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Care needed when resuming post-vacation exercises

Care needed when resuming post-vacation exercises

Some special care needs to be taken when resuming workouts after the holidays. After all, some studies have already shown that it is possible to lose up to 30% of the strength that was achieved with only 10 days stopped. Of course this does not happen for everyone. It is necessary to analyze the history of physical activity (how long you have been training, how many times a week, and type of training intensity) and how many days you have been unemployed.

Bodybuilding after the holidays

Considering all this is very difficult to imagine what would be the new starting point in bodybuilding after the holiday period, a general suggestion is to decrease something around 20% the intensity of training.

This reduction can be done by reducing the repetitions that 15 can go for 12 or even the load that can come out from 10 kg and go to 8 kg, for example. After one or two training sessions, the practitioner will realize if he or she can advance to the point where they were before or even have to regress a bit more. It is worth mentioning that everything depends on the work you are doing, hypertrophy, resistance, weight loss and so on.

Aerobic after the holidays

As for aerobic exercises, the care with intensities must also be observed, but the damages are usually minor than strength and flexibility, for example. In this case it is very common after about 10 days to have losses of the order of 10%. In this case, the activity time can be decreased or even the intensity that is on the treadmill will be in kilometers per hour.

When it comes to aerobic training one of the best indicators is heart rate. If the practitioner has the prescription of aerobic training based on it, everything is easier. This is because he will have to find the intensity of training that is proportional to the target heart rate, for example, if the training says it is to reach 140 bpm, the practitioner will increase the intensity in kilometers per hour until reaching that target.

The importance of after-hours care

The measures mentioned above are important to avoid injury. Unfortunately or fortunately, physical activity is very ungrateful, stopped lost.

These changes can last from a workout to even a month, it all depends on the time that was stopped and what you did in that period, if you ate a lot of bullshit, if a lot of alcoholic drinks were consumed, if the weight increased, among other factors.


Yoga reduces physical and psychological symptoms of chronic fibromyalgia

Yoga reduces physical and psychological symptoms of chronic fibromyalgia

A study by researchers at York University in Canada revealed that the practice of yoga helps reduce the physical and psychological symptoms of chronic fibromyalgia in women. The finding was published in the Journal of Pain Research . The research was based on the alteration of cortisol-hormone levels produced by the adrenal gland and released when the subject is in a high stress situation - of 22 women with fibromyalgia.

(Fitness)

Exercises that burn calories from panettone

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Christmas without it would be bland and tasteless: the panettone. The flavors are increasingly varied, from the truffle, to the stuffed with nuts or dulce de leche. But the traditional, candied fruit and chocolate, better known as chocotone, are still the most requested. The only thing though is that these delicacies fill your day with calories and the little extra body.

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