Start a physical activity with a plan

You decided to lose a few pounds! To achieve your goal, you will change your diet and spend you! It is an excellent initiative, but be careful not to do anything! Some precautions should be taken, especially if one starts from zero or one has significant weight problems.

1 – A check-up is required
First, it must be sure that you do not have contraindications or health conditions that may prohibit certain occupations. Consult a doctor of sport for example. And don’t worry, it will always be an activity that suits.

physical activity with a plan

2 – Buy a pedometer
Quite honestly, a pedometer will not actually allow you to evaluate your physical activity in detail and the corresponding calorie expenditure. For example, if you climb a staircase, the unit will count as normal steps. Nevertheless it can help you to get an idea of where your location. Should normally be 10,000 steps per day. Continue reading “Start a physical activity with a plan”

Start a physical activity with a plan

You decided to lose a few pounds! To achieve your goal, you will change your diet and spend you! This is an excellent initiative, but be careful not to do anything! Some precautions should be taken, especially if one starts from zero or one has significant weight problems.

1 – A check-up is necessary
First, be sure that you do not have contraindications or health problems that can ban you certain occupations. Consult a doctor of sport for example. And don’t worry, there is always an activity that suits.

physical activity

2 – Buy a pedometer
Quite honestly, a pedometer will not actually allow you to evaluate your physical activity in a precise manner and the corresponding calorie expenditure. Thus, if you climb a staircase, the unit will count as normal steps. Nevertheless it may help you get an idea thence where you stand. It should normally be 10,000 steps per day.

A few highlights:
-not 0-3 000
-per day
-not 3 000-6 000
-per day
-6 000-10 000 not
-per day
-Not more than 10 000
-per day
-Major inactivity
-Low activity
-(15 min / day)
-Moderate activity
-Activity recommended
-(equivalent to 30 min per day)

Another interest of the pedometer, it’s motivate you: you can read directly the increase in your daily physical activity, and measure your progress. If you are under 10,000 feet, first gently, increasing at a rate of 10% per week. If this sounds much, start by 5% (20% on the month).

3 – Evaluate the possibilities
To do a little more physical activity, must be a State of play of the ways that surround you. Can what free time you identify? We can still win if you look good! And what places allow you to engage in an activity: public places, parks, swimming pools… either around your home or your workplace. And don’t forget to do the inventory of equipment you have at home: bike (apartment or normal), floor mats… Also make the list of your physical activities in all areas (Professional, home, leisure and sport, transport, sedentary occupations) to see those you can increase.

4 – Banish the myths!
No, make physical activity, this isn’t like at school, when gym teacher forced you to make thirty towers Stadium in shorts before your classmates! This can be a real pleasure when one does for himself: one can choose its activity, we go at its pace, it was decided if we want to do it alone or with friends…

5 – Stop to tomorrow
You have the best reasons world don’t put you sport: lack of time, file an urgent need for work, absence of clothing… but is it not in the end of excuses to always push back the day after this good resolution? It’s time to stop procrastinating! For acting today, read our tips to defeat this default.

6 – Do you coach!
Nothing better than a suitable support. For this, take a specialist: a sports medical educator. They are still few in France, but they are competent to help you find the activity that suits you, taking into account your potential health problems, and they will offer you a suitable program. Ideal for overweight or obesity including.

7 – Go ahead gradually!
No question of run you directly in daily physical activity if you have never done sports. The goal is to reach at least half an hour per day, but going very gradually. Follow an order of progression:
First increase the duration: first drills for ten minutes and then lengthen their time;
Then, increase the intensity, very gradually (in increments of 10% with a stabilization phase). For example jogging: first fast walking, then chain after a few weeks with an intermittent outbursts, then increase the speed of trotting.
Finally increase the frequency (two times a week, go to three, then four…).
Each increase in duration, intensity or frequency, made of the levels of 3 to 4 weeks before you make a new change, in order to let your body get used to the new effort. It does not matter if it takes you several months to arrive half an hour of physical activity every day.

8 – Know your limits
No way to get your heart in the towers! To do this, there are simple rules. First, know the formula: maximum heart rate = 220 minus your age. Certainly, this formula is widely criticized by experts, because that remains a medium that can be far from the reality of each. But this gives a guide, while waiting to have the measure by a heart rate monitor. After you determined your max rate, be aware that it must work to halfway between your resting heart rate and your max rate.

Finally, a Council in case of overweight, alternate dump and load activities: walking or jogging from one side, swimming and cycling on the other.

Better manage his diabetes daily

Monitoring of blood glucose, special food, physical activity… To better manage his diabetes on a daily basis, the drugs are not sufficient. Head of the Department of diabetes to the CHU Grenoble, Pr Halimi returned on these boards and the difficulties to follow.

Doctissimo: Is self-monitoring of blood glucose necessary for management of diabetes?
PR. Halimi : In type 2 diabetes (which is not insulin), the question at the bottom that is: “A what is self-monitoring?”. Then, I am absolutely, very favourable to self-monitoring, either I think it is better to do very little or not at all. Why these 2 ideas?

diabetes

Is done if truly it is used, if the patient is able to understand why it does, that is that it gives it as information, so that he understands why the blood sugar rises or drops, what is the benefit of such situation and as caregivers watch the results and take the teaching time of analysis of things. In these conditions, self-monitoring is useful, helpful and she both improves metabolic outcomes and the quality of life of patients. Continue reading “Better manage his diabetes daily”

TIPS TO FIGHT DAILY AGAINST COLORECTAL CANCER

If conventional treatment of colorectal cancer are unavoidable (surgery, chemotherapy, radiation, etc..), It is possible to act in parallel to maximize his chances of recovery and minimize recurrence. These additional instructions can be practiced by all in preventing colorectal cancer. What are the complementary strategies of fight against colorectal cancer?

