Category Archives: Fitness

New study: Effects of energy drinks

There is a new study on the effects of energy drinks and the conclusion is not good news. Peveler, WW, Sanders, GJ, Marczinski, CA, and Holmer, B. have been published their study to determine the effect of 3 different energy drinks on cardiovascular and performance measures. It is important to recognize the difference between these new products and traditional soft drinks such as coffee, tea, sports drinks (such as Gatorade), sodas, juices, or flavored water.

“Fifteen recreational runners completed 5 trials. The first trial consisted of a graded exercise protocol. The 4 remaining trials consisted of 15-minute economy trials at a treadmill. An hour before subjects ingested 1 of the 3 energy drinks or a placebo. HR, BP, VO2, and rating of perceived exertion (RPE) were recorded during the 15-minute trial.

Fifteen-minute systolic BP readings were significantly lower in the placebo trials in relation to the 3 energy drink trials.

  • There were no significant differences in diastolic BP and HR.
  • There were no significant differences found in VO2 or RPE measures.
  • The findings show no performance benefits under the conditions of this study.
  • However, there does appear to be a significant increase in systolic BP.”

Translated, performance is not a reason to drink energy drinks. Caffeine and taurine will not enhance your performance. Your heart will beat faster and this may induce you to think you´re performing better. False impression.

Actually, if you take a look at a previous study (John P. Higgins, Santi Yarlagadda, and Benjamin Yang. Cardiovascular Complications of Energy Drinks), there is no reason at all to drink these beverages. This study concludes that energy drinks are “associated with complications not only patients with underlying cardiovascular conditions but also in young people.”

It would be a disaster if doing sports, trying to perform better, you get serious health issues because of a bad choice. Choose traditional: water, juices, sports drinks, and enjoy the process of a healthy living.

 

Diet and exercise by Paige Johnson

Hello, dears!

Paige from Learnfit.org is visiting us again! She loves offering her advice on weight lifting and strength training. Today she´s here to talk about diet and exercise.

“Diet and exercise are oftentimes directly associated with a slimmer waistline and improved muscle tone, but the pair can affect your physical health in more ways than just physical appearance.

What Are You Eating?

The food you put in your body can reduce the occurrence of negative health issues and promote a healthy heart and prevent disease. High blood pressure, or hypertension, may result in heart failure and premature death, but by incorporating heart-healthy foods into your diet such as whole grains, poultry, fish, and nuts, you can reduce your risk of developing hypertension.  Eating right can also boost your immune system to build up your body’s defense against communicable diseases, and even help combat depression and addiction.

However, eating right means eating the right foods such as fruits and vegetables, which contain key vitamins and nutrients. The following vitamins are essential to physical health:

  • Vitamin C – boosts iron absorption, enhances immune function, promotes healthy gums, resolves to bruise (citrus fruits, cantaloupe, mangos, kiwis, pineapple, strawberries, leafy vegetables, asparagus, avocados)
  • Vitamin A – prevents cell damage, heightens infection resistance, maintains skin of gastrointestinal and respiratory tracts (apricots, carrots, sweet potatoes, pumpkin, yellow squash)
  • Vitamin B-6 and B-12 – vital for central nervous system, essential for the metabolism of amino acids and protein synthesis, improves immune system function (dark green leafy vegetables, legumes, nuts, seeds)

As you make changes to your diet, make sure you eat at least three meals a day or five small meals throughout the day, and avoid skipping breakfast. Aim for balance, and eat a variety of foods such as grains, lean meats, dairy, fruits, and vegetables.

Get Moving

According to research presented by the CDC, physical activity can strengthen your bones, build muscle, and reduce risk of diabetes and cardiovascular disease. Your bones, joints, and muscles support your body and enable you to move, so it is important to protect them. Physical activity can slow the loss of bone density, help with arthritis pain management, and help you increase and maintain muscle mass and strength. By getting active, you can also reduce the risk of heart disease by improving cholesterol and fat levels, keeping blood vessels flexible, and reducing inflammation of the arteries. Beneficial changes in cholesterol include a decrease in unhealthy LDL cholesterol, and an increase in healthy HDL cholesterol. Exercise directly affects the heart itself too. As you exercise, your heart grows stronger, enabling it to pump more blood with each beat, and work at maximum capacity with less strain. The resting heart rate of those who exercise is also lower, as the heart exerts less effort to pump blood through the body.

