You Look for the Best Physical Exercise

Like Preventing Cancer with Mesothelioma

2009-01-17T18:41:00.000-08:00

¿That it is the Mesothelioma? Mesothelioma is a very rare type of cancer, osseous a tumor that involves the mesotheliales cells of protective outer membranes of some internal bodies like: example; abdominal lungs, heart and bodies, the well-known membrane but is the pleura and its function is to be a lubricating surface that protects the lungs of the rubbing against the toraxica box. At the moment all the cases of mesothelioma or (pleura cancer), and cancer of lung estan related to the asbestos fiber inhalation. When these fibers are inhaled can produce a healing in internal weaves of the lung, which cannot be contracted and expand of normal form. To the year 15,000 cases are diagnosed throughout the world about, the form to treat this cancer is by means of chemotherapies, x-rays and also to choose to alternative medicines to convatir this disease. Generally the people affected by this disease are majors of fifty years. The typical of the asbestos-name of a group of different types from minerals, are; long, resistant fibers, can be separated, been flexible, been able to be interlaced, also resist high temperatures. The asbestos fibers do not dissolve in the water nor evaporate in the air, thus these fiber fragments can enter the water and the air by the erosion of natural deposits and manufactured the asbestos product wearing down, the asbestos minerals always estan widely distributed in the atmosphere. They can be in great deposits natural, or also polluting in other minerals, example: vermiculita, talc and deposits of chrysolite which are in the tremolita asbestos. The way but probable to expose itself to the asbestos is through suspended the asbestos fiber inhalation in the air, these fibers can come from natural sources of asbestos or the wearing down or manufactured product disturbance, example: brakes and clutches of automobiles, dry stone tiles and floor tiles, walls, material insulator, cement and roofing tiles for ceiling, nevertheless, these products not always contain asbestos. Generally, in almost all air sample low asbestos levels can be detected, that are little or no type of risk for our health. The levels that are near one make or 11,000 asbestos mine fibras/m3 can reach (0,01 fibras/ml) or but. Generally the levels can be but high that the average near buildings that contain asbestos products and estan being demolished or being renewed or near a site with remainders where the asbestos not this place setting and stored correctly thus to protect it of the erosion of the wind. ¿Like preventing it? Much people ask themselves like preventing it, although the majority does not estan conscious of the threat of mesothelioma and also of other diseases ocacionadas by the asbestos, many relatives of victims of mesotelioma estan very worried on like avoiding that this disease affects other people. Mesothelioma has killed to of thousand people and continuous being diagnosed in a very alarming number. If you or some person who knows work in a place where generally this exposed to the asbestos, creame that is a good alternative to look for another work or to make sure that they estan following all the related safety measures the asbestos, Some works that represent the high risk but to develop mesothelioma is: *Workers of construction *Workers of railroads *Workers of shipyards *Miners *Manufacturers of gas masks *Working mechanics, brakes and clutches can contain asbestos of factories Asbestos *Manufacture and retirement Manufacture, installation and retirement of isolation Also another way exists to prevent mesothelioma is to eliminate the fibrous asbestos or crumbled that is in its home, old houses can contain asbestos material, of course that if you suspect that you exist asbestos in its home you can realise an analysis in a laboratory, extract a sample of construction equipment and contact with companies specialized in the subject of construction and asbestos. Of this form it is possible to eliminate the asbestos of his home not to jeopardize to his family and you to this disease. Some buildings, schools, theaters and libraries, like many buildings public who were constructed before years 90 and 80 contain asbestos components, this asbestos is in their not disturbed place and to, therefore it does not think that it is a risk of masothelioma, clear that if you have some suspicion that these buildings or the components like; plumbing, tiles, isolation and ceilings, that are esten returning fibrous or they are esten crumbling does not have doubt in informing to the authorities of the respective city, so that they act of immediate form, at the moment many cities have realised campaigns to eliminate the asbestos of old buildings.

Streching and Relaxation of Body and Soul

2008-12-19T11:30:00.000-08:00

The Relaxation is important since it allows a positive life us but, to connect itself with our interior and to leave energy flows it by all our body, mind and spirit, to loosen all the muscles of the body and to arrive at a state of total relaxation that even can get to eliminate muscular pains during practices of relaxation post physical exercise. There are several types of positions to obtain an suitable relaxation, màs known and those of major result it practices for it are:

*Seated on a pillow or cushion, in a park seated in I graze, outdoors generally, with the straight or right column and crossed legs between.

*The other position is laid down, watched the sky, arms and separated legs like the man of vitruvio of Leonardo da Vinci, but laid down with Las Palmas of the hands watching downwards.

*This other exercise of relaxation is quite the opposite to the previous ones since it requires of movements of low aerobic intensity, to relax and to oxygenate our body still more, is like tai chi, although this verified that this type of exercise can be realised seated, laid down and standing up.

*This other practices millenarian is yoga and in fact it is at the moment but recommended by people worldwide since it gives not only one satisfaction of comfort, if not that is combination of physical exercises of flexibility, balance of body and mind, it gives a greater benefit in relation to others you practice of relaxation since she is but complete. The regulation of the breathing during the exercise helps and tranquilizes the mind and thus to maintain a concentration for the positions and the relaxation, also aid to the deep rest, physical and mental yield, physical activity, personal development and studies.

Another one practices is the Breathing and Relaxation:

It is the function of the body that allows to interchange gases between the person and natural means.
With the inspiration and espiracion. The rate of the breathing can vary in cases of physical exercises, and also with the anxiety, the anguish, the fear, etc.
For that reason, the relaxation helps to, to maintain the rate us of the breathing. Nowadays the people we do not make well the exercise of the breathing, and that, generates a little ventilation in the lungs.

The complete breathing traeria many benefits for our organism. But, that is the complete breathing:
it is the combination of the phases to clavicular, abdominal toracica and of the breathing. Breathing to clavicular or discharge; The muscles of all that zone take part. They contract the neck and they lift shoulders, moving the ribs. Pectoral, toracica or average breathing;
Or intercostal, when taking part that zone. Those muscles do that it rises and rotate the ribs average and inferiors, increasing the volume of the thorax. It is frequent breathing but one of but the incomplete ones. Abdominal, diaphragmatic or low breathing; The diaphragm allows that all the air of that zone renews. But it is used in the relaxation and the dream.

Like Practicing the Breathing:
1. In the Breathing to Clavicular; we sat down in the ground like the Indians, mentally we relaxed the zone of shoulders, since it is the zone where the tensions are accumulated. We close the eyes for better concentration, and make the exercise of the breathing, elevating the shoulders and descend contracting them the abdomen and the chest. To realise it several times.
2. Toracica Breathing; knocked down mouth above, with the hands in the chest, we closed the eyes to concentrate us in that zone, expelled the air, it slows down and we inspired and we will notice as the thorax raises and low, realising it several times.

3. Abdominal Breathing; knocked down flexionadas mouth above, legs and hand in the abdomen, we closed the eyes for the concentration. We expel all the air, slows down to inspire and to feel as the low abdomen raises and. To realise several times.

