It is time for us to find the solution how to deal with extra weight which is coming with Christmas and New Year’s celebrations because 2018 is almost over and 2019 is getting closer.
The main aim is obviously staying in shape and today will find an effective way to follow this goal. One of the ideas is to train like an athlete. You may think it sounds too unreal because you have to follow strict diet and training regime but you still have what bring from routine of a sportsman.
While it is not popular in the US but it is in all Europe and over 4 billion people are following it. Soccer players run about 7 miles per game which is the highest score within any sport. The most common exercise soccer players do are lunges, hurdlers and pillars. These workouts can be done by anyone and will strengthen your legs, core, and endurance.
Fortunately, you can do physical activity even sitting down. Cycling is a deservedly best workout you can think about. It improves your legs and lungs without big stress for your body. These interval-based workouts from Cycling.com will help you strengthen your endurance and shed pounds quick. Another bonus is that they won’t leave you in a huge amount of pain afterwards, if they’re done properly.
Swimming as well as rowing is one of the best workouts that trains a core strength, endurance and agility. Swimming is another low-impact activity, and helps improve blood and oxygen flow throughout the body. Fitness Magazine has these pool workouts you can use, and has one for each level of swimmer. So, if you’re inexperienced, you can work your way up the more advanced workouts.
Competitive boxers follow very strict schedules and routines in terms of their training and diets, but you can train like a boxer with the luxury of not having to make a specific weight.
Bodybuilding.com asked forum users to create their best boxing inspired workouts, and in here are some quality regimens.
We know that moderate exercise strengthens our health and makes us more beautiful. But few know about the importance of doing sports as psychotherapy. And, nevertheless, physical loads can save from depressions, reduce anxiety, relieve from professional burnout, negative thoughts and many other problems in the psycho-emotional area.
Modern people suffer from stress and deadlines. The brain is forced to process an incredible amount of information, and this causes constant tension, chronic fatigue, anxiety and nervous breakdowns.To get rid of stress, doctors advise you to sleep for at least 7-8 hours, more often to go out in the fresh air and do sports, because everything in the human body is interconnected, and the work of the central nervous system depends on muscle activity. Probably, you noticed that during thinking a person starts walking, because during movement information is assimilated better than in a state of rest. That is how physical activity directly affects our psyche and mental activity.
Are you familiar with causeless anxiety? Sometimes this condition becomes chronic and haunts the person constantly.Any workout that develops flexibility, strength and endurance, such as power aerobics, stretching, yoga, and gym workouts, will help to cope with gratuitous anxiety.
Depression is not just a bad mood. This is a steady state when a person loses interest in life. It lasts from two weeks and longer, and in severe cases requires the help of specialists.The best way not to get depressed is to do sports. But even in difficult situations, the best result comes from an integrated approach – a combination of psychotherapy and moderate physical activity. The intensity of training in this case does not matter, regularity is important. As a remedy for depression fit aerobic exercise, such as a bike, running, swimming. It is known that during exercise, the pleasure hormone endorphin is produced, which is a natural antidepressant.
You can learn positive thinking, get rid of longing and oppressive thoughts with team sports, for example, playing volleyball with friends.If you are often annoyed and it is difficult for you to control your emotions, sign up for martial arts, movements in which are aimed at countering the enemy’s attack. For example, wushu or aikido.
Factors such as age, gender, physical activity, genetics, medical history, body type, and others directly affect not only the desire to lose weight, but also to follow the right diet. Everything is relative, everything is individual. Nevertheless, there are universal rules for healthy eating and Harvard nutritionists come to five basic ones.
Make records In order to begin to control the volume, benefits and harm of food consumed during the day, you need to keep records. Starting with the first meal, you should write down in a separate notebook what you ate, how much, if it was raw or ready, the number of calories and how much and what kind of liquid you drink. And do it regularly. After three days, it is necessary to summarize, finding out how much food you eat, which of it is considered harmful, and which is useful.Thus, you can draw conclusions and relate the benefits and harms, as well as the number of calories taken in the morning, afternoon and evening, understand how much liquid and which one you drink. Based on these findings, it is much easier to adjust the diet for health.
Control food portion sizes Often people trying to control the size of their portions, do not achieve any results. The problem is that you might not control how much you eat, and don’t know how much you need.Make a fist. This should be your portion of meat, pasta, potatoes and other high-calorie meals. A bit more should look like dishes with more healthy food: fruits, vegetables, fish and so on.
Followa golden rule
Is it possible to give up sweet? No, of course, and you should not do this even with a healthy diet.And what is this measure? How to determine that a piece of cake is not such a piece? Lets go back to our Harvard scientists, who will tell you how to understand how much sweets you can eat.Experts believe that people who have a weakness of harmful food, can eat on the principle of 80/20. That is, 80% of the food is healthy and nutritious, and the remaining 20 – relax and eat what you want.
