20 Jan 2023
A person learns to walk at the very beginning of his life. Further, moving on foot becomes as natural as breathing. Have you ever wondered how you place your foot when you take your next step? Hardly. But someone wanted to move on foot at high speed, competing with rivals, and even according to special rules. According to history, the first similar case of a walking marathon was recorded in 1589 in England, where Sir Robert Carey went from London to Berwick. The term “race walking” appeared much later, when a separate Athletics Federation was formed at the end of the 19th century. (more…)
05 Dec 2022
Many people with lower back pain try to limit their mobility: sit and lie more, go out less often. However, this approach will only exacerbate the situation. Movement and exercise therapy are part of the treatment for almost all back problems. With protrusion of the spine, exercises and light gymnastics also showed their effectiveness. But you should not forget about contraindications and mode. (more…)
27 Nov 2022
Everyone is well aware that fruits and vegetables contain a wide range of nutrients that can strengthen the body’s defenses and help prevent the development of various diseases. However, when you go to the store, you often think about what is really worth putting in the basket. (more…)
29 Oct 2022
22 Sep 2022
Fat burning and energy storage
Fat burning is a complex process with many features. When losing weight, they must be taken into account without fail. If you approach this issue incorrectly, you can lose muscle mass along with fat. So what is the right way to lose weight? To do this, you need to learn as much as possible about fat burning.
Remove fat from fat cells
Where is fat located in our body? in fat cells. Their number never changes. If a person loses weight, then he gets rid of the fat that “lives” in these cells, and not from themselves. If it gets better, they stretch, and the person increases in size.
Fat is removed from the cells when the body lacks energy. At this point, hormones and enzymes appear in the blood, which enter the cells and removes fat. How to make the body feel the lack of energy? To do this, you need to experience physical activity.
Transporting fat to muscles
When fat gets to muscles that are deficient in energy, it burns out in mitochondria – the only source of energy for cells. But it does this only if there is a sufficient amount of oxygen and enzymes in the body. Without them, fat will not turn into energy and will remain in the same place.
The body has two sources of energy. The first one we just met. The second is called glycogen. At first, the body tries to burn it, and only after a while it is taken for fat.
That is why it is important that the duration of the workout is at least 30 minutes. If you do less time, you will not be able to achieve any result, especially if you do not adhere to proper nutrition.
But how to do physical exercises with severe fatigue? In this case, you can use various additives. The most well-known fat-burning aid that increases stamina is L-carnitine. What it is? Nothing but vitamin B11. If the human diet is balanced and rich in animal protein, L-carnitine is synthesized in the liver.
- improves and accelerates lipid metabolism;
- supports the proper functioning of the muscles;
- allows normal tissue regeneration processes.
Sports with high oxygen consumption
Only cardio workouts can burn fat quickly. You need to run more, swim, ride a bike, and do aerobics. Strength training will not help you lose weight. They are only needed if you want to train your muscles. But they will not be visible from under the subcutaneous fat. Therefore, to achieve an excellent result in the form of a beautiful figure, you need to combine strength and aerobic training.
25 Aug 2022
Yoga isn’t just about insanely twisted, gravity-defying poses.
It’s no secret that the benefits of the practice mentioned in this article go beyond mere physical exercise. Yoga can change your life in many ways, not only on the mat, but also away from it. (more…)
16 Aug 2022
In the human body, there is a constant complex process of processing proteins, fats and carbohydrates that come with food. With their help, new body cells are built, “fuel” is obtained for daily activity, and the necessary hormones and enzymes are produced. These processes are called metabolism, or metabolism.
Every day, the main amount of calories is spent on maintaining the activity of vital internal organs, regulating body temperature, and breathing. We expend energy even when we sleep and do not move at all.
Additional metabolism is triggered by any physical activity, strength or cardio. Its speed is very important for weight loss: the better the metabolism, the easier it is to deal with extra pounds.
Features of metabolism largely depend on gender, age, genetics, as well as a combination of these factors. Someone is lucky to stay slim at forty without any extra effort, another needs a diet and constant training already at 20. Unfortunately, these static factors cannot be influenced, but you can still try to “disperse” the metabolism. The safest way is to organize a competent diet and rest, introduce additional physical activity into your life.
There are three main options for how to use training (strength or cardio) to lose weight and speed up metabolism.
- Engage only in those programs that you like best. Significantly losing weight with isolated anaerobic (strength) or aerobic (cardio) types of exercise, most likely, will not work, but it will be useful for health in any case.
- Spread cardio and strength training on different days during the week. A good way for those who cannot allocate a lot of time for sports at once.
- In one training, combining cardio and strength for weight loss – is the best option.
Fat burning cardio
Cardio has the best effect on the cardiovascular system. In this regard, you don’t even have to choose between cardio or strength training, the benefits of the former for promoting health have long been proven. But the cardio load gives the effect of fat burning only under certain conditions. For example, a ten-minute warm-up on an ellipse before strength training is definitely not enough to get rid of excess fat reserves.
Aerobic exercise should be long (from 30 minutes) and carried out at a moderate pace with a heart rate of about 120-140 beats per minute (about 60-70% of the maximum heart rate for each age). As a result, the body consumes excess carbohydrates, and after the depletion of these reserves, it begins to burn fat.
High-intensity interval training is the most effective, but it requires physical fitness and is not always suitable for overweight people.
