Cardio equipment - most suitable for home gym

Fitness is one of the most popular sports in the world. One of the reasons millions of people to maintain and thus fit is probably no age or gender restrictions.

Anyone who wants can be incorporated into the fitness Guard. Rooms as you want. However, some people prefer to train at home. Stores offering fitness equipment are many and choice - more than enough to equip its own training room at home. Come on, of course, have enough space. Otherwise you are forced to stop one of the devices. But who exactly is he? And yet must be as comprehensive.

To find this diversity, we met with Dimitar Dimitrov, fitness instructor at Metropolitan Club. Treadmills, cross trainers, exercise bikes and steppers, or so-called cardio equipment, are preferred by customers wishing to train at home. Most tracks are expensive and the cheapest - steppers. Do exercise bikes are cheaper than cross trainers.

For overweight people is not recommended treadmill as loaded joints. They should be oriented towards stationary bike. Each of these devices is suitable for both women and men. "Both sexes do the same exercise, the difference is only in severity," said Demetrius.

Weights of 1 to 3 pounds, and jumping rope are part of the fitness attributes of women. The weights are sufficient to build a sleek muscles without making them look good challenge to the ladies. With dumbbells can do many exercises for chest, shoulders, biceps, triceps. Side slopes for problem areas, or as we call gut. Squats are absolutely plenty for tightening the leg muscles. Crunches can be done and the floor.

It is optional and not a fully equipped gym to keep a good line. "Many people buy gladiators and most of them returned to me looking to market their devices," says our interlocutor. So. gladiators are uncomfortable to workout and take an enormous place. Home to half strength is sufficient and bench. It allows to train a large number of muscle groups. Make a lever that can be used for other exercises - for biceps, triceps or squats for leg muscles. Obtain and two small levers to 40 cm on which to assemble drives for even further weight exercises.

When choosing appliances for your home, they need not be professional because they are designed for rooms where their operation is much more than at home. It is normal and their price is much higher. Find your way to the semi. If you do opt for a professional, then you know that actually invest in something that you can use you and your family life. A good exercise bike is in the range of 500-600, as may extend up to 1500 levs. If it were more extras, but cheaper will do perfect work, they do not turn it into a hanger. The proposed combined devices are low quality and durability.

Furthermore, foreign brands on the market already has a home. "Their quality is competitive and the price - at times less than Western. That's why I do not see why they should be ignored, "continued the instructor. It is important to pay attention to weight, which provided equipment - 100, 120, 150 kg.

Each of the devices can be used alone without an instructor. However, before you start exercising, you should seek professional advice. So you will not wander and wonder whether what you are doing is correct and effective. Good instructors make you program as a line, which do the exercises. Train is certain muscle groups, combining some other exercises, etc. To avoid injuries, never forget to warm up before training. Good exercise for this purpose are those who do in school PE. Using light weights with more repetition is warm for the real part of the workout. Enough, ten minutes to prepare your muscles. Overestimating its capabilities also often leads to injuries.

"The hall of people received injuries and low weight due to frivolous. When doing an exercise, you need to concentrate, "says Dimitar Dimitrov. Improper posture during the execution of a particular exercise can injure the body. The presence of pain is an indicator that should not be overlooked. Normally the body is experiencing some discomfort and stress during exercise, but in no case pain.

source: http://jenskozdrave.bg

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Fitness tips

Running easier than brisk walking

Light jogging is less tiring than walking faster and is more beneficial for the muscles, according to new research published in the journal National Academy of Sciences.

Running is much more effective and helps muscles to release more pulses, increasing stamina, which in turn can increase endurance.

For the purpose of the study using ultrasound, the research team compared the data of volunteers on a treadmill, walking or running.

The results show that medial muscle, located in the Achilles tendon, works much more effort to run, but consumes much less energy, in contrast to brisk walking.

