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Home / chile / 6 tips that we need to keep in the shape we gave you in 2018 and which will continue to be useful next year – BBC News

6 tips that we need to keep in the shape we gave you in 2018 and which will continue to be useful next year – BBC News



One cup more, a second meal, and even a third to not despise the grandmother and those Christmas remnants that can not end up in the trash, and also know even a better day later …

All this helps many of us to add a few pounds of our weight at the end of the year parties.

But do not worry. With a little discipline, you can return to form with some of these practical tips that we gave you in the course of 2018.

And if you are one of the lucky ones who do not care about weight, remember that exercise is not only good for your body, but for your brain and for your mental health.

Therefore, continue and read these recommendations:

Exercise the interval of high intensity: effective, but with caution

They are a bet on many gyms around the world.

Several studies of the effectiveness of high intensity exercises highlight the benefits offered to the body, as well as alert the risks involved in their creation, especially if they are not properly properly.

Woman works on jogging treadmill
Physical effort is the key in interval training.

Besides that They are not suitable for anyone, and even less for those who represent a medical prerequisite.

Interval training is periods of very physical effort (between 80% and 90% of the maximum heart rate of the individual) followed by a time of recovery, a sequence that repeats several times in a session.

BBC journalist Max Mosley, who specializes in medical issues, explains that the advantage of the high intensity interval is that the body is subjected to such a difficult job, the body continues to work after the end of the exercise to try to get back to normal.

This process is known as homeostasis, which is responsible for maintaining precise conditions in each of the cells that make up the human body.

And even hours later, in the recovery phase, metabolism is still active due to the impact of exercises High intensity in improving insulin sensitivity, which controls the amount of glucose that cells absorb.

If you play euphorically, running and jumping is not your job, this is an option

There are many people who for various reasons can not start doing high-intensity routine exercises, but that does not mean that a little must be solved.

A man who makes Tai Chi
Though without sudden movements, Tai Chi also puts the heart to work.

This year, at BBC Deportes, we wondered: can Taichi be effective as Zumba be in shape?

And with the help of the BBC "Believe me, I'm a doctor," we found that although Taichi is considered a discipline without intensity, the reality is that it ends up being more durable than it looks.

Dr. Jet Veldejsen, Van Venten, a professor of biological psychology, said: "We found that carrying out the Tai Chi session offers improvements to the heart rate similar to that of moderate intensity training."

"Although it does not feel as hard as one makes faster movements, the heart works just as hard"

"It translates in favor of the health of blood vessels and makes them more resilient," he added.

Taichi session
Taichi is a thousand-year martial art that was born in China.

The Professor conducted a study together with scientists from the University of Birmingham, United Kingdom, in which they participated volunteers between 65 and 75 years which were not regularly practiced.

Divided into two groups, one was awarded a routine of Zumba classes intended for the elderly, while the other was assigned Tai Chi sessions.

The conclusion, said the expert, is that people do not have to worry if they do not sweat or to think that it's not worth the effort if you can not make more strenuous exercises.

Read this before you start dozens of seats

Who did not do it? Classical exercise by having your back on the ground with your legs pulls out and raises the trunk, which is known in English as sitting windows.

A woman in a position to make a crunch
In the crisis you should not download the lower part of the floor column.

But its efficacy has been put under a microscope for a reason: it has been found that this routine is one of the least effective for working abdominal muscles, since people often perform it improperly, will pull to the body until it touches the knee.

"By lowering the floor column, the work we do in the stomach is transmitted to the internal muscles, such as the hip flexors," Spanish Physical Trainer Juan Francisco Marco told the BBC.

"This causes an increase in inguinal pressure and also a problem is generated, due to excessive operation, at the lumbar level"

Marco advises "look for exercises that focus on abdominal muscles, rectal abdominas, such as crisis or roll up, in which there is a cut in the stem and also works in relation to the slope muscles of the abdomen, which is lateral musculature. "

On crisis it's an exercise that looks like the starting position sitting-up, but differs in that it does not have to remove the lumbar column of the earth to produce a diminution of the body.

Be careful what you are doing

Marco recommended Avoid two versions of abdominal exercises very popular

One makes a crunch
With lumbar and back problems, it is important to seek medical or specialist advice.

One is lifting the legs from the floor, lying on the back and having an upward movement, because "it is an exercise that includes more flexor muscles on the hip and less than the abdomen."

This exercise is still more dangerous when the variant in which the face lies is, the legs are held in the air and throw their feet to the ground, having to prevent them in their paths before they get in contact.

"It's an outrage, because there is a very serious risk of exaggerated lumbar hyperlordosis, which results in herniated disks," said Marco.

The other exercise is that of the bicycle: "What happens is that people point out that it shows a lot in the lower abdomen, but it is also where the flexor muscles pass by and confuse the work of this region with the abdomen."

Five minutes in five minutes you can also go away

According to the World Health Organization, adults should be middle-aged Make at least 150 minutes of aerobic exercises of moderate intensity one week

A woman climbing the stairs
Climbing the stairs of your work can be a good option.

The WHO Council should divide this time into sessions for half an hour a day, but for most people this time is too much and impossible to adjust in everyday routine.

Taking into account this reality, the BBC's Trust me, I'm a doctor (Trust me, I'm a doctor) has increased the chance that instead of doing half an hour of exercise constantly that time was divided into small five minute sessions which can be done at different times of the day.

The question that arises is whether by spreading the exercise will have the same benefit as everything in one block.

For this, an experiment was performed with a group of volunteers who do much less physical activity than recommended and that in the long run they run the risk of suffering from health problems.

A woman stretches into the office
Everything is good to take a break and make a few minutes of exercises.

The result concluded that on average participants reduced sugar and fat in the blood by 40% During the days that you performed, it is continuous or scattered.

This confirms the results of other studies of larger size and offers an alternative to those people who do not have half an hour to practice, but have periods of five minutes.

Either of the two modes of exercise will receive the same benefits.

And if what you want is to get better …

From the age of 30, the natural decline of our muscular and bone force begins. Therefore exercises to strengthen muscles and bones and balance activities are fundamental.

In fact, the report from the health agency of England regarding the Center for Better Aging qualifies these exercises as the "forgotten guide" for health.

The report recommends:

  • resistance exercises, such as raising or using your own body weight
  • games with racketssuch as tennis, table tennis or badminton
  • dance
  • ball games
  • walking or Nordic walking (with cane)

We remind you it's important before you start any practice routine checks with your doctor in case you need to take precautions.


YOU CAN MAKE A JOINT


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