Making Time for Exercise

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By: Anna Fleet

As a certified personal trainer and editor of a popular fitness site, FitnessGear101.com, I’ve heard every excuse in the book when it comes to why people don’t exercise. However, the one that takes the, pardon-my-pun, “fitness cake” is lack of time.


A day doesn’t go by without one of my clients professing that they simply don’t have time for exercise. Well, I’ve seen people who want to loose weight badly enough. They will restrict their diets, exercise rigorously for an hour a day and even swear off alcohol – gasp – and chocolate – double gasp! So, don’t give me that bull!

Eat better and move more

No, sport in itself does not lose weight but is involved in a life balance that allows you not to be a slave to your balance.
"If you make a plan, yes, you will lose weight but mostly muscle mass involved Renaud Roussel. To preserve your muscle and eliminate fat, exercise is the foundation of your weight loss strategy. Sport is increasing your metabolism, which represents the energy consumption of which the body needs to rest. This allows you to raise your calorie threshold without gaining weight. " 

Overweight remains an aggravating factor in many pathologies. Sport helps to regulate your weight curve to safeguard your health.
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Your arteries have found an ally!

If power is a crucial factor to fight against cardiovascular diseases , sport also serves as an effective shield to protect the arteries .

Physical activity helps to limit the occurrence of metabolic syndrome beginning with lower blood pressure.

Sport also has a positive influence to reduce bad cholesterol and increase good . The fat is better controlled and reduces the formation of atherosclerotic plaque. The circulation and venous return problems improved , including through sports such as walking or swimming.
Far from being discouraged, sport also plays a positive role in management of diabetes in having the same impact on dietary factor.

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Channel their stress through exercise

High-level athletes are well aware, the body and mind are inextricably linked.

"We are not made to a sedentary lifestyle, says Renaud Roussel. Lack of exercise keeps the body under pressure, fed by an occupational stress that comes most often coexists. If it is difficult to calibrate a workout in his time, it is possible to change habits to put his body in 
 

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motion. Take the stairs instead of the elevator, walking distance to work, drag micro gym sessions a quarter of an hour ... So many elements to regain his balance and decrease anxiety. "

Sport is a good way to avoid the need for a prescription of antidepressants.
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Sport as a natural painkiller

The endorphins have more than one string to their bow ... Not only do they provide a feeling of well-being, but they also act as an analgesic for pain.

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"I am migraine says Karine who started the Swedish market. I used to take paracetamol every day. I took more and more successful without necessarily relieve my seizures. A friend dragged me to walk every day. I started with 20 minutes to get to a daily time today. The frequency of headaches eased and I do not have the reflex to take medicine. "

Sport becomes a valuable tool to break the cycle of painful sensations that lead to ever higher consumption of analgesics.

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Sport corrects your back

Your spine is pressed constantly and generally wrong in any position to end up sounding the alarm with lumbago or blockage of cervical indicating that it is time to act. Anti-inflammatory drugs relieve symptoms but do not address the underlying problem.

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Next to a rehabilitation by a physiotherapist who will teach you the right moves to avoid injury, sport can effectively strengthen your back as you gradually musclant. The more you work your abdominal muscles, the more your spine can rest.

“Sports preferred are walking, cycling and swimming that make you work in depth without tiring your vertebrae.”

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The sport is good for morale!

A real vitamin cocktail to put your mood looking good ...

Sport is what you put a smile spreading positive energy that is shared in a team. The motivation is reinforced in a group activity where performance becomes secondary to the pleasure of seeing its sports girlfriends.

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" A regular physical activity regulates safety valve body tension , says the trainer. Annoyances are evacuated in the exercise and poor tired fueled by inactivity becomes healthy sensation that will improve the quality of your sleep. "

But the euphoria that overcomes you at each session is primarily caused by the release of endorphins, hormones of happiness that have a molecular structure which is similar to opiates. secreted by the brain during exercise, they provide immediate welfare that you will quickly become addicted to the sport!

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5 Tips to start your sport

To enjoy the benefits of sport, you should take some precautions... 

* Recommended Check-up: make the point with your doctor before you begin any physical activity.
* Go at your own pace! It's not forcing that you will thus help your body.
* A drive regularly: better a half hour daily sport rather than an intensive 2-hour session once a week.
* Warm-up required: wake up your muscles gently always starting the exercise by a quarter of an hour of stretching.
* Side feeding : Do not overload your stomach before exercise but do not stay sober either to bring energy to your muscles.  