Achilles tendon is a thick band of varvovidna strong fibrous connective tissue. It is located behind the ankle and connects the powerful calf muscles to the heel bone (kalkaneus).

Achilles tendon is the most powerful tendon in the human body. For abbreviation of the calf muscles are stretched, pulling the heel. This redundancy ensures it takes the fingers in an upright posture in a suitable dart.

Muscles change their jogging in length much more smooth and gradual, as opposed to fast walking, in which muscle and Achilles tendon unable to stretch fully. This in turn leads to static muscle loading and wrong.

Researchers hope further studies to track what happens to muscle when sprinting.


Blood group is defining the most appropriate sport

According to some experts in nutrition secret key to the slender figure are countless diets or surgery, and blood group. It determines not only how to eat, but the choice of physical activity that is best suited to the peculiarities of our body. Of blood groups also depend on burning calories, energy and stress responses of the body.

To increase the effect of physical exercise, playing sports, according to your blood group.


Sport in blood group 0

People with blood group zero immediately react under stress. In tense situations, adrenal glands, they produce large quantities of adrenaline and other hormones, increase energy charge repeatedly. If energy is used efficiently, ie for active exercise, the voltage becomes positive emotions. Regular strenuous exercise and maintain emotional balance and regulate weight. To lose weight, exercise must be very intense. With more sports will increase the acidity in the muscle tissue and accelerate fat burning. Give you of laziness, risk to succumb to negative influences of stress and can bring insomnia, depression, decreased immunity and obesity.
Physical exercise that are best suited for people with blood group 0 are:

• aerobics - 60 minutes 3-4 times a week
• jogging - 30 minutes 3-4 times a week
• strength training in the gym - 30 minutes 3 times a week
• swimming - 30-40 minutes, 3-4 times a week
• cycling - 30 minutes 3-4 times a week

Sport in blood group A

People with blood group A sudden act of the first stage of stress with anxiety, irritability and hyperactivity. Stress signals directly invade the nervous system. The body tries to restore balance to the accumulation of fat in fat depots. If you do not oppose the tension time, increase the risk of heart too, and even cancer. Recommended srednointenzivna physical activity.
Physical exercise that are best suited for people with blood group A are:

• Yoga - 30 minutes 3-4 times a week
• hiking, biking - 30 minutes 3-4 times a week
• swimming - 30 minutes 3-4 times a week

Sport in blood group B
People with blood group B more easily tolerate stress. This is because their reactions are both intellectual and physical level and balance. So we need to do exercises on the one hand, require large amounts of oxygen, the other - not overly burdened mental activity.
Physical exercise that are best suited for people with blood type B are:

• brisk walking - 30-40 minutes, 3 times a week
• martial arts - 60 minutes 3 times a week
• Tennis - 60 minutes 3 times a week
• aerobics - 60 minutes 3 times a week
• strength training in the gym - 30 minutes 3 times a week

Sport in AB blood
People with AB blood react to stress in the same way as those of blood group A - intellectually. Therefore, recommendations regarding the nature of physical exercise are the same. Sports that involve tense rivalry and nervous system are contraindicated. Otherwise, the body's immune system weakens and he tries to recover by the deposition of subcutaneous fat.

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Several amazing for weight loss

With the New Year, many of us make a list of things they want to do or change in your life. Date 01.01. has become a symbol of new beginning, many of us accept it as opening a brand new page in his life occurred during a long awaited change ...

One such common identification step, maybe after quitting smoking is the removal of excess weight and gaining a brand new piece. Others are simply eating some a little more around the holidays and want to restore their previous weight.

In all cases, weight loss should be in a manner not detrimental to health. Here are some tips on how we can achieve this ...

Given that obesity is about to become a pandemic, the measures most of us take to reduce it, are not less safe. Indeed, the path to success lies in the following formula must expend more calories than your body provide the food.

