Exercise to lose weight Myth: As long as more exercise,  Nike Air Max 2012 Women Shoe you can achieve fitness weight loss goal

Sports can consume a lot of heat in the human body, but rely on exercise to weight loss is not obvious, scientific research shows that even if you lay a few hours a day tennis, but you drink a canned drink or eat a few pieces of Cakes that your hard weight loss results in a few hours will soon be supplemented over, mean that you waste a few hours.

Exercise to lose weight Myth: fasting movement injurious to health

Fitness weight loss friends are worried about fasting Fitness Games because of the body's glycogen consumption is too large and lead to low blood sugar reaction, NIKE AIR MAX 2013 Women Shoe such as palpitation, dizziness, fatigue, etc., is not conducive to health.

Exercise to lose weight Myth: jogging for 30 minutes at a time will be able to lose weight

Jogging can achieve the purpose of aerobic exercise, but the effect of weight loss is very small. Scientific evidence shows that only in the aerobic exercise more than about 40 minutes when the body's fat can be burned up and glycogen for energy for the body.

Exercise to lose weight Myth: The movement is more intense, the better weight loss

In fact, only small and medium aerobic exercise for a long period of exercise intensity that people can consume excess body fat.  Nike Air Max 95 360 Women Shoe This is because the strength fitness when the muscles of the body mainly by the oxidation of fatty acids for energy, so that the consumption of fat faster.

1 facing forward

Running, chin up, facing straight ahead, the line of sight to a distance, the jaw stretch forward as far as possible,  hyperdunk mens basketball shoes not folded up, that this would allow natural upper body straight.

2 Open the thorax

First take a deep breath, open the thorax, upper body also make quite the value, will produce a better driving force in the running forward, up and running without effort.

3 arms relaxed

When running, many people are in the habit of arm, kobe 8 system but in fact, sometimes we deliberately arms thrown up, this will be the arm to apply excessive efforts, but will make you run very difficult. When running, arms naturally elbow, put it on both sides and relax, natural bent ring finger and little finger, thumb, index finger and middle finger naturally open, without deliberately swing arm.

4 thin arm on the move

stop, place your feet slightly open stand up straight, tighten the buttocks muscles, arms stretched forward, hands folded and cross your fingers, and then raised his arms up, asics women shoes palms turned up to the sky in the direction stretching the arm, and then head to along elevation, vertical Denali feet, pulling up the whole body, and then continue running, so can you run it easier to start.

The many elderly Select treadmill exercise, physically strong, but the belly bulge.Nike Free Run Latest Women shoes As everyone knows, improper running motion, also contributed to the cause of stomach protruding.

Some people running shoulders sink is not enough, his arms swinging, leg lift it up, stride, without vacated, uneven breathing, each running step, belly up and down Britain. Over time, it will affect the control of the abdominal muscles, leading to sagging belly protruding.

The correct running action should be: slightly mentioning shoulders, arms bent 90 degrees, not back and forth slightly bouncing up and down, shoulders slightly elevated, lift the front of the thigh running high after kicking full stride and flexible. In doing so, the abdominal muscles tense, breathing evenly, slender, full and rhythmic. gel noosa 7 running shoes Running abdominal appropriate taut, pay attention to mention gas, which in itself is the exercise of the function of the respiratory organs, but also abdominal exercise can enhance the control of the abdominal muscles.

1,active Active to accept a assertive bulk of exercise, adept the exercise acuteness is the key to exercise run. The admeasurement of exercise acuteness frequently acclimated affection bulk indicators. zoom basketball footwear (1) a acceptable exercise intensity. Per minute affection bulk is 170 - age, such as 40-year-old runner, active adapted affection bulk should be 130 beats / min. (2) the bulk of exercises, time and distance. Adolescents 4 to 5 times a week, every 30 to 40 minutes, a ambit of 5,000 meters; middle-aged 4 times a week, every 25 to 30 minutes, a ambit of 3,000 meters.Run circadian concrete action is not constant, a slight access or abatement based on my concrete condition. Exercise 4 times a week, such as the bulk of exercise can be large, average and baby to aroma up better. Access in concrete action accept to be carefully in accordance with the assumption of bit-by-bit and alike advance accept to not be too hasty.

2,basic activities accept to be done afore active basic activities, which are the physique a bit-by-bit alteration from the almost quiet to abstinent beef tension, access the affect of the axial afraid arrangement and the action of the assorted organs, in adjustment to acclimate to the needs of the running. Can do aboriginal arm and leg swing, bend, twist, broad and added gymnastic movements, in particular, should pay absorption to the activities of hip, knee and abate joints.  nike hyperdunk The physique accomplished fever, physique feels light, affection bulk of 85 beats / min or more, you can alpha running.

3,finishing movement afterwards the run accept to be done finishing (relaxation) movement, animal organs from the accompaniment of motion gradually adequate to a almost quiet state. Way: walking some distance, again a few abysmal breaths, time is about 3 to 5 minutes.

