Speeds up your metabolism: 10 tips to burn more calories

With each year that our metabolism is slowing and costs us more maintain weight usually, and if we do nothing to care for him began to gain pounds eating or training as before. Do not resign yourself to thinking that there are things of the age, it is not so difficult to return to start the metabolism and return to burn and when you had 15 years and eat as a file without bloat, we teach you how.

Experts say that the metabolism is becoming vague with age because from the 35 years it starts to decrease the percentage of muscle and if we do nothing to prevent it, burning fewer calories each day and begins to accumulate fat where before there was. The aging process is associated with flab of fat and pounds, but increasingly there are more people who reach 50 with better bodies than when they were 20 years old, and in many cases have not gone under the knife, what they have done is to learn how metabolism works to train properly, eat better, and put in place to burn calories every year.

? Women a case apart

Women have a rate of basal metabolic rate lower than men, first because they tend to be smaller and less weight to them, and second because they generally have more extra fat for motherhood and less muscle mass. It seems a disadvantage, in fact ensures the survival of the species; you know... we are prepared to be mothers and survive periods of poor nutrition still be attractive. In the past, the youth of a woman was measured by their lovely cheeks and rolls that were lost with aging together with its freshness; but good nutrition has changed the rules, now middle-aged women accumulate fat as if they were fertile-age youth and this is no longer attractive. Researchers have discovered that an adult woman earns an average of 500-600 grams each year, so you can make that they accumulate between about 10-15 kilos of 20 to 40 years.

Hormonal changes, pregnancy, post-embarazos, stress, lack of time for exercise, etc. seem to conspire against women of today to reach menopause coated with a layer of difficult to remove grease. Some changes are inevitable, you can't live with canes or dye your hair if you do not like, but before the kilos, better not get used to them or you mecogi to disguise them, with thicket Associates come a lot of health problems, and the sooner you take them off, healthier you will be and more will enjoy life at any age.

Functional progressions 12: stabilizers of the core

The core is considered as a functional block which allows efficient transmission of forces, represents the point of support for the different levers. We must adapt this structure so that we can assume intense and complex exercises through the different muscle chains. Starting from stable situations we will advance to vertical positions by proposing actions that challenge the stability.

Here is video exercises with which you can exercise your area of the core:

Lying stable exercises must be the initials. Crunch exercises and abdominal traditional in the soil are the most basic.

Handling of loads adds variety and development of strength in the muscles of the trunk then integrate it into more complex movements.

Loads applied at different levels. Pulleys represent an appropriate means to the stability.

To increase intensity include the plates and all its variations alternate supports.

It challenges the lateral stability performing inclinations in a vertical position with a load on the head. He starts on his knees.

It varies the position of the body maintaining the stability in the spine in standing position. The exercise of "windmill" is involved in the stability of the core and girdle.

The center of mass of dynamically standing varies. The exercise of "halo" with a load is a great challenge to the core.

Media work in suspension or unstable supports as roller offers an unstable situation that requires greater motor control and stabilization. Keep the stability at different inclinations.

Finally working with accelerations is the most demanding exercise. In this exercise of flexion and extension, the braking Eccentrics are as demanding as the concentric actions work.

Another variation of an intense work with explosive force are the crunch with momentum in position of Fund where the abdominal wall should perform intense work. Only for performance and people with high level of form.

Are you stressed? Turn off that fire!

There are people who only mention them words stress, anxiety, nerves... already are fatal. It is a common evil of our society. Athletes and people foot say that they frightened when the heart-pounding them quickly without apparent reason, when they have tremors or lack them the breath. Stress causes the activation of a series of physiological responses that can be misunderstood and confused with "is giving me a heart attack", "I'm going to lose control", "I have something very serious, I'm dying". Also accompanied by difficulty sleep, stiffness in legs and arms, and many other symptoms that witness in the stomach, skin, vision and even sexual response (stay calm, gatillazo most come because of anxiety problems, and not because you have a biological difficulty maintaining the erection).

We live with these symptoms on a daily basis. They are the signs of anxiety and stress. When you perceive them means that your nervous system is activated and that he is trying to defend itself from any threat.What is a threat to you, may not be to your opponent or your neighbor. Why our nervous in this way, if a priori system responds makes us feel bad, and not help us? Because the response of fear comes in our genes from the man lived in caves, for thousands of years. In the caves, the beast was the threat, and the response that allowed the man to survive, was the fear. The brain received the warning signal when the man identified the mammoth (mammoth endangered the life of man, the female and their offspring who was in the cave) and the brain sent a signal to the sympathetic nervous system so that it is activated. How to defend against a beast? The brain was an assessment very fast I have personal resources to fight against the mammoth and win? If the answer was Yes, he attacked. If the answer was no, he fled, leaving IE running. Both the struggle to escape, he needed the heart to beat faster, blood be distributed to peripheral muscles, will accelerate the pulse and respiration... the same response that gives our body when it does physical exercise.

Stress and anxiety are your friends, you need them to survive. But do not need them to dangers that do not threaten your life. Imagine you're going down the street and someone approaches with bad intentions. You will need to run, or ask for help, ultimately, get safe. If you're completely relaxed, you would not have reaction capacity. Therefore, the anxiety and stress continue to be your allies. But you must decide when they have to activate and when not. Ultimatelyit is you who decides what your battles.