Dietitians recommend to reduce the total energy value of food during the day with 500 calories and increase physical activity. On the other hand, should be monitored and their diet by reducing carbohydrate consumption - be careful even with the amount of whole grains, and animal fats and dairy products.

1. Food


Should emphasize fruits, vegetables, nonfat dairy products, egg whites, chicken breast, fish, soy products.

There are also some foods that may be helpful in fighting weight, such as papaya. The fruit contains two enzymes that are related to weight loss. A fault may indicate that the enzyme is greatest, while the fruit is green, but then he is not very tasty.

Other foods that would help in this situation are: pineapple, chillies, coffee, grapefruit, celery, blueberries. We could include them in your diet, avoiding deprecated products to achieve the desired result in a healthy way.

However, you should make a statement about the coffee. It should be taken, especially those who suffer from high blood pressure. Even if you are healthy, should not go too far with a refreshing drink as this can lead to nervousness, feelings of anxiety, become more susceptible to stress.

It is important to know that reducing the weight should not exceed about pound a week, it depends on the accumulated body mass. Thus, if a person weighs 110 kg, 2 kg weight loss per week is acceptable. However, when weight is less, it will be harmful to health.

Water consumption, on the other hand, is an important factor, as thus disposed of the body of toxins further weight loss and prevent the risk of dehydration.

2. Sport


To achieve the desired result should not ignore physical activity. Moreover - it must be one hour each day. What are the exercises, however, depends on the physical fitness of each individual. Those who have built sports mode, you will achieve results by switching to a higher loading of the muscles.

3. Diets


Dietitians repeatedly draw attention to diet, to lose weight fast. If they deprive the body of substances important to him, and the result can be damage to important body.

NO must undergo fasting, but to reduce the consumption of food, pick it right!

One clever way that can help the enterprise is natural honey. It is one of the most valuable food known since antiquity and has many health benefits including weight loss.

Combined with warm water, honey can improve the process of digestion and digestion of fats. It may be useful for weight loss when consumed with lemon juice.

According to studies, if you drink a glass of skim milk every morning, will consume 30% less food at lunch. This is because milk has a high nutritional value and creates a feeling of fullness, the scientists explain.

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Grapefruit us with energy

After a period of overfeeding with more severe food experts usually recommend to unload the adoption of more fruits and vegetables. For this purpose certain assistant can be grapefruit. Low-calorie fruit is not whets the appetite, reduces the feeling of fullness in the stomach and improves digestion.

Grapefruit contains a number of important and useful vitamins and minerals like potassium, calcium, magnesium, phosphorus, iron.

One cup of 100 percent juice pink grapefruit provide full daily needs of vitamin C.

Due to the high content of vitamins, grapefruit is useful for colds and influenza. Fruit strengthens the immune system and helps with fever, insomnia, fatigue, weakness.

Grapefruit is rich in pectin, which lowers blood cholesterol and prevent cardiovascular disease. Research has shown that in patients with cardiac surgery, consuming fruit daily, lipid levels and cholesterol levels significantly decreased.

Regular consumption of citrus can help in the fight against diabetes. In grapefruit contains naringenin antioxidant that gives the bitter taste. In its impact on metabolic processes in the body, naringenin is identical to two of the medications commonly administered to patients with type 2 diabetes. It helps to improve the body's sensitivity to insulin.

Enough vitamin C in the body is good prevention against gingivitis. Therefore, consumption of two grapefruit a day can help reduce gum bleeding and risk of inflammatory processes in the oral cavity.

Physical activity also should not be overlooked. Each additional trip would benefit as well as regular visits to the fitness center.

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Zumba - Dance of the winners in the battle against evil spirits and weight

What will happen if you combine fitness with a little samba, salsa, hip-hop and martial arts? Sounds more than funny?

But if you hit the right dose, you get the most popular dance among fitness enthusiasts and people aiming good shape and fun - all this is zumba.

