HealthInFitness

How To Run Faster

Sports Tips

HealthInFitness

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November 15, 2023

Whether it’s for a competition or a personal achievement, it’s always important to stay in good physical condition. A person’s speed can be improved if they train properly and go from their current level to a higher one by gaining speed. If you’re looking to run faster, the best way to achieve this is with training. Check out this article and learn how to increase your speed and run faster.

Instructions for Faster Running

Start by getting to a proper weight to breathe better and run effectively. The appropriate weight for a person who does sports is 15 kilos less than the centimeters of height that they measure as a cat, and at most, the same number of centimeters of their height from 100 but in kilos. For example, if you are 167cm tall and do sports, the minimum healthy weight you can have been 52 kilos, and the maximum recommended weight is 67 kilos. That is, if you are 180cm tall, your ideal weight goes from 80 kilos to 65 kilos.
If your weight is made of muscle, you don’t need to lose weight. Only if it’s fat in such a case and only if you’re overweight.
Increase your protein intake. Eat lean meat cooked at home. No junk food or sugary drinks, with artificial sweeteners. Give preference to plain water or water with natural fruit juice. Eat milk, eggs, fruits, and vegetables.
Increase distances and speeds. To run faster, you need to increase the number of times you run fast, and decrease the number of times you soften your pace. You shouldn’t do it all at once, but you should go little by little increasing the speed in your runs.
Train your abdomen at least 3 times a week for 15 minutes. In order to be in good physical condition when running, you must also train other parts of the body. If possible, also train your back with inverted push-ups and your arms and shoulders with dumbbells.
Don’t focus on increasing the amount of your food, but on eating nutritious and healthy things.
Don’t overexert your body. While it’s okay to put your body through certain rigorous exercises, you shouldn’t overdo it and overdo it. It is advisable to start gaining strength and speed when running is not to do more than 2 hours of exercise a day and you should rest at least two days in a row.

What do you need to run faster?

Constancy

Tips for Running Faster

Eat home-cooked low-fat, low-sugar meals at least 3 times a day until you are satisfied, and drink plenty of water.

What tricks do you use to run faster? Any help will be very useful to readers.

How To Motivate Myself to Exercise

Exercise

HealthInFitness

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November 15, 2023

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Although lately there is more awareness about the importance of doing physical exercise on a regular basis because it brings many benefits to our health, it is also true that in many cases what is lacking is the motivation and willpower to do it at least an hour a day, we are going to teach you how you can motivate yourself to do physical exercise and, in this way, have that incentive you need to go for a walk, run, train or do the physical activity you have chosen.

What You Need

Be determined to be physically active
Find yourself a partner to go out with, play sports

Instructions

First and foremost, it is important that you propose physical activity as a daily routine, that is, that it becomes part of your life, do not see it as something optional (if the day is nice, you can go out, and if the day is ugly, you cannot go out), but your daily exercise you have to see it as an obligation in the same way that you have the obligation to work, to make food or to go shopping.
Organize your daily routine in such a way that there is always a space, at least an hour, for your physical exercise. For example, take an hour to go for a walk in the morning, or after work, or you can take Tuesdays and Thursdays to go to the gym for a while at some time of the day. This way you can see physical exercise as an obligation and incorporate it into your daily life.
If you are not doing physical activity and in your leisure time you resort to sharing with your friends, that means that they are not doing physical activity either, so it is the ideal time to start doing physical exercise with those people who are not doing it either. Doing sports with friends is one more way to motivate and encourage them to practice it. Surely, when exercising with a friend, both of you are motivated because you can continue talking, having fun together, and something positive will always come out of this physical exercise. A fellow athlete will always be the best ally to feel motivated.
Very few people do physical exercise just for fun or just to lead a healthier life. In most cases, people do physical exercise to improve their body.
Many times, if the intention is to lose weight, it is usually accompanied by a diet but it is not essential, because we know that physical exercise regulates the metabolism and or accelerates, for this reason it is that just by doing physical exercise you will still lose weight. Another important reason to set a specific goal when exercising is the issue of skin. The skin will look younger and fresher thanks to the oxygenation that is achieved when we exercise. We will also notice greater elasticity, less volume, harder muscles, etc.
Visit the fieness category to better understand this whole world and what surrounds it and you will also know how to practice fitness

