A healthy lifestyle is a useful habit for millions of people across the planet. One can meet at least a dozen of joggers in the park, while all the gyms are overcrowded after the working day is over. If you want to join the group of health, check out the best fitness trackers and train effectively.
Top List of Fitness Trackers in 2019
10. Moov Now is a simple app-compatible tracker that can work up to 6 months charged from batteries. It can motivate a user to start training. A full-fledged tracker at a competitive cost.
9. Misfit Ray is peculiar for being charged from replaceable batteries, thus, it can work up to half a year before the need to replace one.
Your body and mind need a good rest after exercising, to facilitate their recovery and make you feel like new once the training is finished. Relaxing after the gym is important so that your whole body returns, little by little, to its normal state by extra firm mattress prior to the effort you just made, but do you know what to do to achieve it?
Your gym routine has been a tough job for your muscles, which has been in tension for a considerable time. To the physical effort involved in trying to perform the number of repetitions set for each exercise, lifting a certain weight or holding more minutes on the treadmill, bike or elliptical, we must add the mental work of concentration that training requires.
Going from that situation of maximum effort to the state of rest is not always easy and the coaches agree on the importance of doing it in the right way, in order to take advantage of all the benefits that sport implies. Spending a few minutes relaxing after training will, for example, prevent you from falling asleep if you have done an intense routine at the end of the day, or from noticing your stiff muscles a few hours after the end of the session.
According to the well-known circular of the Ministry of Health, creatine, after the branched amino acids, of the category of products aimed at the integration of amino acids and derivatives, is defined as “an amino acid derivative with a function of energy phosphate reserve at the muscle level”. Our body consumes and transforms approximately 30 mg of creatine daily for each kg of body weight, equal to about 2 grams per day for a 70 kg man with a total creatine content of about 120 grams, which is eliminated in the urine under the form of creatinine.
It is important to note that skeletal muscle has a capacity to store creatine at no more than 150-160 mmol/kg, which makes integration with high doses of creatine unnecessary, as the muscle would not be able to accumulate larger quantities and the excess would be lost in the urine. The daily requirement of creatine can, therefore, be estimated at around 2 grams, half of which derives from the endogenous synthesis (above all at the level of the liver) and a half from the share taken with the meat. The creatine present in a normal food ration (exogenous portion), together with that produced by our body (endogenous portion), is therefore largely sufficient to cover the daily needs, replacing the portion of creatine metabolized and lost in the urine, while the only endogenous portion is able to cover the needs even in the case of vegetarian diets, which, being devoid of meat foods, are unable to supply the substance already constituted: 200-250 grams of meat contains about 1 gram of creatine.
It is no coincidence that the Ministerial Guidelines specify that “The use of creatine can be configured, as for other substances synthesized by the body, for dietary purposes in relation to particular needs linked, for example, to an increased need or a reduced synthesis. ” If the recommended dose is 4-6 grams per day, this cannot exceed a thirty-day intake period. Beyond this period, the dose must not exceed 3g / day.
Dinner should not be very abundant, but light and weakly alkalizing, with a prevalence of liquid and/or semi-liquid preparations and with reduced protein intake. Therefore the typical dishes of the Italian gastronomic tradition are preferred, such as minestrone soups and creams of vegetables and legumes, mashed potatoes, followed by a digestible dish, for example oven-baked chicken or fish croquettes, or a boiled or soft-boiled egg, cooked vegetables and fresh fruit.
It is good practice to avoid, as far as possible, ingesting protein and starchy foods with the same dish or meal, due to the contrasting effects produced by these foods on gastric secretion, with consequent lengthening of digestion times.
It is not convenient to combine meat and milk, as well as eggs with milk and its derivatives.
It is not convenient to associate proteins and starches with acidic foods and drinks as the acidity of the latter slows down the digestion of both protein foods and starches.