Origin and some history
Created by the famous dancer and choreographer Alberto "Beto" Perez in the 90s of last century, zumba come a long way until it reaches our dear homeland a few years ago.

The idea of ​​zumba comes to light in 1986 when Alberto Perez forgets its cartridge suitable for aerobics music at home. We have to improvise a rhythm of what is, for his happiness, the cartridges were traditional Latin music - salsa and merengue. So ignore it combines traditional music and gymnastics exercises and that which is closest to his heart.

After initial success in Colombia in 2001 dance spread in the U.S. and other Western world.

Currently Zumba is taught in 75 countries in the world of over 20,000 instructors.

What is zumba?
Zumbata above all is a good method to relax and maintain good health movement.

She is a Latina dance that combines rhythm, dance, aerobics and fitness.

Zumba is based on a simple but working rule: Have fun, lose weight while. No complicated movements to learn in detail and you do not need coordination, as in ordinary aerobics. No need to look for a partner to dance. It includes typical gym exercises like push ups and squats.

And most importantly music. It is so absorbing that you feel that you exercise. It's like you're at a party or club, do not have to think about the steps, just let the rhythm be your guide.

Muscles involved in zumba
Practically all!

With its gently provocative and torso shaking, combined with attacks and footwork, zumba obviously puts an emphasis on abdominal muscles, stabilizers and legs. The various movements of the shoulder, elbow and forearm and leave the upper limbs to rest.

Zumba and weight loss
Zumba is a great cardio exercise. For one hour is spent between 500 and 1000 calories, which according to some specialists with over 50% more than regular classes in salsa and disco.

Other sources suggest that 65-pound person burns 536 calories per hour, zumba dancing.

These figures are quite misleading, since not all types and parts of zumba with equal intensity, but we know that the burning of calories depends on several other factors - weight, muscle mass, ambient temperature, etc..

For convenience in practical terms zumba will divide into three types:

• Low-intensity zumba: You can sing while dancing (from 300 to 500   kcal / hour).
•  Intermediate Intensive zumba: You can talk while dancing (from 400 to 600 kcal / hour).
• High intensity zumba: feel short of breath and can not talk while dancing (from 600 to 1000 kcal / hour).

In conclusion
In addition it will make you weaker, zumba committed almost all the muscles.

Zumba is a great way to keep your mind and body in good physical shape, but at the same time you load with humor. On zumba just can not resist.

Let's try




source: zdravbadi.com

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In form and in winter

In summer it is easier to maintain good form, warm days predispose to stay close to nature and activity, and decreased appetite. Gets cold, however, reduces traffic and increases appetite.

In fact, there are serious reasons for such behavior during the winter months. As expressed some experts, this looks like a mistaken belief of a pregnant woman in this period you can eat whatever he wants.

In other words, winter is not a reason to sit in one place to eat. If so, the U.S. state of Colorado would be full of fat people, but it is state of the lowest percentage of obese people in the country, which is explained by the tendency of people to spend much time on the move outdoors.

We asked famous New York specialists in fitness and nutrition - Joshua Margolis and Shapiro Ilays how to protect your health and well being during the winter months. Here are their tips:

Eat citrus fruits
In winter's cold and flu viruses torturing. So in this season's immune system must be the most powerful states Shapiro. To strengthen the immunity he recommends the adoption of vitamin C. In winter there are oranges and tangerines, fill a bowl with citrus fruit and instead of chips - eat in them.

Find a partner for sports
When morning outside is dark and cold, people hardly leave their warm bed to go to the gym, says Margolis. But if you know about sports, it's easier. Subject to meeting automatically creates a sense of responsibility. If there is no one to exercise, write on Facebook: "Tomorrow morning I will let down a little, you want someone to make my company?"

Be selective food
In the winter we want to eat heavier foods. Be more careful - instead eat a calorie dense soup with cream, cook a stew of lentils and aromatic vegetables. Replace full-fat dairy products and beef with turkey, Shapiro advises. Carbohydrates procured their whole grains - brown rice or pasta.