Councils

The moment you start to hesitate, if you want to feel motivated to do physical exercise, the best thing to do is to stop thinking, get up from your chair and go out to do it. This way you may notice that at first it will be difficult for you to do it, but after a couple of times that you gain willpower, the fact of doing some exercise every day will begin to come naturally.

What Is Pilates Reformer Like?

Exercise

HealthInFitness

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November 15, 2023

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Pilates reformer is a new way of doing Pilates that has been recently discovered and is gaining a lot of popularity in recent years.

Reformer Pilates differs from other types of Pilates in some important ways, making them totally different activities from each other despite the fact that they share part of the name (one is called Pilates reformer and the other is called Pilates).

This new sport can provide you with a lot of benefits, but few people know what this new type of Pilates is really like or how it is performed, therefore it is necessary to explain a little about what this type of Pilates is like, which we are going to do as always from the sport section of doncomos.com

What do you need for Pilates reformer?

Go to a place where there is a Pilates reformer machine.
A Pilates instructor reformer.
A tracksuit and suitable footwear.
Desire to learn and exercise.

Instructions for Pilates Reformer

What does the sport consist of:
Pilates reformer is a sport that is performed with a special machine created by Joseph Pilates, in which we will be able to exercise many parts of the body at the same time using the different angles of resistance offered by the machine. This machine works by resistance pulleys, from which come harnesses in which we will put our lower and upper extremities. Depending on the way in which we do it, we will be able to exercise a number of muscles or others, so it is a very useful machine to exercise the whole body.
Benefits:
Thanks to this machine, we will be able to improve a lot in many aspects of our physique and our mind.

Strength gains: Thanks to the pilates reformer machine we will be able to gain a large amount of physical strength, since the muscle is created when it has an obstacle or resistance to overcome and, in this machine, we are in constant tension due to the pulleys.
Flexibility Gains: Another benefit of this machine is that it allows us to achieve an increase in the flexibility of our body. In some postures performed on this machine, we are going to bend and stretch a lot, thus increasing the degree of flexibility of our muscles throughout the body.
Relaxation: Pilates reformer improves blood circulation, improves our ability to concentrate and is also able to make us feel good simply because it is fun, therefore, there is no excuse not to practice it.
How to practice Pilates reformer:
The practice of this sport is somewhat complex, so it is necessary to give some advice on how to start practicing it, since it is good to have a good guide to start practicing this wonderful sport. The first thing to do is to find out about the gyms that have this Pilates machine reformer, since it is a somewhat rare machine that not all gyms have. The second thing is to talk to an instructor to teach you how to use it, since physical activity supervision is necessary so that the benefits of the machine are as great as possible. In addition, misuse of it could lead to injuries caused by poor posture, so that is why you should always have the help of a professional in the field. Finally, you should be consistent and practice Pilates Reformer whenever you can, to get the maximum possible benefits from this wonderful sport.

Tips for Pilates Reformer

Normal Pilates: If you can’t practice Pilates Reformer, you’ll always have normal Pilates, which is a great activity to improve strength, concentration, and flexibility. In addition, normal Pilates is much more widespread than reformer, since it can be performed without any kind of strange machine, which is why it is available in almost every gym in the world due to its simplicity. You can also find Pilates classes on the net, which are quite complete and can be done by practically anyone, regardless of gender and age.
Talk to your doctor: Before doing any type of sporting activity, we always advise you to visit a doctor for advice on doing any type of physical activity. The reason is that there are people with heart problems who cannot make very great efforts, or must perform them in a very gentle way. The doctor will dispel all your doubts, so visit him without hesitation.
Patience: As the pilates reformer machine is somewhat strange, it is perfectly normal that at first you do not get hold of it and that you do not know how to perform the pilates exercises correctly. However, you will have to be very patient and not get frustrated because sooner or later everything will end up going as it should. Follow the coach’s instructions to the letter and don’t get distracted or frustrated, because sooner or later everything will go right and you will become an expert in the field.
When doing Pilates exercises, breath control is very important and, in this article, we explain how to breathe in Pilates.
To learn techniques, tips and lots of interesting information about Pilates, be sure to go through our category.

