Only 15 Minutes Of Physical Activity To Live 3 Years More

It is known to perform physical activity regularly is associated with many health benefits of the organism, however, a recent study has surprised us by showing that 15 minutes of physical activity necessary 3 more years to live. That is, only a little activity each day can increase our life expectancy.

The study published in The Lancet notes that physical activity even on only about 15 minutes a day reduces death from all causes by 4% and increases the life expectancy of 3 years compared to those who are inactive, considered as such those who performed less than one hour per week of physical activity.

The results of the study serve to know that it is essential to make a minimum of 30 minutes per day of exercise, nor is it required 3 hours per week, but only 15 minutes can bring great benefits health and increase our life expectancy.

So try to achieve a minimum of activity every day and serving 15 minutes or more walking, cycling, climbing and descending stairs or jumping with our pet.

It is difficult to achieve and the study shows, even with we live only 15 minutes 3 years they would live to be inactive. Something to remember that it can motivate us to move more every day if we live longer and better.

Dried Thyme - A Species Concentrated In Minerals

The ingredients in small plates, i.e., spices not only add flavor and aroma to our foods but can also provide valuable micro-nutrients. That is the case dried thyme which is minerals concentrated in a spice.

Small teaspoon dried thyme is able to offer 94.5 mg of calcium, 6.1 mg iron, 11 mg of magnesium, 41 mg potassium, 10 mg of phosphorus and 0.3 mg of selenium with antioxidant power. Of course, these small amounts of thyme offer only 13 K cal so do not change the energy density concentrated in minerals but our recipe.

In addition to these minerals important for the body, thyme is rich in dry Phytosterols that help reduce blood cholesterol and also has lots of fiber (37%), so its inclusion in sauces, to flavor meats or pasta or as part of a landfill is a great trick to return more nutritious and healthy our meals.

Carbohydrates Fast And Slow: A Mistaken Notion

Traditionally, carbohydrates were classified according to their chemical structure: simple or complex, with the assumption that the first to taste sweet went faster in the blood than the latter (flour and starches). It was thought that simple carbohydrates, consisting of one to two basic molecules (glucose, fructose, galactose), were more rapidly degraded by the digestive system as complex carbohydrates consist of long chains of molecules based (as starch), resulting in a gradual release of glucose into the blood through them. But the work precipitates, which led to the classification of the glycemic index carbohydrate, have shown that this view is false. There is now evidence that starch can be degraded much faster than a simple sugar by our digestive system. Thus, starches may cause a higher rise in blood sugar than sweet foods. These findings have shattered the notion of fast and slow sugars, but now totally obsolete unfortunately still widely used.

The physiological reality shows that all carbohydrates, when consumed, causes elevation of blood sugar (or glucose) to a maximum value. However, this hyperglycemia appears almost simultaneously for all carbohydrates, whether simple or complex. The work of ML Wahiqvist has shown that all carbohydrates consumed on an empty stomach is absorbed in 20 to 30 minutes.

The glycemic index measures the power hyperglycemic

From this given, we can see that what differentiates each carbohydrate is basically the value of the glycemic peak following ingestion it causes. Pic will be higher with white bread or com flakes with the lens. It is this power hyperglycemic extent that the glycemic index, or GI, which thus reflects the ability of a carbohydrate to raise blood sugar after consumption, compared to a pure carbohydrate (whose value was set at 100). Thus, more food will be hyperglycemic, and the GI will be.

Advices To Consume More Vitamin C

The Vitamin C is one of the most needed micro-nutrients in our body because it helps keep the immune system, helps absorb iron, promotes healing of wounds and is also a potent antioxidant, therefore, obtained through food is of great importance. Here are some advices to consume more vitamin C and meet the daily quota.

We need approximately 60 mg daily of Vitamin C but those who smoke, do intense physical activity or drink alcohol excessively, require larger quantities, so if you want to avoid shortages and ensure their needs are covered, here are some advices to consume more ascorbic acid daily.

• Prepare your juices and salads just before eating because vitamin C is easily oxidized and if you leave in the refrigerator that has a salad, you will lose much of this micronutrient.

• Cook potatoes and sweet potatoes with the skin, so take advantage of the vitamin C that they possess.

• Consume at least a portion of raw fruit and vegetables a day, in this way guarantees that vitamin C contained in these is not lost in cooking but enters the body.

• It incorporates a lemon juice to salads, In order to obtain an extra supply of vitamin C.

• Use chopped fresh peppers to flavor meats or as an ingredient in salads, this can increase significantly the amount of ascorbic acid consumed daily.

• Add fresh fruit to milk or yogurt for the same a little more of this valuable vitamin.

• Use herbs such as parsley or cilantro which have high amounts of vitamin C in their composition and in small amounts can add flavor dishes and this micro-nutrient.