If convert the day after day in a continuing threat, if public speaking is dangerous, if linking you ashamed, if you behold the work as a "stressor" interview, if the traffic you freak out, waiting in a queue despair you or get ready for this career... your world will be full of "stressors" that will cause you anxiety.

You need a trigger level that will allow you to compete well, be in a State of wakefulness and answer the questions of the interview, but you have to learn to regulate you. Search your rhythm in life and in sport. That pace that allows you to be effective, but that you do not block.

(function(d, s, id) {var js, fjs = d.getElementsByTagName (s) [0];) If (d.getElementById (id)) return; js = d.createElement (s); js.ID = id; js.src = "/ / connect.facebook.net/es_ES/all.js#xfbml=1"; fjs.parentNode.insertBefore (js, fjs);}(document, 'script', 'facebook-jssdk'));

That do not iron you grilled prono: learn to do it well

Prono is an excellent exercise to work the core, but also for improving postural control.This must be positioned in the hip in the neutral position, you should avoid both excessive, lumbar lordosis and overactivation of the abdominal muscles that occurs when you place the column in Flex.

Adequate control by placing the hip in the neutral position.

Excessive contraction of the abdominal muscles with retroversion of the hip.

Excessive lumbar lordosis by lack of control and strength.

(function(d, s, id) {var js, fjs = d.getElementsByTagName (s) [0];) If (d.getElementById (id)) return; js = d.createElement (s); js.ID = id; js.src = "/ / connect.facebook.net/es_ES/all.js#xfbml=1"; fjs.parentNode.insertBefore (js, fjs);}(document, 'script', 'facebook-jssdk'));

If you run it takes care of your lumbar area

? buttock lift: Start with your knees bent, feet apart the width of the shoulders and hands on the nape of the neck, from this position separates the buttocks from the floor, keep 30 "and low. Repeat 6 times.

? legs to the sides: In the same initial position above Ponte a towel between your knees, pressing to make it secure, and take them to the sides, making 10 inclinations for each side.

? shrink-stretch: Ponte de side and snuggle up to arching the back of convex shape and holding you knees for 30 ", little by little you bow in the opposite direction, to put back the more concave as possible, stretching arms and legs. It repeats the sequence 6 times.

? pelvis rotation: Initial position as in the first exercise, elevates the lumbar without the buttocks and then lower it by pressing on the ground everything you can to eliminate the back hole. Repeat 10 times, a gentle rhythm, very well controlling the movement.

It is always a good day to start running

Not all beginners are the same. So I've wanted this article is divided into three very clear blocks and give each group a proper challenge. We have on the one hand to those who really do not have run never (that in three months they will be running an hour), have to people making other sports but they are rookies in race walk (which have as a challenge get an hour at a 10 km race) and, finally, we have that they were brokers but life away them shoes and ranging back through the front door, that I have booked an appointment with the half marathon for them. Lace you well that here we go.

It trains your balance

It is one of the qualities that we do not pay much attention, but it is important for physical activity as well as for your everyday life. If you realize, even walking is an unstable situation. If we talk about sports, the demand is much higher, not only for a better fluidity of movement, but also for a better reaction capability that will avoid possible injury.

You rebalance ?

To start, the first thing is to evaluate your stability and proprioceptive, both the upper train as inferior. The undercarriage is normally more stimulated than the upper legs keep us standing and allow us to move, therefore they receive many more stimuli than the top. To check if your legs have good proprioception and respond well with quick adjustments, try these two exercises that will also serve to stimulate the sensory receptors of your muscles.

The first period consists of stay in a single support for a few seconds and change in a slow and controlled manner to the other leg. It is more likely that this exercise does not pose any problem.

Performs the same exercise but with your eyes closed, if your sense of balance is trained and have a motor response set, you should be able to change 4 times while keeping the balance of each leg about 10 seconds. If you try it, you will quickly be amazed of how difficult this simple exercise when done with your eyes closed. This shows us until grade depend on vision to maintain the balance and that our brain's sensory receptors relies. If you are not able to perform this exercise, it is undoubtedly the time a little train your balance and proprioception.

To evaluate your top train, you'll need a fitnessball: sit on the ball and these three exercises.

An acceptable level of stability is to sit on the ball without resting your feet on the ground. You will notice how difficult this simple exercise for most people, especially in sedentary population.

A good level of balance is considered when we are able to separate the arms Cross and even extend them upward. Athletes who perform activities that require balance such as ski, surf, mountain bike... should be able to cope with this exercise without any problems.

It begins at the site
In addition to these test-exercises, you have the possibility to perform other exercises on the site, to start with a first level of difficulty. They are exercises without movement, and orientation changes.

Located several objects to your around and tries to play with one leg while the other remains in support by continuously adjusting the stability. Test with both legs, it is more likely that you feel as a leg gives you more stability than other, normally the right hand leg.

Finally, be kneeling on the ball and maintain this equilibrium situation, is guarantee of great stability and postural control.

