WHAT IS THE BEST TIME OF DAY TO DO SPORTS?

We all have a good reason to make the sport. Some want to lose a bit of weight and firm up, others wish to improve their performance and have a better physical shape. To achieve the objectives we have set for ourselves, there are schedules to meet. The timing for exercise, sport will have different effects on the body.
Do sports morning

Practising the morning is ideal for losing weight.

Upon awakening, the different biological clocks schedule for the day. By making the sport in the first hour of the day, you boost your metabolism.
However, a high metabolism will consume more calories!
Moreover, by doing sport in the morning, you will be in tip-top shape all day.
Sports in the morning is also recommended if you are preparing a competition.
In practicing physical activity early, you earn physical force and quickly improve your performance.

During the day.

Those who have a busy daily like to sport at the time of the lunch or between two meetings in full day.
Move thus is perfect to decompress, to reduce anxiety or to deal with a stressful situation.
Have a sporting activity in day also allows to work its endurance.

Always at the same time.

If you want to improve your performance, it is essential to make the sport still at the same time.
So, you train your body to Excel at any time of the day.
Choose every day the same slots to exercise to prepare for a competition.
A few days of the event, practice the competition schedules.
The day J, you will optimize your performance and reach, or even exceed, your goals.

The evening.

The sport after a day's work is ideal to relax and decompress.
On the other hand, all sports can not be practiced in the evening. From 7 pm, should favour sports moderate such as yoga or stretching.
In the evening, you can practice all water sports: aquabiking, aquagym, swimming palmate, etc. If you choose a cardio activity, you have difficulty falling asleep.

The weekend.

Single or family, the weekend sports has only benefits.
You have more time and you can do different things.
Exercise on weekends, this is an opportunity to get some fresh air and relax.
Because as a general rule, we are more available this weekend, this is the perfect time to indulge in team sports club, in family or between friends! read more →

To become thinner and more toned, smooth, without spending hours at the gym: adopt the sport walking. Discover the benefits of this activity on both physically as the moral and booster at best the effects of the market, draw in our ideas to have any good at every step.
Accessible to all, the market is an endurance of moderate activity that allows to maintain his cardiovascular system and to tone head to toe, smooth. When practiced regularly, at the rate of at least 30 minutes per day, it allows to purify his body by stimulating the intestinal transit and to evacuate the stress and tension of everyday life.

In winter, try to walk before noon because the light of the day allows you to regulate your sleep cycles and increase your levels of serotonin, a neurotransmitter regulating mood. In addition, as fresh air is on the circulation, it is the effect good looks assured! Researchers in the field of sport and fitness qualify walking of "the closest to perfect exercise" activity.

Like any physical activity supported, walking pushes the body to burn calories and to convert the carbohydrates, fats and proteins into energy rather than fat reserves. If you walk regularly, your weight is expected to decline.

For walking or effective, activity should be sustained, which corresponds to a speed of 7-9.5 km per hour on average. Overall, this is equivalent to doubling the speed at which you walk normally. The body then worked at 60-70% of its heart power and draws on its reserves to find the energy needed for the effort. Walk redraws the silhouette smooth: the buttocks, thighs, arms and shoulder muscles working.

Avoid walking curve (e) and watch the ground: examine your way of walking and try to improve it, because our way of walking is the first thing others see us off, and can even recognize someone by his way of walking.

Sports shoes are most adapted to this activity? The answer to this question is Yes. Preferably with rubber soles to prevent slipping.

If you do not have time to walk during the day, or stroll, you can always try to go to work on foot, without you press, taking the stairs instead of the elevator.

Drink plenty of water to avoid fluid retention in the body, use a moisturizer daily if you walk in the Sun, and remember that during the days of fog in summer the Sun is just as dangerous and you must also use a cream.

You will feel better emotionally, and your daily life will be much more enjoyable.

Thus, even a small walk will strengthen your heart, reducing in this way the probability of suffering from cardiovascular problems. It has been shown that nurses (who walk enormously) were 35% less likely to suffer cardiac complications compared to any other sedentary women of the same age.

It has also been found that walking helps the brain, given that improves cognitive function when we perform this activity on a daily basis. People of the third age reduces the risk of cerebral complications through walking.