What Are the Low-Impact Exercises?

Exercise

HealthInFitness

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November 15, 2023

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Low-impact exercises are those exercises that don’t require too much force to perform. They are ideal when we are starting to do physical exercise or return to physical activity after an injury.

They usually imply that one of the feet will always be in contact with the ground, so our body will have a foothold.

In addition, as they do not involve great strength, they are usually chosen by people who want to do physical exercise but are not passionate about it.

On the other hand, it is believed that these exercises do not lose weight, but the opposite occurs, by performing the correct exercise tables, low-impact exercises can also help reduce weight.

Now let’s see what are the low-impact exercises that we can perform:

Swimming

Let’s start with swimming. Swimming is one of the least impactful sports, since suspension in the water reduces the perception of our body weight, and when put into practice no part of our body exerts a great force. Swimming is a very complete sport, since it works practically all the muscles of the body as well as resistance or speed of movement. Keep in mind that although water helps you, it is necessary to perform the exercises and movements correctly, since you can also suffer an injury, such as in the neck. This article may be useful to you: How to Learn to Swim

Walk

This low-impact exercise, especially widely practiced by people with a medium-high age, is walking. Walking doesn’t require a lot of effort, but it does make our body work and develops cardiopulmonary capacity, as well as physical endurance, not to mention what helps us to disconnect our minds and relax.
A way of walking that has become very fashionable is “Nordic walking” which consists of walking with the help of canes. This modality is ideal for walking on high areas or where the terrain is uneven, but for normal walking on flat terrain it is not recommended when you are in good health and physical condition.

Ski

Skiing is also a well-known low-impact sport, but this exercise also has its negative side, since it can only be done during one time of the year, it needs certain environmental conditions, as well as specific equipment, and previous learning, not to mention that it is an expensive sport, which is not within everyone’s reach. But, if you can afford it and you are in good physical condition, go ahead is an ideal sport to practice that also does not require a great effort.

Oar

Rowing is a sport that is not very widespread, but it is also low impact, especially because there are parts of the body that work more than others, especially the arms. Despite being considered low impact, this sport does require a good physical condition, as it is necessary to take the weight of the boat, as well as the exercise of guiding the boat through the water only with oars. A good alternative, especially to start with, is to use a rowing machine that you can find at the gym. This is an excellent exercise, especially if you want to work your arms.

Elliptical

Elliptical. Elliptical machines are also perfect for low-impact exercise. It does not damage the joints and works several parts of the body at once, as well as speed and physical endurance. In addition, as both feet are supported while performing the exercise, areas such as the hips, knees, or back relax and reduce stress. You may be interested in: How to Exercise with the Elliptical Trainer

Cycling

Cycling or cycling is also a low-impact exercise. Many people start pedaling with a lot of vigor, but as they are not in good physical condition, they immediately fatigue and stop or stop, so it is best to start pedaling slowly, get your body used to the movement and gain strength and endurance before increasing the pace. Keep in mind that you must place the handlebars and saddle correctly according to your height so that you feel comfortable and avoid hurting yourself. You can do a normal bike (road, mountain, etc.) or use an exercise bike. Before you start, visit this article: What are the Cycling Regulations like?

