Workout before breakfast

Exercise before breakfast burn 20% more fat and calories recorded by a team of researchers from the University of Northumbria.

Researchers are trying to find out if indeed physical activity in the morning on an empty stomach increases the appetite for the rest of the day. In the experiment involved 12 men who exercised every morning at 10 o'clock. Half of them before breakfast and the other after a meal.

Later in the day the participants were asked to eat lunch and take as much quantity as you strengthen them so that they feel comfortable. The results showed that those who exercised before breakfast nor ate more nor experienced hunger during the day. And on the contrary, men who do sports in the morning on an empty stomach burn 20% more fat than those who skip breakfast before any physical activity.

One workout a week is sufficient

You have a busy schedule during the week and you do not have time for physical activity? No need to feel guilty because you can catch up on missed with only one workout during the weekend, for example. A new study found that people practicing once, but continuously enjoy the same enviable health, people visiting the gym several times a week.

Canadian researchers observed 2,324 men and women aged between 18 and 64 years. They followed the study participants as well as by physical tests, and through blood. The results showed that only one weekend practice can compensate for a sedentary lifestyle during the rest of the week. The only condition is that the weekly session of exercise, such as brisk walking or cycling, to last for two and a half hours.

Researchers found that people practicing once a week, but for a long time are just as strong as the people who go to the gym more often, but at shorter intervals. However, remember that exercise is not only necessary for maintaining normal weight but also to lower the risk of some health problems, the newspaper Daily Mail.

Typically for adults is recommended moderate to strenuous physical activity during most or all weekdays. Now, however, it can calm your guilty consciences because without any problems can make up exercises with only one long workout. The results of the Canadian study also showed that all people, regardless of their training plan with identical levels of "metabolic syndrome." Metabolic syndrome indicates risk factors for diabetes, heart disease and stroke.

Rules of the gym at gunpoint

Canadian researchers say it is not the frequency of trainingbut the total amount is most important for good health. Iain Jensen and his team studied more than 2,000 adults to determine whether the frequency of physical activity during the week is as a risk factor associated with cardiovascular disease and stroke and controversial trauma.

Defined on the basis of decades of research and interviews between specialists in different areas, 150 minutes of aerobic exercise per week are recommended for healthy people in the world of modern medicine. The discoveries suggest that no matter how adults allocate their 150 minutes time if anyone has missed any physical activity and exercise from Monday to Friday, but was an active weekend is irrelevant. Modern fitness instructors condemn it, but the facts speak by themselves: this person will get the same health benefits as well as people who train for 25-30 minutes each day during the week.

During the study, physical activity in the thousands studied was measured by accelerometers, which are worn on the belt. Accelerometers are small electronic devices no bigger than a matchbox, which measure the number of moves made​​.

For their study, Dr. Jensen has chosen Only people who respect the rule of a minimum of 150 minutes of physical activity a week. It is divided band of people who are often active - for five to seven days per week, and the people who are active at less - from one to three days a week. Analysis of the data indicates that the first group of frequency of cardiovascular complications and sports injuries is highest.

The important conclusion, which would otherwise give in-depth analysis is as follows:

• Adults should aim to be physically active at least 150 minutes per week, regardless of the frequency of training, provided to avoid overloading.

• It is important to practitioners to comply with your own schedule as a factor for physical activity is the time you have each weekbut then the working age in most cases is limited.

• According to researchers, the most common sports injuries in gyms and cardiovascular problems, congestion occurred in training during the week while training on weekends are more relaxed, and significantly less likely to rush.

7 principles of healthy living that keep the heart healthy and prevent cancer

Following the 7 principles of a healthy lifestyle that protect against cardiovascular disease will dramatically reduce long-term risk of developing cancer.

• Be physically active - working out and sports
• Maintain normal body weight
• Eat Healthy
• Maintain normal cholesterol levels
• Maintain a normal blood pressure
• Maintain a stable blood sugar levels
• Do not smoke

 The more than seven health rules shall comply, the less is the risk to get cancer.
Study participants who kept 6 of the 7 principles are sick with cancer 51 percent less than those who do not adhere to a healthy lifestyle. Those who satisfy the four indicators of cancer risk was lower by 33%, while those who adhered to at least one or two of the rules, the risk of cancer fell by 21%.