Buy accessories for winter sports
Objects, which put money in use. If you buy skates, ski poles, ski goggles, they are unlikely to remain unused. It is best to put purchases in a prominent place to remind you of your intentions. Guilt is a good motivator.

Take beta-carotene
Antioxidants protect against cell damage and fighting various diseases - from cancer to common cold. According to Dr. Shapiro, if you increase their intake during the winter, you'll catch cold less and heal more quickly. Beta-carotene is a major antioxidant and food, which contains, can be obtained in the winter. Carrots, sweet potatoes and broccoli have all season, and they are full of substances that fight infection.

Select your winter sports
There are many sports that require low temperatures, such as skiing, snowboarding, ice hockey, skating, ice climbing, says Margolis. Winter is a good reason to sport something different. Body get used to making one type of physical exercise and start to invest less energy in them. Challenge your body with the mastery of a new winter sport. Or simply organize a fight with the kids with snowballs. An 8 year old child can make you burn calories much.

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Frequently Asked Questions fitness

1. When is the appropriate fitness to practice?

There is distinct evidence of the benefits of training, conducting training sessions during a certain time of day. It is believed that high insulin levels promote strength training night and morning before breakfast is good to do cardio for more effective fat loss. Ultimately, our advice is to find the right time for you, because in busy lives we live, will rarely have the opportunity to adjust their work with gym workouts.

2. What "number" fitness needs one?
It is best to find time for the three main components of training:

• resistive (strength) exercises
• aerobic exercise
• stretching (or elastic exercise flexion)

As a "minimum dose" take fitness strength training 2 times per week. Not necessarily, they are too long if you do not have enough time for that. For 40 minutes it is possible to efficiently load all muscle groups. When it comes to aerobic activity or HIIT training 4 times a week is optimum performance with adequate duration of 30 minutes and 15 minutes. And finally at rest after strength and cardio training you can improve your mobility and flexibility and reduce risk of injury.

3. Can I reached a spot reduction of fat with a workout? (To lose fat in specific body)

Unlikely! Although there are supporters point reduction to practice, conventional wisdom is that it exists. Man loses weight when it burns more calories than those who consume food or beverages. Strength training may increase muscle mass in a specific body part, but this  way will not lose fat in that area. However there are significant benefits of gaining muscle. Furthermore, it increases your strength, added muscle mass will help burn calories even at rest.

4. Should I include resistive (strength) training in your training program?

It is better to do. Imagine your muscles as a machine for efficient combustion of fuel (calories). If you are trying to burn fat, the extra muscle will help you burn more calories even at rest. Strength training also increases strength, which helps you perform your daily duties. Furthermore, studies have shown that strength training increases confidence in the enviable greater degree of aerobic activity.

5. What is the probability that a woman can become overly muscular physique as a result of strength training?

The likelihood is minimal. Women do not have that large amount of anabolic hormones as men and therefore it is practically impossible a woman with normal hormonal status to acquire vision bodybuilder without the aid of doping. In the process of training will inevitably find an increase in the size and number of muscle fibers, but remember that your muscles are considerably weaker than fat.

6. To wrap it with plastic wrap or dress up your thermal wedge when you exercise to lose weight. Will you lose weight faster?

Such practices lead to fluid loss, which does not recommend. The loss of body weight and fat is the result of negative calorie balance.

7. What results can be expected from the strength training 2-4 times a week, combined with nutrition, when I am over 40 years?

Tone, health, self esteem and improve your vision.

8. How fast can I lose weight without risk to health?
It is safe to lose weight at a rate of about 600 grams to 1 kilogram per week. When you start exercising, you may notice a sudden change in weight, but after a while things will balance. A rapid change in body mass can lead to intense loss of muscle mass, which is by no means desired effect. Moreover, rapid weight loss can lead to loss of fat from parenchymal organs and related health problems. Rapid weight loss is difficult to sustain in the long run.