Blood pressure can be regulated through regular exercise as well, with sedentary people having a 35 percent greater chance of developing high blood pressure than those who are regularly physically active. Regular exercise keeps arteries flexible, benefitting blood pressure, but keep in mind that high-intensity activity may not lower blood pressure as effectively as moderate-intensity exercise such as walking, gardening, or dancing. If you have high blood pressure or heart disease, ask your doctor before starting any kind of physical activity to maximize the benefit and reduce the risk of causing further damage.

As you find ways to get moving and active, think of creative ways to incorporate it into your daily life. Perhaps you’ve always wanted to learn archery or a new style of dance. Include your family and friends by having an epic battle of freeze tag, or working together on a home project such as building a treehouse or planting a garden. Diet and exercise improve your health, so you might as well have a little fun while you are at it.

Jordan´s Breakfast Club Notebook

Hello dears!

I have an exclusive workout for you today. As you know,  I´m a proud member of Jordan´s Breakfast Club. Last December, I had an interview with the Jordan Marketing Director to give them feedback. She told me that new version would be available next autum, but I received it on February!

Club´s workouts are delivered via Facebook Messenger. I have used Facebook for training before, but I like Evernote better. So, I copied every message and workout as a note, adding my own little extras.

Jordan Club Notebook

The notebook with all the workouts is public and you can find it here. No downloads or info required.

I think between Facebook and Evernote´s version is you can easily record your times, reps, etc. Then you can easily access this info anytime. Facebook messenger is not the best to do these things, or that´s my opinion.

Also, you can easily contact me if you need help or support 😉

If you want to improve your stamina, quickness, and strength, this is your workout.

If you desire an exclusive world class workout, this is it!

If you Love basketball and want to train like a Pro, what are you waiting for?

If none of the above, I would love your opinion anyway 🙂 Visit the notebook and let me know what you think 😉

Hard work pays off

Hello dears!

I have exciting and exclusive news today. As you know, last year I´ve been working on a free fitness calendar. This January I was delighted to show you what I had done, some workouts or challenges focused on multiple goals. If you need to refresh your memory, please read Workouts for free.

A few weeks ago I received an email from Stanza´s founder herself. I´m not going to share the whole conversation but her first sentence explains why she emailed me: “We noticed that you’ve logged in and added events in the last couple weeks”.

I felt observed (but in a strangely good way), and I laughed as I thought: “the last couple weeks? Really? Where have you been last four months?”. No, I didn´t tell her that! It was just my first thought. Then, I came back to my sense. She wanted some feedback and got a few questions.

Honestly, I don´t know a word about startups, how they work or who does what, but it´s very cool the founder of a company reaches you to ask a couple of questions. So, I answered her questions and gave my opinion. I thought it was it all but she had one surprise. A huge one!

Stanza´s tech team has been working on dynamic rolling calendars but they are not available yet. Guess who has not one, but two rolling calendars before anyone else? You´re right! Me! The tech team converted my calendar in a rolling calendar. What does it mean to you?

No matter the day of the month you join the calendar, it will sync Day-1 to your calendar. You can sync today and a friend of yours on Thursday, both will get Day-1 in your calendars, on different dates. Using a regular calendar, your friend would miss three days. I think this is a great feature for fitness calendars.

I had to choose because I had too many challenges and the tech team had to convert the events one by one. So I decided to keep the most demanded, muscle gain and fat loss. I hope you like my decision. Also, I´ve made the proper adjustments to turn them awesome 30-day challenges.

But, let me tell you that these challenges will start on March 1st because I need to finish some other things that were on hold as I worked with these guys.

As you may expect each workout contains exercise demonstrations, instructions, tips, playlist, links to contact me if you need support, and a positive quote (you know I can´t live without them).

You should take a look, choose your challenge and add it to your calendar, today. And then, tell your friends, neighbors, coworkers because some of them would like to know about this 😉

Have a great week!

 