Most often, pure cardio is not enough for significant weight loss. With this weight loss regime, you need to carefully monitor nutrition. On the one hand, the task is to reduce calorie content, on the other hand, not to drive the body into starvation stress, in which, instead of burning fat, it will begin to accumulate it and destroy muscles.
Although the calorie loss in one full session of cardio may be higher than during strength training, this process stops at the end of the session. This is the main difference between cardio and strength training in terms of their effectiveness for weight loss.
Strength training and weight loss
The metabolism of any person is the more active, the more muscle mass in his body. Strength training is characterized by the fact that it “microtrauma” the muscles and thus increases the energy costs for their recovery. You lose weight within a few more hours after you have finished strength training. In addition, energy consumption in everyday life increases, because the “maintenance” of developed muscles requires much more calories.
Once you understand how cardio or strength training works, it’s easy to see that the ideal workout for weight loss combines both. THE BASE fitness club by Adidas creates all the conditions for such training and offers a variety of training programs.
Good Bye Fat! – an intensive program at the Cardio studio, it helps not only to quickly say goodbye to extra pounds but also to carefully work out the muscles. The program includes explosive plyometrics for the whole body, static and strength training, as well as strengthening exercises for ligaments and joints.
Metabolic in The Base x Pro promises even more metabolism boost. Strength training for speed, combined with cardio at a fast pace, forces the body to speed up the metabolism and burn even more calories. The body becomes more resilient, the heart muscle is strengthened, and fat continues to burn even after the end of classes.
Useful tips to improve your athletic performance
- Observe the drinking regime. Lack of fluid slows down metabolism, and the process of losing weight slows down.
- The older you are, the more moderate strength exercises should be in your program, as with age, fat mass actively replaces muscle mass.
- If you’re not doing strength training, be sure to stick to a calorie deficit. Eat less than you spend, focus on the protein component of the menu (1.5-2 g of protein per kilogram of weight), and reduce fats and carbohydrates.
- Change the set of exercises from time to time so that the body does not get used to the training process and the “plateau” effect during weight loss does not drag on.
- If your goal is a slender, toned figure, don’t worry about strength or cardio, just choose programs that combine both types of exercise.
26 Jul 2022
Another problem that worries many women is the withers or ” widow’s hump ” on the neck in the region of the 7th vertebra.
A set of excess weight leads to the formation of a specific fat deposit – the “withers”, which grows faster every year.
You can hear that the name of the disease “widow’s hump” comes from the Middle Ages, when men practically did not live up to the modern “mature” age and it was believed that the hump grows more often on the neck of widows.
Now this disease has changed significantly with age. And since the “bump” at the back of the neck does not look aesthetically pleasing, the question of how to get rid of the withers on the neck worries more and more young women. This is natural because in the area of \u200b\u200bthe “bump” the mobility and sensitivity of the neck decrease. And the larger the size of the “withers”, the greater the likelihood of a variety of diseases.
Often the disease manifests itself in such symptoms:
- pain in the spine;
- hand numbness;
- deterioration in posture;
- sleep problems;
- aching pain in the shoulders and neck.
Most often, withers are formed in people who are busy with many hours of “sedentary” work or study. Very often, such problems occur in athletes after an injury, as well as in people after accidents, bruises and falls.
How to remove the withers on the neck
What to do when a hump grows, the doctor should determine.
The main type of treatment is treatment with movement and massage, which contribute to the resorption of the “withers”. With such treatment, not only physiological changes occur, but also cosmetic ones, that is, not only health is restored, but also beauty.
Special exercises that will help get rid of the withers on the neck can be done at home if the disease is not running.
These exercises are simple, but require daily performance and rather for a sufficiently long time, depending on the degree of the problem:
- stretching the head forward and backward at a slow pace;
- tilting the head forward and backward;
- turning the head to the left and right sides;
- shoulder rotation. Raise them simultaneously up and down, move forward and backward;
Exercises for posture and to get rid of the withers on the neck
Every morning, it is important to perform simple and effective exercises with a gymnastic stick for the back for 2-3 minutes, which, in addition to improving posture, will also help get rid of the withers on the neck:
- standing straight with a gymnastic stick held by the hands behind the back at the level of the shoulder blades;
- side bends;
- forward bends.
An important role in getting rid of the withers on the neck is massage. It is necessary to massage the entire back and collar area, as well as the shoulder girdle and arms.
Massage allows you to establish metabolism, and blood supply, which will lead to the “acceleration” of fat.
Useful and self-massage at home using a warming cream (ointment). You need to massage the back of the neck, “dispersing” the seals on the sides.
Together, measures to get rid of withers and prevention will be:
- special exercises at home;
- fitness classes or Pilates or yoga;
- massage by a specialist in courses at least 2-3 times a year;
- constant self-massage of the cervical region;
- active lifestyle walks in the fresh air;
- diet: you should refuse fatty, fried, smoked, and salty foods, excluding flour products, and sugar from the diet.
Without fear, you can eat boiled chicken meat, fish. It is advisable to eat more vegetables and fruits (with the exception of potatoes and bananas, respectively). A balanced diet will allow you to avoid gaining excess weight, which negatively affects the size of the “withers”.
But there is one more important condition – there must be a burning desire to have a beautiful and even back in order to always be in an attractive shape, both at work, at home, and on vacation.
10 Jul 2022
What should be done after a workout in the very first place? Take a shower? Eat? Relax on the sofa? Not! The correct end to a workout is a hitch. Skipping it means harming health and reducing the effectiveness of classes.
08 Jul 2022