Always useful advice is not to take in exaggerated quantities drinks or stimulating foods just before training: tea, coffee or chocolate, during physical effort, increase the oxygen consumption of the heart, increase the heart rate, increase the metabolism of the most of the body, in exchange for a small and transient feeling of well-being or a reduction in the sense of fatigue; at the end of the training, they can cause nervousness and insomnia. Fruit consumed on an empty stomach is much more digestible.
By now everyone recommends eating at least 5 meals a day:
For the midday meal it is considered more advantageous to propose an easily digestible “single dish”.
In this way, after the afternoon rest, the athlete will be ready to train again in the best “recharging” conditions of the tissue deposits of glycogen and high energy molecules (adenosine triphosphate and phosphocreatine), without however having too busy digestive processes.
After the afternoon training, the athlete should consume a small snack, mainly liquid, with a good energy content (energy of exclusive carbohydrate origin, oligo, and polysaccharides) and rich in minerals, to replenish hydro saline losses in a short time and balance with food alkaline the tendency to acidosis produced by muscle fatigue.
Fats or lipids, no matter if of excellent quality such as extra virgin olive oil or less valuable as certain seed oils, develop more calories than all other nutrients: 9 calories per gram, compared to 4 calories of one gram of carbohydrates or proteins.
But the problem is not only in calories, but there are also many other functions that fats can perform, depending on the different chemical structure:
in the good (carriers of fat-soluble vitamins, constituents of cells and other important organic structures);
in the bad (they favor the increase of body weight, but also the formation of atherosclerotic plaques in the arteries).
Therefore, although they are also the fats of the essential constituents of our diet, it is advisable not to eat too many, especially when it comes to animal fats.
Before a workout or a competition it is good to avoid too fatty foods such as creamy, fried cheeses, desserts with cream and cream.
there are no foods that can win a race, but there are many foods that can make it lose.
Starting from this assumption it is necessary to create a food awareness, and become familiar with a few general concepts that it is useful to know to set up a correct diet, in relation to the physical efforts to be sustained.
A healthy lifestyle is not just a phrase. This is a fashionable trend that inspires people to keep on a diet, regularly train, and maintain the healthy state of the body due to various additional procedures: massages of different types, aromatherapy, etc.
When a person decides to be active and to go in for sports, at the very beginning, it is worth considering the aspects that influence the effectiveness of training:
Schedule: one should visit a gym or jog regularly, otherwise, it is a waste of time. Undoubtedly, it is better to go to the gym at least twice than never, however, any visible results can be expected.
Technique: any exercise should be technically proper executed.
Load: an insufficient loan is not effective, while an extreme load is harmful to your body.
The first two aspects depend on you — make a schedule of training and adhere to it, as well as ask a training specialist to help. As for the load, it is one of the most crucial and decisive factors.
Every person who wants to achieve certain results in sports, no matter at a professional or amateur level, understands that training and physical activity only are not sufficient. One should remember about drinking a sufficient amount of water, as well as keep up with a balanced ration.
In which way can this balance be reached? Sports nutrition has been created to add it to the daily food consumption.
The Main Myth About the Nutrition for Sports
Hearing about it, lots of people think about completely artificial and chemical substances. However, this is not true. Checking the contents, one may find out that the protein is extracted from natural cow or goat milk, while the other elements are synthesized in the lab just like medicine. Like the vitamins one may buy in a pharmacy, nutrition for sports is an additional source of useful elements for the body that is under the stress due to physical activities.
No matter at which level, professional or amateur, it is impossible to avoid injuries. Undoubtedly, a person in the gym is used to feeling certain pain and inconvenience. It is essential that training can not be easy.
When a person is intending to gain muscles, training becomes more intensive, while the weights that are used become heavier and heavier. For this reason, sounding quite trivial, the main reason for injury is neglecting safety rules and precautions. Also, problems may appear if a person uses and handles sports equipment incorrectly.
What May Happen During Training
The first and most essential is paying attention to the signals that are sent by the body. If one feels nauseous or giddy, that can be a sign of a disorder. Quite probably, the load is too high. Thus, one should stop training and reduce the load afterward. However, if symptoms do not go by, it is better to arrange an appointment with a doctor.