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We gave 6 tips in 2018 and the next year will be available. BBC News

A glass, a second dish, and a third, it's not the contempt of grandmother and the remains of Christmas that can not be made in the trash, and even better knowing a few days later …

All of us add a lot of kg of pounds to our weight at the end of the year.

But do not worry. With little disciplineYou can return some of these practical advice we have given during 2018.

If you are lucky enough not to worry about weight, remember that exercise is not good for your body alone in your brain and mental health.

Go ahead and read the following recommendations:

Exercises at high intensity intervals: effective, but careful

They are a lot of gymnasiums around the world.

Some studies on the effectiveness of high intensity stretch exercises show the advantages and alerts offered to the body the dangers they make, especially if they are not.

Woman running a jogging treadmill
Physical effort is a key workout for a stretch.

Apart from that They are not suitable for anybody, for those who present a much less medical condition.

Spacing training is a period of high physical effort (between 80% and 90% of the maximum heart rate of the individual) and retrieval time, a sequence that repeats several times in a session.

BBM journalist Max Mosley, who specializes in medical issues, uses high intensity intervals because the body is more demanding, After completing the body exercise, he continues working to return to normal status.

This process is known as the homeostasis, which is responsible for maintaining specific conditions in the cells that make up the human body.

And a few hours later, in the recovery phase, Metabolism is still active due to the impact of the exercises High intensity of insulin sensitivity, which controls the amount of glucose that absorbs cells.

If you danced smoothly, races and jumps are not yours, this is an option

Although many people do not start doing high-intensity routines for different reasons, this does not mean that they have little to fix.

A Tai Chi man
Even with sudden movements, the heart also works.

This year, at BBC Sports, we asked a question: Taichi could have an effective way Zumba?

And with the help of the BBC program "I trust you, I am a doctor," we have found that although Taichi is seen as a discipline without intensity, reality is In the end it seems to be sharper.

Dr. Jet Veldhuijzen van Zanten, a professor of biological psychology, said: "We've found a Tai Chi session in the heart of a moderate intensity exercise."

"Although it is not difficult to make quick movements, The heart is hard".

"It becomes profitable for the health of the blood and makes it more elastic," he added.

Taichi session
Taichi is a millions of women born in China.

He studied at the University of Birmingham, United Kingdom, with the participation of scientists Volunteers aged between 65 and 75 they did not act regularly.

Distributed in two groups, Zumba Classes aimed at elderly people were assigned, while other Tai Chi sessions were assigned.

The conclusion, said the expert, is that People would not mind if they did not sweat or if they think they do not deserve the effort they do not make more physical exercise.

Before preparing for a dozen seats, read this

Who has not done it? A classic backdrop for your back, increasing your legs with your fingers and your trunk, as it is known in English seating.

The make-up woman
In the whirlpool you do not have to remove the bottom column of the column column.

But efficiency was found under the microscope for one reason: this habit is the most effective way to work abdominal muscles. People often go wrongFrom the body to the knees.

"Aside from the pillar of the floor, the work we are doing in the abdomen tends to move from the inside to the muscle, such as hip flexors," Juan Francisco Marco, the Spanish physical trainer, told the BBC.

"This causes an inguinal pressure to increase and also A problem arises due to excessive work, at the lumbar level".

Marco advises "search for exercises such as abdominal muscles, rectus abdominis, for example Crunch or curl, in which there is a rear tube as well as on oblique Muslim muscular abdominal muscles ".

du Crunch It is an exercise that looks like an initial position sit-up, but this is different, it would not be necessary to move the lumbar column on the floor to create a compact trunk.

Be careful what you do

Frame discouraged Avoid two abdominal exercise versions Very popular

Bending a man
With lumbar and back problems, it is important to ask for medical or specialized advice.

On the ground, the legs are lifted, when it is lying down on the back and there is an upward movement, because it is an exercise with less muscle and abdominal hypertension. "

This is still an exercise even more dangerous when a person is lying down, his feet are in the air and throw your legs in the ground before having to stop them.

"This is a risk of excessive lumbar hyperlordosis, because it causes herniated disks," Marco said.

The other exercise is a bicycle: "What happens is that people underline that the lower abdomen exhibits a lot, but also the muscular flexor passes and confuses the abdomen in this region."

In five minutes, in five minutes, you can go farther

According to the World Health Organization, middle-aged adults need it At least 150 minutes aerobic moderate intensity exercise one week

A woman climbing on stairs
Climbing your stairs in your work can be a good option.

The WHO council is spending most time in half an hour sessions, but most people spend too much time on everyday habits.

Given this reality, the BBC program "Trust me, I am a doctor" (trust me, I am a PhD), instead of half an hour of exercise It was split into five-minute sessions which can be done at different times of the day.

The problem arises when spreading the exercise, as if it were just as beneficial as a single block.

To do this, the experiment was carried out with a group While volunteers recommend much less physical activity and, in the long term, they are at risk of becoming a health problem.

Woman stretching to the office
At any time to rest and perform a few minutes of exercise.

The result was an average of the participants Reduced sugar and blood fat 40% In days of exercises, it has been continuous or scattered.

This confirms the results of other studies with a greater magnitude It offers an alternative for people who do not have half an hour for five minutes.

They will get the same benefits from both execution modes.

And if you like it at an older age …

Since the age of 30, our muscles and bone strength begin to reduce. Therefore, strengthening muscles and bones and balancing activities are essential.

In fact, a report from the Health Agencies of England, along with the Center for Better aging Centers, has these exercises The "neglected guide" of health.

The report recommends:

  • Resistance exercises, such as lifting or using your body weight
  • games with racketsTennis, ping-pong or badminton
  • dance
  • ball games
  • walking or nordic walking (dogs)

We remind you that it is important to get ahead of it any Check the regular exercise with your doctor in case you need to take action.


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