With a dumbbell in one arm and one leg, performs a side tilt maintaining the balance. Get several repetitions and switch to the other side. This type of exercise can make them by way of warming before your strength sessions.

Have you ever seen the Sport Life of Reebok Shoes?

Aim well hastag #yourReebok, because with the new Reebok app you can also design shoes that most go with you. You only have to enter the website of reebok, choose the model of shoe, and characteristics of color and mosaic that you like, or even put your name. We already have ours! They are CrossFit Nano 3.0, which will be yours?

Reebok.es

It is selling the December issue of Sport Life

Prevent injuries is objective number one which becomes the last Sport Life of 2013. December magazine is now available on newsstands and has as main article exercises you must do to prevent the most common sports injuries.

But there are more issues. In the nutrition section you will find the hot topic on how to pass these Christmas without extra weight gain. Also we tell you how much fat is healthy and what food you have to include in your diet if you want to gain muscle mass, improve your rest or more abdominal mark.

132 Pages bringing Sport Life in December you will learn to plan a strength training by yourself and so you can really to custom design fitness sessions.

In the section on health and sports medicine we seek solutions for those who are noticed lacking energy for a charged work, sports training and stress daily.

And, of course, the new Sport Life also comes loaded with practical articles of sport which is one of the hallmarks of the magazine. In the running section we present an Introduction to the training of speed, and that there comes a time that if you don't begin to do series, changes of pace, slopes, etc you sealed as a broker.

In addition, you will be surprised infographics we've prepared for the article "A triathlete on the inside", we give you the tricks to be able to skate in the complex jungle of the city (bypassing urban elements, kerbs, dodging steps, etc), we give you the solutions to the main obstacles that you find yourself in your outputs with the mountain bike and finish off with a new session of swimming pool lessons.

We look forward at the kiosk with 132 pages full of information to indulge our passion for the sport!

Leg exercises and core

Both the work of legs and abdomen us very worried women, but if you do it separately and localised takes us more time and will be less functional. With these exercises work your legs while you get a waist-shaped.

This month we are giving away a paragliding ride

The experience that brings you Zonaregalo.com offers you the opportunity to fly hang gliding, I paramotor and paratrike more of 20 regions located throughout Spain. In addition, so don't forget this unique experience, including a photo gallery or video of the flight, and in most of the options, the ski lift up to the detachment zone. You only have to tell when and where, Zonaregalo.com does the rest.

You're a born adventurer but you have that earring baptism? Because you have it easier that ever to participate in this sweepstakes, you only have to be a user of the web of Life Sport and not check the option not to receive our newsletter, you receive our newsletter. If you already receive it, you are already participating. Lots of luck, and to the adventure! If you want to get web user of Sport Life you can do so by clicking here.

The 3 most common problems of the corridor

Problem 1: views from the rear hips range to run instead of keeping it horizontal. If you stick a post-it on the top of each buttock a companion will appreciate it better.

? Solution: Strengthens the buttocks with exercises like the kick back and above from the position of four supports.

Problem 2: run with shoulders rounded and developed.

? Solution: Your breath is limited by that position and you have headaches in addition to not take advantage of your power. Do shoulder stretches, taking them back, chest and neck flexors.

Problem 3: legs misalignment with the knees moving inwards.

? Solution: your hip flexors are too tight and shortened. Iliac psoas stretch.

The squat at your fingertips

The squats are one of the basic training, necessary for performance both initiates and exercises. So hated and admired, so criticized as revered, the squat is a movement that late or early us we must deal with, whether in the gym, practiced sport or even in everyday life. Because sooner rather than later you'll have you faced with this basic movement, you're going to get ready so you can get all the possible out of their benefits and avoid or minimize their potential risk situations.

From the mechanical point of view, the squat is a natural movement with motor skills, for training, in addition to assumed improvements in strength, presents important motor transfers to other exercises. It is almost unthinkable to perform certain exercises if before is not trained this fundamental movement.

TECHNIQUE

Although there are very clear principles, please bear in mind that the perfect technique and sole discretion there, the correct technique depends always ultimately of the anthropometric dimensions of the performer. The dimensions of the different levers are different in each person, so we must not observe a single criterion but throughout the movement as a whole, taking into account the levers and proportions of each person.

CONVENTIONAL SQUATS
The classic to force improvements.

SQUAT WITH DUMBBELLS
More stable and without a load on the column.

FRONT SQUAT
Required for subsequently loaded.

Prepare your San Silvestre with Chema Martinez

The first of our plans is intended to all those girls that them to chopped the bug in the running thanks to the women's race.

As you can see in the plan, the recommendation is running three days a week. No more, it is very important to assimilate well workouts, especially that of quality on Friday in which we suggest you do changes of pace to improve aerobic power.

A common defect of the girls is always run the same distance and pace with which only improve your aerobic capacity. That you may understand it, training so you can endure long but you can not go fast. Never run two days in a row. It is the key measure to prevent injury during this period in which neither your muscles or your joints are still totally unprepared for the intense running.

The shooting on Tuesday it is important to be soft, that at all times you can go talking without that voice is choppy. That is the best symptom that your heart rate is below 75% of your maximum. For changes of pace, as time will go alternating fast (you set the pace per kilometer, if you want to reference by heart rate monitor must go to 80-85% of your maximum in the lengths of more than 1,' and 85-90% in the short) and soft.

