We all acknowledged the importance of assiduous practice of aerobic activities such as repair and immune factors against almost all risk factors for health of today’s civilization.

Far from seeking a return to competitive prospects, look in aerobic exercises, promoting entertainment, improve our cardiovascular fitness within the healthy range, since in better shape, better psychological level and this will encourage us to greater and better ability to meet our daily work.

‘The characteristic of aerobic training is to maintain an activity for some time at a certain intensity, determined for each individual and particular objective. ” Call then aerobic activity: walking, running, rolling bike, swim, jump, play, etc..

The recommended time is at least 20 min., With a weekly frequency of 3 sessions on alternate days. Where worth much stress that the continuity of the exercise is a key factor in the success.

The intensity we can determine it through the heart, where it is recommended that it lies in the belt stretching from 55% to 75% of maximum heart rate of each individual.

To know you’re exercising at the right intensity, tell our heart beat in 10 sec., Then Let us place ourselves in the following table:
In both children and adults older than 65 years, aerobic activities inevitably must be supervised by a licensed physical activity.

Finally, some adjustments will name acquired beneficial training with aerobic exercise:
• The low-intensity aerobic training (50% to 70%) makes the increase of disintegrating enzymes of fat (low fat).
• Decreased blood pressure (both at rest and during exertion)
• Increasing capillary and thickness of blood vessels.
• With only four months of continuous exercise stops arteriosclerotic problems (also can reduce them).
• Decreases coronary risk and prevents these diseases.
• Prevents osteoporosis and decalcification.

This practice improved performance is achieved by heating the muscles and joints, since the heating allows greater speed of contraction and relaxation. This will prevent contractures or muscle or joint injuries. Also avoid certain heart problems such as arrhythmias or tachycardias, not to mediate a proper gradual adaptation to physical activity.

If a muscle is stimulated remained inactive suddenly, the first contractions are usually small, irregular and relaxation is incomplete. But gradually the contractions become stronger and relaxation is complete. This change is due to warming of the muscle itself, including the local temperature rise and the accumulation of metabolic products. In the body these factors increase blood flow to the muscles by dilation of blood vessels and thus cause a better supply of oxygen.

The muscle is cooled in 15 minutes, therefore not to be missed most of the time between the warm and activity.
The purpose of warming is not focused on the search for strength, endurance and speed, but in one of the qualities of mobility that is the stretch (capacity of a muscle to yield to the contraction of its antagonist, pushing their points of
insertion) and preparation for training the above skills. For this reason, the warm should be less intense than / s capacity / is that we train. Must be a brief, gentle introduction to the general body movements and / or specific.

To better understand the need for a warm up, we can say that the blood is carrying oxygen and other substances and nutrients needed to produce muscle energy. If the warm does not occur in a slow and gradual, muscle contractions to engage with a deficiency of oxygen, making anaerobic activity, which may remain from a few seconds to a couple of minutes. The coming into heat allows the heart rate go up in stages, the muscle temperature rises (and thus decrease its viscosity internal friction), and lubricate the joints, allowing the latter to make larger movements and prevent joint damage.

Features warming

You must engage the participation of the whole organism.
You must be progressive in intensity and should be related to ability, experience or level of training of the athlete.
The dosage is individual heating.
The heating must be adapted according to each specialty and the aspects of physical requirements it poses.
Must be a brief and slight body movements test, in general and specific, in that order. With these moves the lens is not focused on the search for strength, endurance and speed, but in one of the qualities of mobility, which is the elongation (the ability of a muscle to yield to the contraction of its antagonist, pushing their insertion points).
It is performed before the physical training, a workout or competition.

Benefits of the practice

The body functions optimally when body temperature rises to 38 ° or 38.5 ° without being a fever. This rise in temperature activates different enzymes (ie are active thermo operating when the internal body temperature rises) to optimize performance.

- The movement coordination, strength, flexibility, speed or endurance are greater when you make a successful entry into heat, while reducing the chance of injury.

- The nervous system functions faster, so the orders from the brain reaching the muscles faster.

- The joint synovial fluid becomes more viscous and help with joint flexion or extension.

- There is increased pulmonary ventilation which allows to reach the second breath (air exchange) before the main activity.

- Increases secretion of hormones that are conducive to physical activity such as testosterone.

- It regulates the heartbeat.

- Psychologically predisposes to the effort, sacrifice and achievement of physical activity best.