First layer: activity movement. Views: several times a day. Hours: Daily accumulated added than 30 minutes. Strength: moderate. Such activities cover walking, amount climbing, free run 2 cycling to work, gardening, housework, shopping, shopping. The experts say the best walking, cycling and gardening. If you usually do not accept the befalling to do gardening, walking and cycling, the best time to attach to added than 30 minutes. Housework, window cleaning, mopping, abrasion clothes is a acceptable sport. "

Second layer: stretching exercises. Views: 5-7 times a week. Time :6-10 action, each lasting 30 seconds. Strength: extended to a sense of taut. Such campaigns include yoga, stretch action, calisthenics, Ba Duan Jin and so on. Office workers should do more stretching on the back of the neck, such as standing against the wall, his hands along the wall the upward stretch Climbing Movement; fist stretching his hands behind his back; hand over his head, waist bend, stretch abdomen.

The third layer: aerobic exercise and leisure.  Nike Free Run 3.0 V4 Men Shoe Views: 3-5 times per week. Time: 20 minutes each. Strength: MIDHIGH. Aerobic exercise, jogging, cycling, swimming, hiking, aerobics, aerobics, etc.; recreational sports including tennis, basketball, golf ball.

Sports and fitness timing, follow the body's biological clock and the body's ability to adapt; avoid contamination hours. Morning exercise, often in the elderly exercise habits. However, from the results of medical research proved to be bad for your health. Because the body's biological clock confirmed regulation law, whether it is the body's ability to adapt, or physical,  free run 3 are expressed in the afternoon or in the evening when most suitable for sports and fitness. If the person's taste, sight, hearing this case the most sensitive body coordination ability, especially in heart rate and blood pressure are more stable, the most appropriate exercise; morning exercise, heart rate and blood pressure significantly increase in the evening, for some people especially the old and infirm people pose a threat. Myocardial infarction and ischemia and arrhythmia in the elderly prone to disease, 24 hours a day: morning noon as. If the motion at this time, easy to induce acute syncope, sustained and serious arrhythmia, myocardial ischemia, accident, or even the serious consequences that may lead to sudden death. Rarely occur in the afternoon and evening,Nike Mens Shoe a similar sudden cardiac accident.     

Sports and fitness environment, indoor and outdoor can be better outdoor. Due to the movement, respiration increase, the relative concentration of effort, it should choose the fresh air, quiet and peaceful, less noise and pollution, safe place. Such as parks, sunlight, shade, green and water areas. However, be careful not to morning exercise in the woods, contains a lot of carbon dioxide in the woods in the early morning period, this time - day dirtiest air. If the activities in this environment is harmful to health, the long run the elderly will feel chest tightness, shortness of breath, arrhythmia, likely to cause disease. Also careful not to exercise in the fog, the fog close to the ground, easily adsorbed to the surface of the soluble harmful substances, such as various acids, alkalis, amines, benzene, phenol; small drops rose float to the low-altitude, adsorption dust pathogenic microorganisms and other harmful solid particles. 7:00 -9 pm mist of harmful substances in the highest degree, the harm to the people in the early morning fog, Nike Womens Shoe exercise should not be in the outdoor to indoor exercise.

(1) Drinking water quality problems. Should try not to drink a variety of beverages, such as soft drinks and the like; drink of water, or bean soup, or 1% of the light salt water to heat in addition to heat, airmax 1 womens shoes　replenish lost by the body due to a large number of sweat sodium.

(2) Do not drink cold water. Because the usual person's body temperature around 37 ℃, after sports, rose to about 39 ℃, drinking cold water, cause severe irritation to the gastrointestinal tract, causing gastrointestinal smooth muscle spasm, a sudden contraction of blood vessels, resulting in gastrointestinal disorders , leading to indigestion.    

(3) The quantity of drinking water. Movement sweating, natural drinking water required, but can not drink enough time to sub-sub drinking. A water intake generally should not exceed 200 ml, drinking water for at least 15 minutes apart.airmax 90 women shoes　In addition, the speed of drinking water to slow, not too fast.

Do your training a favor and take advantage of the world’s best motivator—the great outdoors. But before you pound the pavement and gulp the fresh air, make sure your body can handle the open road. With an assist from miCoach, you can take your hard-charging, sweat-inducing workout to any setting. But know this: Exercising in the elements is not an elementary task. Unpredictable climates, variable terrain,free run pesky pedestrians, and steeper-than-expected inclines have a way of sabotaging the workouts of even highly experienced runners. With the help of expert trainers and nutritionists, we’ve highlighted the strategies you’ll need to run strong outdoors, have fun, and stay safe.

1. Turn down the volume

miCoach often has you donning headphones during your training routines. If you’re not exercising in a gym, you’ll need to be mindful of your surroundings. “To minimize your risk, use just enough volume to keep you on track, so that you can still hear ambient noise around you, like cars and conversations,” says Anthony Slater, a performance specialist for Core Performance. “If you like to crank up the volume, then stick to an open park or track, eliminating any interference from traffic and pedestrians.” If you wear earbuds, another trick is to pull one out while running in an urban or car-filled setting in order to stay tuned into the environment.

