Couver Health Journal » exercise

Being in tranquility or shared.

nvkvancouver Team — Sun, 01 May 2011 04:42:16 +0000

Exit to run or go to the gym to exercise is a time of disconnection ideal. Who practiced sports seeking tranquility knows that in exercising that time is a time for itself in which is preferable not to be a lot of people around, at least in cases in which the exercise is practiced to reduce stress.
There are those who prefer exercised with people and in an environment shared. It is not my case; I describe the paragraph above who prefer the isolation and tranquility. For that one of the best tools is the mp3 player.
Either with mp3 or an iPod, exercising accompanied by one of these aiguilles makes the difference. Scheduling music appropriate to what motivates one to continue its routine is a stimulus perfect for not allowed to fall in the laziness or in the irregularity that often cause the motivation that has implied the exercise.
With a player the athlete feels the pace and the measure while exercises, marking a steady pace and regulate that allows you to “wash the brain” and end up as new at the end of routine.
However there must be careful with that. Listen to music at a high volume can damage the ears, and while there has been brought many benefits of exercise with music, not by this must be abused. In addition to harm your ears, listening to loud music can override the noise that produce cars, so if you are about running and you must cross streets is better than uses the player to a reasonable volume.

Bring the gym to your home.

nvkvancouver Team — Fri, 08 Apr 2011 11:22:55 +0000

Exercise is important, but most of us do not have enough time to go to the gym, so the best solution is to have the gymnasium at home. There will be few opportunities for you lose your exercise routine if you have the gymnasium at home, in addition can adjust your schedule and use all the elements very easily.
When people decide to have a gymnasium at home should think creatively. Your gym home does not have to be an imitation of one professional. First select a room to put your team. Some households broad include a bathroom and cupboards with storage space for the machines. No topics be little traditional, the important thing is to find functional spaces to take your gym at home.
Some people prefer exercised in his garage, but that is not the ideal space for those who enjoy surrounding of spaces pleasant when they develop their routine. If you decide to exercise in the garage, be sure to have the proper ventilation while maintaining the door open.
Recalls that the area of your house you choose to organize your gym must have windows, and the air circulate with ease, because it is always better natural ventilation. If you have to use air conditioning, this should be a filter system, which is responsible for cleaning the air. Another advantage of the air is natural that you can create cross-currents to open several windows at the time, even in other parts of your house. Make this will avoid unpleasant odors are left in your gym home.
Another element that can be used in your gym at home are candles flavored, in addition to the verities incense, this will help to have a pleasant fragrance in your area of exercises. When decide use enciéndelos at the end your routine you won’t have health problems by aspire much smoke. The aromas depend on the effect that you want to, if you relax lavender and vanilla are those, but if you want feel energy, test with the citrus as the lemon and orange.
Another important point, at the time to have a gymnasium at home, is to buy the necessary equipment. Need apparatus for your cardiovascular system, weights or a machine of resistance, balls for practicing your stability and rugs/mats for yoga and other exercises in the ground. If you want to locate a television in your gym home, so you can follow the classes of aerobics, plates and other exercises, which have recorded or transmitting.
When choosing colors to decorate recalls that must be some you encourage exercise, and that avoids the tones very clear or that predominate in your bedroom. If you wish you can also put a sound system, which will help you to accompany with music your exercise routines. Have a refrigerator can also be a good idea, and you will have very close soft drinks and moisturizing for during and after your exercise.
In addition to these ideas test with other that you occur in the process, but recalls that the most important is the motivation to stay in the form, so do not need to do a great investment, and not all at once to achieve your goal of having your gym at home.

Warming before exercise

nvkvancouver Team — Wed, 01 Sep 2010 07:40:38 +0000

A good warming is essential before starting any kind of physical exercise. That is something more or less we all know or try to incorporate. The doubt, if it is that there be in how to do so. How do we heat?

