Saturday, November 16, 2019

7 Tips for Exercising in Cold Weather
Winter has arrived and it's as if we were turning into real bears going into their burrows to winter, but that... shouldn't happen to you! Many women continue to exercise, despite the winter cold. And although we understand how difficult it is to get up from those soft sheets, believe me that in the long term, you will appreciate the daily effort when you notice great results. But now let's stop making excuses, FIT 360 USA! wants to give you a series of tips to motivate you to exercise even when the thermometer goes down.

Consider! The optimal temperature for exercise is 70°F, however, depending on the type of activity, low or above it can be very beneficial for our body. For example, in endurance exercises a few degrees less will fall off like a finger ring as it can help us improve our endurance.

7 Tips for Exercising in Cold Weather

1. Warm up

This first step is fundamental. In the cold, our muscles are more exposed to injury because for them to function optimally they need to increase their temperature. Therefore, we must establish a series of exercises increasing their intensity as you progress. Stretch your legs, arms and back; bend your body and do push-ups to loosen your joints and tendons, and finally, rotate your shoulders, ankles, wrists and neck.

2. Dress in layers

Many believe that wearing more than three layers of clothing is uncomfortable but then end up thankful. At the beginning of your workout, it's best to be warm and as you warm up, take off your layers. Now, the important thing is to maintain the body temperature (something that we don't catch cold) and at each stop, if necessary, dress again with that sweatshirt that we had already taken off. Also, don't forget that nowadays it is possible to find thermal clothes -and very light- special to do sport in this type of occasions.

3. Protect your hands, ears and feet

When it's cold, blood flow concentrates in the core of your body, leaving your hands and feet vulnerable to frostbite. Try wearing a pair of thin gloves. Put them on before your hands get cold and then take them off when they start to sweat.

4. Remember protective creams

As with the effect of the sun, both our face and lips may flake off, causing small wounds. Avoid them by using moisturizing creams containing UV protection. This is the only thing that can protect you from burns!

5. Opt for warming gels

This type of product is ideal for runners or sports professionals who do not have the time to do the warm-up exercises correctly and/or need a quick warm-up. You can find them in pharmacies both in creams and gels, applying them to the muscle you are going to exercise in greater density.

6. Drink plenty of fluids

What you need to stay well hydrated in cold weather exercise just as you do in warm weather exercise. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty.

7. Know the symptoms of freezing

Frostbite is most common on exposed skin, such as the cheeks, nose, and ears, but it can also occur on the hands and feet. The first signs are numbness, lack of sensation, or a stinging sensation.

These tips can safely help you exercise when the weather becomes cold. But by exercising during cold weather, you continually monitor how your body feels to help prevent injuries like frostbite.

Tips for Exercising in Cold Weather

Wednesday, April 24, 2019

Best Exercises to Reduce Belly Fat and Waist
Belly and waist are the areas of the body more complicated to work, but with these exercises you will achieve very favorable results.

Best Exercises to Reduce Belly Fat and Waist

Whenever the holiday season arrives, we tend to be very concerned about wearing a slim and attractive body, because we want to look nice in that bathing suit that we like so much.

To get your body in shape is not a task of a few days, because to achieve it we must follow an eating plan and also do some exercise routine to reduce belly fat and waist, like those presented below.

The area of the abdomen is one of the most difficult to get in shape, because it is made up of very short muscles that burn few calories, in addition it is an area in which fat accumulates very easily due to our sedentary lifestyle and poor body posture.

There is a study that states that exercise provides a better mood than money. So cheer up once and for all to activate yourself, because the benefits will be many.

We recommend the following exercises, for which you will only need a yoga mat:

Legs Elevation

Lying on your back, with your back straight, place your hands with your palms facing the floor under your hip.

Raise one of your legs to 90 degrees to your back, then lower it, but do not allow it to touch the floor again. Now it is the turn of the other leg, insert both in two sets of ten repetitions for each leg, you must never bend them.

Reverse Bicycle

Do you remember the exercise of pedaling lying down? Well, this is very similar, it's just different in the way you move your feet.

