March 6th, 2008 Milan
To determine your total daily caloric needs, it is first important to eat a healthy diet with adequate macro-nutrients and micro-nutrients.
Requirement for most nonathletic adults is 1,700 to 3,100 calories per day. Depending on your size and daily activity level, your calorie intake needs may be quite different. On lazy day, you may only need 2,100 calories or less. For active days you may require 3,300 calories or more.
If you are active person, trying to eat right amount of calories per day:
- weighing less than 160 pounds, start with the 2,300-calories-per-day
- weighing more than 160 pounds, start with 3,200-calories-per-day
And see how your body responds:
- If your weight and body fat start to increase, cut back 10% on the total daily calories
- if your weight starts to decrease too much, increase your total daily caloric intake by 10% (unless weight loss is your goal)
Balancing your food intake to meet your caloric needs is a daily task. Keeping track of your body weight and body composition (fat%) will help you adjust your calorie intake and achieve healthy active body weight.
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March 4th, 2008 Milan
Stretching helps you to become more flexible. Flexibility is part of healthy fit body.
I know, that stretching is boring. I sometimes have a hard time to push myself to stretch. But I do it, and I encourage you to stretch regularly too. Stretch for about 15 minutes every day.
Regular stretching has these benefits:
- Reduces muscle tension and makes the body feel more relaxed
- Helps better coordination by allowing for freer and easier movement
- Increases range of motion
- Prepares you for strenuous activities like running, weight training, swimming, playing tennis, skiing, surfing
- Helps maintain your current level of flexibility and develops more of it, so as time passes you do not become stiffer
- Increases your performance
- Fastens tired muscles recovery
- Helps you keep your back painless
When should you stretch:
- In the morning, right after you wake up
- After sitting or standing for a long time
- Before strenuous activity: weight training, running, playing tennis
- Between sets of your resistance workout
- At work to release nervous tension
- Anytime, you can: when watching TV, standing in line in the store, reading, listening music
How to stretch:
- Spend 15-30 s in the stretched position
- Feel the stretch, not pain, feel a mild tension and hold for 15-30 s
- If the stretch becomes painful, you are stretching too far, ease up on the stretch
- Breath slowly, rhythmical
- Always breath when you stretch
- Natural , slow, relaxed breathing is right while stretching
- Hold the proper tension for long enough time (count silently 15-30 s)
How to don’t stretch:
- Do not bounce up and down
- Do not stretch to the point of pain
- Do not hold your breath while stretching
Posted in Stretching | 1 Comment »
March 2nd, 2008 Milan
If you are walking to improve your fitness level, here are a few basic tips how to to do it:
- Walk briskly – 4 to 5 miles per hour
- Walk with your body weight slightly forward
- Take long, stretching strides
- Think tall, chest lifted, back flat, and head up
- Swing your arms vigorously
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