There are no prescriptions or general schemes for the heat and, in fact, global warming must be individualized, because each person is unique and different. Thus needs an exercise plan and warming suited to their needs.

In any case any plan for global warming must comply with two basic steps:

1_ a first stage generic, approximately 15 minutes, during which it intervenes in the major muscle groups of the human body through exercises general physical preparation.

Basically, we distinguish three types of exercises during this stage: exercises for placing in action (5 minutes with exercises such as walking, running to the rhythm smooth and continuous, pedaling bicycle, etc. …); stretching exercises (where they stretch the main muscles worked in the front, also during at least 5 minutes) and exercises generic themselves (5 minutes), such as jumps, abdominal, lumbar, etc.

2_ the second stage is the specific, then begin to be now directly related to the activity that later we are going to make. For example, if we are going to play basketball started with passes, shots to the basket dribbling, etc. ; if football, we passes ball, shots in the Arco …; and so forth as each kind of physical activity.

And finally, it is good to know that often left a short period of 5 to 10 minutes between global warming and training. However, that the rest does not exceed 20 minutes, otherwise the effects of the entry into heat begin to reduce… and nobody wants to start all over again, the truth?

Arms Exercise

nvkvancouver Team — Wed, 12 May 2010 17:14:24 +0000

When you lose muscle tone in the arms appears sagging skin that shames many, especially when using t-shirts that leave discovered this area of the body. The remedy this situation is simple: do push-ups of arms.

One of the advantages of the bending of the arms is that do not require apparatus of gymnasium to carry them out, and they can carry out at home. Nor is it necessary to go to a park to find the perfect place where complete this type of physical exercise. Once it has been found the strength of sufficient will to begin to make bends the following is to learn how to do pushups of arms.

It is important to take the body position correct, where the back stays straight and supported the knees on the ground. If entry there is little force, it is better crossing the ankles to begin a series of between 7 and 8 repetitions. With time it can reach up to 12 at the end of the week one.

For the week two must be enhanced repetitions in groups of 6 or 12 to 36 in each meeting. In the third week the ideal is to make three rounds of 15 pushups arm each, for a total of 45.

With the passage of time you should expect an increase of force in the muscles of the arms, which will allow you to make without the help of the knees on the ground. It will give way to an exercise more demanding but at once more.

The bending of the arms does not change much when you have the legs stretched. The back must remain straight, while the support moves from the knees to the toes, with these together.

While here are some basic guidelines for start practicing bends of arms, it is recommended that do tests, careful to find the number that is more accommodates the possibilities of your body, pressure for the exercise but not to the point of causing injury. At the time to master the new position and the technique to complete the bends of arm, you can begin the increase of repetitions of a gradual manner, until you reach the 30 or 45 at each meeting, always divided into 3 series.

Exercises for digestive problems

nvkvancouver Team — Sat, 13 Jun 2009 16:18:42 +0000

Physical activity is as complete and varied that there are all sorts of exercises to improve the health of each of the parts of our body. Some benefit our hearts; others are ideal for healthy bones and even have discovered that exercise is a way to prevent cancer.

And for digestive problems? Yes, there are also. Researchers at the University of Minnesota in the United States found that walking for an hour a day helps to prevent constipation: the symptoms are significantly reduced with exercise alone.

A simple walk set in motion and stimulates the abdominal muscles and intestines function. Furthermore, the force of gravity when standing up straight helps to better preparation of the fecal bolus. That is why we also recommend walking at least ten minutes after lunch to achieve effective digestion.

Do not forget that physical activity is also a source of relaxation for your body and that always plays into the time to address any health problems. Many times is anxiety and stress which aggravate the symptoms of constipation and irritable colon.

If you suffer from constipation, I recommend the following tips:

Go to the bathroom whenever you feel like, do not put it off.
Follow the same schedule to go to the bathroom.
Drink plenty of fluids, but avoid soft drinks.
Eat foods with fiber. Try to eat slowly, chewing slowly.
And of course, make physical activity.