These practical advices help meet the needs of Vitamin C in the body and preventing the deficit in order to ensure good antioxidant defenses and we all need to prevent disease and prevent cell oxidation that free radicals cause.

Factors Limiting Development Of Strength

Develop strength is a fundamental aspect to consider in order to make proper training, either as a runner, cyclist or a bodybuilder, so then we tell you what the main factors limiting the development of strength so you can detect and neutralize them for best results.

Among the main factors that can curb the development of strength are:

• Genetics: Genetic predisposition our muscles can be composed of different fiber types and in different proportions, there are some races easier to develop than others and strengths, for example, Jamaicans for having as many fast twitch fibers can be excellent sprinters.

• State of the spine: if we have a column with lordosis or if you have herniated disc. It is clear that we are limited to make certain efforts and this will influence the development of strength. Must take this into account because it can be compensated or the condition of the spine in order to neutralize this limiting strength.

• State of the stabilizing muscles and agonists: it is clear that if we develop the strength in the back to make such a rowing motion, if we have strong muscles in the arms we can not use a lot of overhead and this will influence the development of strength. So, to keep in mind: all muscles should be strengthened together to get a better overall result and / or specific.

• State of tendons and ligaments: a body is not prepared to train with loads and use much strength can become injured tendons, ligaments, joints and even, as these are what allow and accompany the growth of muscles and their activity is necessary for the development of strength. The best thing to remember is to train progressively strength to reach a point where we can maximize the effort with less risk.

• Execution of movement: if technique is incorrect and speed is not adequate, we are also conditioning the development of strength.

Here are some factors to consider when looking for a development of strength to subsequently achieve the results you want in any sport or training. A combination of factors may limit the development of the strength and must be taken into account to neutralize them in time without interrupting the scope of objectives.

Egg Is The Best Source Of Protein For Athletes

Protein in the diet of anyone is very important because the body needs to function properly, but in the case of sportsman, they become more important to replace structures damaged by physical exertion. Among the varied sources of food proteins exist, but the best source of protein for athletes is undoubtedly the egg. Then we tell you why.

• The egg cellular structure is simpler than other sources Protein therefore, is more easily digested the meats, cheeses and dairy products, which favors its use in foods prior to exercise, where you cannot complicate or slow the digestive work with food.

• You have proteins of high biological value that is; like all other animal food has all the essential amino acids the body needs to form proteins and tissues in the body.

• Their fat is emulsified therefore also digested more easily than they have meat. That is, if we want easily assimilated without neglecting the digestive work, it is always better to eat a whole egg, which fats are emulsified meat where fats require emulsification in the intestine.

• It purine-free substances in blood become too much uric acid can be harmful to health.

• Its proteins can be separated perfectly from fat If you remove the clear and discard the yolk, which is also an advantage if you just want to increase protein without adding fat to the diet.

• It is a food versatile preparations can be included in sweet and savory, hot or cold and flavourless therefore, people in general, the egg will not unpleasant.

• It also has good protein and nutrients that promote the absorption of the same, minerals important for the athlete as sodium, potassium, magnesium, calcium, phosphorus, selenium, iron and zinc.

As we see, besides being a great source of protein all the components turn it into an ideal food for athletes therefore favor the absorption of much needed protein when performing heavy physical effort required to replace body structures.

Ectomorph Key To Not Losing Weight At The Gym

While many go to the gym to lose weight there are a few that they want gain weight by doing weights. This is not easy especially if your somatotype is ectomorph and you're likely to lose weight with any activity you do. Today we give you some key points to avoid losing weight at the gym:

• Avoid marathon sessions of weights: At first we all thought that the more time lifting weights greater muscle gain and as in any sport, the more wear and longer time than burning calories. Do sessions of 30-45 minutes with compound exercises that allow you to lift heavy weight but not happening to us of repetitions.

• Eating before and after training is mandatory: Ectomorphs have the ability to burn very quickly the reserves, so that you have to go replacing it. You have to eat something an hour before and one hour after training; fruit bars or shakes are the handiest and easy to carry.

• Leave aside the cardio for a while: Many have the habit of finishing the routine with a bit of cardio. If your goal is to gain weight or trying not to lose more weight training just go home and ignoring the cardio, all the calories you save will suit you.

• No rest no weight gain: Is a key point that many people forget. Sometimes the weight gain is not due to insufficient rest or too much stress makes us burn calories all day and not have time to stop or start the metabolism anabolic phase. Sleep at least 8 hours and if you eat a nap after 20 minutes. You should not train more than four times a week.

• The high quality proteins are your friends, and repair for damaged muscle during exercise and have a good ingredient to build muscle. Foods like eggs, lean meat and the combination of legumes and cereals are essential in your diet.