The Complete Breathing:
Seated or fallen down, we began by the abdominal breathing, later, the toracica breathing and finally clavicular. But everything is due to do followed, without pauses. We will do later it in the opposite sense, first we breathed with the zone of the collarbone, soon we followed with the exercises of the thorax and finally the abdominal zone.

Practical Exerciseses of Relaxation:
By pairs; It is so that one of both feels the relaxation of all the muscles without tension, and the one that helps, feels a weight on the relaxed members.
It always must be one helping to the other when doing the chosen exercises between which they exist.
Of individual relaxation; Aid to obtain the location of diverse movements you will articulate, to stretch next muscular groups.
Exercises to choose. They are possible to be practiced after to have made an exercise physical, for example, to relax after the fatigue, and to release tension.

Your Mind relaxes Body and Spirit

The idea of this exercise is you can do that it when your you want, after the work, when you have a problem, you feel estresado, you have thoughts that do not let to you sleep. You can use music of your affability as long as she is relaxed, that does not alter your concentration, can be environmental music of nature, wind instruments and cords, you can be only or accompanied. To do in your room, the living room, your jardìn, where you feel but comfortable, soon pon the music of your affability and the volume, as your you standing up want, as long as it does not interrupt your concentration, being with the arms to a flank and the closed eyes listening to music, breathe deeply inhales and soon exhala the air relaxed asì time and time again, soon begins a small dance but slowly, dejate to take and you are not ashamed and as I said dejate before to take by music, you must pay attention to your body as it is wanted to move.

Now we go by part, during the dance it moves the feet as your you want, soon the legs and hips, soon the abdomen and shoulders, arms and head everything very smoothly, that energy crosses all your body, after about 15 to 30 minutes of dance as you began, relaxed begin to be on the awares and breathing smoothly, soon it holds slowly and to remain a pair of minutes standing up, when finishing the minutes you would be but relaxed and but light of mind body and spirit, he is not complicated to do, on the contrary it is a very simple exercise but that grants much benefit to it practices which it.

The benefits of the relaxation and meditation:

* It increases your creative capacity
* But confidence in itself
* It stabilizes the respiratory and cardiac system
* The anxiety falls
* Better reflections
* Positive thoughts and of aid
* Better quality when sleeping
* The tension falls
* Among others many benefits that this gives practice.

It remembers that if your these tense one, all your body, senses and mind estaran also it, all the negative thoughts take to stress therefore gives tension us and this blocks the passage of positive energy, this entails many organic diseases of type and mental since there is an internal and external imbalance, the emotions and thoughts we cannot deny them but we can handle them so that they do not affect our life. But all this can be controlled of very simple way, example; the daily routine is generally the one that leads to these problems, so that? If you put yourself to think, if every day it changed a little the routine to rise, to go direct to the shower, more good serious, you rise, beams streching exercises, relaxation and you wonder yourself if today it is going to be a boring or entertained tedious day and without problems, although is difficult I create that it, only this in you, in your interior to as to react to certain situations and realities but can be obtained, as I said before, to pains you rise to beams streching exercises, soon goes away to your work or/and school, can half go way in group and the rest walking, to spend 20 or 30 minutes to him of long walk to the day to your body and sides that effective seran the results.
Next it will facilitate a video to you about relaxation:

Exercise of Relaxation and Streching

Source of the video: www.youtube.com
http://exercisestraining1.blogspot.com/

Initiating the Training With Weights

2008-12-19T06:45:00.000-08:00

The Physical Exercise is important for the muscular development and the maintenance of joints, for our health generally. If these beginning to raise weights I recommend to you that first you begin with a routine simple to come up on loads bad development and injuries, to begin with to strengthen of the muscle or arms, back, pectoral and abdomen (Abdominal).

to work each muscle with weights or exercises of force, example; it sweeps doors, rower or oar that are a good exercise for arms and back, flexions to work pectoral and arms, abdominal to fortify and to harden the abdomen, to work squatting or sentadillas with moderate weight for gluteos, slope of back and legs, bank of exercises with varied routines. It is possible to be complemented to the exercise of weights one of cardiovascular type or aerobic, like running, to walk, bicycle, to swim. this it allows to increase to the resistance both exercises and to maintain a to strengthen body and with an ideal weight.

Some routine to begin the increase of muscular mass moderately.

FIRST: You must be constant in the moderate rise of weights, to use a weight which you can rise and that are not very light, that is balanced, you must vary in routines example; 3 times to the week (moderate),
First day: To work pectoral and arms
Secondly day: To work back and abdomen
Third day: To work legs and gluteos
Thus during 2 to 3 months, clearly, varying the weight with time, to increase according to the resistance and to even strengthen but your muscles.

SECONDLY: To go to a specific diet or feeding but since we are increasing the muscular mass, that is a rich diet in proteins of biological value, to it you consume an average of carbohydrates since the energy cost increases with the exercise. To increase the average of meals to the day, if before they were 4, to increase 1 to 2 meals but to our diet, as long as to be in your ideal weight.

THIRD PARTY: You must rest the sufficient thing, so that later of each exercise of muscles, the new weaves regenerate of appropriate way. Of a routine of muscular exercises to another routine it must have a lapse of 1 to 2 days of difference, for one better recovery of the muscle and avoid the fatigue of the same, Without this routine the progress to be very difficult to notice it.
To continuation a series of routines with weights, so that you know in clearly, can have many possibilities of recommended exercises or many strategies, so that you are not confused and you do not waste time looking for and to that you take advantage of it time training.
It will recommend some routines down to you but. In this section you would find a variety of exercises and positions for a greater yield when training.

A) Exercises of Chest with weights; A variable amount of pectoral exercises for chest exists or, but it will recommend one to you of but the old ones and but used by the majority of the people since the results are well favorable at the time of training. You can use a flat bank, to lay down on, shoulders and hips good become attached to the endorsement, take the pair from mancuernas around shoulders and soon it raises the arms until the total streching, that your hands are watched to each other, the relaxed arms, soon lowers until the point to begin with. you must use a moderate weight as it mentions before; a weight that you can rise and that is balanced, the repetitions can be from 5 to 10 and the series from 3 to 5, To continuation will facilitate a video to you with the technique.

EXERCISE OF CHEST WITH WEIGHTS

B) Exercises of Chest with Bar; This exercise requires the same technique of to lay down itself on the flat bank, soon takes the bar on your chest, takings air and when you begin to raise the bar you expel the air, soon low slowly until the part the minor of your chest, you can repeat from 10 to 15 with series of 3 to 5, clear that here you can increase the weight since you use arms both at the same time and this allows to a greater control and resistance of the force, to continuation a video with the technique.

EXERCISE FOR CHEST WITH BAR

C) Exercises For biceps with weight; Biceps can generally be worked of several ways, is not recommendable to work a single position or angle quite the opposite, to vary position, can be seated in a bank with endorsement stuck arms to a flank to the thorax box, or to separate a little also of the box since you to give another one angle and benefitted to bìceps, to make repetitions from 10 to 20 with series from 2 to 4 with moderate weight, also this the position standing up, takes mancuernas from the floor with the doubled legs to raise the weight, soon separates a little the feet and manten the firm body, mancuernas to a flank with The Palm watching to each other, soon raises mancuernas turning moderately until the hand is watching back, once already to contract the low muscle smoothly turning to normal his position, to continuation a video with the technique.