These low-impact exercises are recommended to start exercising, and in 20- or 30-minute sessions at least twice a week. Once we get into the rhythm, we can increase the intensity to sessions of between 45 and 60 minutes, and then increase the number of times per week that we do this exercise. In addition, you can also do combinations of the above exercises, for example doing a session of each sport on one day, or one day doing one exercise, and on the next day of the week that you have to do sport, perform the other type of exercise.

These have been just some of the low-impact exercises that we can put into practice, of course keep in mind there are many more that you could try if you are interested, but these above are the most common.

Muscle-Toning Activities

Fitness

HealthInFitness

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November 15, 2023

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We know how to tone your muscles, how to make them look stronger and more defined. Defined musculature is always much more attractive, both for men and women.

Muscle toning is usually the obsession of many people about these dates, since there are more or less 3 months left for summer and everyone wants to perform the bikini operation, to get to the summer with a decent physique that looks worthy of being able to show.

The problem is that the internet is full of contradictory information about this topic, so we may be left with quite a few doubts when it comes to toning the muscles, making quite a few mistakes that will make you not achieve your goal or rebound after a short time.

These two articles are sure to interest you:

How to Tone Your Arms Without Going to the Gym
How to Tone Your Legs Without Going to the Gym

In my opinion, there is little information because there is little interest from people in general for this topic, as they are really only interested in getting in shape for the bikini operation, when it should be like this all year round in my opinion.

With the tips I’m going to offer you, you’re not only going to tone your muscles for the bikini operation, but you’re going to be able to stay in shape all your life if you do them often.

What You Need

A tracksuit.
Willpower.
Being able to go to a gym.

Instructions

Dieting:
You may have been surprised to read this, however, you will never be able to tone your muscles well if the percentage of body fat is high, since the fat will cover your work and you will look flabby. I will also tell you that normally strict diets don’t work either, as they destroy your metabolism and make you end up having a rebound effect after a short time, taking the kilos you lost plus a few more kilos as a tip. Instead of doing that I like to do the bodybuilder flexible diet, which is simply eating what you need by counting calories (putting in 500 kcal less than what you need to lose), however, you will need to put all the calories from healthy foods, eliminating foods such as sugar, trans fat and alcohol.
Cardio:
Cardio exercises are quite good when it comes to losing weight and as we know, when we lose weight, our muscles are going to look much more toned because there is no fat. Start by going for a run a couple of days a week (but not because it’s bad for your metabolism) and you’ll see how you start to lose more and more fat and feel better. You can also go cycling, do other sports such as football and in short, move more.

Basic weightlifting exercises:
As I say in other articles, weightlifting should be an activity that everyone should do, as it makes you have a lot of muscle mass and gain strength and health. The best exercises are the basic exercises, with which your whole body will grow and that you should do whether you are a man or a woman.

Bench press: An exercise for the chest and triceps, it is performed on a flat bench, lowering the bar to the chest and raising it explosively.

Squats: Exercise for the whole leg and that also helps you improve your hormone levels naturally. Lower yourself to parallel (when your knee is 90 degrees with your gluteus) and do the squats fully.
Military Press: Shoulder and triceps exercise. Raise the bar all the way up (tuck under it) and down to your chest.
Dead weight: Ideal exercise for the back of the leg, abdomen, trapezius, back and grip. Raise the bar with your back straight and using your glute as leverage.

High-intensity cardio:
Also called hit, it is a type of cardio that is performed at a very short time and at a high intensity. An example is performing sprints (running at full throttle), as it takes a lot of calories and takes little time to do. You can include a HIIT routine 2 times a week (on days when you don’t do other types of cardio) and do everything from sprints, to jump rope, to exercises such as burpees, or jump squats.

Councils

Change forever: Don’t be one of those who only take it seriously before the summer, because if you do it that way, you’re going to lose everything you’ve achieved in a short time. What you should do is try to be in shape all year round, eat normally, avoiding junk food (except once a week as a cheat food) and do not stop going to the gym, as this way you will always achieve a good state of health and a good physical condition.

