Unique rehabilitation program
Even experienced runners should remember that a too heavy load not heals, but on the contrary, destroy the body.
I repeat: even if you feel good, you should consult with your doctor before you run!
Medical monitoring is especially necessary for those who have serious cardiac abnormalities. People with moderate to high coronary risk can start
and without such control under condition of strict observance of gradualism in building loads.
To begin with, determine your optimal heart rate — a heart rate (HR), which yields optimal health benefits. How to calculate this value?
Determine your maximum heart rate, which is $ 205 minus half your age (women from 220 take away your full age). For example, in 50 years the maximum heart rate for men will be 205 — 25 = 180, women: 220 — 50 = 170 BPM is the Optimal heart rate is 80 percent of these indicators. For example, Continue reading
Autonomic dysfunction may be caused by lack of oxygen. It is known that stress increases blood pressure, pulse quickens, breathing becomes rapid and shallow, and the blood not receiving enough oxygen. In stressful situations, to relieve excessive tension, it is recommended to breathe slower and deeper. Of course, slow the heart rate or to reduce the pressure force of will the majority of people not in condition, but it is possible to control the rhythm and frequency of breathing. Because the breath is one of the regular functions of the body, which man can manage to hold your breath, slow down, or speed it up, take a deep
From the breath affects the body’s oxygen supply, and hence the work of the heart. If we breathe correctly, in our body improves venous circulation, blood, and bodies more intensely saturated with oxygen, increases blood flow in the capillaries. In Eastern medicine it is believed that human health depends on how it maintains and uses given to him from birth air energy, Continue reading
How to eat before and after workout
So, today let’s talk about how to eat before and after exercise in order to lose weight and to build muscle.
Let’s start with building muscle.
If your goal is to build muscle, workout and proper diet is required. Training in this case should be 4-5 times a week, with large weights and small number of approaches. Special attention should be paid what you work with weight should be based on the limit, i.e., the latter approach should
really be the last, not so that you have 20 times can raise the dumbbell, for example. Cardio activity should be, but more in the form of warm-UPS and cool-downs, i.e. not as intensive as those who want to lose weight.
About the power situation is this:
Before exercise for 15-30 minutes, you must drink a protein shake and eat a piece of fruit.
Many people prefer to train in the evenings. So the question is: how to eat after a workout, in this case, it is also Continue reading