Health and Fitness

It’s time you decide to exercise, and improved weather and every day we know you get more benefits by doing so. You know that exercise is good for your health and for you, but you may not know that good is. If you want to live longer, feel better, have more energy, look better, no better remedy than exercise. Never too late to start, regardless of your sex or your age or your current physical condition.

By Dr. Jorge Goldberg, MD FACP

I’ll tell you some of the benefits of exercise and stay active, I hope it is the first step to start a regular exercise program.

The main benefits are:

1. Reduce the risk of premature death, to develop or die of cardiovascular disease (heart), high blood pressure, reduce cholesterol and the risk of developing colon cancer or breast.

2. Very important is to reduce the risk of developing diabetes (high blood sugar), exercise helps you reduce your weight and body fat. Increases levels of good cholesterol (HDL) and lowers triglycerides. Significantly improves glucose tolerance and lowers insulin resistance. (more…)

Want to make exercise part of your plan to lose weight. How nice! But do not know where to start … What exercises are used more? How long? Life and Health I’ll tell you about the most effective exercises to achieve your goal.

The theme of calories is easy, pay attention …

Your body burns calories constantly. And obviously the calories are the energy source that let you do your daily activities, from up in the morning and go to work, to play with your kids or go out dancing. When you eat more calories than your body burns, they are stored in your body in the reserves then become those “fat” you want to be gone.

Therefore, in order to lose weight or need to eat less or burn more calories than you eat to exercise. But do not think a walk with your dog you will achieve your goal. The more seriously you take the exercise and the more time you spend, you will get better results.

Here we have what some of the most effective exercises to lose weight.

Aerobic and cardiovascular exercise

Those who make fun of your visits to the gym for aerobics classes, or to a cardio routine on the exercise bike or elliptical machine, you will soon prove to be very efficient for burning calories.

If you weigh 160 pounds (72.5 kilos) …

* When exercising for 30 minutes burns 200 calories
* When exercising for 1 hour, burning 400 calories (more…)

The goal with Kegel exercises is to strengthen the pelvic muscles and achieve an improvement in the urethral sphincter function and / or rectally, the success of this practice depends on the application technique and adjusted regularly compliance of these exercises.

Today Kegel exercises used to tone and stimulate the muscles of the vagina and thereby gain greater sexual pleasure, even used in childbirth and to ease hemorrhoids. Many people have difficulties to identify and isolate the pelvic muscles and this should devote adequate time to learn how to contract them correctly.

These exercises kegel can be done in two ways:

Slow Type:

Perform and maintain muscle contraction 5 seconds and then relax slowly, make 10 times continuously. When you start keeping the contracted muscle is an effort, but slowly you can easily control and maintain the contraction achieve the desired time effortlessly. (more…)

The amount of calories you burn an adult, is proportional to their muscles, so that men tend to burn more calories than women with the same period. However, not everything depends on physical activity.

Yes, we know you. He started an exercise routine with her husband, but while he, after three months, lost five kilos, you had lost only three. The man then burns more fat than women?

In fact, men have greater muscle mass than women. And as the number of calories a person burns is proportional to the musculature is, men tend to burn more calories than their female peers, even doing the same amount and type of exercise. (more…)

Women should maintain a pace of exercise … Why? The combination of time and the sedentary, physically harm women more than men.

Throughout life, women have children, and over, have to cope with menopause.

This natural process creates the loss of bone mass and increased fracture risk and cardiovascular mortality, increasing the amount of fat, cholesterol and psychophysical disorders and a large percentage of cases suffer from lack physical activity.

Physical exercise and education on, are critical in this time of life. Being aware of this, from an early age, is the best form of prevention and health improvement in a period where every problem gets bigger.

Eat calcium and maintain a pace appropriate physical exercise (a professional can recommend) give consistency to the bone structure and the strength of the joints.

The gym also favors any treatment to lower cholesterol, especially in women.

The woman at an early age lose muscle and gain fat, the result of sedentary habits of life. This phenomenon was not observed in women who are physically trained and not the symptoms can be seen that the large percentage of women have common and visiting the doctor regularly. (more…)

Side lifting ball

Lie on your side on a mat with your arms folded in front of the body. Locate a large exercise ball on your legs and slowly lift the ball toward the ceiling, using only your buttocks and hips. Return to starting position and repeat.

Rollback legs with elastic band

This exercise is similar to the lifting pulley with the exception that instead of taking your leg straight back out and bear it back at an angle of 45 degrees.

Keeping the right leg, your heel is slightly backward a distance of 20 inches will be fine. For a second, hold the leg in place at the end of this movement, and then repeat with opposite leg.

If you wish, you can also do this exercise on a machine pulley, depending on the resistance you want. (more…)