5 tips for exercising outdoors without damaging your health

exercising outdoors

Perform 30 minutes of daily exercise improves physical and emotional health. However, what happens when agents such as pollution, not only puts at risk this activity but that it puts at risk the life? According to the National Health mortality from respiratory disease is the third leading cause of death for children aged zero to four years.

exercising outdoors

A study of the Zuyd University in the Netherlands, said that exposure to the pollutant gases causes an oxidative effect which, in addition to age prematurely, is linked to neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

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5 Steps to make your arms

make arms

Do you bother how you make your arm when you shake it? To forget sagging and shame every time you move your arms, here are five basic steps to move the arms and increase your strength.

make arms

To mark your arms, exercise not enough, but you should have a comprehensive care to achieve and focus on each muscle, especially in the triceps.

Alternates: Physical training program with your days off, so that the muscles have time to recover and prevent injury. Even faster will notice the effort and work you do to get it.

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Free your body fat

melt fat rapidly

We present 7 types of trainings that melt fat rapidly.

Aerobic step
Because this training involves a step or step of 20 cm in height, activated and speeds up the metabolism, and the work of the buttocks muscles and legs is stimulated. Burning calories: up to 400 in 30 minutes when performed in high impact.

melt fat rapidly

Jogging
It is a more intense exercise; it is not running, but running at a moderate pace. To increase the intensity runs uphill, on the beach or on the slopes of volcanic rock, which increases the elimination of calories. Note that this sport can injure your knees, especially if you have many extra kilos. To avoid this, make sure you get special running shoes. If you want to increase the burning of calories, do running intervals/sprints. Burning calories: 300 in every half hour at the same pace.

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5 reasons to exercise with dumbbells

exercise with weights

Any type of physical activity that you do brings many benefits to your health. However, the exercise with dumbbells is the ideal complement to get fit. The exercise with weights helps you burn calories, define your muscles and strengthen your bones. Here we told you why you should say yes to this training. The exercise … Read more

Sign up for Pilates

pilates method

If you do not like too intense exercises to practice but still want to strengthen your mind and body, Pilates is the sport you are looking for, as this method is perfect to improve flexibility and endurance, and help to combat stress.

pilates method

It is very clear and simple: the practice of Pilates is to achieve and maintain a harmoniously developed body in addition to achieving a healthy mind that is able to undertake daily tasks in a natural way.

What muscles are worked?
The key to this method is in the central part of the body which is known as a “power plant”. The areas that are working mainly are the transverse abdominal and straight; internal oblique, the superficial and the pyramid; the muscles of the buttocks and the back and side muscles.

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Jump rope to keep you in shape

jumping rope

Jumping rope is one of the most complete exercises to keep the figure you want. It’s cheap, fun and simple. Gives very good results in the short term if you do it right.

jumping rope

This exercise is very entertaining, and you can perform alone or in the company of friends or with your children if you have, to make it more dynamic yet. Skills can do, create a routine, laugh and have a pleasant time together.

To begin this practice you do not need minimal equipment, you can perform anywhere, at any time but the ideal is that you’re comfortable and avoid discomfort. The best practice is to do with running shoes, appropriate clothing (fresh and light) and with the hair taken.

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Why swimming is so good for body and mind

swimming good for body

You can work longer with less pain and tension in the body
Insofar as the water supports the body weight, injured people, who suffer from obesity, or in an advanced age, can swim for prolonged periods without the voltage applied to the joints and bones. Moreover, swimming is one of the few sports that does not cause stress to the skeletal system.

swimming good for body

To be in a swimming pool, it is less likely to make contact with hard surfaces that can create tension in the body, because the movements are cushioned by a water barrier. Better yet, swim in a heated pool, the heat causes loosen joints and muscles, which help prevent injuries during training.

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Benefits of aerobic exercise

aerobic exercise

We know that the practice of exercise is healthy for our welfare. We also know that aerobic exercise, also known as “cardio”, are ideal for achieving a dream figure. But why is this?

aerobic exercise

What is cardiovascular exercise?
It is called aerobic or cardiovascular exercise that requires a constant combustion of oxygen in the body. To do this, the exercises are done for long periods of time, higher than the 20 minutes at a time, with an intensity of 50% to 80% of muscle capacity, and pulsation level below 85%, allowing the burning of fat stored optimally.

Due to the type of activity, cardiovascular exercises burn fat and form muscle in place, although we will not form muscle volume: cardiovascular exercises are to lose weight and tone the body, but not to form volume as a bodybuilder.

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How to increase height

increase height

Only a few people have the joy of being tall. Some are too, of course, but most dreams of having some centimeters in height. And although we have the body that we have designated at birth, we can do some simple exercises to stretch our back and improve our position, that we will ultimately win the sky a couple of inches.

increase height

Exercises to increase height
The activities that will explain not make you grow in them, but correct your posture and make you reach your maximum height.

As we grow we adopt something hunched posture, our spine bends slightly, and thus lose some inches. With simple stretches and exercises you can take off again those vertebrae and improve overall posture, which will help you look, feel, and “being” a little higher.

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