Fitness
The increase in muscle mass
Our muscles are responsible for sustaining our body and allow us to move, grab objects, maintaining proper body position. Are important not only from a sporting point of view or aesthetic but also to lead a healthy life. In addition, a higher percentage of body muscle mass or fat-free mass has a greater energy expenditure than one with equal weight and reduced fat mass.
If in addition we are athletes, our athletic performance has a direct relationship with the major and minor muscle groups involved in the movements of the specialty. Improve the volume and speed of response of our muscles is a key point to be more competitive.
How to increase muscle mass
There is no miracle here unless you want to endanger your health: proper training with a diet that allows train at full capacity, and your muscles to recover properly is all you need. The plan of exercise to increase muscle mass is as important as the diet: the two have to be in line to achieve your goals.
The training plan must be individualized and take into account the characteristics of the athlete and the sporting objective. Strength training and diet must be designed to increase muscle mass without increasing body fat.
Foods recommended
The diet should provide enough “fuel” for the exercise and sufficient nutrients to build muscle properly.
Increased intake of control has more fatty foods, and the amount of fat in the diet should not exceed 30% of energy intake.
The amount of protein must be of 1-1.5 g / kg. This amount of protein is sufficient in order to gain muscle mass gradually and steadily. Therefore, you do not gorge themselves to proteins, only if we are dedicated to bodybuilding full time can increase the amount of protein.
It is important to have an adequate supply of carbohydrates, which are the fuel of muscles. A defect in the amount of muscle glycogen and muscle fail to do so to exercise training. The amount of carbohydrate will be between 45 and 65% of the energy of the diet.
In turn the diet to increase muscle mass in food should be varied to ensure the supply of vitamins and minerals. Food has to provide these micronutrients including fruits and vegetables. The intake of supplements should not replace the nutrients from a varied diet.
Proper hydration and fluid intake are important. As a general rule you should drink 1 liter. per 1000 Kcal. Maintain hydration before exercise, (250 mL and 500 mL. Of liquid), during (especially if the duration is longer than 1 hour) and after exercise. Sports drinks are useful to replace minerals lost through sweat during exercise.
Basic Tips
Make 5 meals a day: 3 strongest (breakfast, lunch and dinner) and 2 more loose (lunch and snack).
Do not skip meals. It works to increase muscle mass, you hungrier at the next meal and is easier than you spend to fill your reservations.
Within 5 meals is important to control the intake before and after exercise. The advice of a nutritionist helps plan nutrient needs before and after exercise to specific training.
Not all proteins are of the same quality. This is determined by the diversity of amino acids that make up proteins of a foodstuff. Choose lean meats (chicken and turkey), fish, egg whites and skim milk.
Sleep 8 hours. Our body rests and regenerates itself during sleep. If we do it enough (few hours) or poor (we do not rest for sleep disturbance) does not get the same results.
Tips for supplementation
There are foods in the form of sports drinks, bars, shakes and gels that can be used for the supply of nutrients before and after exercise. They can be useful in some cases (difficulty meeting schedules of the diet) but should not be used en masse and replacing major food groups so as to leave a balanced diet.
Adequate exercise, a balanced diet and good habits are vital to increase muscle mass. Do not be misled by advertising that promises dramatic results without effort it is totally false.
Punk Rope
Punk Rope
The world of fitness is always innovating and reinventing this time he does the old game of the rope once played as children and now known as Punk Rope.
Punk Rope already been practiced for a couple of years in some gyms in the world but is far from being a worldwide phenomenon until now.
In addition to jumping rope, Punk Rope training includes games accompanied by a variety of rhythms ranging from techno, rock to salsa and merengue.
And what does the Punk Rope?
Lasaludcardiovascular primarily to improve and increase your aerobic capacity. At the same time helps to tone, strengthen and improve your coordination and balance.
But if no gym in your area teaches Punk Rope, because with a simple rope and quick background music can get a fun way to exercise at home.
Advantages of Punk Rope
Advantages of Punk Rope
Punk Rope jumping rope. It’s the most simple of all we know of life, but only now are reassessing the benefits of physical activity.
But not everyone is jumping rope, as anyone can do at home Punk Rope classes at gyms also include conditioning exercises, games, stretching, squats, sprints, among others.