Exercise for teenagers

Hello, dears!
young sporty woman preparing to run in early foggy morning in th
The NHS recommends to teenagers an hour of physical activity every day to stay healthy.
Sadly, there are people who do not like sports. However, when I hear a teenager “I do not like sports”, I’m always tempted to reply, you haven´t had time to try them all. Besides the most popular, there are plenty, beneficial to growth, sports. Pick something that you find interesting, if you hate running, don’t run.
My dear teenager, exercising is good for you because keeps your body at a healthy weight, keeps your bones strong and your joints healthy, helps you sleep better, produces endorphins that make you feel happy, and reduces stress. If these are not reasons enough, you can have fun and make friends!
The recommended exercise routine consists of three components: aerobics, strength training, and flexibility. Why? Aerobic exercises quicken your heart rate and breathing and are good for your heart. Strengthening your muscles allow you to be able to increase your endurance. A flexible person has a lower chance of getting sprains and strained muscles.
Sports are a great source of aerobic exercise. A soccer player may have great cardiovascular endurance, but he probably will have very little muscular power, especially in the upper body. The physical benefits of a sport usually depend entirely on characteristics of the sport itself.
A proper strength training program will fix this imbalance, focusing on those areas not involved in a particular sport. Also, it will improve your sports performance, enhancing your weak points. 2-3 short sessions on days off your team training will make a huge difference.
Last, but probably most important, take the time to stretch, every day. Staying injury-free throughout the sports season requires a proper stretching routine. Stretching before athletic activity helps prepare the muscles for exercise. Stretching after exercise has proven to be important for preventing injury. Let me tell you 4 tips on stretching:
  1. Avoid any bouncing or bobbing while doing a stretch.
  2. Do not to push yourself too much. To be more specific, always avoid trying to stretch if it feels uncomfortable.
  3. Keep your body relaxed and stretch both sides equally, so that you can improve your overall flexibility and range of motion.
  4. Don’t be afraid to ask for help. If you´re not sure how to do something, ask.

Stay active and have fun!

Exercise after pregnancy

Hello, dears!

Along with tons of joy, pregnancy comes with lots of questions. After pregnancy,  how to get back in shape and all kind of questions related are very common. I´ve seen many women go to the gym for the first time after pregnancy. Although exercise may feel like the last thing you want to do as a new mom, according to The American College of Obstetricians and Gynecologists, it does have benefits:

  • It helps strengthen and tone abdominal muscles.
  • It boosts energy.
  • It may be useful in preventing postpartum depression, by increasing the levels of feel-good chemicals (endorphins) in your brain.
  • It promotes better sleep.
  • It relieves stress.

The most important exercises in the first few days after birth are your pelvic floor exercises. Start doing them as soon as you can.

The pelvic floor is a broad sling of muscles, ligaments and sheet-like tissues that stretch from your pubic bone at the front of your body, to the base of your spine at the back. Your pelvic floor supports your bladder, bowel, and uterus, and gives you control over when you empty your bladder or bowel.

Having a weak pelvic floor makes it harder for you to squeeze the muscles and sphincters at the bottom of your bladder. You may find that you accidentally leak a little wee when you cough, sneeze or exercise. It affects up to a third of all new moms.

Your pelvic floor affects your vaginal muscles, too. You may find sex less satisfying if you have a weak pelvic floor.

Doing just a few pelvic floor exercises every day will help to treat symptoms, and will help to prevent problems later on so, include pelvic tilts, belly breathing, and abdominal bracing in your daily routine as soon as you comfortably can.

More details on pelvic floor exercises at Pelvic Floor First, an amazing Aussie website!

It is recommended at least 150 minutes of moderate-intensity (this means: you are moving enough to raise your heart rate and start sweating) aerobic activity every week. But this is imprecise because it´s also recommended a warm-up and a cool down (10 minutes each). At the end, doing it properly means 40-45 minutes a day. Good news is walking count as exercise! Walking is a great way to get back in shape. Walking outside has an added bonus because you can push your baby in a stroller.

Last, but not least, muscle-strengthening activities like yoga, Pilates, and lifting weights should be done in addition to your aerobic activity on at least 2 days a week. All these disciplines have not only a few exercises or routines but specialties adapted to your needs.

Start by strengthening your core with this easy exercises, when you feel ready:

Belly breathing: Belly breathing simply involves allowing your stomach to expand and contract as much as possible while you actively inhale and exhale as deeply as possible.

Abdominal Bracing: Begin by lying face-up on the floor. Brace your abdomen by contracting your entire abdomen as if you were preparing to get hit in the stomach. From here, perform different movements with your arms and legs (such as raising one or both arms overhead or extending your legs while keeping your back flat against the floor).

Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor or propped on a ball. Brace your abdomen and tilt your pelvis back by pressing your lower back into the floor. Hold this position for five seconds then repeat.

Happy training, Moms!

 

 

Free Fitness Advice

Hello, dears!

New Year, New Service 🙂

Also, because I´m going to reach 1500 WP followers soon and I want to celebrate and appreciate your unconditional love and support. So, I´ve decided to give free fitness advice instead of a cheesy post.

If you are already struggling with your Resolutions, you want a professional judgment, a fresh look or/and a sincere opinion, I would love to hear from you.  Click on the image below to fill the test, and I´ll be back to you as soon as possible.

free-fitness-advice