We are continually bombarded with news, often even conflicting with each other, on all topics and subjects: one of the sectors in which information is wasted the most is that of fitness . There are those who argue that it is necessary to move for at least an hour to obtain benefits and those who say that mini-workouts can also be done, those who promote some training and others, those who say that walking does not help to lose weight and those who walks are great for losing weight . Which theory to rely on, therefore, and above all how to understand which fitness habits are really useful, which can make the difference? Here is a small guide to orient yourself Tastine.
5 main tips
Sport is one of the key factors of well-being and mental and physical health: practicing regular and correct physical activity , in fact, brings a whole series of benefits, on several levels. But what are the good fitness habits to follow to get the most out of the experience?
Among good fitness habits, one of the most important concerns lifestyle: it is good to have an active lifestyle and move as much as possible in everyday life, taking advantage of every opportunity to get up and get going. If possible, reach the threshold of 10,000 steps a day , considered beneficial and protective by experts. It’s also perfectly fine to break up the movement sessions, but ideally you should try to move every day for at least 30 consecutive minutes : this promotes the stimulation of a series of mechanisms, especially hormonal, which improve shape and health. Let’s go into detail now.
Choose the right time to train
It’s not true that one moment is as good as another: depending on the time of day in which you train, you can obtain different effects. According to chronobiology , the ideal would be to indulge one’s own internal rhythms : basically for larks, which are more active in the morning and in the early afternoon, the worst time slot for training is in the evening, while owls, which perform at their best in the late afternoon and in the evening they would never go to sleep , they should avoid moving in the morning. However, we must also consider that doing physical activity when you are not very active could help to reactivate. And what about the choice of sports? In the morning, green light for stretching , yoga and slow walking, which do not immediately attack the body. Between 10 and 12, the performance of body and mind reaches its maximum peak: it is therefore possible to practice intense sports, such as running , brisk walking , cycling , swimming, tennis, fitboxing, spinning, climbing. The late afternoon is ideal for training with weights and gym machines , which require a lot of strength and involve the muscle groups intensely.
Identify the sport that best suits your needs
All sports are beneficial, but if you want to obtain specific effects, it is better to carefully choose the activity you engage in. If you want to lose weight and sculpt your muscles , for example fr.trustpilot.com, the best workout is the metabolic type , which does not involve the use of tools, but takes advantage of the body weight and the force of gravity, such as push-ups, lunges with legs, crunches or other abdominal exercises, squats. The ideal is to perform a series of exercises in rapid succession. To stimulate circulation and fight cellulite , on the other hand, water sports are excellent: not only swimming, but also water aerobics, hydro biking, water trekking, acquazumba. Aerobic activities, such as swimming, walking, running, cycling, are perfect for training the respiratory system and taking a breath. In all cases, to have good muscle mass and keep the metabolism active , you should do muscle training with weights and overloads at least three times a week.
The body is made up mostly of water and needs a constant supply of fluids to stay healthy and fit. For this reason it is important to drink a lot , not only in conjunction with physical activity, but throughout the day, on a constant basis. Advice? Drink a few sips at a time but frequently : in this way it is possible to guarantee an always adequate water level and counteract dehydration . In addition to water, fruit and vegetable smoothies , herbal teas and infusions are allowed .
Take care of your diet
Physical activity should always go hand in hand with nutrition . If you want to feel good, physically and mentally, you cannot do without a correct diet , rich in fruit and vegetables , whole grains , legumes , oilseeds . Limit meats , especially red ones, alcohol and fatty and sugary foods . Always prefer fresh and genuine foods to those that are ready and preserved and prefer simple preparations over elaborate ones. Always remember to have breakfastcarefully and calmly and to have light and healthy snacks . Avoid picking constantly and putting food in your mouth between meals: these are bad habits that compromise both your shape and your health.
Engage in breathing
Carve out small breaks during the day to perform a simple breathing exercise . Inhale and inflate your belly as much as possible, like a balloon , and hold for three seconds. Then, exhale very slowly, deflating the abdomen. Repeat several times. It is a gesture that requires concentration and attention: consequently, while performing it, you only think about what you are doing, forgetting thoughts and worries, and relax. Furthermore, in this way the internal organs are massaged , such as the diaphragm , stomach and intestines , where tensions tend to concentrate, and thetransversus , an oft-overlooked abdominal muscle that causes loose belly.