EXERCISES FOR BICEPS WITH WEIGHT

D) Exercises for Triceps; There are several types of exercises for triceps, but we are going to share those of greater benefit, know that triceps like biceps is small muscles and simultaneously of greater use for that reason we will give to a training and specific development him but. The first exercise is standing up which you can occupy a pair of mancuernas of to regulate or moderate weight, the feet must be together, the inclined torso a little, arms forwards doubled watching your chest, and soon you begin to smoothly raise towards back being the weights watching your back, low position initial, to this you can repeat it exercise from 10 to 15 with series from 2 to 4, the following exercise can be in a flat bank, to lay down with your shoulders, back and hips good become attached to the endorsement, soon take a bar with moderate weight, the bar raises until above and soon it lowers smoothly hata to touch your front soon and the same, you can repeat from 10 to 15 with a series from 2 to 4, to continuation a video with some techniques.

EXERCISES FOR TRICEPS

E) Exercises for Back; Good for the back it is necessary to have well-taken care of since life mainly to realise physical activity is our to pound fundamental it, then must be swimming, swim to develop to specific muscles but and the oar or rower much, that also is a beneficial exercise for the back, to practice them 2 to 4 times per week since we are working only the back. the work with weights is a good alternative if we are careful, to improve our position, not to load very heavy things, to raise objects of osseous responsible way to crouch itself to double the knees and cautious to the front, other factors of pain and malaise are: lack of physical exercise, on weight, lack of calcium and bad position, but to continuation a video practices with it of exercises with weights.

EXERCISES FOR BACK

F) Abdominal exercises; First that nothing the abdominal exercise represents for much people, a task very difficult to revert on like maintaining an abdomen or to strengthen noticeable, or when it does not have results give in like part of the routine, but this problem or tendency has been long time in discussion. for that reason it is necessary to attack it from root thus we must attack the fat that lodges or covers the abdominal muscles with sensible diets and exercise " cardio" aerobic like walking, running, bicycle, etc. to make abdominal but located and specific exercises 3 times per week with repetitions from 30 to 50 to begin, with series of 2 to 3 times, to continuation a video of how making or that techniques use.

ABDOMINAL EXERCISES

G) Exercises for Gluteos; The exercises for gluteos require technique already would be to maintain a position that does not let use other types of muscles during the physique exercise, has to secure a suitable and correct position. first to realise a previous and streching, to consume fat foods low, to maintain gluteos but formed, good heating in this zone are fat deposits generally but that does not mean that it is a danger like the fat that lodges in the abdomen, on the contrary, a small one I deposit of fat in the gluteo allows that it sees but round but formed, now if you want to maintain it but noticeable or muscular he is recommendable to increase strong exercises but like machines or weights of ankle, a low fat diet and exercises " cardio" or aerobic, the exercises that sides to continuation them you can realise in house or a park, in the morning take and night.

EXERCISES FOR GLUTEOS

H) Exercises of Legs; For exercises of alternative legs they are several, example; long walks, to run, mountain bicycle, ascent among others. these exercises are but the recommendable ones for one to strengthen. now to increase still more the musculatura the exercises with weights estan as bent with bar on shoulders in position of crucifixion, to lower smoothly with the back straight and watched the front, soon we raised in the same way. with a moderate weight and repetitions from 10 to 20 to always begin, with a series of 3 to 5 and 3 times per week. to continuation a video showing another techniques.

EXERCISE OF LEGS

The recommended exercises go according to the age and capacity of the person, osseous them any person who do not have lumbar problems or some disease to the bones and joints can practice that do not allow to raise weight them, unless they are recommended by a specialist. This blog this dedicated to all the people whom they initiate already or is you participate in the physique exercise.
"In order to maintain a life but it heals a change of attitude first and to propose goals to fulfill all the benefits soon they seran satisfactory and all the effort put in sera compensated"

Source of the Videos: www.youtube.com

http://exercisestraining1.blogspot.com/

Diet and Training of the Exercises

2008-12-15T09:16:00.000-08:00

The Diet is most well known as a practice that serves to restrict food and just get the nutrients and energy necessary to maintain an ideal weight and get in our body.

We have to take into consideration that there are many types of diets which do not always give all the results we seek, the motives are, all people are different in terms of both physical and mental, which everyone needs care and nutritional regimen suitable.

One of these diets is related to physical activity, example: if consume foods low in carbohydrates and minerals, your body enters a state of fatigue, cramps and dehydration for lack of energy and lack of electrolytes during exercise.

Today many people are governed by diets that are based on foods rich in proteins and fats, but if any of these people at once suffering cardiovascular problems, you imagine the consequences this may bring to your health.

Therefore the importance of consulting a specialist or a cardiologist before you follow this diet, another diet that is based on foods they produce irritating inflammation of the colon.

Before starting to make some diet must first ask, will it be beneficial to our health?, Most of the diets that are recommended or are found, are people who are not specialists, by friends, relatives or television. Each of these diets have names that could fill a book of 100 pages in which the majority are based on experiences and not on studies by experts, if we compare the experiences written by, these do not have a prior study, say that this person that the invention worked, but to her! Based on the best in their physical, mental, your daily activity, only that. The diet based on surveys of specialists goes according to age, health status, physical and mental condition of the individual for it is more general and can help more people achieve results.

A change in attitude is the key to start and will be our motivation at the same time, imagine how we would like to see us both in future as healthy as physical course, this only in our consciousness restrict what most of us not to move forward, to close I imagine my eyes that I want clothes that look, you can do, no longer to feel fatigue, improve my self-esteem, and not feel anguish for those extra pounds more, you can imagine what you want and what makes you feel better so we can move forward and begin a regimen or diet, that's your motivation accompanied by a change of attitude on the course and really get results with what we share with you later.

Generally for all or most people the word "Summer" is meant to look good diets, before the holidays this works like an hourglass or a time bomb! Well, this involves a kind of digestive diseases, cardiovascular, psychological.

We can avoid always be a step forward, example, what if all stations were of great importance both to look good for our health and of great importance as the summer, it is difficult but can be achieved, we know that in the winter consume a higher amount of calories, that for reasons of cold, to maintain an appropriate temperature at the station. Physical activity is the same as we do in other seasons, so the weight gain. But first of all you are wondering what kind of diets I will share with you, well I'm not an inventor of any diet but let me tell you that the simplest things you can get excellent results, example, I recommend first, changing dietary habits; Secondly, one of the most important, the physical exercise, simply complement these two potential meanings are: good nutrition and physical exercise and let me tell you'll get the results we mentioned earlier when I asked you closed your eyes and you imagine how you and really feel within a very short time. Let me tell you, do not worry about your weight, why? It is simply because our weight change in the morning, at night, in the afternoon, that for the meals we consume content, salts, constipation, etc. ..

The best is help our clothes when we go on the big, pants, shirts, shirts or the poleras, and so on. The only thing we can decide we want to be like us and nobody else, we can receive help from a specialist, family or friends, but unless we decide we do not get results, so let's anguish at the side and say Yes, I can Doing!.

