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This is me! IMG_20140519_222031 I have a degree in education, another in “sport and physical activity”, a professional formation in nutrition and several courses about fitness, personal training, health, pilates, spinning, soccer training…

http://martispeblog.edublogs.org/files/2014/09/03-mika-rain-x1gk7q.mp3

Enjoy every day!!

 

 

 

ONE MEDICINE FOR ANY BAD HEALTH

dieting

You can easily find hundreds of articles like this:

Exercise is the best medicine, study shows

Date: July 11, 2014

Source: Queensland University of Technology

Summary:

Women would benefit from being prescribed exercise as medicine, according to a study that revealed moderate to high intensity activity is essential to reducing the risk of death in older women. “What we are saying is that high-intensity exercise is not only good for your physical health but also your brain health. Doctors should be developing exercise programs that are home-based and easy to incorporate as part of everyday activities,” authors say.

 

text from: http://www.sciencedaily.com/releases/2014/07/140711101357.htm
AND THAT’S TRUE!!!!  But we can find the same in our diet

Learn about it:

AS MUCH MORE YOU TRAIN AS MUCH MORE YOU GET

 When you have trained, your physical condition is worse than before you did (that is the reason why if a marathon runner did the marathon again, he would performance worse than the previous one).

So your body needs rest, food and time to recover.

If your training is too low, your body will recover quickly but it won’t get in better shape.

If your training has the correct intensity, your body will recover and will get in better shape.

If your training was too hard, it will take your body a lot of time to recover and it might suffer some injuries.

MORE POINTS:

If you don’t rest enough between trainings, your body will never have time to recover totally and achieve a better physical condition. And every day it will get worse.

If you rest too much between trainings, your body will recover totally and its physical condition will get better, but afterwards it will decline again.

STAGES OF 1 TRAINING:

1. training = fitness loss (because of exhaustion)

2. resting = recovering the fitness loss and getting a better shape

3. resting more = decreasing fitness (because of sendentary life)

KEY POINT:

TRAIN + RECOVERY ENOUGH TO GET A BETTER SHAPE + TRAIN AGAIN BEFORE STARTING THE DECLINING STAGE. = MORE FITNESS

BAD POINT:

TRAIN + RECOVERY INSUFFICIENTLY + TRAIN AGAIN = LESS FITNESS

 

LOOK OVER THESE SOME GRAPHIC EXPLANATIONS AND EXEMPLES. Continue reading

CARDIO TRAINING

indoor-cardio MAchines

ON YOUR WAY (adaptable difficulty and timetable)

SAFE (your first aid kit ia always close at home/gym)

INDOORS (who  said bad weather?)

JOIN A GYM OR BUY IT FOR HOME ( need money)

GET INFORMATION: CALORIES, TIME, DISTANCE… (aproximately)

BORING (for most of the people)

 

AD CARDIO GYM

JOIN A GYM (money)

FIX TIMETABLE (does it fit you?)

VARIETY (cardiobox, dance, spinning…)

MOTIVATION (people, music and trainer)

GROUP (are you shy?)

 

team sportsFUN (time flys)

PEOPLE (social life and organization)

PLACE (outdoors: weather, indoors: booked)

MOVE! (don’t be the goalier)

SKILLS (need some abilities to play continually)

INJURIES (high risk)

UNQUANTIFIABLE (little control of amount of exercice done)

MORE THAN CARDIO (coordination, velocity, agility, balance…)

cardio outdoorsOUTDOORS (how is the weather today?)

ON YOUR WAY (adaptable difficulty and timetable)

FOR EVERYONE (just walk could be fine)

TAKE ADVANTAGE OF (doing errands, going to work, walking the dog…)

FREE (just jump to the street and move)

 

                                                 OTHERS WAYS

wii run game on wheels skating hiking excursion

 

 

WATER_SPORTS_GAMES-RELATED_PARTS watersports-top

 

 

ROPE JUMPING SEVERAL

 

 

 

 

 

 

bodyweightexercises CIRCUIT winter-sports-icons_112449626

 

 

 

 

 

 

 

 

 

 

                       

 

 

 

 

 NEVER FORGET

 

HEARTS RUNNIG

CONSULT A PROFESSIONAL (doctor, trainer…)

WARM-UP (before starting)

STRETCH (after training)

HYDRATE ( shorts glups before, during and after).

PROPER EQUIPMENT (for the activity the and weather)