Among the advantages you can find in this activity are:
Burning a lot of calories in a short time. For example, a 70 kilos jumping rope at 145 revolutions per minute will burn an average of 13 calories per minute.
Improve your aerobic capacity: the capacity of your heart and lungs.
Improve your anaerobic capacity, muscle strength over time at high intensity in the absence of oxygen.
Improve your coordination and balance.
No experience required.
It is for everyone: from children can practice to seniors.
It is affordable to your pocket, you just need a rope and pair it appropriate sports clothing.
Aerobox to burn calories
Aerobox to burn calories
More boxing aerobics, this is the Aerobox, a perfect combination of both disciplines that allows you to tone your muscles and cardio at a time.
The Aerobox is ideal for those seeking to work the buttocks, abdomen and arms.
With Aerobox get more profits than aerobics or dancing alone. This training develops strength, coordination and burn calories faster, as active an hour doing your body sweat, reaffirming and releasing tension.
In addition to these benefits, the Aerobox improves circulation, oxygenates the tissues, enhances breathing, relieves stress and trains you in self-defense.
Cramps and lack of minerals
Cramps and lack of minerals
Why give me so many hagodeporteni calambares if any physical exertion? The answer may lie in your diet.
If your diet is low in fruits and vegetables is a deficiency of nutrients that could be the cause of muscle cramps. These key nutrients are calcium, potassium and vitamins B2, B3, B12, C, D and E.
When a muscle contracts potassium download the tissues that surround and dilates the arteries close. When needed potassium, the cells can not carry enough oxygen.
The lack of potassium and other minerals affects the muscular endurance to physical exertion and assimilation of sugar, which is the main source of energy in the body. Hence its lack causes involuntary contraction of muscles.
To reverse this situation, because we have to eat more fruits and vegetables rich in these minerals and vitamins, and even take vitamin supplements if the diet is inadequate.
Who can fitness?
Who can fitness
While exercise is good for all, the type of exercise you do have to go according to your physical and anatomical structure.
So if you want to start practicing fitness, you must first consult with an instructor if you meet these requirements:
Endurance. If there is no developed your endurance, you can do training at least twice a week.
Localized muscular endurance. It is the ability of a muscle to repeat the same movement several times or hold in tension for a long time. For localized muscular endurance work is required to make at least 20 to 25 repetitions maximum, enseriesde two to four.
Force. It is the ability of a muscle to exert tension. We work with maximum strength training, testing different loads. Are made up of six repetitions with a minute and a half break between sets.
General body flexibility. You can maintain or improve your flexibility through joint movements such as stretching.
Harmonious body composition. Refers to the percentage of fat, muscle and bone in your body. In men, the normal fat percentage is 18/20 and 22/24 women.
Warming up for aerobics
Warming up for aerobics
Videos and aerobics routines are in quantity, but before you get your sports wear and start to move your body you should do a few minutes of heating.
Warming puts your body and your mind keeps you from possible injury and active in you the urge to exercise, so it is necessary.
For an aerobic routine you can start your warm-up like this:
Initial movements: movements performed low-intensity aerobics you can move in all muscle groups.
Specific movements: do general exercises, now goes to specific exercises on the muscle groups that will intervene in the routine of your choice.
Stretching: dynamic and static stretches performed, interspersed with steps that allow the flow between the stretch and maintain high heart rate.
The warm up should last an average of 10 minutes, maximum 15. The accompanying music should be between 130 bpm and 140 bpm.
Stretching after exercise
Stretching after exercise
Question: Do you usually do stretches before, during and after physical activity?
No? For now we’ll tell you why you make them, in particular after your workout.
It is vital that you stretch your muscles slowly at the end of your routine:
Prevent muscle spasms.
Make the heart rhythm back to normal.
Maintain flexibility of the body.
Now, for a proper stretch your body alignment is key.
The most suitable type of stretch (several) is static stretching which involves stretching the muscle to maximum for 15 to 30 seconds. It is widely used in Yoga and Pilates.
It is easy to do, but must be done very carefully to and which can be harmful if done in an improper posture.
I’ve seen people stretch the muscles quickly and abruptly. Error. Stretching must pass three phases: contraction, relaxation and stretching.
Stretching is as important as the training itself, so always remember to spend 10 to 15 minutes after each session.