How To Warm Up for A Fitness Session

Fitness

HealthInFitness

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November 15, 2023

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For any sport we practice, it is necessary to warm up our body in the same way that after practicing it we have to do exercises so that the muscles relax. The before and after sports training are essential to take care of our body. Part of fitness training is this warm-up, just as when we walk first, we do it more slowly and then we gain speed and rhythm in the walk. We’ll give you some tips to learn how to warm up for a fitness session.

It’s a mistake to think that practicing fitness is a matter of going to the gym in sportswear, getting on any fitness machine or equipment and practicing. This, in addition to posing a serious risk to the body, ends up exhausting us prematurely, and prevents us from giving the maximum in each effort, because the body is still ready to assume the new demand to which we want to subject it. For this reason, and so that your body performs better and does not exhaust itself prematurely, we teach you how to warm up for a fitness session:

What do you need to warm up for a fitness session?

10 minutes for warm-up
Oscillatory exercises, rotation and stretching
Light Abdominals and Spinals
Continuous Career
Respiration

Instructions for Warming Up for a Fitness Session

For this demanding physical activity, you need a minimum of 10 minutes before training, a good warm-up cannot be done in a hurry. If you don’t have that time, it’s better to shorten the session, it’s preferable to take away part of the training time and dedicate it to a good warm-up.
Ideally, you should start warming up from the top down, and this order will help you so that you don’t forget to warm up any part of your body. You can start with the neck, or the arms, without involving other parts that are not yet ready. On the other hand, if you were to start with the legs, for example, this would put a strain on the abdominals, shoulders or neck that is preferable to avoid ahead of time.
Warm-up movements should be oscillatory, preferably rotational, rather than the more abrupt movements of steps back and forth, to the right and to the left. Rotate your neck, wrists, forearms, shoulders in a circular direction, always focusing on the areas that will withstand the most effort during the fitness session.
This part of the warm-up aims to prepare the joints to prevent sprains from occurring in the workout or fitness session.
It is good to combine rotational movements with stretching, which are useful to avoid ligament strains. Everyone knows themselves and knows well which are the most fragile areas, so it is necessary to dedicate more care to heating those parts so that they do not suffer.
Then we can work with some continuous running, and we follow up with some crunches and push-ups. This way, the muscles will begin to adapt to the effort.
Every warm-up exercise must be accompanied by proper breathing: you must oxygenate your muscles so that they have enough energy, so breathe deeply and in a rhythmic way.
After the 10 minutes of warm-up, you can start your session and don’t forget to do exercises to relax your tension.

Tips for warming up for a fitness session

Each person should adapt the warm-up to their physical condition, paying attention to their own weak areas, this is regardless of whether your session is a group session.
Visit our fitness category to learn more fitness tips
A good tip is that if you are going to start in fitness, your first two sessions are dedicated only to warm-up exercises, so you will be able to tone your muscles and prepare your body well for exercise.
Warm-up exercises will prevent possible injuries.

How To Warm Up Before Pilates

Exercise

HealthInFitness

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November 15, 2023

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As any sports expert will tell you, warming up is one of the most important parts of your training. By warming up, you prepare your body to face the physical activity you are about to do. Today, almost all of us follow a sedentary lifestyle. This means that most of the time is spent sitting and that we move rather little. When we go from practically no activity to physical activity, our body undergoes a great effort. What you need to understand is that most of our muscles are cold and haven’t done any work all day. In this way, through the warm-up we manage to activate each and every one of the parts of our body. When our muscles have warmed up correctly, they are much more flexible and less rigid and this helps us not to hurt ourselves even if we force them during the training of our favorite sport.

Warm-ups before Pilates are very important. Most Pilates exercises involve a lot of endurance and flexibility work. When we work on our flexibility with cold muscles, two pretty negative things happen. The first is that we are less flexible. In this way, you will notice that it is more difficult for you to do the work and you will feel very rigid. On the other hand, when you try to force your muscles to become more flexible, you may end up injuring yourself. For both reasons, it is important to warm up and stretch very well before our Pilates training.

