Tips for Health » body

Interval Fat burning

Viliyana FIlipova — Sun, 27 Feb 2011 18:21:56 +0000

We remembered the greatest way to get warm in this cold, raging outside. No, I will become as tedious fire door neighbor from downstairs constantly said your love life. A visit in the sauna is too warm unsettled, although worthwhile in all cases. Rather, we mean to focus on cardio training. More heavy traffic would affect great on your body – not only will it warm, but with it will burn a lot of calories. If you add a light diet and even stored fat will begin to melt. Therefore we have the perfect proposal for this purpose – interval running. It increases endurance, and with it will reduce the amount of weight you are at home more after the holiday of the year. In fact, interval training scheme you can use not only the path, but any cardio equipment. And even in cross-country skiing in the open.
And here for what it is:
- Heat for about 5-10 minutes at a slow pace. This does not mean to drag along the path, though at the end of that time, your muscles must be warmed and be slightly perspiring.
- Accelerate quickly to near the maximum of its power (the path as it would be the ninth or tenth grade, and ecliptic – about 170 feet per minute). Follow this pace 10-15 seconds.
- Take a breath for 30 seconds – a pace lower to moderate intensity (6.5 or a path about 150 feet per minute ecliptic).
- Repeat the same after 15-20 minutes.
Finally, cool your body with 5-10 minutes slower pace. Try to delay it gradually rather than abruptly. Each week increase the sprints with 5 seconds until you get up to 30 seconds faster running and the same recovery time. In the next phase add 5 seconds to both, but not if you believe that you can endure the length of intensive movement. Do not exceed more than a minute, as the positive effect of the sprint will be lost. When you get familiar with this load, you can increase the resistance or the slope of the appliance to not lose the load. Start with 3 times a week cardio workouts, but try to make 4. And to enjoy a better shape and more attractive appearance, do not miss workouts with weights.

Correcting Autumn Diet

Viliyana FIlipova — Wed, 23 Jun 2010 04:11:30 +0000

It’s not unusual person to curve right way (healthy eating) in the winter – after all, who would see something in those thick wool sweaters? But … Spring has come and with it the time to download thick clothes and show the world what we are “made” … Do not stress – a few small changes in your daily diet will help you to get in shape.
Here are 3 easy ways to start:
1. Grab for vegetables
In a recent study by scientists from the University of Pennsylvania, says that large salad with low content of calories consumed as an appetizer, can help to reduce caloric intake with other food. Scientists have found that when they eat a salad before the main meal, people eat less then, reducing total calorie intake by 12%. Calorie salad may include lettuce, carrots, tomatoes, celery, cucumber, flavored non-fat and low fat cheese. The study finds that large portions of salad create a feeling of full stomach, even if you are poor in calories consumed vegetables.
2. Hot … oatmeal
Yes, this is the first thing you should do in the morning. Hot oatmeal contains only one fifth of the calories of dry cereal, said Jay Kenny, an expert on weight control in Florida. Warm corn kernels have only 300 calories for 500 g. dry breakfast cereals contain between 1400 to 2000 calories for the same amount. Consumption of high-fiber breakfast may also protect against diabetes, cardiovascular disease and some cancers.
3. Think in green
Speech when it comes to drinks, green tea is a healthier choice than soda, “says Molly Kimball, a specialist in nutrition from New Orleans. A bottle of soda contains 140 calories, which corresponds to 9 tablespoons sugar. Green tea has 0 calories.

Calculate the fatties

Viliyana FIlipova — Sun, 15 Nov 2009 11:45:09 +0000

Most people define the state of his body by weight. But with age the body composition changes: muscle tissue is gradually replaced by fat. If a person does not engage in exercises to strengthen muscles, they become less and begin to accumulate fat. This is particularly true for women. Withdrawals may not be convincing indicator of health and beauty. Needed is more accurate “tool.” Many people resort to the common tables of the ratio between height and weight. But sports medicine specialists emphasize that these indicators do not give full information as to take into account the type and build, reports magazine Prevention. Have appeared, and tables, taking into account the type of build: lean, medium, large. In the same growth rate is obtained difference of 5-6 pounds. But they are not sufficiently objective. To determine the amount of excess fat, you need to calculate the fat content of the overall composition of the body. Certain amount of fat is vital for normal functioning of the body – from 12 to 15 percent of the total mass of the body. Fat accumulated over this rule affect the health and of course spoil the shape. The percentage of fat is estimated as follows: 10-20% – excellent, 20-25% – good, acceptable 25-30%, 30-35% – well, 40% or more – the comments are unnecessary. Men indicators are somewhat lower because of the structure of the body of their gender.
There are two basic ways to calculate the concentration of fat:
1. By tailoring
Measurement using the sartorial m waist (just above the navel) and hips (at their widest part). The ratio of these two “risk areas” is an accurate indicator of the condition of the body. Of course, if the ratio increases, fat is accumulated if it reduced – fat is lost. Divide the width of the waist width of the hips. No matter how individual body structure, the resulting number should not exceed 0,8. Otherwise, you should seriously think about reducing fat.
2. Through the so-called. “Clipping” of the skin
inch with the thumb and forefinger skin fold at the back of the shoulder (a little higher than the armpits). Let your skin, but do not alter the position of the fingers. The distance between them should be measured with a line and you will receive the depth of wrinkles. If it is more than 2,5 cm below the skin means extra fat. It is time to take action. Yet there is no more truthful and accurate method of rising to the mirror.

Fitness tips for nice body

Viliyana FIlipova — Fri, 21 Aug 2009 04:11:42 +0000

I do muscles of the upper body, lower optical will decrease. Relief and well-shaped muscles of the shoulders will allow not only to emphasize the upper body, but also to reduce the visual bottom. In any narrow or bare shoulders and dress you will look terrible.
Do exercise 2 times a week, do 3-4 in a series of 8 – 12 repetitions. Burden of dumbbells in 1,5-4,5 kg. Track during the entire workout in the housing situation remains unchanged.
Method of execution:
Stand upright in dissolved feet of the width of the shoulders, fingers slightly outsource side, tense the abdominal press and fold your knees slightly. The dumpels in hands are shoulder level, palms are turned inward, and elbows pointing to the floor. Breathe deeply, in exhalation lift the dumbbells up slowly and slightly forward. Remember to keep your back straight. Straining hands until I found myself the dumpels over your head. Hold on and slowly return to baseline status.
The most important errors are:
Folding is not strong in the cross, his legs going forward, not to unnecessarily burden the bottom of the spine. No hurry! Very fast implementation of exercise reduces its effectiveness and can lead to la injuries. Do not move your hips forward and backward, to not lose stability.