Outdoor exercises help to eliminate stress
Photo: Think Stock
1. Take time to gym equipment
We remain all day sitting in the office. Time to work out the ideal is to change position to shake off the laziness. "To keep stimulated and create an exercise routine, replace the gym in the park," says Marcio Lui, responsible for the proper form of famous as Sabrina Sato. "Walk, run and ride a bike. Your training will be more fun," he says.
2 Invest in circuits
"Move quickly from one exercise to another is great for the cardiovascular system and also to tone the body entirely," says Chico Salgado, personal trainer Fernanda Paes Leme. "Go to a park and do three sets of 15 repetitions of squats, abdominal, jumping jacks, arm bending, sink and jumps restlessly between them," suggests Chico.
3- Check the posture
Have body awareness is key. You should not lift more weight than can stand. Seek the help of a teacher to perform the movements. "Be careful lifting load because poor posture can press bones and ligaments and cause injuries. Check the correct position of the body before doing any exercise," says Marcio Lui.
4 Bring water
During the workout, hydrate yourself is very important to replenish the nutrients in the body. In low intensity training, such as in the gym, drinking water is sufficient. Already in high intensity and long duration, ingest isotonic drinks. But in moderation. "They should not be consumed in excess, because the high level of minerals can overload the kidney function," explains Marcio Lui.
5- Never stop strike
Everyone knows that having discipline is necessary to achieve any goal, but what about when you can not go to the gym? "Change lifts for stairs," says Chico Salgado. At home, you can replace the equipment of the gym for simpler exercises. "Do sit-ups, push-ups and squats with pesinhos" he adds. The important thing is to keep the training routine and not make excuses to abandon the project in good shape.
6- Make outdoor exercise
"Practicing outdoor exercise stimulates the production of endorphins and relieves stress," says Chico Salgado, who is also a personal trainer of actress Giovanna Ewbank. Also, you burn more calories when running against the wind. "Another tip that works is to opt for sports that bring pleasure during practice and are also beneficial to your body. The stand-up paddle, beach soccer and surfing are good examples," he says.
7. Pretend it's still a child
Running is a little boring? Go back to being a kid! "During breaks in the race, jump rope for 20 seconds. This will leave the most fun and dynamic exercise," says Marcio Lui. The combination is overpowering and burns a lot of calories.
8. Jump on the trampoline
Who has knee problems may experience pain when jumping rope with intensity. A good alternative is to jump on the elastic minicama. The knees suffer less impact, which decreases the possibility of injury, and calories burned are the same. "You do not realize how much is working," says Marcio Lui.
9. Stretch always
It is tempting to escape in the last seconds of training and discard the stretch, but this can cause problems. This step is responsible for keeping the muscles flexible. The solution? If you can not stretch post-workout, do these exercises throughout the day: move the neck, squat down to touch the feet and do side bends with arms outstretched.
10- Stay on the line
Do you need a little help to achieve a healthy body? Applications for mobile phones and tablets can help. The GOOD SHAPE magazine (boaforma.abril.com.br) serves as a calorie calculator. That is, it helps to find out the number of calories must be ingested to reach the desired weight in accordance with the amount and intensity of exercise practiced during the day. It is a practical way to document your progress and whether you can surrender to a piece of chocolate cake.
11- Press play!
When it comes to getting in shape, every encouragement is welcome and the music can be a great ally. Try to put together a playlist with tracks that consider exciting. Songs that have marked and animated hits, like hip-hop and house, are usually the best options.
12- you have to sweat
"People do not like to sweat, but this is very important for the body. Perspiration serves to adjust the body temperature," says Marcio Lui. Use a towel if you think you are sweating excessively.
13- Do not forget the snacks
Feed yourself before and after exercise for best results. In the pre-training a small bar of cereals or an apple help keep the pike. "Then it is important to consume carbohydrates and protein, it is they who will repair the muscles and prevent catabolism - excessive wear of the muscles, caused by poor diet and excessive physical activity," says Marcio Lui, who is also personal Alessandra model Ambrose.