Training plan

20' soft + 20' changes of rhythm (alternating 2' to 5'/ km and 1' soft) + 10' soft

1 hour progressive. Starts very slowly (6 ' 30') and ends at 5'/ km.

25' soft + 20' changes of rhythm (alternating 1' to 4'30 and 1' soft) + 10' soft

1 hour 10' progressive. Starts very slowly (6 ' 30') and ends at 5'/ km.

25' soft + 20' changes of pace (3' to 5'/ Km and 1' soft) + 15' soft

1 hour 20' progressive. Starts very slowly (6 ' 30') and ends at 5'/ km.

Specific physical preparation: football

Football is a collective sport that in addition to technical and tacticalneeds of varied physical qualities, since during the game explosives gestures, changes of pace, agilityare... for 90 minutes, so also a component of resistanceis necessary.

We know that the technique and agility decrease with fatigue, so a good physical preparation, as well as being necessary for the physical performance, allows a better response of the neuromotor system during longer. It will also prevent alterations typical as the pubic osteopathy.

PARTS OF THE BODY THAT IS INVOLVED

A high setting neuromotor is necessary to coordinate movements and ball handling.

The movement of the arms acts as a "rudder" resetting the balance at each change of position.

The muscles of the core are responsible for transmitting forces between upper and lower train in an efficient way.

The adducts are great tensions, they are involved in the stabilization of the pelvis and driving and hitting of the ball.

Props on a foot receive stresses and impacts high in aggressive gestures for the stability of the joints.

Seven questions about irregular rules

There are women who are like clockwork every month, others never meet date 'd', what is normal? As it is quite relative, hence the importance of attending your gynecological revisions when you touch by age and condition. If something concerns you, you ask for quotation and don't miss it. Menstrual irregularities may be a symptom that something is wrong.

1 The cycles should be 28 days?
The menstrual cycle may last between 21 and 40 days. If your rule come regularly every month, da same be every 24 to 36 everyday, not should worry. If it alters and changes suddenly a month, it doesn't indicate anything, but if it recurs, go to the specialist.

2 Few days last the normal rule?
Menstrual bleeding usually lasts between 3 and 6 days. Oral contraceptives tend to shorten the duration and intensity of bleeding and intrauterine devices (IUDS) may lengthen it. If the bleeding is very intense and lasts more than 5 days, or if you have iron deficiency anemia, it goes to your specialist to rule out other problems.

3 What if I don't have the rule in 3 months?
Women athletes with intensive training and a strict diet may appear 'amenorrhea' or absence of rule by the decrease in body fat. If this is your case, you should go to a specialist, you are not thinking of you that it is a 'normal' result of your training. Amenorrhea is one of the 3 symptoms of the 'triad of the athlete', along with anorexia and osteoporosis, and if prolonged in time can lead to a
premature menopause and other complications, you do not trust.

4 When is menstrual pain normal?
A normal menstrual pain can endure perfectly without painkillers and is reduced over the years to become a weak nuisance. More severe pain may indicate problems that require that you immediately go to a specialist. Don't get used to take pills, they may mask the first symptoms of disturbances in the uterus and ovaries.

5 Is normal to change the character with the rule?
Don't be swayed by stereotypes. Our female hormones have ups and downs, but that isn't an excuse to lie down on the couch to eat chocolate. It takes the reins of your hormones and you change your mind, sport is key because that not only helps to reduce pain and fluid retention, also releases endorphins that put you in a good mood and avoid the unhealthy snacks from the days of rule. If you are not able to encourage you and your mood swings are 'exaggerated', seek professional help because it may not rule that affects you.

6 Do irregular rules cause overweight?
In an American study published in the journal 'Fertility and Sterility' menstrual irregularities in girls from 14 years, have been associated with problems of overweight, obesity, hypertension and glucose irregularities. It remains unclear whether menstrual problems originate reverse or metabolic problems, but there are relationship.

7 Can an irregular rule mean that I am sterile?
Menstrual irregularities may be associated with infertility, but they are not a guarantee that you are not going to stay pregnant. The first thing is to go to your Gynecologist as soon as you notice any. Do not wait to want to be a mother to worry about!

Nothing to run more

Lumbar muscles, represented mainly by the quadratus lumborum and the pyramid, exercises a function of stabilization of the trunk while running, keeping it in an upright position. As well, a lack of tone in these muscles causes a fi tness position in running, which ultimately generates lesions. To avoid that annoying and continuous pain, we recommend three execute simple exercises:

A 4 x 25 m. dorsal Remada with ball: lying face up, trapping a ball between the abdomen and the thighs, move the hands of inside out on both sides of the body.

B. 4 x 50 m. with pull-buoy. 1st 25 swim front crawl. 2. 25, 5 meters swimming crawl - 5 meters sliding while maintaining position of least resistance.

C. 3 x 30 "/con 30" of rest. Keep upright, avoiding movements forward or backward from the body. Paddling keeps the body with the head out of the water.

