Regimul proteic, regimul starurilor

Regimul proteic este un stil de viata, dar si o solutie foarte buna, daca vrei sa slabesti fara sa pierzi energie. Dieta proteica se bazeaza pe consumul de carne, oua, peste si pe limitarea consumului de zahar si grasimi.
Beneficii: nu suferi de foame (principala neplacere a celorlalte diete), nu esti deprimata (asa cum se intampla in cazul altor diete) si nu te confrunti cu neplacuta senzatie de oboseala, care se instaleaza, mereu, la cateva zile dupa ce incepi o dieta.

Regimul proteic iti permite un regim de viata aproape normal. Un alt avantaj este acela ca nu trebuie sa calculezi numarul de calorii din mancarea ta, pentru ca nu este important.
O alta mare calitate a regimului proteic este faptul ca exista in mai multe forme, fiecare in parte adaptata unui stil de viata si unui tip de metabolism. Si, nu in ultimul rand, este dieta preferata a vedetelor.

Poate aparea constipatia, ca urmare a cantitatii mici de fibre din alimentele consumate. Este obligatoriu sa bei cel putin trei litri de apa minerala pe zi. Dupa intreruperea regimului, kilogramele pierdute se pot acumula din nou.

Exemplu de meniu

Micul dejun: un ou tare, o felie de branza, ceai sau cafea fara zahar
Pranz: o salata cu jambon, pui, frunze de telina, salata si branza, cu ulei de masline, un iaurt si o portocala
Cina: peste la gratar, salata verde cu ulei, un iaurt sau un pahar de lapte, o portocala.

Dieta de mare viteza

Denumita si dieta TGV (de la prescurtarea frantuzeasca a trenului de mare viteza), dieta este recomandata pentru opt saptamani, dar promite o scadere rapida in greutate. Dieta stabilizeaza greutatea dupa cura de opt saptamani.
Este creatia doctorului Fricker .
Poti manca: carne, peste, pentru proteine, legume si fructe, pentru vitamine si minerale, foarte putina grasime, pentru acizi grasi esentiali, lactate degresate, pentru enzime si calciu, dar si pentru alte minerale. Este interzisa painea, fainoasele si zaharul. Preferate sunt alimentele cu un continut mic de calorii, dar cat mai bogate in proteine. Obligatoriu minim doi litri de apa pe zi, de preferat mineralizata.

Exemplu de meniu

Mic dejun: ceai sau cafea fara zahar, un fruct intreg, 250 cl lapte, un iaurt.
Pranz : o salata de legume crude, fara grasime, o bucata de carne sau peste, o lingura de ulei, un iaurt si un fruct.
Cina: la fel ca la pranz, dar poti schimba carnea si combinatia de legume din salata.

Avantaje si dezavantaje

Slabesti intre 1,5 si 2 kg pe saptamana. Regimul este echilibrat, sanatos, nu produce carente si reduce nivelul colesterolului din sange. Alcoolul este interzis dar, din cand in cand, iti este permisa o cupa de sampanie.
Este dieta care iti da deprinderi alimentare sanatoase si, desi este recomandata opt saptamani, poate fi “dusa” pana la sase luni.
In afara riscului de a recupera kilogramele date jos, la incetarea dietei, aceasta nu are alte dezavantaje.

Dieta paleolitica

Regimul paleolitic nu a fost inventat. Este modul de alimentatie a primilor oameni, care nu aveau niciodata probleme cu kilogramele in plus.

Dupa 1985, dieta a fost perfectionata si imbunatatita de medicul nutritionist american Body Eaton, care a modelat-o dupa regulile de alimentatie ale bastinasilor.

Dieta paleolitica exclude dulciurile, zaharul, lactatele si cerealele, mai putin painea.

Alimente permise: carne, vanat, peste si fructe de mare, oua, fructe si legume, dar doar cele sarace in amidon, nuci si grau.

Alimente de consumat cu moderatie: ulei presat la rece, ceai, cafea, fructe uscate.
Alimente suprimate: cereale, leguminoase, produse lactate, conserve, legume bogate in amidon (cartofi si produse similare), carne grasa, alimente sarate, zahar, bauturi gazoase.

Exemplu de meniu

Mic dejun: o portocala, somon crud file, cu salata de cruditati, nuci.
Pranz: o salata de legume crude, cu ulei de masline si suc de lamaie, piept de curcan, migdale si un fruct.
Cina: carne la cuptor, legume inabusite, pepene si struguri.

Avantaje si dezavantaje

Nu este necesar sa numeri si sa socotesti caloriile. Dieta te ajuta sa slabesti si protejeaza impotriva maladiilor cadriovasculare, a cancerului si favorizeaza o buna digestie.
Cel care a perfectionat dieta permite, si chiar recomanda, doua-trei mese pe saptamana formate din alimente nepermise, in special lactate si cerale.

Dieta nu este regimul alimentar din paleolitic, dar urmareste regulile acestuia.
Baza dietei este data de legume si fructe, combinate cu nuci. Carnea este complementara.
Slabesti in medie doua kilograme pe saptamana in primele doua luni de dieta. Ritmul creste apoi la trei kilograme pe saptamana, in urmatoarea luna de dieta, dupa care se stabilizeaza.

Regimul strict nu este recomandat mai mult de sase luni si nu acopera tot necesarul de nutrienti. Poate sa apara  fenomenul de crestere in greutate la oprirea regimului.
Este recomandata consultarea unui medic inainte de a trece la acesta dieta si este contraindicata celor care au probleme digestive.

Dieta Atkins

O dieta proteica care a facut si face furori in Europa.
Doctorul Atkins, cel care a pus la punct dieta si care a perfectionat-o a plecat de ideea ca excesul ponderal nu este consecinta excesului alimentar, ci al unui dezechilibru in alimentatie, asociat cu o defectuoasa asimilare a zaharului si derivatilor.
Principiul dietei este simplu: reduci sau elimini complet zaharul din alimentatie, astfel ca obligi organismul sa puna in circulatie depozitele de grasime, pentru a produce energie.

Avantaje si dezavantaje

Regimul este eficient, pe lunga durata. In primele luni slabesti pana la patru-sase kilograme pe luna. In a doua luna, slabesti constant, dar mai lent, trei – patru kilograme. Slabesti insa frumos, lent si te mentii sanatoasa si in forma.