Quitting smoking was one of the factors with the greatest burden of cancer prevention. It turned out that those who cover 5-6 of the 7 criteria for a healthy life, but smoke, the risk of cancer is reduced with 25%.

Muscle fever

 Muscle fever, physical discomfort that occurs after exercise or after other more intense physical activity.
Sometimes it occurs in the first training of people who were not particularly active, but also suffer from it and systematically exercise. According to the latest data on stiffness, unpleasant feeling actually comes as a result of enhanced processes that occur in the muscles and their growth. The muscle responds to training by reinforcing to a degree higher than the previous building of new muscle tissue segments. This process of reinforcement causes cells to grow and put pressure on surrounding nerves. The duration of stiffness between 24 and 72 hours.
 The best remedy for fever, muscle stiffness itself that was caused recently. Once you get used to the pain, he can carry it easier for weeks, after having served once the initial pain. So you only need to train regularly. There are methods that help for preventing muscle fever, these are good warm-up muscles before workout meal before taking a ride high in carbohydrates that burn slowly and supply muscles with energy, magnesium is a very important element contained in peas, but can taken and capsules.
 Dehydration increases the occurrence of muscle pain is so very important intake of water during the workout and then! 
 When doing cardio, take breaks eat an apple or banana, sugar will load your muscles with energy. Also important to warm up before exercise is not to stop abruptly. After a workout, let the muscles relax. After exercising in the next 8 hours is better to eat foods rich in protein will help muscles is an even faster.

Diet for a sedentary lifestyle

Strict diets are not appropriate for a sedentary lifestyle. They just exhausted body and does not lead to lasting results. To increase physical activity, lose weight with diet for a sedentary lifestyle.
Fitness classes take time and effort that many people still do not find it necessary to make. This sample diet for a sedentary lifestyle will help you lose weight and will "contribute" to increase physical activity, charging the body with all the vital substances. Diet is respected 1-2 weeks sample menu for each meal as there are several options that you can combine your choice.
 Diet for a sedentary lifestyle - Menu
 Breakfast (about 250 calories): 

Option 1 - 30g. oatmeal soaking in a bowl of low fat milk
Option 2 - 1 toast bread, 1-2 tomatoes, 1 tablespoon cottage cheese
Option 3 - banana sandwich of two thin slices of bread, 1 banana, 1 tsp honey and 1 tablespoon cottage cheese
Option 4 - 1 slice wholemeal toast bread with cottage cheese, 1 egg, 1 cup orange juice

 Lunch (about 250 calories) 

Option 1 - 1 coleslaw, 1 apple, 2 slices sandwich wholemeal bread filled with cold boiled 50g. chicken (without skin), 1 bell pepper, sliced into circles
Option 2 - 1 salad of tomatoes and cucumbers, 2 peaches, 2 slices sandwich wholemeal bread stuffed with 30g. shredded cheese, 1 tablespoon light mayonnaise 
Option 3 - 1 shopp salad, 1 banana, 2 slices sandwich wholemeal bread stuffed with low-fat cheese in 80g., 2-3 cucumber slices
Option 4 - 2 boiled potatoes, 1 coleslaw, 1 cup low-fat yogurt

  Dinner (about 400 calories): 

Option 1 - 300 g steamed vegetables
Option 2 - 150 g boiled or roasted chicken or turkey (without the skin), 2 boiled potatoes, 1 salad of tomatoes and cucumbers
Option 3 - 100 g cooked spaghetti with canned tomatoes, 100g cooked chicken, 50g. finely chopped lean ham, 1/2 cup yogurt, spices
Option 4 - 1 shopp salad with toasted one slice whole grain bread, 1 cup of orange juice

 Between meals (about 200 calories):

Option 1 - 2 peaches 
Option 2 - 1 oat biscuits