The posterior thigh musculature consists of the semimembranosus, semitendinosus and biceps femoris. It is easy to forget to do a job of strengthening isolated in that area, since most of the attention was the lead of the former area of the thigh muscles. Do this what causes? As always, a decompensation when making a powerful stride, losing strength in the part end of the impulse of the stride. In addition, to be weaker, the possibility of Contracture or break brilar fi increases considerably. How can we strengthen the back of the thigh? We propose several examples:

A 3 x (10 reps with each leg. To the end with both legs, 50 m. swimming soft).Lying face-up knee flexion. I placed a "churro" between your legs. The active or phase flexion with more force than the recovery of the initial position.

B. 3 x (10 reps. hamstrings with each leg with fins + 50 m swim at soft pace). Is important that the lumbar spine not be arquee (slightly flexed knee support) and approaching the heel as far as possible to the buttock.

C. gluteus heels race. Typical race technique and back strengthening exercise out of the water. To do so within the water you increase the resistance on the back of the thigh and part of the impact on the kneecap tendons. Place the back of each hand on each buttock.

Become the adidas Supernova 6 "Boost"

After the powerful launch in 2013 of the technology Boost, a special polymer characteristics of damping, response and durability, the evolution was not going to do wait, integrate this advantage in other models of the brand with a more open philosophy of use.

The new Supernova Glide 6, or Supernova Boost as many now call it, will be one of the best sneakers of 2014. Instead of the TechFit of its upper part used in the Energy Boost and Adistar Boost, very flexible and comfortable but a subject to fair, it employs a new textile that perspires better and offers greater structural support. The soleplate takes 55% boost, and the rest of EVA, weighs only 295 g (size 9-USA), is for neutral runners and is particularly stable plate that uses as a template.

It is also used for torque technology, which enhances its qualities of stability. Recommended for riders between 60 and 90 kg. There is also a version of woman. Of course the big plus are thousands of TPU pellets that make up its midsole, Boost system, which gives you that feeling of dynamic buffer conveniently and quickly with a wide majority of runners ideal for the more response possible.

Roberto García, technical adidas (champion of the cup of Europe's Cross by clubs in 2005 in addition to bronze at the Athletics World Cup 5,000 m), with who we share racing during tests of the shoes along big Chema Martinez, he explains in this video.

Recovery: your key to success

We always pay much attention to train harder, to be able to support more workloads, to train more days, more time... However, little attention pay to recovery processes which is where there really are benefits and adaptations that we want. Please bear in mind that if you pay attention to these processes, you get benefits as or more important than with your own training load.

The recovery is not only to sleep. In the field of training, recovery begins after the last repeat, at the moment in that end up your career or when get off the bike, and can last for days depending on load and media that you put to facilitate these processes. To get the best results you must point recovery in three levels: metabolic, structural and nervous.

During the effort, our body is catabolic phase, i.e. degraded molecules to obtain the necessary energy, mainly the phosphagen and stored in muscle glycogen reserves.

Muscle contractions, either by high-intensity as a strength training, or amount for a long time as the race or cycling, cause tissue damage in tissues at all levels: muscle, connective, and even bone. In this case, recovery involves resynthesizing contractile and of support structures.

The recovery of the nervous system

High training periods decrease availability of neurotransmitters such as acetylcholine and dopamine, which are in charge of "communicating" our muscles with the central nervous system. Can symptoms such as fatigue, lack of coordination, apathy, etc.

Streamline recovery processes can make the difference between a proper performance or overtraining and the failure to achieve your goals. Now you will describe the measures which should not miss on your planning, some of which are highly recommended and others that many people think that they might help but that may actually be even counterproductive.

? Respects adaptations

The fundamental principle is to respect the times that our different systems required to assimilate and produce the necessary adaptations in each application of the training load. In this box you have, by way of guidance, the recommended minimum time that is necessary to respect between each load according to the ability to develop in a person already trained.

Specific physical preparation: martial arts

The practice of martial arts need the combination of qualities like power and mobility, together with a great demand for coordination and accuracy of movements. Therefore, not only is necessary a good basis of strength and flexibility, also should be as specific as possible with specialty-specific gestures and demanding stability and equilibrium situations.

PARTS OF THE BODY THAT ARE INVOLVED

The extensor muscles of the legs contract quickly to generate explosive power and precise movements.

It takes an wide range of mobility to articulate to generate broad movements and in which the technique see provided. The hip joint is the most important.

Agility is achieved by movement of the arms engaged in the maintenance of the balance, counteracting the movement of the legs

The musculature of the trunk stabilizes the body, transmitting forces. It also acts as a protective of internal organs in case of receiving impacts. Needed a strong and functional abdominal wall.

Balance and quick in support responses is needed as there are twists, pulse, receptions... and in many cases are done with the foot exposed.

4 exercises to "mark muscle"

Nothing like going to the gym and do a routine complete, working all muscle groups and combining with a bit of aerobic in the tape, the bike or the elliptical, but if you cannot, do not find time in your life and want to look good, there are four exercises that you will see results in a short time. You only need some dumbbells and a bench, or a site which support you.

? Complete these exercises three times a week, between 1 kg (if you're starting) dumbbell 5 kg

? Perform 4 series of 10 to 12 repetitions of each movement.