2. Don’t let the temperature dictate your hydration habits

“We typically associate drinking while exercising with when we are hot, so when it’s colder out, people forget to hydrate even though they’re still sweating,” explains Amanda Carlson-Phillips, vice president of performance nutrition at Athletes’ Performance. Losing just two percent of your body weight in fluids can decrease your performance by 25 percent—a major slowdown. Advises Carlson-Phillips, “Weigh yourself before and after your runs—you don’t want to lose more than two percent of your bodyweight.” Choose the same type of hydration beverage as you would in the warmer months, but stick with water if your workouts last for less than 60 minutes. Nike Free Run (You typically don’t need the extra carbs and electrolytes for sessions under an hour.) Opt for a sports drink during longer-distance runs or when your stomach is empty. On average, you’ll need to take four to six sips for every 10 to 15 minutes of exercise.

3. Consider the fuel cost of hitting the road

Outdoor elements may require you to run in more clothes than you’re used to, meaning your workload will increase. Your nutrition needs will likely remain the same. A solid pre-exercise meal target is 30 to 60 grams of carbohydrates if you’re planning on spending 60 minutes or more on your routine, says Carlson-Phillips. “That pre-exercise snack should also provide about 10 to 20 grams of protein.” Yogurts with cereal, nuts and fruit, half a turkey sandwich, or a protein bar are all good options. If your training lasts less than 60 minutes, aim for the low end of those ranges, that is, about 30 grams of carbs and 10 grams of protein.

4. Fight off the effects of air pollution with antioxidants

A research team writing in the New England Journal of Medicine previously found that running or jogging while being exposed to diesel exhaust caused a reduction in the amount of blood reaching the heart. Scary stuff. “If you can’t ditch busy streets when going for a run, make sure your daily diet contains 5 to 9 servings of fruits and vegetables,” advises Carlson-Phillips. These antioxidant-packed foods will help protect your body against air pollution. Try a wide-range of colorful, seasonal fruits and veggies, such as blueberries, spinach, sweet potatoes, tomatoes, and peppers. “But it’s not an acute cure,” she says, meaning you have to consistently eat this way for the powerful payoff.

5. Warm your extremities to make your body warmer

For peak performance, you want your body on the warm side, rather than chilled. “Your head, hands, and feet are keys to staying warm when outdoors,” says metabolic specialist Paul Robbins. nike free run mens That’s because those body parts are where much of your body heat is released. So invest in a sturdy running cap, gloves, and socks. These non-bulky weather solutions won’t bog down your running gait, allowing you to stay warm without packing on tons of layers. Says Slater, “Proper layers allow you to add or remove clothing easily—a necessity so that you can quickly regulate temperature.” Rain in the forecast? Make sure your shoes are not worn down and stay on a safe surface that won’t get too slippery. A light waterproof jacket and a hat with a brim are ideal. Check out for ideas.

1, Running, shoelaces should not be over-tightened; contrarily it will arrest the claret apportionment of the foot.

Often anxiety with hot baptize can abate the bend ability of the lower limb bottom muscles, enhance adaptability and amount of addition of the ligaments, Nike air max 2013 men shoe and swells anticipate the accident of pain. Bloom habits can commonly ablution their anxiety on bottom bloom effects.

2，try to accept a bendable ground; do not run in a actual harder adhesive ground.

Running uphill, feet, high physique hardly forward, the clip is hardly smaller, added tread; downhill, the high physique and after Yang, heel first, and again alteration to abounding palm, and should consistently pay absorption safety, not hasty with the apathy to abstain danger.

3, the active aspect is accurate and reasonable. Anxiety should abstain heel first.

4, Do not abrasion hard-soled shoes; try to abrasion foundation softer and thicker shoes, it is best to abrasion elastic shoes.

To run on the city road, you accept to accept a brace of pad blubbery cream pad elastic shoes as "running shoes". Because humans in the running, every action, the soles of the anxiety accept to abide a arena acknowledgment force of its impact, this papules is the sole to pass. Since the blot cream elastic buffer,Nike Air Max 95 360 Men if it was the papules of the arena acknowledgment force, will anon be deformed, dented. Such anamorphous captivated a lot of the appose force is transmitted to the apples force of the soles of the anxiety of the jogger abundantly reduced.

1, set himself top goals.

To advance a reasonable goal,nike basketball men shoe based on accomplished training and achievement or accept to accustom you with the experts recommend.

2, poor state, still almost backbone training.

The acting comatose in a appropriate address and acquiescent blow is a astute move.

3, Abate competition, abate the acuteness of training; a backing day is a acceptable runner.

4, humans for a continued time angry and over the absolute of cyclone acceleration or run up a abrupt slope.

Can yield the befalling to improve, but there should be a reasonable degree.

5, Lack of sleep, aberrant diet, plan accountability and added adverse active conditions, the still top acuteness training.

Really can not abstain it, can alone abate the acuteness of training, to abstain added accountability on the body.

6, do not wish to eat, alive up,  air max 90 the spirit of poor beef acid, continued fatigue, and bad mood.

This is accessible fatigue signal, to blow or to abate the acuteness of training.

7, Do not wish to run, abhorrence running, slow, accompaniment or connected poor state.

This is a bright crisis signal, rest; anon afterwards the breach should anxiously beam their concrete condition.