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It is not that difficult to include in your daily diary of physical activity. Lends itself to many opportunities, you just think about it!

These few tips will make life easier if you want to maintain a certain level of fitness even through your busiest days.

Our tips

• To get to the office, try to walk, cycle or even to use
Rollers. You save money and you will attack your day.

• If you take the bus and the distance between your residence and office is too
important, get 1 or 2 stops early and walk the rest.

• If you use your car, you park far away as possible from the front door
and use the stairs instead of elevators.

• Use your lunch hour to 30 minutes of racquetball or a quick visit to your gym or a jog. Why not invite a co-worker!

• Do some stretching exercises at your desk for upper and lower limbs. This reduces muscle tension and helps the circulation for upcoming events.

• Drink water throughout the day. It is recommended to drink 2 liters
a day. If you are very active, add additional 1 liter per hour of exercise.

• Feel free to play with your children. Ball games, cycling,
frisbee, a multitude of physical activity is possible and requires very little
equipment.

Make a commitment. From now on, add to your calendar from 20 to 30 minutes of exercise every day. You will get beneficial effects!

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An intelligent home trainer you into the amazing world of virtual reality. Represented on the screen, you can confront the opponents you have programmed on your own … or real cyclists (similarly fitted). Connected to your computer, your new high-tech trick simulates very well, by “playing” with the resistance imposed on the rear wheel of your bike, all situations of real outdoor sessions: coastal, relays, attacks, etc..

It allows you to generate your own training course or courses mythical – ex. Mont Ventoux – and determine your training intensity. Personally, I use the most is the mode that allows me to pedal-power prefix, regardless of my cadence.

Automatically adjusts the resistance imposed: it increases if I adopt a lower rate, and decreases if I start churning at high speed. So no way to cheat, if you set the power at x watts, you should drive at x watts, no matter what!

This ultra-sophisticated training equipment at home that can be ordered over the Internet is certainly not within the reach of every budget (1454 USD), but all athletes who have a feel that the gain of performance achieved by the sessions fun amply justifies the expense.

Nothing has been made to simulate a real consistently ride the bike. For example, when you deploy a little less effort than your opponent, you are virtually up behind him and your workload is significantly reduced, as when you take advantage of the shelter of another cyclist in real .

The CompuTrainer poster, with the precision of a laboratory instrument, all kinds of data like power output (watts), heart rate, speed and slope simulated, the difference in distance from your opponent virtual and so on. The serious athlete can use the CompuTrainer to estimate with great precision, the level of development of its physical qualities: anaerobic capacity, aerobic power, endurance, etc. and even to evaluate the effectiveness of the pedal stroke.

Indeed, the CompuTrainer displays on the screen a graph and a set of statistics to assess the evolution of the force you apply on each pedal throughout the pedaling cycle. The performance gains you can achieve with a CompuTrainer are impressive, even for experienced cyclists.

Pros
- Motivation and fun guaranteed!
- Similarity extraordinary phenomena associated with the wind, slope and wind shade behind another cyclist.
- Allows you to keep track of training as in a laboratory.
- information in a simple manner on relevant elements such as exercise intensity.

The cons
- High cost.
- Instruction manuals in English.
- The rest of your family may find that you spend too much screen time!

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With GPSI + you can easily record GPS routes for sport and recreation. Simply download them to the platform GPSies.com and share them with others.

Personnalsée through research, you can quickly find possible other members GPSI. Then simply save the more challenging routes on your iPhone. All recorded tracks are displayed on maps of OpenStreetMap.

GPSies.com is one of the largest online communities for sports GPS routes and is used daily by thousands of people. Also, it’s free!

The main functions:

Register and download routes GPSies.com
Search and save features for all tracks in the GPSies.com
Show all routes on the map (OpenStreetMap), as described, distance, road type, fitness activities and altitude profile.
Your own course: display absolute time, average speed and pace
Adjustable Map direction of rotation, also on the route displayed
Export all popular formats of GPS GPSies.com
Transfer routes stored in the clipboard to the iPhone GPSies.com
Post-treatment of roads GPSies.com

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Ultimate cardio, spinning is the ideal activity to lose weight without the hassles cilmatiques.
You practice the bike and look for a drive with new stimuli in order to improve your physical and muscular? Take part in a session of Spinning and you do not budge more.