Reguli: Renunti complet sau reduci la minim zaharul, dulciurile de orice fel, fainoasele, legumele si fructele, care sunt o sursa de glucide si alte zaharuri, dar si alcoolul, in orice forma.

Consumi proteine si lipide: carne, peste, fructe de mare, oua, lactate neindulcite, branza, uleiuri, precum si unt si maioneza (in cazul in care poti face asta fara paine), in orice cantitate.

Poti adauga legume cu o concentratie mica de glucide (salata verde si fasole verde, rosii cu moderatie, ridichi) si citrice. Un avantaj este ca dieta diminueaza mult senzatia de foame. Dezavantajul este ca lipsa fructelor si legumelor si aportul mare de carne duce la cresterea colesterolului si produce o carenta de vitamine si minerale.

Dieta este recomandata pentru maxim trei luni, dupa care este inlocuita, treptat, cu o dieta bogata in fructe si legume, dar lipsita complet de zahar rafinat, dulciuri si fainoase.

 

SANI FRUMOSI,ABDOMEN PLAT, FUND ROTUND SI OBRAZNIC… LA TOATE ACESTEA VISEAZA ORICE FEMEIE…

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1. Gantere in bucatarie
Pentru un bust frumos, in loc de greutati, ia in fiecare mana cate o sticla cu apa. Ridica bratele la nivelul umerilor. Intinde-le si apoi balanseaza-le, ridicandu-le si coborandu-le alternativ in sus si in jos.
Repeta exercitiul de 15 ori. Nu uita de respiratie! Nu te grabi, fa miscarile lent astfel incat sa-ti pui muschii la lucru.
2. E buna si o scara
Pentru fortificarea bratelor, asaza-te pe scara, sprijina mainile cu 2 trepte mai sus in spate, la nivelul soldurilor. Acum impinge fundul inainte doar cu ajutorul bratelor. Lasa-te din nou pe scara. Repeta miscarea de cel putin 10 ori, in 3 reprize.
3. Fara timpi morti
Nu pierde vremea in timp ce te speli pe dinti. Stai dreapta. Indoaie usor piciorul pe care stai iar pe cel liber flexeaza-l un pic. Impinge-l inapoi. Repeta miscarea de 10 ori, apoi schimba piciorul.
Exercitiul se face in trei reprize. Excelent pentru fundul tau care, te temeai, s-a cam lasat… La sfarsit esti curata si pe dinti!

Use the Metabolism to Help You

What Is Metabolism?

Your metabolism, experts say, involves a complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel.

“The process of metabolism establishes the rate at which we burn our calories and, ultimately, how quickly we gain weight or how easily we lose it,” says Robert Yanagisawa, MD, director of the Medically Supervised Weight Management Program at Mount Sinai Medical Center in New York.

Of course, not everyone burns calories at the same rate.

Your metabolism is influenced by your age (metabolism naturally slows about 5% per decade after age 40); your sex (men generally burn more calories at rest than women); and proportion of lean body mass (the more muscle you have, the higher your metabolic rate tends to be).

And yes, heredity makes a difference.

“Some people just burn calories at a slower rate than others,” says Barrie Wolfe-Radbill, RD, a nutritionist specializing in weight loss at New York University Medical Center.

Occasionally, Yanagisawa says, a defect in the thyroid gland can slow metabolism, though this problem is relatively rare.

And here’s a fact that may surprise you: the more weight you carry, the faster your metabolism is likely running.

“The simple fact is that the extra weight causes your body to work harder just to sustain itself at rest, so in most instances, the metabolism is always running a bit faster,” says Molly Kimball, RD, sports and lifestyle nutritionist at the Oscher’s Clinic’s Elmwood Fitness Center.

That’s one reason it’s almost always easiest to lose weight at the start of a diet, and harder later on, Kimball says: “When you are very overweight your metabolism is already running so high that any small cut in calories will result in an immediate loss.”

Then, when you lose significant amounts of body fat and muscle, your body needs fewer calories to sustain itself, she says. That helps explain why it’s so easy to regain weight after you’ve worked to lose it.

“If two people both weigh 250 pounds, and one got there by dieting down from 350 and the other one was always at 250, the one who got there by cutting calories is going to have a slower metabolism,” says Yanagisawa. “That means they will require fewer calories to maintain their weight than the person who never went beyond 250 pounds.”

Revving Your Engine

Though some of the factors affecting metabolic rate can’t be changed, happily, there are ways to maximize the metabolism you’re born with — even when you’re dieting.

Among the best ways is exercise. This includes aerobic workouts to burn more calories in the short term, and weight training to build the muscles that will boost your metabolism in the long run.

“Since muscle burns more calories than fat — even while at rest — the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you,” says Kimball.

Personal fitness trainer Kelli Calabrese MS, CSCS, ACE, notes that every pound of muscle in our bodies burns 35 calories a day, while each pound of fat burns just 2 calories per day.

While 30 minutes of aerobic exercise may burn more calories than 30 minutes of weight training, Calabrese says, “in the hours following the cessation of exercise, the weight training has a longer-lasting effect on boosting metabolism.”

Having extra muscle also means you can eat more and gain less.

Adds Yanagisawa: “We don’t tell people to exercise while dieting only to burn calories — we also know that exercise builds muscle and that is what will help you burn more calories and maintain the weight loss you work so hard to achieve.”

Some women fear they’ll “bulk up” with weight training. But Calabrese, author of Feminine, Fit and Firm, says not to worry.

“Women don’t have the hormones necessary to develop those huge muscles, so you can feel good about doing weight training,” she says.

Eat More, Burn Better

Of course, the diet advice we’d all love to hear is “Eat more and lose more weight!” But what really works is “Eat more often, and you’ll lose more weight.” Small, but frequent, meals help keep your metabolism in high gear, and that means you’ll burn more calories overall.

“When you put too many hours between meals, your metabolism actually slows down to compensate,” says Kimball.

If you then eat a huge meal — at the same time your metabolism is functioning as if you’re starving — your body wants to hold on to every calorie.

While this won’t make much difference on an occasional basis, Kimball says, make it a way of life and it can get harder to lose or maintain weight.