Photo: Think Stock
1. Take time to gym equipment
We remain all day sitting in the office. Time to work out the ideal is to change position to shake off the laziness. "To keep stimulated and create an exercise routine, replace the gym in the park," says Marcio Lui, responsible for the proper form of famous as Sabrina Sato. "Walk, run and ride a bike. Your training will be more fun," he says.
2 Invest in circuits
"Move quickly from one exercise to another is great for the cardiovascular system and also to tone the body entirely," says Chico Salgado, personal trainer Fernanda Paes Leme. "Go to a park and do three sets of 15 repetitions of squats, abdominal, jumping jacks, arm bending, sink and jumps restlessly between them," suggests Chico.
3- Check the posture
Have body awareness is key. You should not lift more weight than can stand. Seek the help of a teacher to perform the movements. "Be careful lifting load because poor posture can press bones and ligaments and cause injuries. Check the correct position of the body before doing any exercise," says Marcio Lui.
4 Bring water
During the workout, hydrate yourself is very important to replenish the nutrients in the body. In low intensity training, such as in the gym, drinking water is sufficient. Already in high intensity and long duration, ingest isotonic drinks. But in moderation. "They should not be consumed in excess, because the high level of minerals can overload the kidney function," explains Marcio Lui.
5- Never stop strike
Everyone knows that having discipline is necessary to achieve any goal, but what about when you can not go to the gym? "Change lifts for stairs," says Chico Salgado. At home, you can replace the equipment of the gym for simpler exercises. "Do sit-ups, push-ups and squats with pesinhos" he adds. The important thing is to keep the training routine and not make excuses to abandon the project in good shape.
6- Make outdoor exercise
"Practicing outdoor exercise stimulates the production of endorphins and relieves stress," says Chico Salgado, who is also a personal trainer of actress Giovanna Ewbank. Also, you burn more calories when running against the wind. "Another tip that works is to opt for sports that bring pleasure during practice and are also beneficial to your body. The stand-up paddle, beach soccer and surfing are good examples," he says.
7. Pretend it's still a child
Running is a little boring? Go back to being a kid! "During breaks in the race, jump rope for 20 seconds. This will leave the most fun and dynamic exercise," says Marcio Lui. The combination is overpowering and burns a lot of calories.
8. Jump on the trampoline
Who has knee problems may experience pain when jumping rope with intensity. A good alternative is to jump on the elastic minicama. The knees suffer less impact, which decreases the possibility of injury, and calories burned are the same. "You do not realize how much is working," says Marcio Lui.
9. Stretch always
It is tempting to escape in the last seconds of training and discard the stretch, but this can cause problems. This step is responsible for keeping the muscles flexible. The solution? If you can not stretch post-workout, do these exercises throughout the day: move the neck, squat down to touch the feet and do side bends with arms outstretched.
10- Stay on the line
Do you need a little help to achieve a healthy body? Applications for mobile phones and tablets can help. The GOOD SHAPE magazine (boaforma.abril.com.br) serves as a calorie calculator. That is, it helps to find out the number of calories must be ingested to reach the desired weight in accordance with the amount and intensity of exercise practiced during the day. It is a practical way to document your progress and whether you can surrender to a piece of chocolate cake.
11- Press play!
When it comes to getting in shape, every encouragement is welcome and the music can be a great ally. Try to put together a playlist with tracks that consider exciting. Songs that have marked and animated hits, like hip-hop and house, are usually the best options.
12- you have to sweat
"People do not like to sweat, but this is very important for the body. Perspiration serves to adjust the body temperature," says Marcio Lui. Use a towel if you think you are sweating excessively.
13- Do not forget the snacks
Feed yourself before and after exercise for best results. In the pre-training a small bar of cereals or an apple help keep the pike. "Then it is important to consume carbohydrates and protein, it is they who will repair the muscles and prevent catabolism - excessive wear of the muscles, caused by poor diet and excessive physical activity," says Marcio Lui, who is also personal Alessandra model Ambrose.
Comments
Post a Comment