Exercises in the summer - advices

Hot summer days are often the reason to get rid of the exercises at home and jogging in the park. Consider the following few tips and you will do regular workouts even during the hottest summer days.

 1. Determine the time for exercise, so to avoid hottest part of the day - avoid doing cardio exercises for weight loss between 10 am and 6 pm. The best time to train in the summer is in the morning before sunrise, when it's cooler weather or in the evening after sunset.

 2. Drink water - drink plenty of water to avoid dehydration. Even if you are not thirsty to drink water. Especially noteworthy are the various sports drinks that obtain such minerals and salts.

3. Dress appropriately - wear light and bright sports team.

 4. If you exercise outdoors, protect your skin with sunscreen lotion - required at least factor 15, wear a hat and sunglasses. Apply the lotion 20 minutes before going out. It is also good to focus on foods rich in antioxidants.

 5. If overheating, pour with water head and body.
If you feel discomfort, despite these precautions, stop training. If symptoms persist, consult a specialist.

 The exercises in the summer are not the most pleasant. Be smart and train during the cooler parts of the day with a suitable team and enough water. Above all, listen to your body and have fun!

Diet for healthy heart

 1. Eat 5 servings of fruits or vegetables a day!
Help in the fight against atherosclerosis and act as antioxidants in the body.
 2. Eat fish two times a week.
Fat fish (especially mackerel, sardines, salmon, trout, sardines, tuna) is a good source of omega 3 fatty acids, which in turn protect the heart and provide efficient operation. Forget entirely animal fats and replace them with olive oil or other vegetable oils.

3. Eat whole wheat bread every day!
Diet containing three or more daily servings of whole grain foods such as whole grain breads, cereals and grains (beans, peas), rye crackers, brown rice can reduce the risk of heart disease by 30 percent.
 4. Give up this fat and cholesterol will help!

Reducing total fat (especially saturated fat) will reduce the amount of cholesterol and fat levels in the blood. When replacing saturated with unsaturated fats will increase the level of good cholesterol at the expense of bad cholesterol in the blood.

 5. Maintain a healthy weight!
If you are overweight and able to lose weight, you will help the good work of your heart and you will be able to keep your blood pressure within normal limits.

 6. Limit salt!
Reduce the amount of salt consumed (7 grams per day for men and 5 grams per day for women) will help your blood pressure is not high performance.

 7. Be careful with alcohol!
Alcohol in large quantities destroys the heart muscle, increase blood pressure and is a prerequisite for being overweight. But the consumption of alcohol in moderate amounts (1, 2 units / cups per day) protects the heart, especially for women after the age of 40 and women after menopause.