Kimball’s advice is borne out by the findings of a study that was presented at the 2005 annual meeting of the American College of Sports Medicine. Researchers from Georgia State University reported that when athletes ate snacks totaling about 250 calories each, three times a day, they had greater energy output then when they didn’t snack.

The study also found that snacking helped the athletes eat less at each of their three regular meals. The final result was a higher metabolic rate, a lower caloric intake, and reduction in body fat.

Fat-Burning Foods?

From supermodels who douse their food with red pepper, to movie stars who swear by green tea, there’s no shortage of claims for foods that are said to increase metabolism. But do any of them work?

“Actually, any food will increase your metabolism, mostly in the first hour after you eat — that’s when your system is most revved,” says Kimball.

Further, she says, protein generally requires about 25% more energy to digest. So — at least theoretically – a high-protein snack might rev metabolism a little more than a carb-heavy food with the same number of calories. That said, it’s not clear that any food has special powers to boost metabolism significantly.

“Some studies have shown hot pepper and very spicy foods can increase metabolism by about 20% for about 30 minutes, but no one really knows if the extra burn lasts any longer than that, ” says Kimball.

In a small study on Japanese women published in the British Journal of Nutrition, researchers found red pepper caused the body to heat up and revved the metabolism following a meal. But the most effects were seen primarily when the red pepper was eaten with high-fat foods (which are also higher in calories).

Another small study, published in the journal Medicine & Science in Sports & Exercise, reported that male athletes who added red pepper to high-carbohydrate meals boosted both their resting and active metabolic rates 30 minutes after the meal. But there was no evidence this burn power was lasting.

The same appears true for green tea, which contains a substance called EGCG (epigallocatechin gallate), a powerful antioxidant that some believe can bring about the same kind of calorie-burning effect as hot pepper.

In a study of 10 men published in the American Journal of Clinical Nutrition, researchers found that 90 milligrams of EGCG and 50 milligrams of caffeine taken with meals boosted 24-hour energy expenditure by 4% (caffeine alone did not show a similar effect).

But it’s not clear whether this effect would be enough to boost weight loss. And that, says Radbill, is precisely the point.

“Essentially, you would have to drink so much of it in order to see even a small effect, that I don’t think it’s really worth it,” says Radbill. “Drink green tea for other health-giving properties, but not to lose weight.”

The bottom line, she says, is this: “All these foods may have a slight impact on metabolism, but the increase is still insignificant compared to what you need in order to lose weight.”

Your best bet for keeping metabolism revved: Build muscles, snack on low-calorie, high-protein foods, and keep moving!

EXERCITII DE FITNESS PENTRU BICEPSI SI TRICEPSI

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In randurile ce urmeaza iti voi descrie doua exercitii pentru bicepsi si tricepsi:

Exercitii de fitness pentru bicepsi
Flexii cu ganterele. Acest exercitiu construieste muschiul biceps al bratului. Din stand in picioare, cu talpile pozitionate la nivelul latimii umerilor, coatele lipite de corp, mainile intinse spre in jos si tinand in fiecare mana cate o gantera flexam bratele, aducand ganterele la nivelul umerilor. Miscarea se executa lent incercand sa simtiti muschii contractandu-se. Puteti face de asemenea, flexii alternative, cu cate un brat o data sau lucrand bratele pe rand daca nu aveti decat o singura gantera. Exercitiul se poate executa si folosind in loc de cele doua gantere o bara.

Exercitii de fitness pentru tricepsi
Flotari intre scaune. Pentru acest exercitiu trebuie pozitionate trei scaune in triunghi, calcaiele picioarelor fiind sprijinite pe unul dintre ele, iar mainile pe celelalte doua, corpul fiind indoit din bazin, cu privirea orientata catre varfurile picioarelor. Prin indoirea si intinderea bratelor, din coate, coboram si ridicam corpul.
Tot pentru triceps putem executa flotari, cu palmele apropiate, coatele fiind lipite de trunchi pe tot parcursul miscarii.

EXERCITII DE FITNESS PENTRU UN ABDOMEN DE INVIDIAT

Anotimpul rece pare ca si-a intrat pe deplin in drepturi, dar o vorba din batrani spune: “gospodarul isi face vara sanie si iarna car”. Adaptand aceasta zicala, am putea spune ca o femeie moderna si preocupata cu adevarat de infatisarea ei isi ingrijeste corpul, pregatindu-l inca de acum pentru venirea verii, pentru bustiere, pantaloni subtiri, blugi stramti…

Ai ghicit, nu-i asa? Astazi vom trece la o serie de exercitii care, daca vor fi urmate conform instructiunilor, timp de sase saptamani, iti vor asigura un abdomen plat si ferm, asa ca nu vei mai avea motive de ingrijorare din aceasta directie.

Previzibil, am putea spune, primul exercitiu pe care ti-l propunem consta intr-o serie de “abdomene”. Dintre toate exercitiile pentru tonifierea muschilor abdominali, acesta este cel mai eficient. Cu siguranta ai mai practicat asa-ceva, deci stii ca, in esenta, nu e nimic complicat. Secretul este sa respiri adanc inainte de fiecare noua repetitie, care trebuie sa dureze, in medie, cam 4-5 secunde. Iti recomandam cate 30 de miscari zilnic, in seturi de cate 15, cu o scurta pauza intre ele.

Prin al doilea exercitiu, iti vei tonifia, alternativ, muschii oblici, care se afla intre extremitatea cutiei toracice si bazin. Asadar, executa, pe rand, cate 15 miscari, similare ca executie cu “abdomenele”, singura diferenta fiind ca, la ridicare, vei inclina trunchiul spre dreapta, respectiv stanga.

Ultimul exercitiu din acest ciclu urmareste sa “definitiveze” tonifierea musculaturii abdominale, cu alte cuvinte sa “incoroneze” ceea ce ai facut pana acum. Nici acest exercitiu, denumit, in jargonul de specialitate, “lumanarea”nu iti este necunoscut.

Respira adanc, controleaza-ti fiecare miscare a picioarelor si mentine muschii abdominali incordati.

Pe de alta parte, speram ca nu ai uitat ceea ce-ti recomandam in primul “episod”, si anume o scurta incalzire, inainte sa te apuci propriu-zis de treaba. Ca sa “impusti doi iepuri”, Cornel Dinu, antrenor de fitness la Miko Beauty Center, iti sugereaza sa exersezi la banda elastica – in felul acesta, organismul tau va fi pregatit pentru efort si, concomitent, vei arde calorii.

