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Consuming fluids improves workout performance

Consuming fluids improves workout performance

Everyone should drink, on average, two liters of water a day to stay hydrated. The recommendation, which many people do not follow strictly, should be law for those who practice physical exercises. This is because the body needs to replenish the large amount of fluid it loses through perspiration. "Water is responsible for 70% of our body's functioning. If the person does not drink liquids, he has a poor performance, especially in relation to muscle contraction. we need all the time when we exercise ", explains the trainer and coach, Rodrigo Assi.

Liquids should be consumed before, during and after workout. During the training, Assi recommends the intake of 500 ml in total. Every half hour of exercise, at least, it is important to take a break to hydrate a little. "But it is necessary to manage the quantity so as not to have any type of discomfort and to continue in the pique", guides the expert.

What to eat before the physical exercises?

According to Assi, the two liters recommended per day should be divided in four 500-ml portions, two in the morning, one in the afternoon and one in the evening. This volume need not necessarily be pure water. Teas, juices and isotonics can be consumed.

Water is always the best choice of liquid, since it has no sugars, dyes, preservatives or other chemical additives. Pure, water helps regulate body temperature, eliminates toxins through urine and perspiration, and distributes nutrients right through the body.

Drinking liquids improves workout performance - Photo: Getty Images

teas have almost the same effect as water, provided they are not sweetened. Natural juices, in addition to refreshing and moisturizing, provide nutrients present in fruits, but contain calories, which should be taken into consideration if you are on a weight-loss diet. Juice in a box usually has a lot of sugar and fat, ingredients that can be avoided with light versions.

Isotonic drinks: consume in moderation
Isotonic drinks, designed specifically to replenish liquids and minerals lost with perspiration during a exercise should be consumed sparingly. A study by the State University of Paraíba found that the ingestion of these beverages can impair the enamel of the teeth, causing cavities and increasing the sensitivity of the teeth.

Sport physiologist of the Federal University of São Paulo Raul Santo says that, in excess, isotonic drugs also make it difficult to lose weight, overload the kidneys, contribute to increased blood pressure, and may aggravate some chronic diseases such as hypertension and diabetes.

On the other hand, according to Santo, these beverages are rich in sodium, potassium, calcium and phosphorus, nutrients that favor the functioning of the cells and leave the individual with more energy, taking the sensation of tiredness. But it is important to note that the National Health Surveillance Agency recommends that isotonic drinks be consumed only by athletes, after heavy physical activities, or indicated by a specialist.


Strategies to improve your leg workout

Strategies to improve your leg workout

In general we can divide the human body into 3 main parts that would be limbs upper limbs, trunk, and lower limbs (legs). In the training environment, whether in the gym or even indoors, it is common for people for aesthetic reasons to give a certain preference to some of these parts. Men generally boycott leg training a bit, just as most women boycott arm training.

(Fitness)

10 Free apps for you to train wherever you are

10 Free apps for you to train wherever you are

Starting a workout routine is not easy at all. In the beginning, anything is reason enough to discourage you. Be it lack of time, distance to the gym, cold, rain or even lack of money. There are countless reasons why people postpone their way out of sedentary lifestyle. With that in mind, we have compiled a list of 10 applications that offer free training of various modalities so that you can train wherever you are and without spending anything.

(Fitness)