1) against colorectal cancer: full of calcium and vitamin D
2) Against Colorectal Cancer: regular physical activity
3) Against Colorectal Cancer: Alcohol should be avoided
4) Beware of overweight and especially with the large belly!
5) Red meats, grilled meats and seriously limit
6) Fruit, vegetables and whole grains galore
7) Less sugar and sugary drinks
8 ) Consistency neuro-emotional, Tai Chi, yoga, relaxation, etc..
9) Support and psychotherapeutic groups of patients

TIPS TO COLORECTAL CANCER

1) against colorectal cancer: full of calcium and vitamin D

Dairy products and bottled water contribute to an adequate calcium intake. Otherwise, supplementation may be recommended. On vitamin D, it is important to expose every day about fifteen minutes in the sun because it is under the influence of sunlight our skin manufactures the majority of vitamin D we need. Remember that vitamin D helps in particular to the binding of calcium on bone. Again, if vitamin D deficiency, you can also use supplements. The ideal is to calibrate their vitamin D levels in the blood first. Continue reading “TIPS TO FIGHT DAILY AGAINST COLORECTAL CANCER”

CHEMOTHERAPY MORE BEARABLE THROUGH SPORT

The anti-cancer chemotherapy for many patients cause significant side effects and disabling weakness, fatigue, depression … A Swedish team has discovered that the intense physical activity can reduce symptoms.

1.A physical activity program for intensive chemotherapy
2.Less fatigue when doing exercise during chemotherapy
3.Some flats for a study

A physical activity program for intensive chemotherapy

CHEMOTHERAPY

Sport is very important to reduce the risk of developing cancer, including breast cancer. But physical activity can help us once the cancer is there, and that the side effects of very heavy treatments, particularly chemotherapy, are raging? Previous studies were rather discouraging. A Swedish study, however, wanted to test the effects of a comprehensive exercise program that included relaxation and other soft methods (Pilates, stretching) but also more intensive physical activity (cardio and weight training), all performed group. The study lasted six weeks and people were recruited on a voluntary basis, they suffered from a variety of cancer at various stages too. Their only common denominator was to be under chemotherapy. The activity program was set for everyone, but the most intense exercises could be set aside for some days when their health would not permit them to practice. Continue reading “CHEMOTHERAPY MORE BEARABLE THROUGH SPORT”

How to train your ABS and streamline your life

How to train your ABS and streamline your life Abdominals, not just training, not only serves the diet. the right combination of diet and physical activity makes it possible to achieve better results. National Fitness Manager at Virgin Active Italy (19 fitness centers in Italy) to train your ABS, streamline your life, to finally see some results and not only sweat at the gym without knowing what you’re doing.

Abdominal training alone is not enough to get a flat abdomen and carved. What are the basic rules, food and fitness, to which you must follow if you want to improve the appearance of the abdominal area? Surely 3 are the components that affect the aesthetics of the belly.

streamline your life

Cardiovascular work (cardio machines), better to use machines that involve more muscles in the core.(wave, treadmills, etc..) The muscular work with sets and repetitions to districts throughout the body and especially in the abdominal area.
A balanced diet of all basic foods (carbohydrates, proteins, fats), consisting of small and frequent meals (at least 2 snacks) devoid of animal fats and refined sugars and with plenty of water (1 ½ l. per day) definitely contribute a lot to decrease fat deposits in General and in that area a fortiori. Continue reading “How to train your ABS and streamline your life”

Tips to lose weight in a healthy way

How to lose weight in a simple way, how to lose weight doing careful a few important rules-of-life and food. Tips to lose weight .

Not always necessary to have recourse to strict diets, or stemmata training sessions in the gym (are, clearly, even!) to lose some weight. To lose weight without almost realizing it may be some small change in our lifestyle. Just be careful and set differently some of our habits. Don’t believe it? Even we thought … and since it doesn’t cost anything, we tried. Successfully. Here are our tips to lose weight in ‘ painless ‘:)

Tips to lose weight

The base: increasing physical activity and reduce calories introduced through food. Always keep in mind these two points that are the basis for any advice that will follow. Continue reading “Tips to lose weight in a healthy way”

Are you on a diet? Diet: some tips

The diet. Watch the eating habits of those who are around and you’ll notice that in this period tend to change. Those more and less, clearly. Less sugar in coffee, meals, small portions, less alcoholic … till real diets.

The warm period, the time when everyone would not have let go during the winter months, it is also the period of good resolutions, diets, inscriptions in the gym, long walks, hoping to burn those … Let’s say 3 chiletti too …

Diet of some tips

Spring/summer is the time when you feel more motivated, and often puts earnestly working to retrieve the form. Continue reading “Are you on a diet? Diet: some tips”

The secret to getting into shape for summer?

The secret to those who want to get fit, lose weight, tone, firm and reduce the circumference of waist, hips, legs, arms is just one: serious work in the gym, and balanced diet. All those who will offer miraculous ways to lose weight effortlessly you are selling what is commonly called … ‘Hot air’

But then, you say, how do you actually set to a serious program that will lead from now when the holidays (which are closer than you think …) in better shape than we have today? Many, indeed many readers write to us asking how to do it, wondering where to start, how to set up a workout, diet, etc..

The secret to getting

First, physical activity, which is very important. A gym is definitely the right place, especially when it’s cold again, to burn excess calories and train muscles with light weights and machines. So the first advice is to join a good gym, and organize themselves in order to have time for at least three sessions (preferably four) weekly training. Continue reading “The secret to getting into shape for summer?”