A coffee to train better?

Coffee has properties that help you train better:

Energizer. Its content in caffeine gives us energy, increases the heart rate and makes us to keep us more alert.Antioxidant. Is source of antioxidant polyphenols that help the natural system of protection against the radical freehelps burn fat.Caffeine makes the use of fats, saving glycogen and prolonging the time of exercise.Increases physical resistance and delays the onset of fatigue. Caffeine blocks in part the action of adenosine, a substance that is responsible for among other functions to transmit the feeling of tiredness to the brain. It also increases the amount of Catecholamines in the plasma and helps the body adapt to the physical and mental effort.Reduces muscle pain. Coffee seems better than an aspirin, according to a study by the University of Georgia, although the effect is more effective in people who do not drink coffee regularly. To avail of these effects, it is very important to carry out a moderate coffee consumption. If you go with the dose, you can have problems of nervousness, insomnia and diarrhea. In addition, your body gets used and let appear the positive effects.

Take with Sport Life December the Fitness Guide or the Guide to sports nutrition

This month of December we recover the 2013 Fitness Guide and nutrition for athletes Guide! If you missed these two special, now you have the opportunity to get them with your December issue.

If you want to know all the secrets and the best fitness exercises, or if what you want is to get a day in nutrition, with the best tricks, tips on food that "build" the athlete, this is your chance. £ 4.50 (A euro more than the regular price of the magazine) you can get one of these two guides, end of the year and always start a 2014 with the theme of sport and health. Don't miss them!

But don't forget that this special pack Sport Life + Guide to Fitness or nutrition guide, it is optional. If you prefer to buy only the number of December you can do so at your kiosk, for the usual price of 3.50 euros.

Snacks Sport Life

Train your brain with a Sudoku while you eat this sandwich in the office, you'll see how you solve it best with this combination of essential fatty acids for brain and antioxidant vitamins that delay neuronal aging.

1 lettuce leaves, 1 slice of Smoked Salmon, 2 slices of goat's cheese, medium avocado and 2 slices of rye bread.

? By ration of 190 g: 361 CAL, 20g of fat (30% CDR), 29g carbohydrate (10% CDR), 19g of protein (38% CDR), 9g of fiber (35% CDR). Plus: 336 mg of omega-3, 277 mg of phosphorus and 29 mcg of selenium.

A few leaves of lettuce on the sandwich troop-satiating fiber and give a vegetal touch to the sandwich. In addition the lettuce contains sedative substances that help you to reduce stress when you eat at work.

A fine lonchita gives you protein, phosphorus for healthy fats in the form of omega-3 fatty acids and linoleic acid to help prevent neural aging and the brain. To be smoking adds more salt and must be consumed as soon as possible to avoid allergic reactions to histamine.

Goat milk has a more similar to human milk composition and brings more fatty acids necessary for the proper functioning of the nervous system, as well as calcium and protein for your workouts.

Sliced or spread, avocado brings monounsaturated fat involved in the normalization of cholesterol and help keep clean and flexible arteries to get a further ten of oxygen to the brain. It also adds lutein, a carotenoid antioxidant that delays the onset of cataracts and ocular degeneration. More antioxidant vitamins A, C and E, and vitamin B6 to better assimilate fats, help the immune system and keep in shape the nervous system.

It is a dark and dense, very rich in satiating and laxative fibre bread, provides vitamins E and B and minerals such as magnesium, zinc and phosphorus. Rye has less gluten than wheat by what can be tolerated by people with small gluten intolerances, though not for celiac patients. Rye provides linoleic acid for your brain and contains rutin, a substance that strengthens the capillaries and improves venous circulation.

We're giving away a New Balance 890 New York Edition among our followers

We want to celebrate that we are about to reach the 50,000 "like" our page in Facebook Sport Life. and what better way of celebration that sort among all our followers these esperadisimas Limited Edition New Balance 890 New York. To enter the sweepstakes, simply you give to share news!

Las New Balance 890v4 NYC are the most desired running shoes of the season.  Inspiarada in the elements street of New York as the bright colors, the ubiquitous cement, street art and the majestic bridge of Brooklyn this limited edition allows you enjoy the 890 that enhances the characteristics of damping, adjustment and stability that have made it in its fourth version in one of the best options for runners seeking to improve their performance while minimizing risk of injury.

top 5 fruits after training

When you agotas your glycogen reserves you need to replace them immediately, this will keep your metabolism active rather than slow down and will allow your deposits to grow that much faster. To do this you need high index foods Glycemic, which carbohydrates are absorbed in less time. Do you know what is "top 5" by glycemic index fruits? Here you have it:

Highly moisturizing, but very low in calories. Provides potassium, vitamins A and B2 and lycopene, which reduces the risk of prostate cancer.

Excellent power-to-volume ratio, they are very nutritious and contain iron, potassium and phosphorus. They provide vitamins A, C, thiamine, riboflavin and niacin as well as being a good source of fiber.

They provide glucose, fructose, fibre, potassium and iron in more quantity than fresh because they are dried grapes. You can also take them during the year as provisioning.

