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6 tips on keeping the form that we gave you in 2018 and which will be useful next year – BBC News



A glass, a second course and even a third one, so as not to despise my grandmother and those Christmas leftovers that cannot be in the trash can, and find out even better days later …

All this helps many of us add a few pounds to our weight at the end of the year at parties.

But do not worry. With a little disciplineYou can get back in shape with some of these practical tips that we gave you during 2018.

And if you're one of those lucky ones who don't care about weight, remember that exercise is not only good for your body, but for your brain and your mental health,

So read these recommendations:

Exercises with high intensity intervals: effective, but with caution

They – the rate of many gyms around the world.

Several studies of the effectiveness of high-intensity interval exercises emphasize the benefits offered by the body, as well as vigilance. risks that arise during their manufactureespecially if they are not executed correctly.

Woman running on a treadmill
Physical effort is the key to interval training.

Besides They don't fit anyonemuch less for those who present a medical condition.

Interval training is a period of great physical effort (from 80% to 90% of the maximum human heart rate), followed by recovery time, a sequence that repeats several times during a session.

BBC journalist Max Mosley, who specializes in medical issues, explains that the advantage of high-intensity intervals is that, because the body is undergoing such complex work, the body continues to work after the exercise is completed try to return to normal.

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

And even after hours, in the recovery phase, metabolism is still active due to exercise effects High intensity in increasing insulin sensitivity, which controls the amount of glucose that cells absorb.

If you dance euphorically, run and jump, this is not your thing, this is an option

There are many people who for various reasons cannot begin to perform high-intensity exercises, but this does not mean that they have to put up with a little.

Man doing tai chi
Although without sudden movements, Tai Chi also makes the heart work.

This year at BBC Deportes we asked ourselves the question: can Taichi be as effective as Zumba to be in shape?

And with the help of the BBC program “Believe me, I am a doctor,” we found that although Taichi is considered a discipline without intensity, the reality is that end up being more demanding than it seems,

Dr. Jet Veldhuyzen van Zanten, a professor of biological psychology, said: "We found that conducting a tai chi session offers an improvement in heart rate, similar to the exercise of moderate intensity."

“Although it's not as difficult as when you make faster movements, the heart works just as hard".

“It benefits the health of the blood vessels and makes them more elastic,” he added.

Tai Chi Session
Taichi is the martial art of the millennium that was born in China.

The professor conducted a study together with scientists from the University of Birmingham, UK, in which they participated volunteers aged 65 to 75 that they did not play sports on a regular basis.

Divided into two groups, one was assigned a Zumba classroom routine for the elderly, while the other was assigned a Tai Chi session.

The conclusion, the expert said, is that people don't have to care if they don't sweat or think that it is not worth the effort if they cannot do more strenuous exercise.

Read this before you start dozens of squats.

Who has not done this? The classic exercise: back to the ground, with legs raised and lifting the body, which in English is called sit ups,

Woman able to do crunches
In the crunch you do not need to remove the bottom of the floor column.

But its effectiveness was put under the microscope for a specific reason: it was found that this procedure is one of the least effective for the work of the abdominal muscles since people often perform it wrongclimbing the body until it touches the knees.

“By removing the column from the floor, the work we do in the abdomen is transferred to internal muscles such as hip flexors,” Spanish physical trainer Juan Francisco Marco told BBC.

"This causes an increase in inguinal pressure as well due to overwork, a problem occurs at the waist".

Marco advises to “look for exercises that target the abdominal muscles, rectum, such as crunch or curlwherein shrinking of the body is observed and also works in conjunction with the oblique muscles of the abdomen, which is the lateral muscles. "

crunch This exercise, which resembles in the original position sit up, but differs in that it is not necessary to remove the lumbar pole from the ground in order to shrink the torso.

Be careful what you do

Marco recommended Avoid two abdominal exercises. very popular

Man doing crunches
If you have problems with your lower back and back, it is important to seek medical or specialized advice.

One of them is raising your legs from the floor when you are lying on your back, and there is an upward movement, since “this is an exercise that involves more thigh flexor muscles and less abdominals.”

This exercise is still more dangerous when an option is made in which a person who is lying keeps his legs in the air and they throw their feet to the ground to stop them before they make contact.

“This is outrageous, as there is a very serious risk of excessive lumbar hyperlordosis, which leads to a hernia of intervertebral discs,” said Marco.

Another exercise is an exercise with a bicycle: “What happens is that people emphasize that it shows a lot in the lower abdomen, but this is where the flexor muscles pass and confuse the work of this region with the stomach. ".

Five minutes in five minutes you can also go far

According to the World Health Organization, middle-aged adults should Do at least 150 minutes of medium intensity aerobic exercise. a week

Woman climbs the stairs
Climbing the stairs of your work can be a good option.

The WHO Council should divide this time into sessions for half an hour a day, but for most people this time is too much and cannot be accommodated in the daily routine.

Taking this reality into account, the BBC program “Believe me, I am a doctor” (“Believe me, I am a doctor”) raised the likelihood that instead of performing half an hour continuously, not this time was divided into small five-minute sessions. This can be done at different times of the day.

The question arose: is it possible to get the same advantage as everything in one block?

For this, an experiment was conducted with a group volunteers who do a lot less physical activity than recommended and that at the end of the day they risk suffering from health problems.

Woman stretched in office
At any time it's good to take a break and do a few minutes of exercise.

As a result, it was concluded that on average, participants 40% reduction in blood sugar and fat In the days when you trained, he was continuous or absent-minded.

This confirms the results of other studies of greater magnitude and offers an alternative to people who do not have half an hour play sports, but there are periods of five minutes.

Either of the two methods of implementation will bring the same benefits.

And if you want to grow old better …

With 30 years begins the natural decline of muscle and bone strength. That is why muscle and bone strengthening exercises and balance exercises are fundamental.

In fact, a report from the health care agency of England in conjunction with the Center for Better Aging qualifies these exercises as "Forgotten conductor" of health,

The report recommends:

  • weight training such as lifting or using your own weight
  • racket gameslike tennis, ping pong or badminton
  • dance
  • ball games
  • walking or nordic walking (with walking stick)

We remind you that it is important before any Check with your doctor regularly if you need to take precautions.


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