Lying on your back, and with your hands as in the previous exercise, pedal backwards, like making a circle with your feet. Count ten repetitions for each leg.

Knees to Chest

In the same position, flex your knees together until they reach your chest. Don't worry if you don't make it in the beginning, don't force yourself. Once you have brought them as close as possible to your chest, stretch and repeat. Do 10 repetitions in total.

In addition to these exercises, we recommend you eat a healthy diet, take into account this list of foods you must eat to get rid of the belly.

Tuesday, September 18, 2018

Crossfit Exercise That Burns More Calories
Many times it doesn't matter the time but the intensity and dedication we give to each training to make it work.

Crossfit Exercise That Burns More Calories

We live in a world in which we are constantly on the lookout for our weight, both for health and beauty, we look for options such as food plans and exercise, there are those who have long practiced various routines but see slow results, but in itself what exercise is the most calories burned?

Today one day a study has shown that is the so-called Crossfit especially the "cindy" one of the most complete and effective exercises to lose weight, as they burn up to 13 calories per minute as indicated by research made members of the universities of Alabama, Georgia and Kennesaw.

Crossfit Exercise That Burns More Calories

Many times we ask ourselves how long is the time that we must train for it to take effect, it turns out that this exercise takes you only 20 minutes to practice, there are several rounds that involve doing squats and flexions one after the other.

Those who carried out the practice within the study burned up to 260 calories in that time, which is actually little but effective, compared to other types of disciplines.

It is clear that for a good operation the main thing is the disposition and the dedication that whoever does it dedicates to it, the good trainings are there but the effort is made by each one.

Crossfit Exercise That Burns More Calories

The research indicated that intense training keeps the metabolism active longer, but this post-combustion effect tends to disappear quickly.

But according to John Porcari, professor of exercise and sports science at the University of Wisconsin, "burning calories per minute is not always the best way to evaluate the amount of energy used in a workout.

That's why according to what your objective is, it's the type of training you should look for, burn energy, look for something more vigorous, burning calories can be something intense with less time, but the important thing here is to stay active a little or a lot but move that will help you to have a healthier future while taking care of your diet.

Saturday, August 4, 2018

Guidelines for Exercising in Hot Weather
In summer, many people exercise, and with the high temperatures, it is necessary to be especially careful and to train at the right times and places, to wear suitable clothing and to take precautions regarding the sensations that our body tells us at all times.

Tips For Exercising Safely In Hot Weather

In order to avoid any risk and workout in the best possible way, it is advisable to set aside "a time of 10 to 15 days of conditioning at high temperatures, starting the exercise gradually and progressively and increasing the intensity gradually; to schedule training at the least hot hours; to avoid high-intensity exercises and to maintain adequate hydration before, during and after training, together with a correct diet".

Hours and places to workout in summer

The best advice is not to exercise at high temperatures. "In the open air, 20º - 24º C are considered good temperatures for training, and it is dangerous to train from 32º C onwards, and this is aggravated by the high relative humidity of the air", says the teacher. Therefore, it is necessary to "look for times when these circumstances occur, which occurs in the extreme hours of the day and not in the central hours (12:00 to 17:00)," he adds.

The places where we do our training should be "cool, ventilated, with adequate relative humidity, with adequate shade and taking into account the altitude", the specialist points out. Other options that we can consider for exercise are to practice it in the aquatic environment.

Appropriate clothes to workout in hot weather

With regard to clothing, it should be "light-colored, breathable and quick-drying dry fit, preferably with sleeves and shorts, as well as a protective cap and sunglasses, while footwear should be comfortable, tight and suitable for the surface on which we train". In addition to this type of clothing, the parts of the body that remain in the air must be protected by the application of protective creams and Vaseline.

Hydrate ourselves before the thirst comes

To do sports we have to hydrate ourselves before we have to be, so during exercise, "drinking water every 20 to 30 minutes is a good guideline," says the specialist.  In general, "drink water (500 ml) in the two hours prior to training, refill with water during training if it is less than one hour and with isotonic drinks if it exceeds it or is of high intensity, and refill (approximately 1,200 ml) in the hour following completion". Not all liquids are good, so you should avoid alcoholic beverages and those containing stimulants, such as caffeine and taurine, among their ingredients, because with them, dehydration occurs more quickly.