If you wish, you can access our main Pilates category and if you want to know more about how to warm up before doing Pilates, pay close attention to the instructions below.

What do you need to warm up before doing Pilates?

Yoga mat
Comfortable sportswear

Instructions for warming up before Pilates

The first thing you should do is try to mobilize your whole body. In this way, it is advisable that before doing your Pilates practice you walk for a while at a brisk pace. This will get your blood circulation moving and reaching all parts of your body. With an exercise as simple as this, you will notice how your body temperature rises slightly.
Once you’ve managed to activate your blood circulation and wake up your body, it’s a good idea to start working all your joints. The best thing to do is to start by making small rotational movements that involve the various parts of your body. If you don’t want to forget anywhere, you can start from the highest point and work your way down. This will start by warming up your neck while making gentle turns with your head. Then you will go on to perform them with your shoulders, elbows and wrists, then with your hips and finally with your legs, knees and ankles. If you’ve noticed, what you’ve done so far is to mobilize all parts of your body. Right now, you should feel warmth in all of your extremities.
Now that you have managed to mobilize and involve all parts of your body in the warm-up, it is advisable to do a few stretches. You don’t need to insist too much on this point because throughout your Pilates session you will go deeper into the practice of flexibility. Therefore, do some very gentle stretches that prepare your body for what it is going to do next.
Finally, you should remember not to push yourself too hard during your warm-up. You don’t need to be out of breath, in fact this would even be counterproductive.

Tips for warming up before Pilates

Don’t neglect stretching. There is a belief, totally wrong, that Pilates is a very gentle sport that requires little effort. Pilates, as you will undoubtedly know if you have tried the sport on any occasion, is a sport that requires great physical preparation. Relaxation and flexibility are two of the most important points in Pilates. If you try to push your flexibility limits without warming up and stretching beforehand, you’ll most likely end up hurting yourself. Remember that a good warm-up doesn’t have to take you more than ten. You won’t waste too much time and your training will be much more efficient and effective.

How To Use Treadmills

Exercise

HealthInFitness

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November 15, 2023

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The first benefit of treadmills is that you can start using them regardless of your age, and you can start physical activity by walking on them. Another benefit is that this walking (or running) exercise can be done in a gym or, if you buy a treadmill, at home. The good thing about doing this activity at home is that in the meantime you can play the music that you like the most and that encourages you in this activity, you can also watch television and even watch and take care of your children if you have one.

These machines have several speed options and if you are starting with this exercise, you must be careful. Therefore, here we are going to give you some guidelines so that you know how to use treadmills and thus get started well in this activity that is good for your health as it improves your cardiovascular system and your physical fitness.

What do you need to use treadmills?

Treadmill, water, sports clothing.
Effort and will.

Instructions for using treadmills

It is recommended that first-timers in this activity in their first days set the speed options of the machine to a gentle pace of between 5 and 7 km/hour, which will be like a more or less fast walk. As time goes by, you will be able to add more speed to the activity and more time duration. It’s a progressive work, you shouldn’t do it abruptly because it won’t be good for your health.

Some of these machines will give you the option to tilt the treadmill and look like you’re going uphill. This is good for when you start the activity as you will go at a walking pace and it prepares you to then start running.

It is important to establish the frequency with which you will exercise on the treadmill, and for this it is necessary that you follow a well-established routine because this will lead you to achieve the results. For first-timers, a routine of 3 or 4 times a week for an hour is recommended and the speed as previously recommended from 5 to 7 km/hour depending on the physical condition.