9. Is it better to be sore muscles after a workout?
"No pain, no progress" is a cliche in the distant past. At no point in training should not feel pain and pain is not proof of a good workout. However, it is terrible to feel some pain in the first 1-2 days after novel exercise program, but this should not happen too often. Standing discomfort may be an indication that higher levels of physical activity or the rate of increase in weight over the working limit individual rate.

10. What are the symptoms and signs of over training?
There are many symptoms that accompany over-training. Some of them are:

• Reduced capacity
• Feeling tired even after a day at rest
• Depression, anxiety and other mood disorders
• Increased heart rate at rest
• More injuries than usual with a longer recovery period
• Loss of appetite

11. Who is the best way to prevent injuries and bruises?
To reduce the risk of accidents during training, review the following basic rules:

• Listen to your body. It will show you that something is wrong with pain or fatigue occurred.
• Give yourself plenty of rest. Depending on the level of loading, two or three days off a week you may need. Fatigue significantly increases the chances to get injured during training. Afforded rest helps the body to restore, build muscle mass and work better in the next load.
• Do not over train. Do not increase the volume of training with more than 10% per week, whether it's for aerobic, HIIT or resistance training.
• Conditioning workouts. Combine work in the gym with various physical activity, Train your muscles differently. Conditioning or "X" training (eg swimming, running, volleyball, football, etc..) Will make less  susceptible of injuries.
• Use reliable and safe equipment. Make sure you are not broken or worn in any way.
• Consult a professional. If you want to train a new way or try a new appliance, check before a qualified person to explain the ambiguities.

12. Is it better to feel pain during exercise?
No. Pain is the way the body with which it tells us that something is as it should be. When one ignores the pain, your injury will not improve and may become chronic or worsen. Then this trauma will not only hinder your athletic performance, but will reduce the quality of your life.

13. Who is the best way to stay in shape while recovering from an injury?
Depending on the type and extent of damage there are physical activities that will not aggravate your injury. The classic example is swimming, which is an alternative to other aerobic activity. You can even stay in shape through strength training, not involving the affected body part. For example, if you suffer from trauma to the shoulder - you can train your lower body to maintain tone.

source:http://zdravbadi.com

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Physical activity, not weight loss reduces mortality

Data from long-term study suggests that maintaining and improving physical fitness is associated with lower risk of death, including cardiovascular death, changes in body mass have a similar effect.

Researchers from the University of South Carolina also found that men who lost part of their physical capacity, a significant increased risk of cardiovascular death, regardless of changes in body mass index.

To date, most attention is paid to weight loss, but this study shows that the improvement of physical activity at least has the same effect as a weakening of reducing premature mortality, the authors note. That's why, part of that attention should be redirected to the strategies for maintaining and improving physical fitness.

In this study data were used Aerobics Center Longitudinal Study, both were included in the analysis of 14 435 men followed for an average of 11.4 years.

Persons with physical activity were stable between resp. 30% and 27% lower total and cardiovascular mortality compared to participants, reduced physical activity. Improved form was associated resp. 29% and 42% lower risk. Each 1-MET (metabolic equivalent) improvement in physical activity was associated with a 15% reduction in risk of death overall and 19% reduction in cardiovascular mortality.

Body mass index on the other hand was not significantly associated with mortality. However, men i gain weight, had 39 percent increased risk of cardiovascular death compared weakened during follow-up. Each unit of BMI was associated with borderline increase these risks.

The authors noted that approximately 90% of the men are overweight or obese, so it is unclear whether similar results would occur in patients with lower body mass index. In the past, obesity could be a more important factor in increasing mortality than physical activity.

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Appropriate sport for all ages

For better or worse, new technologies and advances in science significantly improved working conditions and eased our lives. In this century man has countless amenities and does not have to expend much energy in pursuit of their goals.