Eat slowlyNot always haste and activity lead to the desired results especially when it comes to eating. Remember that you need to eat slowly, chewing food thoroughly. Help your internal organs to cope with it easily and simply, and not to strain and expose them to stress every time. Moreover, such eating will allow you to enjoy food, flavors and taste.
Psychology and sport
Despite the fact that this rule under point number five, it must be applied before the first one. Sport in the life of every person is very important. Choose for yourself those physical activities that you like. Running, biking, swimming, yoga, fitness and so on. It is not necessary to go to the gym , the main thing is that sport is present in your life.Regarding the psychological impact on lifestyle changes and aiming for healthy diet – you need to set yourself not only a goal, but also to understand that you really want it. Nothing happens without strong desire. The most banal motivation can be your own picture in your head, where you look healthy, strong and happy. Idols are idols, and a person must remain an idol to oneself, even if it is a little narcissistic, but we talk about your health, and not about health of some star.
It is very entertaining to be a sport fan. There is a big variety of sport games that are extremely interesting to follow. Moreover, it is always fun to anticipate the score and watch the enthusiasm live.
One of the benefits of being sports fan is using different accessories that are specifically designed for the fanatics. Here is the list of 5 best accessories you can acquire as a sport fan.
Fitness trackers Fitness tracker is perfect accessory for a sports fanatic that can help to monitor how fit they are. It helps to address different aspects such as heart rate. Remaining fit and healthy is one of the objectives that everyone must look forward to and fitness trackers can help us achieve it perfectly.
Sports mobile covers The main objective of using a mobile cover is to protect the phone from external and internal damages. However, sports fan are fortunate to access personalized mobile covers that are specifically designed for them. They can get their mobile covers made in a customized manner by getting a vinyl of their favorite sports person on the back.
Sports bag The basic requirement for every sportsman is to have a good quality bag. It is vitally important to have a bag to store your stuff if you are doing fitness or sport activities. Bag can hold the weight of all the important equipment keeping it safe and secure as well when not in use. Select a bag that suits your preference and needs.
Slide sandals Slide sandals are ideal for all the sports fanatic and fitness lovers out there. It can be worn after you are done with playing the sport for a more comfortable walk. These are perfect for casual wear. It even features a flexible sock liner coming with shaped and padded insole and a traction sole.
Can coolers This is an important accessory for every sport fanatic. It is a cooler which comes with a good quality insulation keeping your water, juice or soda cool for longer period of time. It is available in a number of colors as well.
A new study of nearly 18,000 participants found that those with high fitness at middle age were significantly less likely to die from heart disease in later life, even if they were diagnosed with depression.
Doctor’s Tips: How to Stay Fit While Treating Depression
Dr. Madhukar Trivedi cites previous research showing that depressed patients can often perform about three-fourths of the exercise they’re asked to do. He recommends patients take several steps to boost their chances of success:
Set aside a consistent time to exercise every day, but do not get discouraged by stretches of inactivity. Resume activities as soon as possible.
Keep a log to track progress.
Vary the exercises to avoid monotony. Keep the workout interesting and fun.
Exercise with a friend.
Task someone with holding you accountable for maintaining the exercise regimen.
The study published in the Journal of the American Medical Association Psychiatry utilized a Cooper Institute database of participants who had their cardiorespiratory fitness measured at an average age of 50 years. Researchers used Medicare administrative data to establish correlations between the participants’ fitness at midlife to rates of depression and heart disease in older age. Among the findings, participants with high fitness were 56 percent less likely to eventually die from heart disease following a depression diagnosis.
The warm ups are supposed to increase body temperature and blood flow so the muscles and surrounding joints become more responsive and prepared for physical activity. Although there’s a neurological element to warm-ups, most research focuses on the physiological aspects of preparing the body for a match or workout.
Keep in mind that different athletes and different sports have different demands. A gymnast doesn’t warm up the same way as a track athlete. A soccer player’s warm-up will be different from a football player’s pre-game routine. Understanding the demands of a particular sport is an important step in designing an effective warm-up.
What most teams haven’t picked up on, however, is that warm-ups, which normally last 20 to 30 minutes, can be just as effective in about half that amount of time. In fact, some research has shown that lengthy warm-ups can be detrimental to performance. In three of the studies reviewed, jumping, sprinting and agility performance after a 20-minute warm-up lagged behind the performance markers obtained after a 12-minute, small-sided game. Another study noted that a 23-minute warm-up performed by a professional team resulted in a four to six percent decrease in explosive tasks, compared to pre-game activities that took less time. This suggests there’s a fine line between getting the body primed for a match and going into the game already feeling fatigued.