If your daily tasks do not leave you time to train, with these simple and practical exercises you can be in shape.
The performance of physical activities markedly improve health, ranging from the best functioning of the cardiovascular system to the prevention of diseases related to obesity and eating disorders.
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Exercise increases the appetite and is beneficial for the metabolism, since it allows to burn the reserves of fat that the body accumulates. Additionally, maintaining an active rhythm of life generates emotional and psychological well-being for those who develop it, so important for an optimal state of health.
Be constant!
To be able to stay in shape, it is recommended that you complete, at least three days a week, a training session in which you must apply strength and power with weight. By the third week you can add more days and increase the intensity.
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If you want to lose weight, you can do cardio five times a week with a time between 45 minutes and an hour and a half. Similarly, after three weeks, you can add minutes or speed of cardiovascular exercises.
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For those who want to lose weight, size or burn fat, it is important to supplement the training with weight training to ensure an oxidation of body fat.
You are what you eat
It is recommended that you include proteins such as chicken breast or grilled fish and green salads to your daily diet.
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A good salad should contain: Grilled chicken, lettuce, cucumber and onion. If you want to season it, squeeze 1/2 orange with mustard. In case you are hungry, complete with a sugar-free jelly. Keep in mind that before starting any diet as a complement to a workout, you should consult a nutrition expert.
Basic exercises
one # Training kick
Kicks made with precision and power help strengthen the lower and upper muscles of the body. The abdominals are also strengthened.
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It is a whole body workout that improves balance, coordination and reflexes. It is an aerobic activity that increases the heart rate and helps burn fat and calories. During a one-hour workout you can burn up to 450 calories.
two # Plyometric exercises
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Jumps, explosive and rapid movements that develop muscle strength and power. They seek to biomechanically train certain movements to strengthen muscles, tendons and ligaments. This type of exercise improves speed and increases flexibility. It is of high intensity for the lower train and can be performed by running jumps in a sturdy wooden box. It can also be used for the recovery of injuries.
3 # Jump the rope
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This is a simple, effective, cheap and very easy to get item. It activates coordination, increases cardiovascular resistance and is an exercise that provides multiple benefits for general health. People with overweight, cervical injury and knee problems should refrain from this type of exercise.
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Every person can carry out any activity regardless of age, as long as they do not have an impediment. Each individual has a capacity and a physical need. Not only healthy eating guarantees a body in optimal conditions; so if you want to stay in shape you should supplement with physical activities.
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