are made in the kitchen”? We all have these muscles, but often include “hidden” behind a layer of fat that can not see them well defined. To remove this layer is to make an effort from 90% in the diet and 10% in targeted exercises. If you are not willing to take control of your diet, this goal will be quite difficult to achieve

Past theories is further recommended that a diet low in fat for a good definition of the abs. This theory has changed with the new studies and information today.

Now the diets recommended are high in protein, moderate fat and low to moderate carb (although the latter are getting more and more recommendations and to help control insulin levels better, and insulin is the main hormone reserve of fat, high calorie balance).

This does not mean that you can get fit on a diet high in carbohydrates, in fact if you can, but for the vast majority, hunger levels are easier to control with a diet low in carbohydrates, which while eating fewer carbohydrates makes it easier.

At the end of the day what counts is the total calories, with less importance as ingested, assuming enough protein so that it is present in the diet.

Workout
Finally you have to make a series of targeted exercises. Regular training of these muscles play an important role once you have removed the thin layer of fat that covers them.

In addition, many exercises you already do in the gym require some exercise since the abs are the center of the body providing balance.

Over time they have developed many fitness machines and fitness equipment for the perfect development of the abs:
- Banks of abdominal
- Banks dominated and hyperextension
- Mats of abdominal

Movements with the Swiss ball (gymball)
When selecting exercises for your abs, think of anything that decreases your stability – this is effective because it makes your abs as you tried to work more consistently stabilize your body. A gymball is the perfect choice for this type of exercise while there are a variety of train movements to different parts of this muscle group.

Examples of these exercises are the front and side abdominals, “kick-outs” of the ball where we put the ball between the legs and we lie on the floor and raise and lower the ball

1. If you lift weights, he gains weight

If we look a kilo of fat and a kilo of muscle you would see that the muscle is much smaller. The more muscle we have in the body, require less space. Both men and women believe that by simply lifting weights will get a body builder. That is to say that will make you study physics Einstein. Factors such as training time, diet, discipline, etc.. are factors that are like a full-time job to gain body volume.

2. While in motion, burned fat

If what you do is not to stop walking to burn stored fat, do not get so easily. Given that the body and metabolism is different and each responds differently to training, a good way to train is to do cardio about 40 minutes of cardio, 3 to 5 times a week in your optimal heart rate. The optimal heart rate is usually between 50% and 85% of your freq. Maximum heart rate. The best way to control the frec.cardíaca is frec.magnética with a band and a receiver clock.

3. The most effective way to train is in the morning

You are an athlete doing two workouts a day? If not, the time of day you do your training does not matter. What I do find important is that time of day and week that can be consistent and disciplined with your training routine. It is best to listen to your body and know when is the best time for your body. Energy and attitude are key when you have good training routines.

4. I have to train 1 hour to obtain benefits

No. It depends on the type of training you’re doing. If what you are doing are multi series, you can achieve your goals in about 20-30 minutes – or less. “Tabata training” (8 sets of 20 seconds of high intensity training followed by 10 seconds rest) lasts 4 minutes and is a good aerobic and anaerobic. Not only time you train, it’s like you train, you do and that structure.

5. Women only need to train with weights of 3 pounds (approx 1.4 kg)

This information is found in many sites and is not correct. Studies show that prevent osteoporosis, fat burning muscles, increase metabolism. If you limit the weight training also you limit the results to be obtained.

6. Do not ingest carbohydrates will you reduce body fat substantially.

Inadequate intake of carbohydrates will leave you weak and cranky. We recommend you eat legumes, vegetables, whole grains and minimally processed.

7. If I have an injury, you should not train

Depends on the severity of your injury and always under the supervision of your doctor. Anyway, if this is a minor injury (small strain, small hamstring) can train tried to avoid using the injured part. Take 15 minutes to plan your training and see the changes would need to your program. An injury can leave you emotionally touched, will train your body to produce endorphins that will help your mood.

8. Train once a week is better than zero

If you’re consistent with your board going training each week to train and once as an exceptional one week not training, not apsa anything. Anyway, if you often leave weeks “free” of training, things change. Remember, consistency and discipline are keys to achieving your goals while you take a balanced diet and keep your body hydrated.

9. Detox is usually healthy

The food is your friend! Experience with clients who have tried to do general cleaning of the body are always the same: weakness, irritability, and especially binge eating due to inadequate intake of calories, vitamins and minerals. Science has demonstrated both the kidneys and liver are prepared to eliminate toxins from the body. To think that a mix between laxative tea with lemon, water with salt and pepper, etc.. will detoxify your body and help in permanent weight loss is not only wrong but can have adverse effects.

10. Men and women can not train together

Make specific training either cardio or muscle groups together can be very effective! All you have to do is adjust the weights properly, but not necessarily the exercises. In fact, women can benefit from the exercises typically performed by men as the “squat” or dead-weight exercises. On the other hand, men can benefit from more exercises practiced by women such as yoga or pilates. Obvimanete, both women and men have different weight limits but that should not limit anyone to train with a partner.