New diets for weight loss – like trends in fashion, appear with the same enviable regularity. And each diet has adherents who enthusiastically tell how they lost 10 or more kilograms in a couple of weeks. But volunteer-experimenters are silent about the safety of diets and the benefits for the body.

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Almost no workout is complete without squats. Unfortunately, beginner athletes often make mistakes when doing this exercise: some do not feel that the buttocks are working during squats, others are afraid to hurt their knees, and still others do not understand how to get the most out of doing a squat without additional weight.  (more…)

Due to a sedentary lifestyle, many develop aching back pain, which can later lead to a curvature of the spine. As a preventive measure, to avoid such problems, you can perform a simple set of exercises for the back two to three times a week. (more…)

Pregnancy is always accompanied by advice and warnings from all sides: doctors, friends, relatives and even just acquaintances, wanting to give you attention and support, usually contradict each other and completely confuse you in what is good and what is bad for you and your baby. But listen to the scientists: they agree that everything about moderate exercise during pregnancy will be beneficial for both mother and child.

It is important to overcome the fear of physical activity during pregnancy and exercise within reason, taking precautions,” writes Alejandro Lucia, professor of physiology at the European University of Madrid, in an article in JAMA (Journal of the American Medical Association).

According to research by the American College of Obstetricians and Gynecologists (2015), if a woman has no medical contraindications, she should do 20 to 30 minutes of moderate-intensity aerobic exercise (one that allows you to talk comfortably) several times a week.

Strength exercises are also very important, which will strengthen the muscles, since during pregnancy the load on the spine and joints increases.

For a long time there was a point of view that if you have not trained before, then pregnancy is not the best time to start. What we now know is that pregnancy is now considered the best time to add some physical activity to your life – because it is the best time to change your habits. However, if you are new to fitness, then gradually come to the loads: start with exercises of the lowest intensity lasting 20-30 minutes, as recommended by the American Society of Obstetricians and Gynecologists (ACOG) and the American College of Sports Medicine (ACSM).

The benefits of fitness for pregnant women

Researchers from the American College of Obstetricians and Gynecologists say that physical activity during pregnancy

• helps to avoid excessive weight gain, which complicates the course of pregnancy and contributes to the development of obesity;
• strengthens the cardiovascular system and improves well-being;
• reduces the likelihood of the need for a cesarean section;
• reduces the risk of hypertension in the mother and complications of the respiratory system of the newborn;
• strength training during pregnancy maintains muscle tone, reduces pain and improves the process of childbirth.

In addition, athletic parents are more likely to give birth to healthy and slender children with sports and academic abilities than those who lead a sedentary lifestyle.

Precautionary measures

Before starting training, you will need to consult with your doctor.

According to research, even women with chronically high blood pressure, gestational diabetes, and who are overweight or obese can benefit from exercise. However, there are cases in which physical activity should be limited or even avoided . For example, with heart diseases affecting hemodynamics, placenta previa after 26 weeks of gestation, persistent bleeding in the second and third semesters, late toxicosis, severe anemia and the risk of preterm birth, with a number of other complications.

In addition, for some symptoms such as dizziness, vaginal bleeding, chest pain, muscle weakness, swelling of the calves, you should stop exercising and consult a doctor immediately.

Designing a training program should also be under the supervision of a physician, taking into account previous training experience, health status and the risk of complications during pregnancy, according to James Pivarnik, a professor of kinesiology and epidemiology at the University of Michigan who has conducted research on exercise during pregnancy.

Intensity of training during pregnancy

Your goal is moderation.

Exercising too intensely can lead to dehydration and reduce blood flow to the placenta (blood will go to the muscles).

Not recommended:

• classes at an intensity at which the heart rate rises by more than 90% of your maximum;
• long distance running;
• classes with very large weights in strength training;
• contact sports;
• hot yoga;
• exercises in the supine position (in the third semester).

Optimal mode

The optimal amount of training depends on the individual characteristics of the body. Extreme cases are known when expectant mothers (professional athletes) participated in races and then gave birth to perfectly healthy children.

All people, especially pregnant women, react differently to different training programs. But doctors are confident that if all these recommendations are followed, the risks will be significantly reduced.

Fatigue, anger, irritation – these emotions are well known to every person. Experiencing stress, we strive to get rid of it as soon as possible – and go to the shops for cakes, chips, and other harmful yummy. But instead of solving problems, such food provokes the emergence of new ones: excess weight, insomnia, and poor health. Getting out of this vicious circle will help proper and healthy nutrition.

Which products to say “no”

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• Try to exclude convenience foods and fast food from your diet. The refined carbs and trans fats in these foods slow down your circulation, putting your body under stress. Do not abuse sweets, because of which the level of insulin can increase sharply.
• Pay attention to what you drink. A cup of coffee in the morning triggers the release of the stress hormone adrenaline. If you are not ready to give up this aromatic drink, try not to drink it on an empty stomach, but supplement it with a nutritious breakfast. High-quality black or green tea can become a full-fledged replacement for coffee. These drinks contain not only caffeine but also amino acids, which help relieve tension.
• Be careful with alcohol. Contrary to popular belief, it does not relieve stress, but only temporarily reduces tension. At the same time, alcohol deprives you of healthy sleep, which means that the body simply does not have time to rest, and as a result, you experience stress again.

Products for health and good mood

• Lemons, oranges, grapefruits – any citrus fruits with a high content of vitamin C will be your faithful helpers in the fight against stress. Eat them more often, and soon you will notice that life has sparkled with new colors.

• Green vegetables are simply necessary for the body during a period of high mental and physical stress. Cabbage, broccoli, salads contain a large amount of antioxidants that help restore strength faster. They are also rich in potassium, which is necessary for the full functioning of the nervous system. Regular use of these products will relieve increased nervous excitability and help you feel more calm.

• Whole grains contain B vitamins, which are necessary for proper nutrition of the cells of the nervous system. During a period of decline, these products fill us with vital energy. Let every day start with a piece of whole grain bread – and stressful situations in life will become much less. 

• Seafood dishes are not pampering, but taking care of your own nervous system. Due to the high content of polyunsaturated omega-3 fatty acids, they contribute to the proper functioning of nerve cells. Seafood is also useful for the endocrine system – they contain zinc and iodine necessary for every person.

• Everyone knows about the magical properties of chocolate . This product stimulates the production of endorphins and helps to instantly improve mood. It also contains antioxidants that prolong the life of nerve cells. But, as with any medicine, the correct dosage must be observed with chocolate – 30 g per day will be enough.

In order for food to be beneficial, give strength and help fight stress, it must be varied. Take a close look at your daily diet. It should contain meat and vegetables, fruits and cereals, fish and dairy products, greens and nuts. Only in this case, your body will receive all the necessary vitamins and minerals, which means it will be able to more calmly and adequately respond to daily stresses.