Asadar, incepe la o viteza mica – 6 kilometri pe ora, ceea ce inseamna ca mergi, nu alergi – si, progresiv, poti creste viteza, ajungand pana la 10 kilometri pe ora. Nu-ti face, insa, iluzii, nu vei putea mentine mult acest ritm! Alterneaza alergarea cu mersul, in etape. Si nu uita ca, indirect, iti lucrezi si musculatura abdominala in acest mod!

Saptamana viitoare vom incheia acest serial, indicandu-ti o serie de exercitii pentru tonifierea musculaturii coapselor si feselor. Vei spune adio celulitei… in favoarea unor picioare superbe si fara cusur

EXERCITII DE FITNESS PENTRU O CONDITIE FIZICA MAI BUNA

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Fitness-ul poate fi un mod de a mentine starea de sanatate, sau un sport de performanta. Fitness-ul in sportul de performanta este legat de agilitatea, puterea si viteza atletului. Conditia fizica buna se poate obtine prin activitate fizica regulata. Efectele fitness-ului sunt: imbunatatirea functiilor cardiaca si respiratorie, cresterea flexibilitatii, cresterea fortei musculare si a rezistentei.
Fitness-ul, efectuat ca o activitate pentru imbunatatirea starii de sanatate, reduce riscul atacurilor cardiace, cancerului de colon, diabetului sau a hipertensiunii.
Care este activitatea fizica necesara pentru obtinerea unei conditii fizice bune?

Specialistii recomanda :
- activitate fizica de intensitate moderata timp de 30 de minute pe zi, 5 zile pe saptamana sau mai mult
- exercitii fizice intense timp de 20 de minute pe zi, 3 zile pe saptamana sau mai mult.
Exercitiile fizice intense sunt exercitiile care determina cresterea pulsului (alura ventriculara) la o valoare de peste 70% din maximul ce poate atins.
Copii si adolescentii trebuie sa aiba activitate fizica de cel putin o ora pe zi.

Tipuri de activitate sportiva ce imbunatatesc conditia fizica

Exista trei tipuri de fitness :
Flexibilitatea reprezinta abilitatea de a misca articulatiile si muschii la capacitatea lor maxima. Gimnastica ce implica intinderea musculaturii constituie un exercitiu de flexibilitate.
Fitness-ul de tip aerobic reprezinta abilitatea organismului de a consuma oxigen in mod eficient si depinde de starea inimii a plamanilor si a muschilor. Acest tip de fitness creste cantitatea de oxigen ce ajunge la muschi, care le va permite sa functioneze un timp mai indelungat. Mersul pe jos reprezinta un tip de exercitiu aerobic.
Fitness-ul de tip muscular creste rezistenta si forta muschilor. Ridicatul greutatilor si miscari ale corpului de tipul flotarilor duc la cresterea fortei musculare.
Este posibil ca o persoana sa aiba conditie fizica buna dintr-un singur tip de fitness de exemplu aerobic, dar din alte puncte de vedere sa fie doar la inceput (de exemplu flexibilitate sau forta musculara).

Mentinerea conditiei fizice

Se indica un program regulat de exercitii fizice, ce trebuie sa faca parte din programul zilnic de activitati. Se incepe cu un ritm lent si este necesar consultul medicului, in special la persoanele care nu au mai practicat activitate fizica de mult timp sau la cei cu probleme cardiace.
Activitatea fizica regulata in timpul zilei determina arderea caloriilor si mentinerea greutatii. Sunt indicate activitati minore, de tipul urcatul scarilor sau mersul pe jos pe distante mai mari decat de obicei. Se incearca mersul pe bicicleta cel putin o data pe saptamana. Se pot numara pasii in timpul mersului cu un aparat numit podometru, ce se poate cumpara de la magazinele de articole sportive. Numararea pasilor poate motiva acumularea de mai multi pasi.
Exercitiile fizice in mod structurat se pot face in cadrul unui club de fitness. Se alege o activitate care face placere si se recomanda ca acea activitate sa varieze pentru a nu aparea plictiseala (aerobic de 3 ori pe saptamana, o plimbare cu un prieten, sau ridicarea de greutati in zile succesive, reprezinta un exemplu de program variat). Se indica sporturile ca volei, baschet, natatie, ciclism.

EXERCITII FITNESS PENTRU SUBTIEREA SOLDURILOR

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Frumusetea corpului a ajuns in ziua de azi un ideal pentru foarte multe femei care sunt dispuse sa faca multe sacrificii doar pentru… a arata bine. Un raspuns foarte simplu la aceasta dorinta este: miscarea fizica. Mai mult decat atat, exercitiile pot reprezenta un ajutor real in diminuarea stresului, a anxietatii si a depresiei.

Astfel, urmatoarele exercitii sunt menite sa te stimuleze, sa te relaxeze si mai ales sa te ajute sa arzi multe calorii in special din zona soldurilor:
Balanseaza-ti picioarele. Stai lateral in spatele unui scaun, cu mana stanga pe spatar, pentru a usura executia exercitiului. Din aceasta pozitie, balanseaza-ti energic piciorului drept in sus si lateral spre stanga, in asa fel incat sa treaca peste spatar, rezemand partea exterioara a coapsei pe spatar, iar varful piciorului pe scaun. Aceeasi procedura se repeta si pentru piciorul stang.

Impinge bazinul. Stai in pozitia culcat pe latura dreapta, sprijinindu-te pe cotul bratului drept, stangul in fata in dreptul taliei. Bazinul se ridica cu impingere in brate si trecere in sprijin lateral. Bazinul coboara si se revine in pozitia culcat pe o parte.

Lucreaza-ti coapsele. Stai in sezut, cu genunchii indoiti, talpile cat mai apropiate de corp, palmele sprijinite inapoi pe sol. Din aceasta pozitie, duci genunchii lateral spre stanga si spre dreapta, alternativ, pana la atingerea solului.

Ridica si coboara bazinul. Stai in pozitia culcat pe spate cu bratele pe langa corp, palmele cat mai apropiate de sezut, indoaie picioarele astfel incat spatele si coapsele sa formeze un unghi ascutit. Ridica bazinul, trecand in sprijin pe cap si pe calcaie.