However, continuing with what we were in previous seasons, which as in summer is the season for some of the richest year, let me tell you that the other also can do the most enjoyable example, to occupy our free time to exercise Moderate physical, doing 30-minute walks a day, the cold is no excuse for not doing sports, in 10 minutes of warming up a physical line to be a routine and see that with the passing of winter you will feel better and increase your endurance to increase more intensive exercises, on balance be ready for the summer and for all seasons. To avoid a little cold during the exercise must use appropriate clothes to the environment, ie, long-sleeved shirts, which are synthetic microfiber or expelled because the sweat and keeps our bodies driest on a windbreak that may be repellent water and prevent your body that comes into contact with moisture and can refriarte outside, into your hands because you can use gloves when doing sports movement is very low in that area and tend to cool faster. Solution is there for all things, or most of them and as I said to be always one step ahead in the diets, not to get carried away by advertising, or by extreme scores, this just in our attitude and determination that are our main motivation for achieve expected results, the best diet is starting as we want to see and be, then start with a diet that is appropriate to our age, physical and mental, then complement the physical exercise and the results really quickly, which no longer But the word diet is not whether it's called an "Attitude of Life."

One of the Best Diets:

MEDITERRANEAN DIET

Basic Fruits and Vegetables, Foods for the Health

To increase the consumption of fruits, vegetables and vegetables is a measurement easy and cheap to preserve your health. It is more, you can abuse these foods: your line, your stomach, your palate and your general health will thank for it to you.

And not only you. If you have children or pair, tries that these foods do not lack in the table. Of dessert, to itch to mid-morning or having tea, a fruit is always a good election. If you sin to them costs to them to take them, to lose minutes in making a juice or a milkshake natural of fruits is a great investment in health.

Nutrients; Totally it is demonstrated that the fruits and the vegetables have a protective effect on the health. They positively influence in the cardiovascular diseases and the cancer thanks to his antioxidant content (vitamins, trace elements, polifenoles). The vegetables and vegetables are the best election to prevent the obesity and the diabetes with type 2 due to their fiber wealth that favors the satiety sensation. His under glicémico index it does not suppose a great insulin secretion and, in addition, they do not become fats within the organism.
Fruits and Vegetables; All the studies realised on the influence of the diet in the health demonstrate that the people who consume much fruit and vegetable have twice until less risk of suffering certain types of cancer. The amount recommended by the specialists in nutrition is of at least two daily rations of fruit and three of vegetables, from which it agrees to take a crude one. Two pieces of fruit to the day guarantee the contribution recommended in vitamin C.

The blue Fish and the Olive oil Reduce the Internal Inflammation

A group of investigators of the departments of Molecular Biology and Cellular Biology of the University of Granada (UGR) has demonstrated, through a study " pioneer in mundo" , that the virgin olive oil and the blue fish reduces the intestinal inflammation and is favorable for the human intestine, according to the academic institution informs.

The experts of the UGR affirm so the inflammatory diseases of the intestine - like ulcerous colitis and the disease of Chron-, whose incidence is increasing for several decades in the developed countries, they could have a remarkable improvement with a rich diet in virgin olive oil and blue fish.
The used pharmacological therapy until the moment and that uses antiinflammatories steroids and steroids sometimes do not obtain the remission of the disease by a certain period, but in the long term has many indirect effect. This investigation demonstrates, nevertheless, how the dietetic treatment of the disease by means of nutrition, can be effective like primary therapy.

Pipes of Sunflower Even for Great Menus

Pipes of sunflower in the great restaurants? Yes, and besides rich, very healthful. The sunflower pipe is a complete food and without fight of classes: it is excellent you simply eat if it with rind or accompanying delicious customs officers.
It is known that the pipes are very rich in proteins, zinc, iron and folic acid and suppose an excellent oil source of virgin, good sunflower for the cardiovascular health. Each 100 grams of pipes with rind contribute 24 grams of sunflower oil.
Also, that supposes an excellent alternative for those people who to all hours would eat candy. Although it is certain that its caloric contribution is important, since one hundred grams with rind will suppose 280 kilocalories to you, which is not very beneficial for the silhouette. Or you know, the pipes are healthy, with rind - although for a tea, with 50 grams it is sufficient or accompanying to a pigeon with melon.

The Wine

If it beams with moderation, to drink wine are a pleasure to which you do not have to resign. Besides being the best companion of a good food, regalarte the palate and the senses, a glass of wine to the day has positive effects on your health. Taken with moderation, the wine, better the red, is a noble drink of excellent therapeutic properties.
At the time of the appetizer or at night, a wine glass is a good option in front of the refreshments either other spirits of greater graduation and with the more calories.
The beneficial properties of the red wine have been corroborated by numerous studies, mainly their protective action against the cardiac diseases and the cancer.
It is due to one of its components, trans-resveratrol, whose tumorlike action protects the organism.
This component is more abundant in the red wine and also it is in the grapes, you dwell, bilberries, fruits droughts and fruit generally.
Other components, like tannins and flavonoides, act as antioxidants and help to clean and to eliminate the cholesterol of the arterial walls. Next you are right five good by which not privarte of a wine glass from time to time.

1. - It is good for the heart

To drink wine of very moderate form diminishes the coronary and arterial diseases. To drink wine with moderation can reduce between 40 and a 50% the risk of undergoing a ischaemic cardiopathy, according to data of the American Association of Cardiology. The people who take one or two glasses from wine to the day register a mortality a 20% minor. She increases the cholesterol good (HDL) and reduces the bad one (LDL). The moderate wine consumption helps to the people majors to stay gracious and with a better operation of the cardiovascular system.

2. - They prevent the bony loss

The women who take wine with much moderation (1 or 2 glasses at the most) have less possibilities of losing bony mass that the teetotallers. But you do not forget that, in excess, the alcohol accelerates the decalcification process.

3. - It takes care of your cells
The wine prevents the premature aging with cells of the memory (Alzheimer). The lifted content in resveratrol of red wines of intense maceration has preventive properties on the formation of generating tumorlike cells of certain cancers. The quercetina, the anti-carcinogenic agent who contains, becomes active when the wine is fermented in the body. In addition, it contains polifenoles that is effective against the virus which they cause the cold.

4. - Tonifica and aid in the digestion
To take wine in the food helps the production of juice gastric, necessary to make the digestion well. According to the experts the white wines with prolonged raising as champagne owns a harmonic composition of essential amino acids that tonifican the sanguineous torrent. With the meals, the wine also aid to eliminate originating uric acids of the blood of the digestion and incomplete assimilation of the meats. The wine contains potassium, calcium, iron, sodium, magnesium and vitamins B and P (bioflavonoids).

5. - To take it is a pleasure
The wine animates to people, disinhibits and is best liquor to wake up the passions. Any plate wins if it is accompanied by a good wine. Their flavors, bodies, textures and aromas are infinite and have deserved the appearance of a whole art: enology. Any meat or fish power its flavor with a good broth. The wine is strongly ingrained in the Mediterranean culture, whose diet is the best one for the heart. The wine also is ingredient stars of numerous plates: pears to the wine, consomme to the sherry…

A Recommendation: it always takes wine accompanying the meals. One is a question of common and cultural sense. In the appetizer the sherry is normal, a white cold or a Oporto. During the meals, according to plates: target for fish and red for meats. You knew what…: The French population almost consumes a 30% more of fat than the Americans and, nevertheless, attacks to the heart undergo a 40% less than. Which is the secret: the French are great lovers of the wine. This is what is called `the paradox francesa'.