The less mature, more rich in starch, a carbohydrate of slow assimilation, so are best mature after exercise and less mature before it. Anticalambres (contains potassium, magnesium and manganese).

The yellow contain more provitamin A and antioxidants

good for the skin because it protects you from the Sun. Very moisturizing, potassium and diuretic properties. Very low in calories, contains adenosine with anticoagulant effect which helps to prevent thrombosis and infarction.

Sumario Sport Life 176 Diciembre 2013

? Sport Time: news to keep abreast of the latest sports practice, with the test that tells you if you are overtrained, or guide the healthy fats you need in your diet. Heat engines for these sports and holiday dates and give you the consejos so you give up the day of the Saint Silvestre butt. So that you do not lose time or surrender on your day of sport with the drop of temperatures, here is the list with most powerful foods that allow you to pay and the best teas that recharged the batteries or help you sleep. In case outside little, did you know that you have one more ligament? They just discover the so-called Antero-Lateral ligament, which has a very important role in Anterior cross ligament injuries. And yet we still have things to surprise you sport! Don't miss the 8 keys to coping with the cold and known and adapted the eccentric phase to your goal. We also bring you the tricks of the pair of brothers who together with our Gomez Noya, dominate the triathlon world: Alistair and Jonathan Brownlee.

? Sport Online: The new GPS Garmin Edge Touring and Touring Plus allow you to choose the style of bike you want to practice to design the ideal route with directions (turn turn!) to reach your destination. adidas brings you the latest to train as a professional in your sport: to the miCoach for running, the brand has just added X_Cell, in order to evaluate and improve the speed of reaction and the ability to jump in basketball, football, volleyball, tennis... And if you're a lover of the movement, take a look at the new ATC9K HD action camcorder, with a force more cane sports sensor. To go one step further in your training, we are presenting some "crazy pots": with the last application Nike + Running, you can share photos of your experience runner on Facebook and Twitter; and with MYFITNESSPAL you can have control on your diet and physical activity, know what you spend and eat; and attention, because it has a data base with more than 20,000 food so nothing does not escape him.

? recipe: Tartare of venison with Apple.

? Sport Nutrition:Joan Canals, an expert in supplementation, clarifies issues raised by you; also answer the question of what would be the ideal recovery supplement, and included the tricks of supplementation of Loles Vives, sprinter, jumper and current world record-woman in the 60-meter dash.

? collectable "Functional progressions" No. 12, stabilizers (core.)Our expert in fitness, Domingo Sánchez, presents you the exercises with which you can develop and adapt the core to take intense and complex jobs in a gradual way.

? Sport Health: did you know that chocolate can be a good companion before intense workouts? Do and what the beet can help you to improve your marks? Discover in this section another good reason to exercise past the age of 65; or the essential that is to have a good mattress and the steps that you must follow to select it.

? woman: give you exercises to work the buttock and improve your posture.

? Fitness: Our expert in fitness, Domingo Sánchez, aims (and before the end of the year) that you not injury in your sport, either tennis, basketball, soccer, running, skiing, skating, biking... or at the gym! For that it presents you the best exercises to prevent injury to compensate for overloads resulting from your sport.

In this issue of December Sunday also explains you how to design your own session of strength to become your own coach

? nutrition: our 25 tips to live Christmas with health, joy, enjoying the food, shaped and winless kilos!

? Running: get started in the training of speed with the best Advisor: Agustín Rubio presents you the best advice and the best plan to make your career does not stagnate.

This month, moreover, big Chema Martinez explains you how to improve your stride with a table of exercises to work race technique and be quicker to invest the same effort and injuring you less.

? swimming: to the G.A.P water! This month get wet and tones buttocks, abdominals and legs with exercises that you propose in the pool.

? bikes: polishing your failures and corrects the small deficiencies that you find, especially in difficult terrain or technical questions, with lots of practice and the advice that we are presenting.

? Triathlon: do move your muscles when you run, swim or ride a bike? What exercises are best to enhance your musculature of triathlete? In this article, we teach it yourself from within.

? skating: This month you will learn to move safely around the city on your skates. There will be no staircase that you can resist!

? laboratory: we present you the latest Mizuno: shoes Wave Rider 17, good for any corridor without problems of tread and the Wave Sayonara, with a plus of damping that make them ideal for asphalt. We have also tested the Dahon Speed P8, a folding that will be your best friend if you are looking for a way to get around the city with agility. Just arrived, introducing the new version of the legendary photochromic glasses Vortex, with a high quality of vision that adapts to the changes of light almost instantly. And now that seems imminent compulsory to wear a helmet cycling also by the city, alternative as the Helt Pro gain strength, a discreet, comfortable helmet with an infinity of models also for ski and snow.

? health: if you feel no force at end of year, we give you tips to start 2014 with all the energy you need to get your challenges, maintain weight and exercise.

This month we also present an article about kinesiotape. We are sure that once you've wondered what are these strips of color carrying more and more elite athletes... And most importantly: do they work?

? reporter Sport Life: Juan Francisco tells you your adventure of how traveled the world bicycle through photographs from 16 countries and 5 continents.

? Sport Life style: the hottest sports news.