To preserve our health and for our comfort, we will give you more recommendations so that you can get started well in this physical activity:

You should warm up every day before you start the activity, such as walking slowly.
When walking or running, you should have an erect position, facing straight ahead and with your neck straight. Your shoulders should be aligned and your arms should move to the rhythm of your stride. If you take another position, it will cause you aches, pains, or problems.
Then you can make combinations in which you are going to alternate minutes of walking with minutes of running. At first you will walk more minutes than you will run, and progressively you will alternate more minutes of running. This way you will acquire the exercise of running for long periods of time.
Once you have acquired the level of running on the treadmill, you can introduce sets or changes of pace. This will improve your average running speed. You can do sets of 200 meters and rest for one minute between them, sets of 400 meters and rest for a minute and a half or sets of 1 kilometer and rest two minutes between them.
You can then perform peaks of intensity, which will help you burn more fat. The recommended pace should be moderate to approximately 65% of your maximum heart rate, and you can intersperse every so often a sprint (maximum speed or pique) of between 30 seconds or a minute in which the pace should be 85% of your maximum beats. This will bring you the benefit of burning more fat.
Don’t cut the exercise off abruptly, you should slow down gradually.
After the activity, you may feel a little dizzy, which is normal.
After physical activity, you need to stretch your muscles for a few minutes, especially those in your legs.

Tips for using treadmills

Respect the recommended postures to avoid pain, discomfort and accidents.
Wear comfortable, athletic clothing to exercise on the treadmill.
Drink water during exercise time to stay hydrated.
Create in yourself the habit of daily exercise for your well-being.

How To Use the Bosu in Pilates

Exercise

HealthInFitness

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November 15, 2023

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It’s very likely that right now you don’t have the slightest idea what a Bosu is. This is quite common and you don’t need to worry. The Bosu is a very common object in gyms or fitness rooms with a very easily recognizable shape. I’m sure you’ve seen it thousands of times, but the problem is probably that you don’t know its name. The Bosu is a device in the shape of a half sphere or ball. It’s a half-sphere that looks like a fitball cut in half. A support has been added to this half ball on the surface of the diameter, surely now you know what we are talking about.

The Bosu is an item that is very often used in Pilates sessions. It is an object that helps us to improve our balance and allows us to work much more intensely. However, you should not think that Pilates is the only sport that uses this object, as this is not true. Fitness workouts, maintenance gymnastics, physical therapy sessions, and many other types of practices also use it.

Now, as with fitball, to use a Bosu correctly, you need to know what you do and how you do it. Throughout this article we explain how to use the Bosu in pilates.

What do you need to use the Bosu in pilates?

A Bosu
Comfortable clothing

Instructions for using the Bosu in Pilates

The first thing you should do is rehearse in front of a mirror. This point is more important than it might seem at first. By rehearsing in front of a mirror you will be able to observe your movements and correct them as much as possible.
Before you start using the Bosu in your Pilates practice, you should have been practicing this sport for a while. As we never tire of repeating in our articles about pilates, we are facing a rather hard and demanding sport. Using the Bosu further complicates all the exercises. Therefore, it is advisable that you know how to perform more or less each exercise before starting to perform them with the Bosu.
It’s a good idea to take off your shoes to use the Bosu. When using this item, you will find that it is quite difficult to keep your balance on it and the operation will be a more difficult if you slip on your shoes. In this way, it is much more advisable that you use it barefoot. If you’re cold, you can use yoga socks with a pretty good grip.
Don’t use the Bosu if you’re afraid. A common fear is that of slipping, falling, and hurting yourself. No one forces you to use the Bosu and therefore you should only use it if you really want to.
By standing on the Bosu, you are working on your balance but you are also strengthening all your muscles that will be in tension.
You can also use the Bosu lying down by placing your stomach on the surface and trying to raise your arms and legs.
Another fairly common exercise is to stand on all fours on it: with your knees and hands on the surface of the Bosu.