Different stages

The first phase is elongation. This will seek to stretch in preparation for the various stretches and shortenings that occur in physical activity or sports training. This phase should be of moderate intensity and lasts approximately 5 to 10 minutes

The second phase involves raising the temperature of muscles and joints. Are made softer jogging interspersed with joint movements (eg jogging in front, backward, sideways, waving his arms, bringing your heels to the queue, and so on., Depending on the activity done.) This phase can last from 7 to 10 minutes, the time taken for cells to receive the amount of oxygen necessary to carry out an activity. It may happen that in principle the person feel some mild choking and is normal, but if it persists, lower the intensity of practice because we run the risk of not reaching the main activity under optimal conditions.

The third phase is more specific. Can work with the tools inherent in the activity or sport for which we prepared (balls, hockey sticks and ball, rally in tennis.) Or go up the intensity as physical capacity is to be performed (speed, jumps , maximal strength, strength endurance, etc.).. At this time the agency is prepared to the highest concentration of potential possibilities. They are different according to the sport that is practiced This phase can last from 10 to 15 minutes. Finally, always a good product based on Enegren or arnica can be beneficial to relax the muscles, preventing strains and pains ease post-activity.

In fact it does not and why most never achieve the objectives proposed. For best results you must combine smart eating enough physical activity in a usual pattern of daily activities and not as an emergency plan with the imminent arrival of summer or holidays.

Insulin together with glucagon are key hormones in glucose metabolism, regulate the release of insulin through the diet is the foundation of fat loss by decreasing the amount of carbohydrate in the diet.

Eat to burn fat
The way to do this is quite simple, is to reduce intake of foods containing carbohydrates. Animal food that contains more carbohydrate is milk and its derivatives, so reducing its presence in the diet minimizes the production of glucose and insulin in turn.

You should not completely eliminate carbohydrate foods like bread, potatoes, rice, fruits, etc.. This is all incorporate a small amount of foods with high fiber content such as green salads, vegetables and legumes.

In other words, diet is the essential foundation for achieving lower blood glucose levels and allow the body to have enough to function normally.

This is something I have said in many other articles I have published, you must eat several times a day do at least 5 to 6 meals. Each contendrácarbohidratos, protein, fat, minerals, vitamins and other trace elements in sufficient quantity.

Exercise as a weapon to reduce fat
Since adipose tissue is an energy reserve, if we reduce the fuel supply through lower carbohydrate intake and elevated energy requirements, we will achieve the deficit needed to activate the degradation of fatty tissue.

By training with weights intensely promotes the formation of muscles, and muscle tissue is metabolically active and therefore requires more energy to function. In other words, muscle burns fat and prevents its formation.

The weight training program should strive for maximum muscle hypertrophy, the routines will be intense and substantial burden using compound exercises.

However, to reduce levels of fat is essential to include in the plan of aerobic exercise training.

Any cardiovascular activity, running, swimming, speed walking, cycling, climbing stairs, etc.., Active metabolism and also to consume calories that are derived directly from the fat deposits, promotes their subsequent removal, this phenomenon known as thermolysis, causes the body to continue to demand energy after finishing the aerobic workout.

For the thermolysis takes effect requires that the training is frequent and intense, for example if we choose to jog as aerobic activity will require travel at least 4 to 5 miles, three or four times a week.

The pulse rate to burn fat during cardiovascular exercise is between 60% and 70% of maximum heart rate.

A simple method for calculating the pulse interval is subtracted your age from 220. The value obtained is the limit of keystrokes that must be overcome before. Now, applying the 60% and 70% the number obtained yields the pulse interval to serve as a guide to being in the zone to burn fat.

Above 70% you start to use muscle glycogen. The body starts to use the body fat of predominantly around 20 minutes after the start of work. The maximum body fat use at work is done Hastal three hours long.

Combining aerobics with weights
For maximum benefit from the exercise plan to promote muscle growth and achieve maximum fat loss, cardiovascular activities should always be done after weight training.

At the beginning of weight training, then the required heating, allow the muscle tissue using them to work intensively containing glycogen.

After the phase of bodybuilding and muscle glycogen stores depleted, there is a greater utilization of fat as an energy source in cardiovascular exercise.

Combining aerobic training like running, jogging, rowing simulators use or staircase, etc.. with anaerobic training with weights and a smart diet allow any mold his body so that looks smooth, without excess fat while it is more healthy and strong.