How our body manages summer workout

The dehydration that we can suffer when playing sports in high temperatures presents a series of symptoms. "Dizziness, nausea, heart rhythm disturbances and muscle cramps are an indication to go to shaded areas and start drinking fluid". In addition to these symptoms, we can also suffer from heat stroke that will require the attention of a healthcare professional.

Our body gives off the heat, and the best way is to do "a correct cooling after the end of the main part of the training by carrying out a period of exercises of return to calm with progressive decrease in intensity and adjusting them to the activity carried out", explains the teacher. In addition, another mechanism that our body has for expelling heat is rehydration, provided it is done properly.

People with higher risks when training

Training at such high temperatures at this time of year "can be a problem for people with certain basic pathologies, or it can be the cause of certain illnesses", says the specialist. Thus, dehydration can significantly affect "people with alterations in thermoregulation that can make them more prone to cramps and other muscular-skeletal injuries". More people who should be careful when training in summer are those who suffer from "blood pressure disorders, skin problems or allergies to their own sweat".

RELATED: How To Flatten Your Abs in 2 Weeks at Home

On the other hand, heat stroke can be suffered by "people with poor physical fitness, a history of cardiovascular disease, obesity, and those who ingest alcohol or have individual susceptibility".

Monday, April 9, 2018

How to Lose 10 Pounds in Just 2 or 3 weeks

How to Slim Down Belly Fat

You want to lose 10 pounds in 2 or 3 weeks if you follow 2 simple diet changes and 3 easy exercises suggestions you can achieve it. It's proven and there's nothing difficult about it. In fact, instead of giving you more trouble in life, after this plan "how to lose 10 pounds in 2 or 3 weeks" will simplify and make life more enjoyable and less stressful.

How to Lose 10 Pounds in Just 2 or 3 weeks

Diet Tips #1: Eat protein and fiber at every meal

To lose 10 pounds in 2 to 3 weeks, you need to speed up your metabolism and improve the "emptying time" of your digestive system by speeding up your metabolism by eating more protein. One advantage of this is that when protein is consumed in each meal, it slows down the absorption of carbohydrates from your food.

So, while you want food to get out of your body as quickly as possible, you don't want your blood sugar to skyrocket because of the rapid absorption of carbohydrates.

Fiber helps clean out toxins trapped in the small and large intestines so that your digestive system can quickly take all the important nutrients from food by getting the unnecessary food parts of your body quickly.

A large selection of food is 1 can of black beans every day, divided between 2 meals. 1 can of black beans contains 25 grams of protein and 25 grams of fiber. Perfect, thus managing to thin the belly.

Diet Tips # 2: Eat smaller, more frequent meals instead of 2-3 large meals

Eating smaller meals more often does 2 things. It gives your digestive system a kind of rest, it is not stressed and overloaded by having to quickly digest a large amount of food in 1 hour. Number 2, you will not get a massive increase in blood sugar levels leading to the carbohydrates that became body fat.

So to lose 10 pounds in 2 or 3 weeks follow these 2 dietary tips.

Now to the simple suggestions of the exercises, very important in how to slim down the belly.

Exercise Method #1: 2 minutes of mini-training throughout the day is better than 1 45-minute session

The reason these little quick exercise routines work best every now and then, during a workday to lose 10 pounds faster than a workout session is because you are often giving your body small increases in metabolism. 2 minutes to boost mini-sessions during television commercials for a one-hour television program, this would be training the body to work on a higher and faster metabolism much better and for much longer than a "1 and done" session that was 45 minutes.

Exercise Method #2: full body training 3 times a week

The full-body workout with large weight lifting movements such as squats and dead weight will allow you to not only get in and out of the gym faster (which saves you time), but also "excite" and direct the nervous system better than smaller type exercises such as weight and triceps pushdowns.

Why is it important if you want to lose 10 pounds?

Well, because if you were to build a little more muscle, the basal metabolic rate would increase. How, it's simple. Each pound of muscle burns creates an extra 30 to 50 calories more than a pound of fat. A pound of fat burns only 2 calories a day if you exercise or do nothing. But a pound of muscle needs more energy, so you burn 30-50 calories a day. Do your math.