A walk daily (30 minutes) allows to largely avoid type 2 diabetes. Specifically, the risk is reduced by 58%.

Other hand, cardio-respiratory endurance improves, because the pulmonary resistance is increased, which means that the lungs are much stronger and healthier, and in this way are more resistant to possible viral infections that may appear.

Symptoms of depression may also be relieved.

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How to develop strength and endurance?

 Lack ofendurance results primarily from efficiency of labour and low performance physical and mental, which makespeople lethargic and exhausted. Although each has different levels of endurance, it may take the necessary measures toimprove endurance in a positive way. More important still, high levels of resistance are requested by various sportingactivities that appeal to a lot of energy and vivacity, such as running, basketball, swimming, and so on. Read the lines belowto learn some useful tricks to build and boost endurance levels.

Improvement of strength and endurance:

Breathe! Breathe!

To keep your body in a constant motion, it is very essential to provide sufficient oxygen in the lungs. Therefore, regulardeep breathing provided to your body the oxygen needed, especially for your muscles. Also, make sure that you keep yourbreathing throughout your training event. If, at any time, you feel exhausted, slow down your workout and take a momentto catch your breath.

Balance

Do not waste your energy in the first half of your workout. Even if you have a lot of energy at the beginning of the workout, if all wasting you your energy in the beginning, at the time where you end your training session, you will be completelyempty and tired. Thus, divide your energy throughout your workout to take best advantage of the exercise for a long andsteady period rather than for a fast and exhausting session.

The water! The water!

Drink enough water before, during and after your workouts. It is very important to keep your body hydrated whileexercising, also to continue for long periods. Dehydration leads your body to work strongly to extract water from the cellsof the body, resulting in a reduction of your accumulated energy. Therefore, increase your water intake to increase staminaand get the most out of your training sessions. read more →

 

Expert that race 

Frazierafter being cooped up all winter, what better approach to appreciate being outside than to prepare for (and complete!) a 10k? Whether you're a periodic jogger or a genuine runner, its inspiring to have an objective to strive for, says Jenny Hadfield, co-creator of Running for Mortals. Furthermore in the event that you prepare with a companion, you'll have implicit cheerleading. Prepared to pull out all the stops? This is what you have to know.

Why run in any case? 

Other than the mental support it gives (runner's high is genuine), running fortifies your bones and blazes around 100 calories every mile.

Arrange route ahead 



Sign up for a race that is no less than six weeks away. Thusly you'll have make up for lost time if life (work, family, and so on.) mediates and eases off your preparation, Hadfield clarifies. Not prepared for 6.2 miles? Cut running times generally into equal parts, and choose a 5k. In any case, don't try too hard increase miles excessively soon can result in damage.

Partially through preparing, handle a 3-miler at your planned race-day pace. Wiped out? Consider a run-and-walk method for your 10k. As a rule, diminish your miles by 25 to 30% one week prior to the race to be rested enough for it, Hadfield says.



Push one another( (in a great manner) 

Insane boisterous calendars can wreak ruin on gathering runs. Still, strive for no less than one week after week session with your companions. Hadfield's proposal: Meet at your team's most loved easy bistro for an out-and-back run. That way you get in your workout and refuel post-run (try for carbs, protein, and liquids).












Pace your race 


At the point when the weapon goes off, don't go hard and fast. Begin moderate, and ration vitality for the race's second half. On the off chance that you frenzy or feel like you won't complete, push that cynicism insane. Just abate your pace, and concentrate on breathing, Hadfield says. Furthermore recall that: It's flawlessly OK to walk.


Stretch it off 


Post-race, stroll around for a couple of minutes, then do some quad, hamstring, and calf extends to anticipate soreness. After you and your companions regroup, snap a finisher photograph. At that point head to the spa—following six weeks of preparing, you merit some spoiling.











Step by step instructions to prepare 

On the off chance that you run 3 to 4 miles three times each week, here's the means by which to handle a 10k:

• Do two 40- to 50-moment runs week after week.

• Add a more drawn out, slower run (45 to 90 minutes) on the weekends.

• Cross-train for 45 minutes one or two times a week. read more →