The Fruits Droughts

Although they have been repudiados during long time by the fear to supposed the great amount of calories that contribute, the fruits droughts are part of the traditional Mediterranean diet. Taken with moderation they do not get fat and, in addition, they have proven benefits.
A gram of fruits droughts contains 6 calories, reason why they can be added with tranquillity to any sensible diet. In addition, they can ayudarte even control the weight due to the satiety sensation that produces. A good idea is to take them in the breakfast (for example, with cereals), to load to us of energy without fear to get fat (ten in account that what you eat in the morning is what more easily `quema' your body).

Very Similar to the Olive Oil
Although the studies that demonstrate the benefits that the fruits droughts have on the health are still few and recent, are sufficiently trustworthy like assuring that its frequent consumption reduces cholesterol LDL in a 30%. Also, the fruits droughts have a low saturated fatty acid content, which does that many of them have a composition similar to the one of the olive oil, of demonstrated effectiveness like protection against cardiovascular diseases.
This type of cardiosaludables components droughts are in great amounts in the fruits, mainly in the nuts, reason why he is very recommendable to take them from certain age habitually.
In addition, they are an important source of vitamin and, folic acid, calcium, magnesium and, mainly, potassium.
Also they contribute to linolénico acid alpha, one of the essential acids that, to cannot synthesize the organism, are necessary to acquire through the diet.
The experts recommend to ingest between one and five rations of fruits droughts to the week like nutritional habit, considering that a ration corresponds approximately to 25 grams.

The Acorn Ham

The Iberian ham of acorn is a food totally apt for diets of control of the cholesterol. This ham comes partially from pigs fed with acorns, reason why its fat has a composition very similar to the vegetable, concretely to the one of the olive oil, turns which it into an exceptional food.
The acorns contribute to the pig a fluid and aromatic, rich fat in insaturados fatty acids that, when realising the cured one of ham, extend by all the piece, providing to him the texture and the magnificent aroma and flavor of this exquisite food. Iberian ham, considered a typical food of the Mediterranean diet, has a low proportion of saturated fats, being its insaturadas fat content very high, as much in oleic acid (the acid characteristic of the olive oil) like in linoleic, which confers these so healthful effects to him.
The saturated fats contribute to increase the levels of cholesterol and the insaturadas ones, on the contrary, help to fight it and in addition they allow to improve the good cholesterol levels. However, the insaturadas fats, like any other type of fat, have a high caloric value.
But taking of controlled form, Iberian ham also turns out useful sporadically to incorporate it in thinning diets (100 grams of Iberian ham suppose around 200 calories).
Iberian ham contributes, in addition, vitamins of group B, especially the B1, the B2 and, mainly, niacina. Of this form, when eating ham is contributed to the good operation of the metabolism, having helped to prevent certain diseases. In addition, it does not contain perfuming preservatives nor substances.
Ham has a 50% more of proteins than the fresh meat. One hundred grams of mountain ham are equivalent to 33% of the daily protein consumption recommended. The proteins favor the growth and the renovation of weaves, reason why mountain ham is especially recommendable for children and people majors.

The Best Diet for the Heart is the Mediterranean One

The Mediterranean Diet is considered by the specialists like the best one for the cardiovascular health. The life style is fundamental to prevent the infarct, being the type of feeding - healthy and balanced, the practice of exercise and not to smoke the three factors keys.
This one is the main conclusion of the convention of the American Association of the Heart, that reunited at the end of the last year more than 40,000 specialists.
The cardiovascular diseases cause the double of deaths that the cancer, but little people have brings back to consciousness of the risks that involve this type of ailments.
According to the specialists, the aterotrombosis, the severe state of the aterosclerosis, will be in one decade the greater problem of health of the world. The advances that are managing years in the last to fight against the disease are spectacular, but the true solution will arrive when the people regain consciousness of which she must modify his style of life and one better sanitary and preventive culture is had.

Diet, Exercise and Tobacco
Besides the genetics, the diet, the exercise and the tobacco are basic to do against the cardiovascular ailments.
If we have presents these three factors, the risk of suffering a vascular disease will fall enormously. According to the specialists, the best feeding for the heart is the Mediterranean one. Its secret is that it is varied, rich in fats nonsaturated cereals, vegetables, fruit, fiber, vegetables and fish. On the contrary, he is poor in red meat and butter.
The component star of the Mediterranean diet is the olive oil, with cardiosaludables properties scientifically resisted. The diets in which they predominate the meat, milk and derivatives, and the vegetal fats saturated, typical of EE.UU and the north of Europe, are a danger for the heart. As far as the sport, the people who realise moderate exercise frequently elevate of significant way the HDL or " cholesterol bueno" , something very beneficial against the aterosclerosis.
The physical activity allows to control the tension, to lose weight and to regulate the metabolism of the glucose, factors related to the heart pathologies.
On the other hand, the tobacco is one of the factors of risk of numerous diseases, among them the cardiovascular ones, and its consumption would have to be avoided totally.
In the prevention of this disease also the accomplishment is fundamental from medical controls. Everybody would have to know its tension arterial (a 30% of the population do not know that is hypertensive) and its levels cholesterol.
Between existing drugs to treat this disease there are two of great effectiveness: miraculous and preventive aspirina, and the estatinas or medecines anticholesterol.

Nutritional Advice
It takes advantage of the new season to eat well and to prepare your organism to confront the cold stations:
- To revitalize and remineraliza the body with a rich diet, completes and caloric, consuming power foods
- To take fish instead of meat, and especially fished blue preferably (twice to the week).
The white fish, besides their high protein and nutritional content, contain little fat but the one of the blue fish she is very beneficial for our cardiovascular health and fights the cholesterol.
The fish contains in addition vitamin D and iodine, that can suppose a substitute of the sun and the sea
- It prepares vegetables in soups or calentitas and nongreasy soups.
They are very rich in proteins and fiber and provide vitamins B and E, iron, calcium, selenium and receives
- It takes advantage of the fruits and vegetables season, always fresh and richer than in other stations Of the oranges and mandarins it is necessary to take advantage of its vitamin C to prevent the resfriados ones.
Of the grape, his demonstrated anti-carcinogenic properties, and of garlic its inmunizante capacity and disinfectant.
In autumn they also mature the banana, the apple, the pear, the beet, the broccoli, the cabbage, the onion, the eggplant, the potato, the tomato, the leek, the celery, the spinach, the pumpkin and the marrow.
The arrival of the autumn also allows us to renew the less perishable food reserves, like the rice, mainly the integral, cereals and fruits droughts. Among them, the hazelnuts, that are now more tender and substantial than in all the year.