Tips for using the Bosu in Pilates

Remember that the Bosu is not a toy. As with fitball, sometimes we may think that we have an item with which we can have fun and play. This is not the case. It is an object for sports that can even be dangerous if used incorrectly. For this reason, you must be very careful when using it and you should only use it in the way indicated by your instructor of pilates or other sport.
It is best to have a Pilates instructor who can supervise your activity. Although this is not essential, you should remember that Pilates is a much more complex sport than people think and that each exercise must be done paying close attention to each posture. The same goes for exercises in which you include the Bosu.
Learn much more about Pilates in our dedicated Pilates category

How To Use a Heart Rate Monitor

Sports Tips

HealthInFitness

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November 15, 2023

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Exercising and exercising every day is a common recommendation from doctors and physical wellness specialists to keep our heart in shape, which is essential to extend our life and its quality, and avoid all kinds of cardiovascular diseases.

There are sports that are especially suitable for taking care of our heart health, such as swimming, cycling, walking or running, which at the same time consume all those calories we have left over. When you start a physical activity, you are in a different shape than other people, and it is not the same to start running a bike with 5 kilos more than with 20, or with 25 years old than with 55. It is always indicated to start gently, little by little and increase according to your physical capacity.

To evaluate and calculate the way and times to increase your physical exercise, technique comes to your aid, and today we have several devices that allow us to monitor the degree of effort you make at all times.

For example, the heart rate monitor can be a great ally when it comes to regulating the intensity and duration of your exercise and the way you climb one or the other. Here’s how to use a heart rate monitor.

What do you need to use a heart rate monitor?

A heart rate monitor

Instructions for using a heart rate monitor

What is a heart rate monitor? It’s an electronic device that measures the rate of your heartbeat in real time, and tells you your heart rate per minute. It is an elastic strap covered with electrodes that fits to the chest, at the level of the heart. The electrodes record the heartbeat and send the information to a device, a kind of digital watch, worn on the wrist. On this watch you will see your heart rate, a fundamental piece of information to control your exercise or, if you have it, coronary heart disease. The most modern heart rate monitors also include a GPS with which you are geographically located, a calorie counter or an odometer.
What is heart rate? Heart rate is the number of times the heart contracts per minute to pump blood throughout the body, distributing the necessary oxygen and nutrients to all corners of our body. An optimal frequency for our health is defined by blood pressure – the famous tension – and the number of heartbeats. Healthy blood pressure is below 160/95, as measured by the blood pressure monitor. The heart rate of a healthy person in a resting state is between 50 and 100 per minute. The point is that when we exercise, this frequency shoots up and then it is necessary to control them so as not to make an excessive effort that is harmful to our health.
What is the maximum heart rate? There is a rule to be able to calculate it, and that is to subtract your age from 220. This rule shows you that the younger you are, the more beats per minute you can achieve in an aerobic exercise within a range that does not involve risk to your health. For example, if you are 60 years old, subtract them from 220 = 160 will be the maximum heart rate you can achieve by making a physical effort. Or, if you’re 20 years old, you’ll be able to reach 200 beats per minute in your exercises. However, it is very important to leave a margin and not exceed 170 beats per minute in a not too long period of time, minutes, and depending on the physical condition of each person.
Why use a heart rate monitor? There are many reasons to use a heart rate monitor, given the usefulness of this device. Of course, a heart rate monitor can become an everyday accessory, like a watch, for those who suffer from heart disease or who have suffered a cardiovascular accident, such as a heart attack, angina pectoris, etc. In these cases, gentle exercise is usually recommended and in order not to overdo it, a heart rate monitor is an essential monitor. It is also an accessory that will greatly facilitate your work if you are an amateur or professional athlete or if you are a personal trainer. When it comes to carrying out an exercise routine that you will later want to study to evaluate your progress and the level of hardness of it, the heart rate monitor will become an inseparable companion.

Tips for using a heart rate monitor

To lose weight and burn fat, you must not only perform a hard and intense exercise, but it has to last for a minimum of time. That’s why nutritionists always tell you that to start losing weight, you should do the exercises you want but for a minimum of time, at least 30 minutes. Therefore, the heart rate should not exceed 120 or 130 beats per minute. You must combine the intensity of the exercise with the time of the exercise, without exceeding the aforementioned heart rate.