Coboara bazinul pe sol, revenind la pozitia culcat pe spate.
Semiecher. Stai culcata, cu fata in jos, capul in extensie, barbia sprijinita pe sol, bratele intinse sus, in prelungirea trunchiului, cu pumnii stransi, ridica bratele cu pumnii inchisi si piciorul drept, intins din articulatia genunchiului. Coboara bratele si piciorul pe sol si repeta aceasi miscare si pentru piciorul stang.

Retineti! Numarul exercitiilor efectuate depinde de fiecare persoana in parte si de conditia fizica pe care aceasta o are. De exemplu poti incepe prin efectuarea a cate 6-7 miscari din fiecare, numarul lor putand creste in timp.

Best Workout Devices on the Market

The Ab Away

Bryant: “This is an abdominal ‘training’ product that focuses on the lowering action of a sit-up. That’s fine, it’s an important aspect of exercise, but there’s nothing magical about it in terms of sculpting. The ads say the product is safe because of the cushioned back support. But given the dimensions of the device, it would seem that for individuals of average height or taller, it will be too short to provide any real support for the back.”

Fichera: “The problem is, you are seated almost upright during the movements. I don’t think that’s necessarily good. In order to activate abs, you need to bend from the mid torso. If you bend at the hips like old-fashioned sit-ups, you’re going to use hip flexors, not abdominals. You could do a full range of ab exercises using just your own muscles, with no machine, and get more results.”

The Body Dome

Bryant: “This is a ‘stability ball’ but with a stable base, which allows you to do push-ups and other exercises. This kind of apparatus can be used effectively for muscle conditioning exercises. However, the infomercials hype that it can do everything — like converting fat to muscle. That’s impossible; those are two distinct tissues. Also, it claims to supercharge metabolism, which may lead people to believe they will burn calories like a furnace. That would be nice, but it won’t happen.”

Fichera: “It’s a good product, but limited. You can’t do a whole-body workout on the Body Dome. It’s good for squats and crunches, but it’s not at all a full-body exercise tool. It’s one tool to be added to a series of others.”

Body Flex

Bryant: The inventor of this program “alleges that so-called aerobic breathing is key to weight loss — that it speeds up metabolism, allows you to burn more calories. That’s really nonsensical. She says that performing 15-minute exercises is the key to stoking metabolism, which has no scientific basis.”

Fichera: “Just looking at this program, it looks limited at best. I’d have to try it to see if it really did anything.”

Bowflex

Bryant: “This is a system that involves resistance rods or bands. It’s been around awhile and is good for resistance training. It’s reasonably compact and can be used to do a variety of exercises. More experienced users might be more critical — they won’t experience what they get in a gym. But for the average user, it would be good for resistance training.”

Fichera: “The Bowflex is a superb strength-training machine. When you use those cables, it forces you to challenge primary muscles in the shoulder, chest, and triceps as well as support muscles. In fact, it allows you to challenge all major muscles in the body. The machine itself provides smooth range of motion and is the most versatile machine around. I highly recommend it.”

A word of caution: Grabbing cables from behind could mean a pulled muscle. “But if you have a workout partner, he can pull the cable in front of you to get you started,” Fichera tells WebMD.

The Gazelle

Bryant: “The Gazelle really tries to provide low-impact exercise, but the swinging movement is not necessarily great because it can be quite uncomfortable. The advertisements really play up the successively wide range of motion you can get. But it could be difficult — even problematic — if you do it repeatedly. They also tend to over-hype what you can expect to achieve.”

Fichera: “This [As Seen on TV product] is advertised as a low-impact exercise machine, but what you get is almost no impact. It does provide very smooth range of motion. The problem is, your body performs actions that are not natural. They can potentially be dangerous because of extra stress they put on hips, knees, ankles, and lower back. Also, it’s not made for very tall people.”

Inversion/Gravity Tables

Bryant: These have been marketed to people with back problems and for exercise. When the body is inverted, or turned over, the spine supposedly gets some relief from stress of gravity. People perform abdominal exercises and others from the inverted position. His concern: “The blood pressure in your eyes and blood vessels in the head and neck area are increased, which could be dangerous for individuals with heart disease, stroke, or glaucoma risk factors.”

Fichera: “I was advised never to exercise in the inverted position. Inversion puts a lot of pressure on the lower back. Men especially have this problem because they hold a huge portion of their weight in the upper body region. When they are inverted, the pressure shifts to the lower body, which can put pressure on the spine. For a certain percentage of the population, this could be very hazardous. There are other ways to strengthen the spinal muscles.”

Kangoo Jumps

Bryant: “These aren’t shoes, they’re devices you wear on your feet. The intent is to lessen impact associated with weight-bearing exercise. Some preliminary research conducted at a couple of universities has shown they may be right. But one concern might be that it alters a person’s gait, which could cause other orthopedic problems.”

Fichera: “It looks like these are good for softening high impact, but it would not generate results an athlete is training for. It also looks like it would throw your posture off and potentially create an injury. When you land, it’s not guaranteed you will land properly. I’m not sure it’s safe for older or heavier people.”

Spinning Bikes

Bryant: “Spinning bikes are pretty effective — they can be adjusted to match individual body dimensions. The speed can also be adjusted. However, most people don’t know exactly how to adjust these bikes. There are bike-fitting and ride-along videos to teach you. One of the best out there is Le Mans Webmaster — it helps keep you motivated.”

Fichera: “Spinning bikes provide a very smooth form of low-impact exercise. But I don’t think they have the variability in resistance that a standard bike has. Also, in classes you are pushed way beyond your comfort zone. To get results, you have to feel some degree of discomfort or burn. I can’t see someone doing it in their own home.”

The Total Gym

Bryant: “This has been around for quite some time. It allows you to perform functional exercise movements like pull-ups. People can get a reasonable dose of resistance exercise. It’s not for people who have trained at a high level in a gym. But for a home device, it does give a minimal dose of exercise.”

Fichera: “I’ve only seen this in a video, but it looks like a good piece of apparatus, particularly for beginners. My question is, does it provide enough resistance? There’s a time when the body reaches adaptation, and you have to increase resistance to get benefit. It doesn’t look like you can get much more with this system. Also, I’m concerned that some of the exercise motions could put too much stress on ankles, knees, and the lower back.”