It Takes Advantage of Vitamins
It takes advantage of the new station for cargarte fresh vitamins.
Taking notices of some:

-Hazelnuts: good vitamin source B and C, calcium and proteins whose monoinsaturate fat content surpasses to the olive oil. It is the dry fruit that more vitamin and contains. Most healthful it is to eat them crude

-Marrows: they contain great amounts of folic acid vitamin C and. They are rich in beta carotenes and fiber, reason why they are very recommendable against the constipation, contain only 15 calories by each 100 grams, are diuréticos and very recommendable in the thinning diets

-Mushrooms: although they have a little nutritional value, since 90% are water, they are rich in folic acid and carbohydrates, and are exquisite for the palate

-Mandarin: rich vitamin floods C and in beta carotenes and flavonoides, powerful antioxidants. Good to come up resfriados and to alleviate to pains throat and encías

-Banana: one of the most nutritious fruits, excellent for those who they realise physical efforts. Kcal only has 110. by each 100 grams. It contributes folic acid, B6 vitamin, potassium, and aid to reduce the cholesterol

-Pear: rich in vitamin C, energy and fiber, the pectina, that regulates the intestinal function and aid to control the cholesterol.

Like Applying the Mediterranean Diet

She is apt for students, workers, housewives, industralists and men and women of any group who cannot allow that its spirit decays.

MENUS:
daily breakfast
- A natural yogurt with cereals and honey
- a spoonful of beer leavening
- a seasonal fruit
- A tea or black coffee or with milk
Food to Mid-Morning
- Fruits droughts
- A juice of orange with oatmeal

Monday
FOOD
- Rice three delights
- Fillet of calf with salad
- An orange
DINNER
- Cream of marrow
- Bread with tomato and a tortilla to the French
- Requesón with nuts and honey

Tuesday
FOOD
- Melon with ham
- Tuna to the plate
- Natural Pineapple or papaya
DINNER
- Spinach to the Catalan (with you pass and pinions)
- Fished to the plate
- Yogurt with fruits

Wednesday
FOOD
- Salad of lettuce and avocado
- Prawns to the plate
- Fresh Cheese with grapes
DINNER
- Potatoes cooked with green beans
- Tortilla of eggplant
- A kiwi

Thursday

FOOD
- Salad of lettuce and tomato
- Rice with lentils
- A yogurt with you happen
DINNER
- Salad of grazes
- Bread with tomato and tuna to the natural one
- an apple roasted with honey

Friday
FOOD
- Salad of tomato, watercresses and mozzarella
- Fillet of salmon to the plate
- Yogurt with pinions
DINNER
- Gratinadas Potatoes
- Sepia to the plate
- Macedonia of fresh fruit

Saturday
FOOD
- Gazpacho
- Codfish with chick-peas
- Apple roasted with honey
DINNER
- Vegetable Cream
- Bread with tomato with parsley tortilla
- fresh Cheese with quince

Sunday
FOOD
- Salad of tomato and lettuce
- Espaguetis with clams
- Kiwi with orange juice
DINNER
- Peas skipped with ham
- Fillets of mackerel
- Pleased with honey.
Using this diet obtendras exelentes results in the short term.

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The Heart Rate is Very Important During the Training

2008-12-15T08:34:00.000-08:00

When we make a training plan or a person who starts (amateurs), intermediate or athletes (professionals), it is good to know how to operate our heart rate and react to an activity. For that we must ask that intensity we are going to work?, A low intensity, medium intensity or high intensity, with this information can help the performance, avoid fatigue ahead of time and most importantly, that our hearts "alert" when this work with an intensity that is not appropriate for our capacity.

Yes you wonder How to measure my heart rate?

There are several alternatives to know the heart rate, one of them is to take the pulse as they do in hospitals or nursing, is the ancient but effective, but keep in mind that the normal pulse varies in different ways, the most common is Age, Example:

Children: Between 80 and 100 beats per minute Adults: Between 70 and 80 beats per minute
Older adults: Between 60 beats per minute or less

The pulse is usually possible to take in several parts of the body, whenever you can compress an artery against the bone surface.

Specific locations are:

* The neck
* In the mineco
* In the groin
* In the temple
* In the instep of the foot

These are just some of the specific places to find the heart rate, but the most recommendable to perform during exercise or training is in the neck and wrist, because it is easier to access them. In the neck can feel it with your index and middle fingers the areteria which is one side of the trachea, pressing gently to feel the pulse during physical activity that you are doing you can feel the beats per 10 seconds and the result is multiplied by 60 = beats per minute, I'll know if those on your level of heart rate, clear that this measure during training has a small margin of error.

If you wonder how you know which is my heart rate?

The calculation that is used in this case is 220 (beats) minus your age and the result will be the maximum of your bone beats your 100%, to a person who starts in aerobic exercise is estimated to be between 65% and 85% intensity is called "Zone Perfect" for a beginner, but because estimate, ie, 220-least-30 years = 190 beats, then this result "190" is then multiplied by 5 and you give your pulse lowest for the year, then the same result "190" is then multiplied by 75 and you give your pulse highest for the year. For people with a history of coronary problems or recommends a 60% intensity of heart during exercise.
Bear in mind that there are athletes who exceed the 220 beats, that because of the intensity in which they work, the heart tends to increase their size and pumped much faster in relation to a person less active athlete or not.
The other part to take or to measure the pulse is the wrist; palpable artery that is located at the base of the thumb, what can you do with your index finger and middle override, then press gently on the artery until feeling the pulse, with The idea mentioned earlier that about 220 less your age, once during the year in which you can calculate your heart rate range to keep pace and intensity during exercise.

Another very good alternative to know the heart rate during exercise or training and is more convenient to use the monitor heartbeat, this monitor is portable, adjustable inbalàmbrica is a band that is used in the chest which has a receiver that would be a bracelet or a watch, this monitor captures the heart rate during exercise or in any activity can be passive or active. Some models have the accuracy of E.CG. Electro cardiogram or using cardiac specialists or doctors, this monitor can be incorporated to bring a stopwatch, calorie consumption, work area (range pulse ideal to work) with some alarm, bone notifies you when you salt your work area, including there are models that incorporate infrared DOWNLOAD to send information over a short distance to the computer and thus improving the statistics of exercise and heart.
But there is also the basic model that incorporates single measurement of heart rate and clock functions, time, date and timer.

This technology is of course a great help to know overloading at the time of exercise, especially for people with heart trouble, people who begin an exercise program and physical well as high-level athletes who need to work to a more accurate intensity.

You know that before you train you need a cardiac monitor, and increase your performance, develop a plan of physical training, will know the intake of calories during exercise, your chances of suffering a coronary problem goes down, to incorporate this method will give you physical training good results in the short term.

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A Good Plan of Training Consists of

2008-12-14T12:56:00.000-08:00

Generally, work or professions exercising does not allow you a sporting example, spend many hours at a computer, you travel a lot for your work, your time is very small indeed and are only mornings, evenings, nights and late weekends, that's why I will develop a training plan that suits you and you can get used on your whole body and mind. Currently with the campaigns developed by major sports brands to promote the sport either, big runs, bikes family, is a very big motivation because for many years only developed these skills at the level of athletes prepared or Elto performance, but at Over time they realized that not only requires athletes to this activity, but there are many people regardless of their preparation or physical activity, they want to participate and win no matter how important it is to feel good, participate and reach the goal, like it!. After the change was resounding, llenavan all quotas are to participate, there is no age differences and bone is a general who only needed the win and a pair of slippers.