Laughter relieves the soul

Topping the list of sports

Localized benefits ... You choose your physical activity according to your expectations. 

* To fight against stress : choose relaxation sports working on breathing and relaxing your muscles by stretching exercises.
On the menu : yoga, pilates, tai chi chuan, qi gong.
* To strengthen your do s: throw you into the water with swimming, stretching or fitness.
* Your heart will appreciate endurance activities like cycling, Swedish walking, jogging.

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Sport and Health

The sport scope Health expands over the study...

And its benefits are often left in the shadows while the practice of regular physical could well come to register natural prescription to fight against many diseases, reducing over-consumption of drugs in the long term.
Sport remains the champion to act in prevention but also to reduce the impact of symptoms of chronic diseases .

On your marks, get set, go!   

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Another effort! If sports is not yet become a reflex for everyone, a study published in the British scientific journal The Lancet, which covers the years 2011 and 2012 shows that 32.5% of French do not practice sufficient physical activity.
A score very respectable compared to the English that arrive back of the pack with 63% of sedentary. Everything remains to refine the definition of an adequate exercise...
It is based on official recommendations of the National Health and Nutrition Program (PNNS) advocating a half hour daily walk, which remains accessible to all, even less trained!

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Dieting: recommendations before summer

Summer is coming and we all want to lose weight, including thinner! While the media are full of all kinds of promotional schemes, health authorities recall the health risks of dieting and renew the recommendations of good sense.

All candidates for weight loss, even thinner!

According to a survey by the National Health Security Agency (Anses)conducted in 2007 (Inca study), over 30% of women "normal" weight and 15% of women "thin" had followed a diet during the year or in the year preceding the survey.

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As for Nutrinet study, it shows that "nearly two out of three women of normal weight are dieting and 27% of normal weight men say they want to lose weight. »

In other words, this "drive for thinness" concerns everyone.

Worried, the authorities have conducted an expertise to assess risks related to the monitoring of dieting. The results published in 2010 pointed "the fact that dieting practiced without recommendation or followed by a specialist, could present a risk to health. »

With the approach of summer, it is important to remember that finding and warnings that result.

Breast cancer and weight gain: what relationship?

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In the year following a breast cancer, women take an average of 2.5 to 4 kg. How to explain this decision weight? Is the risk the same for all women? Is it beneficial to lose weight vis-à-vis cancer? Answers to all these questions with Dr. David Elia *.

What is the relationship between breast cancer and taking weight?

Dr. David Elia There increasingly survivors cancer and in particular breast cancer . This is related to medical advances and treatments more effective. In France, 40,000 new cases of breast cancer are diagnosed annually and 75-80% of women survive during the first year and resume their lives forever. Among the problems after breast cancer , figure the weight gain. In fact, women who have had breast cancer are on average 2.5 to 4 kg in a year, especially if they followed chemotherapy (1). In some women, this increase in weight can reach up to 12 kg. We also observe that obese women often have cancer recurrence than thinner? The question is whether losing weight is actually beneficial in the prevention of recurrence cancer. Indeed, if after the ordeal of cancer, it is necessary to fight for weight management, you really make it worth the shot (beyond the cardiovascular benefit).
What are the causes of weight gain after cancer?

Dr. David Elia: Chemotherapy is a factor contributing to weight gain .Specifically, chemotherapy tends to increase fat mass and lean mass decrease slightly. Stress and anxiety generated by cancer and supported, can lead to changes in eating behavior and overweight. Age also plays a role because with time the basic metabolism decreases and energy needs. Thus, it naturally tends to gain weight with age, which is particularly visible between 50 and 60 years. Fatigue and depression, almost inevitable in cancer, logically accompanied by a decline in untreated menopause physique.La activity (hormone treatment is cons-indicated in cases of breast cancer) and estrogen deficiency which promotes the localization of fat on the abdomen and upper body, as in hommes.Et finally, adjuvant hormonal therapies (anti-aromatase), which administered for several years after surgery, chemotherapy and / or radiotherapy, are the source of great fatigue and joint pain are not conducive to physical activity and conducive to weight gain .