Trampolines (Mini)

Bryant: “This is another effort to minimize impact from weight-bearing exercises, just like the Kangoo Jumps. Theoretically, you can get a good aerobic workout if you move at an aggressive enough speed. But it’s hard to sustain that high rate. It also would be hard to get much calorie burn. There is a free-flowing nature to your movements, which could help in managing stress. It has a soothing effect. But that’s largely theory.”

Fichera: “Mini trampolines are great; they can allow an aerobic workout that is non-impact. As opposed to jogging outside, you can jog in place. There’s a good amount of calorie burn, because you challenge your leg muscles and, indirectly, your abs. You also get a decent cardio workout. It’s safe, fun, different.”

Fichera’s mother is a prime example of staying fit with minimum equipment: “She’s 71 years old, and she uses her mini trampoline two or three times a week. When she can’t go out for long walks, she gets her trampoline out. She also plays in four bowling leagues. Plays handball twice a week. In fact, she beats women a third her age at handball.”

Some “As Seen On TV” products live up to their hype. But buyer beware. “I’d want to try it first, see what it felt like, if it were me,” Fichera tells WebMD.

Cum sa te mentii tanar la orice varsta?

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Toata lumea e de acord ca practicarea unui sport sau macar efectuarea regulata a unor exercitii nu este doar benefica ci extrem de importanta pentru sanatatea noastra. Dar cati dintre noi stiu care sunt cele mai bune activitati fizice in functie de varsta pe care o avem?
Nimeni nu e prea tanar pentru a incepe si nici prea batran pentru a resimti efectele benefice ale exercitiilor fizice, spun jurnalistii de la Daily Mail, care au consultat expertii in domeniu pentru a stabili cu exactitate ce tipuri de miscari sunt recomandate in functie de varsta fiecaruia si cat timp trebuie sa li se acorde.
VARSTA: 2-5 ani
Este varsta la care copiii abia invata sa isi mentina greutatea corpului pe picioare, la care descopera lumea din jur, ceea ce presupune un intens efort fizic.
CAT DE MULT: Un sfert de ora pe zi este suficient pentru exercitii care sa le intareasca musculatura, cum ar fi jocul cu mingea sau inotul.
TIPURI DE EXERCITII: “Copiii au inclinatia naturala de a se catara, a sari, a alerga”, spune profesorul Craig Williams, director la Centrul de Cercetari privind sanatatea copiilor al Universitatii din Exeter. “Cel mai bun lucru pe care parintii il pot face pentru sanatatea copiilor lor este sa incurajeze aceste activitati, care vor avea efecte extraordinare pe termen lung”.
Aveti insa grija sa nu se intreaca masura. “Au aparut centre de aerobic sau yoga pentru copii. E absurd, fitness-ul este un concept specific adultilor, copiii mici au atatea alte modalitati de a-si consuma energia si de a-si dezvolta frumos corpul”, spune doctorul Eric Small, coordonatorul unei organizatii de pediatri americani.
“Trupurile fragede ale celor mici nu fac fata activitatilor fizice sustinute, ei nu au nici capacitatea cardiovasculara, nici puterea sau flexibilitatea necesara”, avertizeaza Small.
Pe de alta parte, psihologii spun ca o introducere prematura a copiilor in lumea fotbalului sau a altor sporturi de echipa este de cele mai multe ori contraproductiva, acestia ajungand sa fie deja plictisiti si dezinteresati de practicarea lor exact la varsta de 10-12 ani cand ar trebui sa atinga performanta.
VARSTA: 5-18 ani
Este perioada la care incep si se desfasoara procesele hormonale care genereaza cresterea in inaltime dar si fluctuatiile de greutate. Potrivit statisticilor, baietii se inalta in medie cu 9 cm pe an, iar fetele cu 8 cm. In schimb, acestea incep sa se dezvolte fizic mai devreme, pe la 12-13 ani si se opresc in jurul varstei de 18 ani, spre deosebire de baieti, care continua sa creasca pana in jurul varstei de 20 de ani.
Este o perioada cruciala pentru postura, aspectul fizic si, mai ales, sanatatea viitorului adult, cel mai mare pericol fiind instalarea obezitatii.
CAT DE MULT: Specialistii spun ca in acest interval de varsta minimum necesar de activitati fizice moderate zilnice este de o ora.
“Cu cat mai mult, cu atat mai bine”, completeaza insa profesorul Ken Fox, fiziolog la Departamentul de Stiinte ale Educatiei si Sanatatii de la Universitatea din Bristol, care recomanda chiar doua ore de miscare pe zi.
TIPURI DE EXERCITII: Intre 5 si 10 ani, oasele nu sunt pe deplin dezvoltate asa ca exercitiile fizice intense, de exemplu cele care presupun ridicarea de greutati, nu sunt deloc recomandate. In schimb, alergarea in aer liber, inotul, ciclismul sau jocurile de echipa sunt perfecte pentru dezvoltarea armonioasa a corpului si mentinerea unui tonus ridicat. Parintii sunt invitati sa le cumpere copiilor role si skateboard-uri, sa incurajeze baietii sa joace baschet la cosul montat in spatele casei iar fetele sa sara coarda.
Acelasi lucru este valabil si pentru cei cu varste intre 10 si 18 ani. Mai mult, acestia sunt la varsta la care sportul desfasurat in scoala are un rol exceptional, atat pe plan fizic cat si psihic, intarind disciplina si respectul fata de sine, dar si relatiile cu ceilalti colegi si cu parintii.
VARSTA: 18-30 ani
Este perioada la care este cel mai usor sa iti mentii greutatea si forma fizica, deoarece metabolismul este extrem de eficient, arzand calorii atat in timpul activitatilor fizice cat si in perioadele de repaus.
Totusi, tinerii nu trebuie sa mizeze doar pe acest aspect deoarece lucrurile difera de la un organism la altul, in functie si de mostenirea genetica.
Densitatea oaselor atinge un maximum intre 25 si 35 de ani in timp ce masa musculara isi are varful in jurul varstei de 25 de ani, ceea ce inseamna ca aceasta este varsta ideala pentru a atinge si a ne mentine intr-o forma fizica excelenta.