The training plan consists of four key stages are:

1. Preparative stage:

Mainly aims at developing all elements that contain the basis for acquiring the sport and ensure its site, by consequence is divided into two stages:

* Step general; Its purpose is to increase the level of work capacity through the development of motor skills and technique, on the one hand this causes increasing the body's vital capacity, increase agility, speed, mobility, strength, endurance and increase Technical skills of the sport.

* Step out; Its purpose is to develop the conditions for acquiring an immediate form of sport, is a more labor-intensive that ensures the development of more specific functional capabilities and techniques for the competition.
Competitive stage:

Aims to maintain the structure of sport and that is brought in technical results at the competitions. The idea is transformed everything purchased in preparation for carrying it out on skills, can be divided into two stages:

* Stage Pre-competitive; Its purpose is to participate in competitions as a means of preparing for better competition.

* Stage Competitive; Its purpose is to achieve the best results in competitions.
Phase transformation; Its purpose is to ensure a complete recovery of the person or the athlete exercises, the physical work done previously. This period of transformation is to prevent sobretraining through a break that is active, the important thing, it is understood that this stage is not an interruption of training if not the continuity of it, bone is a stage of recovery and restoration.
These stages are considered in any training plan; really shows us a definition of what is and what are the purposes of training either for a beginner (amateurs) and / or athlete (professional) who wants to develop a physical activity prepared.

To begin the physical training in the morning, and Reason by què advantages of doing so:

* First reason, is essential to rest after an aerobic exercise, which the previous day you lay down early to conserve energy and relax the body and mind.

* Second reason; After sleeping reserves of nutrients, sugars and carbohydrates will be at a low level as the rest period, 7 to 10 hours, the agency has not received any food. We can use this as it once exercised in the morning without having breakfast, our level of energy through food is low, our body automatically resort to the deposits of fat needed to turn them into the energy shortfall.

* Third reason, it is strongly recommended that the air in the morning because it is cleaner and more breathable, on the other aerobic exercises such as walking, jogging, running, biking, swimming and skating allows the lungs to receive a large amount of air to be distributed in the body at the cellular level.

* Fourth reason, devoting 30 to 50 minutes of aerobic exercise 2 to 4 times a week, you get both cardiovascular benefits as losing weight.

* Benefits; In the morning before exercise, without having breakfast, of course, you can take 1 / 2 liters of water and you get greater benefit and to avoid fatigue and you will be paying much better. The other advantage is that the results of an exercise of 30 minutes in the previous terms (in the morning without breakfast), you get a greater benefit to an exercise of an hour, practiced for another hour of the day.

You'll have better morale during the day, more concentration, you feel more light, radiating positive energy, can exercise with a friend to share experiences and help the physical conditioning and stretching.

To begin the physical training in the afternoon and evening, advantages and reasons why to do it:

Medical studies have shown that exercise during any time of day is beneficial to our health and the cardiovascular system, for that reason can you do when you can exercise and have time after all the exercise is the exercise bone always be beneficial, and either in the morning, afternoon and evening.

More than anything this collection of workout during the day is focused on reporting the benefits they deliver different schedules that can make all the moments are good, what has changed is the state of mind in which you're not is the same mood in the morning than at night, the mood you have, time and give him a change of lifestyle that got in the end is only a benefit to your health, and see that the results will be optimal.

Training in the evening or at night; If you can not perform in the morning, just to make more similar benefits delivery, you should not consume food for a period of three hours before exercise or train so we can get the same benefits.One of the benefits of exercise in the afternoon or evening is, first, the muscle must be more prepared for the exercise, on the day of work or activity you've done, your joints will be more lubricated, sleep a lot better, the caloric expenditure will not be much higher on the morning, but that's what you can control with the food we consume in the afternoon, after a good stretch of training, then a shower to relax the muscles and you will feel much better, then rest deep well, recalls that the exercise must not come too late as it can interfere with sleep and rest.

The training weekend, I agree that the weekends are sacred to rest a day and heavy stress at work, on the other hand I do not agree with those who rely excessively throughout the weekend because of the sedentary week is in addition to the weekend and all that this entails is to increase cardiovascular disease and physical and thus begin to devote 30 minutes of aerobic exercise at the weekend will be very beneficial for health, ie, walking, jogging, running, biking, swimming etc ... Incorporate a simple routine, choose a place that suits you either a park, a plaza, then a warm-up that is generally example, moderate jog for 5 minutes and stretch the muscles, then go up the intensity gently to the level desired.

The mainstream a routine every weekend to increase your aerobic capacity and you will notice with the passing of time that the first day that the army were 20 minutes, the following week were 30, the next 40 and so on until you reach your level and you've proposed, this is not to get up and go out and run like crazy, just the opposite, get up, choose an appropriate clothing and is light, to motivate the training can lead to an mp3 music you like, be accompanied by a family member, friend. After the training you will feel much more encouraged for next week, supplementing a balanced diet and physical training, that really get results in the short term, good health, ideal weight, better sex, less fatigue, less stress, these results will be with the passage of weeks and then monthly.

For athletes weekend; This is already part of his life, a routine faithfully carried out on Saturdays and Sundays to make up for the sedentary nature of the week. Of course this mean that people are more active than non-athletes, bone can make training more heavy or long-term by increasing the strength, speed, strength, agility and flexibility, on the other hand mostly avoided cardiovascular disease and physics.

so good that for these athletes is more easy to incorporate into your routine one more day, with time it will be profitable and beneficial part in a competition and get better results.

But the point is that people are not athletes can become so over time and all that is needed is a change in attitude and say yes! I want to feel good, I would like to change my life, my health and my body. I think the sport as one of the main factors of human beings does not require a large investment of money, apart from the slippers, the only investment most important is the willingness, attitude and believe, believe in change and the benefits to be gained during the practices.

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Main Complement of the Physical Training is the Nutrition

2008-12-14T11:35:00.000-08:00

Nutrition is an essential part of our lives. Is a series of processes, which allows them to our body absorb and use food and liquids we consume absorbing nutrients for the maintenance of physiological functions and growth of the same.

WHAT IS THE NUTRITION? CLICK HERE

Nutrition and Exercise becomes an important tool and especially natural, to prevent cardiovascular disease, hypertension, weight on, osteoporosis and back pain; maintains control over the depression and stress, improves mood, reduces anxiety, improves digestion , The nervous system, reducing sedentary, raise self-esteem and optimizes life.

The recreational athlete or / and high performance (competitive) are governed by the same laws Food Basics, this to increase performance and effort it imposes on a daily physical activity, exercise or physical training.

we should not consume large quantities, only what is useful to our diet, the big step that we should give is of a sedentary life for a life more actìva. Before acting, Organize! is the key to get satisfaction from how we want to be first to see the benefits to the health and welfare, take into account that the results are not immediate, start a business in a moderate way without much effort at the beginning, persistence is needed, once arriving to achieving the goal will be successful and justified all the effort that has been made.

Truth or myth. There are a variety of myths and what we should do or not when it comes to food, most people are governed by these myths example, people who prioritizes its fruit only diet to lose weight, stop eat bread to lose weight, light products have no calories.