But with millions of amenities that you have created, our technological progress "took" a precious gift from nature - to move. Unfortunately, fewer people are involved in physical activity in their work environment rather than mental activity. More and more people prefer to board the cars, to shopping in local supermarket instead to walk away. This trend is detrimental to the population of developed countries, because the lack of movement is a major cause of disease in economically advanced countries.

Why should sports?

Why should exercising throughout your life time? If we can convince you of the need for daily exercise, then we have fulfilled the task of this article. Lack of physical activity is one of the major factors that contribute to health problems of people in industrialized countries and at home. Other major risk factors are obesity, alcohol and nicotine, which go hand in hand with the lack of sports and sports will. Statistics show that active people are enjoying longer life with higher quality value.

It is important to play sports every day or at least every day, experts recommend that physical activity is 45 minutes duration, the load comply with age. This does not mean that every day should expose his body to intense workouts at the gym or run intensively for 45 minutes in the worst case on a hard surface or asphalt. Rather, to low-intensity sports, to maintain and improve your health, like fast walking or working in the garden. If the sport too much and your technique is bad, can damage your body over time and especially your joints and tendons.

Allow your body to escape the everyday stress that haunt you every day of work or traffic congestion on the road for her. If you set goals too high and imposing additional stress during exercise, you will put extra stress and increase levels of stress hormones (mainly cortisol), which we do not recommend. Stress is a necessity in life, but always within reasonable limits.


Health benefits of sport

• Endurance

Resilience as a healthy factor was adopted in late 60s of last century: race became a popular sport. Sufficient and proper exercise has positive effects on the cardiovascular system, cholesterol levels, age-dependent diabetes (type 2), certain cancers, reduce body fat, strengthen the immune system, decreasing depression and increasing emotional balance. Recommended 20 minutes exercise three times a week. This mode is more effective than 1 hour of exercise 1 time per week, thus avoiding overloading the body. Even if it is better to switch to more active lifestyles. Over the past 10 years, research has shown that there is no need to sport in the true sense. Brisk walking or working in the garden have a protective effect. It is important to note that daily exercise for 45 minutes is better than just 15 minutes of exercise.

• Force

Force as a factor in healthy elderly was still underestimated. As to the quality of life, it is important to develop both strength and endurance. Strength significantly slows aging. If you ignore the power exercises, perhaps sooner than normal will be extremely difficult to climb stairs or get out of bed. More power also means more mass and bone density, which reduces the risk of falling and breaking bones themselves avoiding falls and prevent osteoporosis. So Strength training 2-3 times a week. It is very easy: just always use the stairs and avoid elevators and escalators. Strength training is effective, gives good results and protect your joints, but also have some peculiarities: therefore, before you start, you should consult a professional fitness club or physiotherapist.

• Prevention of osteoporosis

The simplest definition of the disease osteoporosis is "a loss of bone mass and density." Sports and games in early childhood and adolescence help build bone mass. Bone mass is the highest value between the ages of 20 and 30 years. With the onset of 30 to 35 years, bone density begins to decrease. Bones become more fragile. Break more easily when you fall and healing takes more time.

Bones respond to stress and pressure, increases bone mass, and they actually become stronger and thicker. The more bone mass gain at an early age, the greater the reserves will have later in life when bones in the body began to weaken.

Even when bone mass begins to decline, you can prevent this process by applying the load and pressure. You can delay osteoporosis. Then it will take much time before the bones become brittle.

People who are engaged in sports all my life and continue to exercise regularly, have a solid structure of bones and no reason to worry.

Osteoporosis was observed only in postmenopausal women but also men and young people. Dairy products are promoted as a preventive tool. They have an effect only if you suffer from calcium deficiency due to improper diet and / or lack of sun / vitamin D. However, according to some experts, diet plays a key role. It seems there is a strong correlation between high food producing acids and bases and osteoporosis (metabolism, for example, red meat is acid producing, fruit and vegetables are a major food-producing).