So in short, if you build more muscle (squatting and dead weight make it faster), you burn more calories and so more fat than losing a lot of pounds in 2-3 weeks. It is a question of efficiency and effectiveness. Squats and dead weight achieve both, as they are full-body exercises. Do 8 sets of 10 repetitions for each exercise. Rest 1 minute in between series doing this will progress you quite a bit on how to slim your belly down fast.

Exercise Method #3: Walk at least 30 minutes a day, 3 days a week

Before you make fun of this and ask how to lose 10 pounds when walking, it is necessary to understand 1 very important concept. Your body has a weight that is comfortable in. This is called a set point. What happens when you lose weight fast, your weight falls off, but your body's set point doesn't, it stays the same. When that happens, your weight will be regained and returned back to the set point.

Walking has been shown to help your body adjust its lower set point while you are losing weight. I'm not suggesting that walking is excellent for direct weight loss. It is not. But it's great for lowering the set point while you're losing weight.

RELATED: Great Running Workout

With its body weight and weight of the whole point of it, the body has no internal reason to regain weight.

So with these 2 simple methods of diet and exercise you can slim down your belly and lose in 2 or 3 weeks 10 pounds.

How to Lose 10 Pounds in Just 2 or 3 weeks - You want to lose 10 pounds in 2 or 3 weeks if you follow 2 simple diet changes and 3 easy exercises suggestions you can achieve it.

Sunday, February 25, 2018

7 Ways to Exercises Your Abdomen - The Best Ab Exercises for Women
To have a perfect looking stomach, you must perform abdominal exercises for almost 15 minutes a day. Males do not get attracted to females who have excessive stomach fat. Abdominal exercises will help females give their upper torso a better shape and size and will help women look beautiful and attractive.

7 Ways to Exercises Your Abdomen - The Best Ab Exercises for Women

There are different types of abdominal exercises. Most of these exercises don’t need any sort of equipments like dumbbells. You only need to make certain moves to perform the exercise. Following are some of the best exercises for middle part of the body:

Captains Chair Leg Raise Exercise

Another very effective exercise for abs is Captains Chair Leg Raise. In this exercise you use a machine on which you hang and keep your knees bent for some time and repeat this action again and again. This exercise has a direct impact on your abs and you can feel the impact while you perform this exercise.

Bicycle Exercise

The best start up exercise for women is Bicycle exercise. You must know that this exercise can not remove your fats completely but they aid you in giving yourself a better look and keep you healthy and fit.

Ball Crunch Exercise

You might have seen a big ball in all fitness centers. This ball is known as Exercise Ball. Ball Crunch exercise is gaining popularity day by day and the results are much better than ordinary floor crunches.

Vertical Leg Crunch Exercise

Some fitness clubs also recommend Vertical Leg Crunch for waist and perfect six-packs.

Side Plank with Leg Raise

Similar principles to the “Side Plank with Rotation” above but this time you include some hip ABduction. For this exercise you stay in the side plank position and raise the top leg slowly. Avoid external rotation or opening of the hips, stay in line. This exercise is not only intense on the lateral workings of the core but also strengthens the Glute Medius, an important muscle for hip stability and often weak in today’s society.

Long Arm Crunch Exercise

One of the most difficult exercises for abs is Long Arm Crunch where you have to stretch and straighten your arms behind you. You have to spend ample amount of time to gain perfection in this exercise.

Slow Mountain Climbers

The core is primarily designed to prevent movement of the spine, this protects your spine from sudden movements or impacts that may threaten you. Slow Mountain Climbers place the spine in a stable position with gravity pushing down on it. By alternatively drawing the knees to the elbows you challenge your spines stability as well as activating the obliques.

The different kinds of abdominal exercises give you perfect waist and better looking abs. Keep devoting time to these exercises and you can obtain your objectives very easily.

The Best Ab Exercises for Women - 7 Ways to Exercises Your Abdomen - To have a perfect looking stomach, you must perform abdominal exercises for almost 15 minutes a day.