? Bazaar: in November are the only ones that fall, not your hair leaves. Discover the best products to take care of your hair and avoid falling.

? beauty: We bring you the list of essential Christmas gifts of beauty and health.

? Outside: news outdoors and nature, with the winning image of the contest "a place in the world", Scott Grip 2 shoes, perfect for your trail running and classic jacket Millet Roc+Ice improved with the Windstopper system to provide maximum protection. As a short route, you propose the "route of lead", in Linares.

? 50 ideas: your agenda for leisure and sport, always a day.

? interview with Nairo Quintana, rated second in the Tour de France 2013.

? special snow: don't want that snow getting caught by surprise, and so to prepare well the winter season, we give the best tricks for your implementation to point in skiing and snowboarding:

Ski resort: so if this is your first time with skis or if you not yet since last season, give you tips for the first touchdown of the snow season. Snow: Fidel Alonso, runner of the team HEAD, gives you the best tricks this season enjoy "surfing" on white and you free of vices that let you develop on the table. Bazaar: not forget to skip to the tracks "icy" it is basic to be well equipped. To do this, we tell you what you should ask the Kings to be butt in your days of skiing, snow, or trekking.

10 keys to be happier and better athlete

We tend to think that happiness depends on external factors. The truth is that nur living conditions are important, but only to determine 10% of our sense of happiness. The factor more important to be happy are voluntary activities we do and that has much to do with the sport. My personal experience in the competition has shown me a curious thing: athletes happy are those who ultimately get the best results.

www.universidaddelafelicidad.es

Key to personal happiness

I choose to be happy. Happiness depends more on yourself than from the outside. The key is to enjoy what you are doing.

Enjoy every workout

Trains your mind and become your ally. Get ahead yourself, rely on the people who surround you, consider new challenges...

Living with gratitude. Concentrate on what you have and not what you can not reach.

Enjoy every small victory, it will help you to achieve the following

Be happy every day and not leave it for when something special happens.

Enjoy every workout, not only of the competitions.

Take care of your body and learn to listen to the messages that you send

Essential for sport

Defines what you want in your life: set you targets.

In sports, if you don't have goals, watertight you.

Connect daily with positive emotions.

Enjoy the euphoria that provide you the endorphins when you train.

Invest in experiences, not in material things.

Swimming your first journey, crossing a goal with your son's hand, finish your first marathon... few things can make you as happy as sports experiences.

Do not you come back renewed your obligations after a good workout?

Follow healthy sleep habits

So essential for the sport and for happiness.

(function(d, s, id) {var js, fjs = d.getElementsByTagName (s) [0];) If (d.getElementById (id)) return; js = d.createElement (s); js.ID = id; js.src = "/ / connect.facebook.net/es_ES/all.js#xfbml=1"; fjs.parentNode.insertBefore (js, fjs);}(document, 'script', 'facebook-jssdk'));

It becomes a machine your heart

Improving performance in cardiovascular training are multidisciplinary and specific concepts, i.e. depend on several factors and each person produces different adaptations, so does not exist for all valid training. On the other hand, nor is (or is very smart) training more and more and more. Treatment which should receive training in a sedentary person or a high-performance athlete is very different and what can be better for one, turns out to be counterproductive for the other.

To help you optimize your training sessions, we will develop specific content for each level of performance. We help you integrate into your session content that will allow you to improve your adaptations and get better results.

? Your first months

The objective at this stage is to overcome the first three months of training. When an activity starts, the first sessions tend to be confusing since we do not have an objective perception of the effort and do not know the adaptations in our body, it is safest to let a few days of aches, overload, bad breathing rate... physical issues that affect the emotional state with feelings of inability to end up throwing cold water and making us fail. With these tips you'll be much easier to undertake the first stage:

Many people who begin a cardiovascular work are limited by their muscular system, more so the cardiovascular. I.e. appears before a fatigue in the muscles of the legs than a cardio-respiratory fitness level fatigue, keystrokes do not tend to be very high but it is difficult to complete one hour of aerobic work, or a few days appears muscle fatigue. In these cases, we find a lack of adaptation to muscular level and it is desirable to introduce a program of toning to lower during the first weeks. Strong legs allow you to train more and better.

It is highly recommended that you use a heart rate monitor to watch your heart rate (HR) and know how to answer your heart to relate your feelings with real intensity. On the other hand, the heart rate monitor is a great motivation tool, today provide you calorie consumption, margins of dream job data and they can organize your workouts by controlling your weekly exercises. Without a doubt, bring a newspaper, will motivate you and help you see your progress.

During the first 2 or 3 months, it is preferable to move slowly. It tries to exceed a minimum of 2 hours per week of work, you can distribute it as you want, but the ideal would be about 40 minutes distributed in 3 days or 30 minutes approx. in 4 days. In terms of intensity, you use not caution you, stay in a range between 40 and 70% of your maximum HR. If you take time without doing anything, prevents start for the race, bike, it is preferable you elliptical and rowing, if you don't have possibility starts with a program of walking - jogging.

Here's a weekly distribution of how should be your first few weeks. In this example raised two weekly days of circuit training toning and four sessions of cardiovascular work to complete 2 hours a week.

4 days/week