Suitable loads are sports and games, the weight of your body or weight lifting, gym and fitness equipment.

• Load factor and entertainment

Sports and exercise with high loads can have two risk aspects of your body: first, high levels of stress hormones in the blood - if the exercise is severe - can earn from the body balance. Second, high load in most cases means that the joints and tendons are subjected to increased wear and tear. In particular, you should avoid shock on hard pavement and asphalt. If you have arthritis in the early stage, be very careful.

Fun factor is most important in any sport, because when you hate to exercise, exercises are twice as effective.

Which sports are suitable for all ages

Each sport or game that help to build endurance and / or force are appropriate. In addition, they should not lead to wear and tear of the tendons and joints. With advancing age and increasing response time and reduces coordination. Activities with risk of falls or collisions between participants may be problematic.

1. Swimming: swimming if you choose, you might prefer freestyle or back rather than breaststroke. High head and poor posture in any style can cause problems with neck and shoulder and pain in lower back. Furthermore, the kick can add tension in the knees and hips, and back at the bottom, especially in breaststroke kicking incorrectly. Swimming is ideal for building endurance while not loaded joints. However, if swimming is a sport that practice for life, keep in mind that strength training and stress on the bones are minimal. (Swimming also develops strength through special training (sprints, swimming with paddles, swimming with a parachute, swim with the belt resistances, swimming with rubber bands, etc.) Therefore, to prevent osteoporosis is recommended that training in swimming can be supplemented by some dry drills presented below. In any case it is better to be a swimmer than to spend time watching TV. If you suffer from arthritis, swimming is your sport. Even when someone is unable to play sports because of physical disability swimming and forms water-gymnastics in most cases are applicable (under supervision).
2. Brisk walking or simply walking or fast hiking. Low wear of the joints, although there are loads of bones. When climbing in hilly terrain, you can build strength.
3. Cycling and similar sports. Very favorable, because the movement of the legs is directed and smoothly. Cycling in hilly area has an effect on the body (pushing and pulling with the Achilles tendon, raising the handles). Consider the possible accidents and monotonous sitting position (which affects the back and neck).
4. Of sports equipment for cardio workouts in the fitness clubs beat trainers, steppers and veloergomeri are excellent resources for people who prefer to exercise indoors. Movements are controlled and no shocks. Running on the band creates shocks that are weaker than running on hard surfaces.
5. Riding a roller skating is better when the equipment is high quality and have mastered the technique of stop-and-fall properly (see brisk walking for more information). Cross-country skiing.
6. Rowing, rowing dry (using a training device).
7. Aerobics with low load, possibly with an average aerobic capacity (if not stressful on the joints of the ankles and knees). Step-aerobics and aerobic high load and other forms of fitness activities can add stress on the joints of the ankles and knees.
8. Aqua fitness, aqua aerobics, aqua jogging, all forms of exercise in the water have a positive effect on endurance and depending on the type of exercise (using water resistance) and also develop strength. No load on the joints. Excellent sport for beginners and overweight people. Because of their popularity among women, check these activities closely enough to load the bones (osteoporosis prevention).
9. Weightlifting and strength training fitness equipment or similar equipment in fitness clubs. As a main activity or as an adjunct to endurance sports oriented. People are increasingly aware of the benefits of strength training as an effective means of stopping the process of osteoporosis. For people in early and advanced degree of osteoporosis, this type of training is mandatory under the guidance of a qualified coach. Arthritis at an early stage can be compensated by careful building muscle strength.

Which sports pose a health risk?

Running on asphalt. Although there is progress in running shoes to reduce concussion, running is considered unhealthy for joints (ankles, knees and hips). However, there are a few lucky ones who never have complaints about this.

Team sports (handball, soccer, volleyball), tennis, if people can not control their ambitions (danger of collisions, shocks to the joints and brake dash).

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