CAT DE MULT: Cel putin 30 de minute pe zi de activitate moderata, cel putin 5 zile pe saptamana spun specialistii ca este necesar pentru a ne intretine si a ne mentine sanatosi. Ideal ar fi, insa, sa presarati in programul saptamanal cel putin 3 ore de activitati aerobice, care intaresc inima si oxigeneaza plamanii.
Aceasta este si varsta la care sunt recomandate si exercitiile pentru dezvoltarea musculaturii dar si cele pentru flexibilitate, care ajuta la mentinerea densitatii ridicate a oaselor. La fel de recomandata este alergarea sau exercitiile de fitness care pun presiune pe tendoane, articulatii si oase, ajutandu-le sa se intareasca.
TIPURI DE EXERCITII: In special cele aerobice, jogging-ul, inotul, mersul pe bicicleta. Pentru flexibilitate cele mai bune sunt exercitiile de yoga si Pilates.
Nu dispuneti de timpul necesar? Atunci folositi fara nicio jena … coarda. Saritul corzii ajuta enorm sistemul cardiovascular, intareste oasele si musculatura, dar, mai ales, arde 110 calorii in numai 10 minute.
VARSTA: 30-40 ani
Ei, bine, da … Cam pe la aceasta varsta incepe declinul, daca nu sunteti atenti. Persoanele inactive incep treptat sa piarda unul chiar si doua procente pe an din masa musculara, si expertii in nutritie ne anunta ca incepand de la 30 de ani trebuie sa consumam cu 125 de calorii pe zi mai putin decat consumam la 25 de ani.
Pe de alta parte, atat barbatii cat si femeile produc mai putini hormoni de crestere, secretati de glanda pituitara, ceea ce cauzeaza pierderea masei musculare si fragilizarea oaselor.
CAT DE MULT: Pentru mentinerea in forma e nevoie de doua pana la patru ore pe saptamana de exercitii de forta, care nu presupun numai mersul la sala de gimnastica ci si activitatile curente, cum ar fi urcatul scarilor sau gradinaritul. Foarte importante raman exercitiile pentru mentinerea mobilitatii fizice, care trebuie sa insumeze circa o ora pe saptamana.
TIPURI DE EXRCITII: “Combinarea optima a exercitiilor de forta si a celor de mobilitate ne ajuta la aceasta varsta nu numai sa ne pastram silueta ci si sanatatea, mai precis densitatea si rezistenta sistemului osos”, spune Louise Sutton, expert la Universitatea Metropolitana din Leeds.
Nu conteaza daca apelati la un profesor de aerobic sau va alcatuiti singur un set de exercitii aerobice si anaerobice, important este sa le practicati cu sfintenie, daca vreti sa incetiniti pentru cat mai multi ani procesul de imbatranire.
VARSTA: 40-50 ani
Incep din nou “revolutiile” hormonale. Pana la menopauza, femeile pierd circa un procent pe an din masa osoasa. In schimb, incep sa ia in greutate, tot din cauza transformarilor hormonale, care fac ca metabolismul sa incetineasca.
Este momentul in care exercitiile fizice sunt esentiale pentru vigoarea si sanatatea organismului nostru.
CAT DE MULT: Doua pana la patru ore pe saptamana de exercitii combinate pentru mentinerea tonusului muscular si a fortei dar si pentru stimularea activitatii cardiace. In plus, se adauga o ora de stretching si flexibilitate.
TIPURI DE EXERCITII: Cele aerobice sunt esentiale pentru arderea grasimilor. Cel mai eficient este mersul pe banda. Investiti intr-un asemenea aparat si faceti circa 16.000 de pasi pe zi, intr-un ritm cat mai sustinut posibil.
Efecte vizibile au si inotul si mersul pe bicicleta. Oricum, este esential sa faceti miscare la aceasta varsta. Studiile arata ca daca respectati aceste recomandari puteti incetini substantial pierderea de masa osoasa si acumularea de kilograme nedorite.
Daca nu puteti merge la sala, rugati un instructor sa va alcatuiasca un program in conformitate cu datele dumneavoastra fizice, pe care sa il practicati cu religiozitate acasa. Nu costa mult nici mini-ganterele, pe care le puteti inlocui in caz de nevoie si cu sticle de plastic umplute cu apa.
VARSTA: 50-60 ani
Dupa 50 de ani cei mai afectati de slabirea muschilor incep sa fie barbatii care incep sa isi iasa vizibil din forma si sa piarda din puterea fizica. Deseori, locul muschilor incepe sa fie luat de grasime, ceea ce face si mai deprimanta “criza varstei mijlocii”.
Dupa menopauza forma corpului la femei incepe sa se schimbe, luand un aspect rotund, de mar. In plus, in jurul organelor interne incepe sa se acumuleze grasime, inducand riscul aparitiei unor boli de inima sau diabetului.
CAT DE MULT: 2-4 ore de forta si cardio, plus una de stretching pe saptamana.
TIPURI DE EXERCITII: Activitati sportive care presupun viteza si rezistenta, cum ar fi badmintonul, tenisul sau fotbalul.
Nu trebuie neglijate exercitiile pentru partea superioara a corpului, pentru care greutatile sunt absolut necesare. De asemenea, trebuie bine antrenati si muschii coapselor si ai gambelor, in vederea prevenirii aparitiei osteoartritei.
VARSTA: Peste 60 de ani
“Cu cat inaintam in varsta cu atat incepem sa pierdem tot mai multa apa din organism, ceea ce duce la aparitia osteoartritei, care afecteaza cartilagiile ce protejeaza articulatiile”, spune Claire Small, fizioterapeut.
Inotul este o forma excelenta de aerobic pentru sexagenari, in special pentru cei care sufera deja de osteoartrita sau de dureri ale articulatiilor.
Dupa 70 de ani cantitatea de fibre musculare se reduce la aproape jumatate din cea avuta la 50 de ani. De asemenea, atat barbatii cat si femeile devin mai scunzi cu cativa centimetri decat la 30 de ani. Oamenii in varsta sunt mai predispusi la caderi, la fracturarea oaselor sau la boli de inima grave, cancer sau diabet.
CAT DE MULT: Circa o jumatate de ora de exercitii moderate, timp de cinci zile pe saptamana.
TIPURI DE EXERCITII: Inotul are o valoare exceptionala. Este o forma de exercitiu aerobic care protejeaza articulatiile, amortizand frecarea oaselor. Ideal ar fi sa combinati diverse tipuri de inot, crawl, bras, fluture, pentru a stimula diverse grupe musculare.
Si exercitiile de tip Pilates sunt recomandate pentru intarirea tonusului muscular si reducerea efectelor osteoporozei.
Nici exercitiile simple de gimnastica, invatate in copilarie, la scoala, nu trebuie trecute cu vederea, fiind la fel de eficace, indiferent de varsta la care le facem.