The fruit for example, gives us too many calories, that if you do not burn us will gain weight and this by its rich substance called frustosa, a natural sugar. We must not think that supplements all the nutrients it needs because our bodies also need proteins and fats.

Bread for example, is an important source of our diet as it contains carbohydrates that gives us the energy to the demands of the day. if you eat this food in large quantities or an exaggerated amount of C. Hydrates in general, we will get fat because they receive more calories we need for our daily activity. For this reason we should not stop consuming it as a portion or normal intake because it would affect our weight.

Products Light for example, do contain calories but to a lesser amount (30% calories) less compared to the normal products, as these are called; low in calories, low in fat or low carb content. the ideal is to consume fresh foods, follow the directions of a specialist in Light products. many consumers to believe that these products are promoted not fat, eat too much aside subsistence strategies that if this is to lose weight, example, physical exercise, changing eating habits, eating food with less amount of sugar (saccharin), for make the fewer calories.

Food pyramid, this pyramid was created primarily to inform them in simple foods that should be included in our diet and that we should consume servings. the daily consumption and the portions are going according to age and physical activity of individuals.The food pyramid is divided into 4 stages which are:

Food groups:

In the first phase are deribados grain foods, which are the major source of carbohydrates, such as, bread, cereals, rice and pasta. Specialists recommend consuming no refined as they lose their nutritional value, in comparison to the non-refined flour, just keeps nutrients.

In the second stage are fruit and vejetales, which are the major source of fiber, as well as rich in vitamins and minerals these foods should be consumed at least 2 to 4 servings of fruit a day and on the greens 3 to 5 servings per day.

In the third stage are two types of food group, in the first group includes milk and its deribados such as yogurt, cheese and milk. The second group are protein-rich foods such as meat, chicken, fish, vegetables, eggs, lentils, beans and nuts. We can consume as ideal for 2 to 3 servings a day.

In the fourth stage we found the food to which we should not consume too much. as oils, fats, sugars or sweet dishes in general, such as desserts, puddings, pastries, sugary drinks, soft drinks and fatty compounds, these foods or seasonings do not provide nearly any type of nutrients into our body, it is recommended to consume sparingly.

Conclusion, we must use the food pyramid so that privilege the food closest to the base, as they are fundamental to our bodies and our health in general. every day we must consume amounts of each stage of the pyramid and moderemos consumption superior.resultados the part of a balanced diet combined with physical activity, such as; pitapat walk, exercise moderately intense physical training, physical preparation prior to competition.

"Good way forward for both our health and continue to enjoy life, our families, our children and grow their own, exploit and respect all the resources we entega nature that is the least we can do."

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For a Good Routine Training

2008-12-13T17:42:00.000-08:00

First of all it is important to stress that physical exercise is an activity that regardless of age keeps our bodies healthy, gives us flexibility and prevents diseases in general. The exercise allows release of brain chemicals called endorfinas Which improve mood, fight. depression and helps to think positively.

Why is it important to exercise?

Physical exercise helps control blood pressure, example: if a person suffers from diabetes This activity decreases the level of sugar in the blood and improve the movement.

Exercise regularly, as an integral part of life, is probably the most positive that the individual can take to stay healthy and fit throughout his life. Recommendations for people who start, is performing at levels acticidad Fisica moderate intensity, such as it is much easier for a high percentage of the population engages in activities such as walking a slight step, as this exercise can be incorporated more easily into your daily routine and requires less physical effort. Recommendations insist on a hike 30 minutes per day during all or nearly every day of the week. for people of little physical activity into their work is more advisable, at lunch or after the meal, walk to the double because it improves mood, reduces stress, besides helping control weight. A After the person becomes more active and can increase their resistance to conduct exercises greater intensity.

How is That Physical Exercise Help me?

In some cases, there are people who are suffering an illness which does not allow them to perform physical activity, but it is recommended after a medical checkup because there are always alternatives.

ROUTINES FOR CHILDREN AND ADOLESCENTS? We recommend moderate exercise and intense, like any child / adolescent and we know that have a higher energy balance and for that reason can develop several types of activity. example, moderate exercise includes walking a slight step, jogging and cycling. on the other side of this intense exercise that includes soccer, rugby, hockey on grass or ice, climb mountains, athletics, basketball, swimming, tennis. These exercises can make 3 or 4 times a week for one to two hours daily, also it is good to increase muscle flexion, climbing ropes, mancuernas low weight of 2 or 3 pounds maximum (children who are in full physical, weights can interrupt growth) and abdominal at least three times a week.

ROUTINES FOR ADULTS? We recommend between two to two and a half hours of moderate physical exercise per week, or two hours of intense activity. Incidentally, light hiking, bicycle rides, relaxation exercises and entertaining dance. These activities are of moderate category. Exercises of greater intensity as those are, often swimming, jogging, running, tennis, mountain bike, mountain promotions (including weight), and jump rope. Work of muscles are also recommended to include, such as dumbbells, push, sentadillas, sit-ups. This serves to enhance muscle development and resistance to more intense exercises.

ROUTINES FOR OLDER ADULTS? For older people, it is recommended that you perform exercise according to their ability. provided they do not present any condition which does not allow them to participate in an activity, but there are many times that older adults have more energy to do things and incapasidad or loss of balance can not perform. They can make a pattern or routine Guided by your doctor which set a schedule and times a week. If no problem or is authorized by his doctor, then recommends aerobic exercise in water, relaxation exercises, walking in step lightweight bicycle static.

ROUTINE FOR PREGNANT WOMEN? The women in good state of health would have to at least make moderate aerobic exercise two hour and a half per week during the pregnancy and after the childbirth. Those women who are in good state of health, can throughout continue making aerobic exercise vigorous the pregnancy, as long as they consult with his doctor so that this one recommends any adjustment to its routine.

The level of exercise is recommended in large part, goes to his age and physical condition. Then this tells us that we must keep active!, Every person in their own way.

"Something is better than nothing, and more is better."

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Welcomes to Blog of the Training of the Exercises

2008-12-13T16:41:00.000-08:00

We give you a warm welcome to this Blog http://exercisestraining1.blogspot.com/ which is targeted to all people who enter or are already participating in this activity, which aims to provide all the benefits it delivers to our health .

Based primarily on experiences, studies and surveys in real averaging a high percentage of sedentary lifestyle throughout the world, so this shows that every year die from two to two

and a half million people due to lack of physical training.

This trend is alarming for everyone, because the sedentary lifestyle increases or develops itself cardiovascular disease and increases by 35% to 40% hypertension.

Of all the efforts of both governments and health organizations to promote sports or physical activity believe that only this in our hands, in our conscience and our readiness to react or "think" and ask "When was the last time I exercise? "Or any other questions regarding this is the first small step that we must take to obtain results.

What is the sedentary lifestyle?, "How to avoid it? Well here a page to an facilitates you to understand the meaning and the problems that occasion.

Sedentary Lifestyle? Click Here

The idea of the exercise is to optimize the function of the human body in terms of both physical and mental, providing a better quality of life while helping children, adolescents, adults and older adults, what is physical exercise?, "How to st

Fitness? Clic Here

We provide the best pages related to better physical exercise.
Well I invite you to join you, check it as a bookmark or file it away to keep you abreast of any information that is provided in due course.

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