Fitness for her and him

His idea of getting in shape is pumping iron — the more, the better. She’d rather pull out the yoga mat.

Whose idea of fitness is better?

The experts say there’s no one-size-fits-all answer, but each sex could learn something from the other.

Vive La Difference

Motivation, the experts say, is one major fitness difference between the sexes.

Often, “men work out because they like to be bigger,” says Vincent Perez, PT, director of sports therapy at Columbia University Medical Center Eastside in New York. “Pecs, biceps, quads ? men are after bulk.”

“Guys have an agenda,” adds Pamela Peeke, MD, author of Body-for-LIFE for Women: A Woman’s Plan for Physical and Mental Transformation. “They have a specific goal, and there’s always a number involved.” She calls this the “Home Depot” approach to working out: “They have a blueprint and they just want to get it done.”

For many men, “working out is a sport, and they do it because it’s fun, it’s competitive, and it’s something that they’ve always done,” says Lori Incledon, author of Strength Training for Women. “For women, fitness is a superficial issue. They do it because it will help them look better.”

Men like to look like they’ve been working out, says Peeke, “the sweatier the better. When was the last time you heard a woman say she wanted to sweat?”

Often, she says, “women think everyone else is looking at them so they’re afraid to put on workout clothes or get out there in public with their cellulite jiggling. Do men care what they look like when they’re working out? Of course not!”

One thing men and women have in common, according to Incledon: They tend to overlook the health benefits of exercise.

“Very rarely does anyone think about fitness like they should, which is just to stay healthy,” says Incledon.

Mars vs. Venus Workouts

Once they get past their initial reluctance, women tend to have a balanced approach to fitness, says Perez. Their workouts are more likely to include a mix of cardio, strength training, and mind-body practices such as yoga or tai chi.

They’re also more likely to seek advice, he says, whether from a personal trainer or by enrolling in group classes.

“As a man, I hate to say this, but women take instruction better,” says Perez. “Men are afraid of making a fool of themselves.”

“Most men prefer athletic-based activities that don’t require dance or overt coordination,” agrees Grace De Simone, a spokesperson for Gold’s Gym International. “They prefer activities that they can call on from their past, like sports. Women enjoy dance-based activities with toning and flexibility.”

Women may be more apt to take part in group activities because they’re interested in the social aspects of working out and because they feel more comfortable in a gym when they’re with other people, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

True, men frequently show up in classes such as spinning or “boot camp” workouts. But women dominate other classes, especially those that touch on mind-body techniques.

“Men are more interested in just a workout,” says Bryant. “Women have a more holistic approach to fitness.”

No matter what kind of workout they prefer, women generally work out less than men, with most citing lack of time as a reason, according to Amy Eyler, PhD, assistant professor of community health at Saint Louis University School of Public Health. Eyler is the editor of a book on physical activity among women, Environmental, Policy and Cultural Factors Related to Physical Activity in a Diverse Sample of Women.

“Women are too busy taking care of others to take care of themselves,” Eyler says in a news release. “Their dedication to family presents substantial time and logistical barriers to being physically active.”

According to Peeke, women are “hardwired” to be caregivers: “We’ll take care of anything that comes within 100 feet of us, whether it needs it or not.”

Yet “it’s important to fight for the right to take care of yourself,” Peeke says. She tells her patients that “the best caregiver is a healthy caregiver.”

The Physical Differences

Of course, the physical differences between men and women also affect how they approach fitness.

“There is a difference between what men and women can do and should do,” says Margie Weiss, a personal trainer and group exercise director for three Gold’s Gyms in the Washington, D.C., area.

For example, women’s pelvises tilt more than men, so they may need to do a slightly different type of squat to protect their lower backs. This might mean turning the feet outward a bit, standing with the legs slightly wider apart, and not going down so low, Weiss says.

Because women have less muscle mass than men, they won’t bulk up as much, says Perez. But, he says, they should still use lighter weights than men to avoid the injuries that come from “too much, too often.”

As a rule, men’s bodies tend to be less flexible, says Pilates instructor Lisa Johnson of Brookline, Mass. But she believes that’s less because of the nature of their bodies than because they’re less likely to include stretching in their workouts.

Men also tend to have better upper body strength than women. “But that is where their vanity lies, and they work harder to keep those areas of their body better defined,” Johnson observes.

Similarly, “women also tend to have better lower body strength, but I think that has more to do with wanting to keep our tushies and legs in shape than any physiological reason,” Johnson says.

Learning From Each Other

While there are differences in how men and women view fitness, some experts find the gaps are narrowing.

For example, women are becoming less intimidated by weight training. That’s probably because they’re learning that lean muscle goes a long way to helping them lose weight, says Linda Kirilenko, MD, an orthopaedic surgeon at DeWitt Health Care Network in Virginia and a certified personal trainer.

There are many other areas in which men and women can learn from each other (and not just when it comes to fitness, but that’s another story!).

“Men can teach women not to be afraid to work hard,” says Johnson. “Women are still wary of looking like a body builder, and are afraid they will injure themselves.

“Women can often handle more than they think they can, but because they’ve never pushed themselves that hard, they think they might tear a muscle or overtrain to the point of injury.”

Her advice to women? “A couple of sessions with a qualified personal trainer will help you set your levels so you can find out when to push and when to ease off,” she says.

On the other side, women can teach men that fitness can be fun, says Johnson. She points out that many women have tried a variety of exercise routines, both in the gym and out — step classes, spin classes, Pilates, yoga, and so on.

“Most of the men in my Pilates studio were dragged in by their wives who were hoping to fix their aching joints,” she says. “There was no way they were going to try something so different on their own.”

Yes, a guy might feel a little silly in a belly-dancing class, Johnson agrees, but most fitness options offer variety without sacrificing “manliness.” “And the different movement patterns of, say, yoga, Pilates, or dance classes can increase balance, core strength, and flexibility in a fun, challenging way.”