Toning, improving your cardio-respiratory capacity and muscle strengthening your legs, Spinning (Cycling, RPM) is a physical activity that can lose up to 800 calories per session. This course motivating and friendly group is highly recommended if one of your primary goals is weight loss.

Each bike is fitted with a belt variable resistance, you can adjust the intensity throughout the workout based on your level and as directed by the coach. Whether you are an experienced cyclist, intermediate, or just a beginner, you will find your account. This activity also generates less impact on joints than running or aerobic type sports.

However, the Spinning is strongly recommended for people whose physical condition is average and lack of training. It is more for those who have an advanced level.

Course of a session

Once the bike properly adjusted and adjusted, a warm sweet and quiet is offered. Thereafter, your instructor takes you through simulations climbs, sprints and race against the clock, all in an atmosphere of carefully selected music and more dynamic.

After the workout, a cool-down period is absolutely essential to allow your heart to regain its normal rhythm. If your instructor forget this important step, do it yourself by taking a few steps inside the studio or doing some pedaling on the bike at moderate speed.

Also, do not forget to stretch before a period and end of the program of your leg muscles (quadriceps, hamstrings, calves, …) to avoid and prevent any risk of injury.

Your equipment

• Wearing a bicycle shorts is highly recommended if you want to sit still during the days of your session.

• If you have a heart rate monitor, use it to monitor your intensity and maximize your workout.

• Do not forget your water bottle and towel. You will only need!

Most fitness rooms and gyms offer Spinning, RPM or Biking. Learn to test this group classes that will not leave you indifferent .

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The relationship between the athlete and his plate reveals his personality, as part of the year as the third part-time!

Are you a bread and water? Or feasting and Bordeaux flowing streams? The relationship between the athlete and his plate reveals his personality, as part of the year as the third part-time! Dr. Pilardeau has deciphered seven major profiles, we present to you just to smile between two shots fork.

The athlete has high expectations of his plate: What to go faster, harder, farther, less tired, more muscular, short, more efficient. But each follows its own goal. Thus, the marathon is often vegetable Rotarians and frugal, he looks at least in healthy eating, including eating meat as little as possible (to avoid tendonitis) and fiber as possible (to limit digestive problems). Exactly the opposite of the weightlifter, mad carnivore, which swallows almost every two hours of proteins in the form of steak or powder to make the muscle. In short, when athletes spend at the table, it is not necessarily to break the crust even …

The extrovert
He practices an activity leaving him plenty of time to shout, to scream advice and throw his jersey (or racket) among the crowd. After a good game of handball and rugby, he finds himself with friends to the third half-time for a fight, this time with a bottle (or two or five) and a good ham. It is divided between good living a moment of conviviality, singing is happiness!

The introvert
The sport is all alone against itself. No team, parties or gatherings: the introvert prefers to run without one, archery, triathlon or practicing martial arts. His power, as her sport, aims to bring body and mind, with the aim of achieving a performance of a challenge. Vegetarian and fasting are not uncommon in this category.

The obsessive
It occurs in sports that require sophisticated equipment, such as mechanical (cycling) or using the technique (table tennis, pole vault). Its power is also, subject to precise calculations. The obsession has its sports results and calories. Nothing is left to chance, the meals are at set times, boring (anything new can be disruptive), the menu is accurate, sometimes a dish is one day (Monday, ravioli!). During any outing or travel, food and energy products are carefully identified, packaged, controlled.

The masochist
is there to suffer, he atones, version “to progress, there must be evil” and “what is bad for others is good for me.” He ignores the pain (or even exceed the causes for, even if damaged). Cyclists and endurance athletes are often masochistic, and even
out: bread, water, boiled vegetables, not much else. The idea is to force the body to grow while punishing him. This is perhaps the most common profile among the athletes.

The sadistic
coach is more than sports! As in the army, he actually drooling at his “recruits” who are there to be formed “the hard way.” The dietary restrictions are as drastic as the training and the athlete who has not “earned” may sometimes be deprived of meals … But the sadist himself eats normally, thank you for it!

The hypochondriac
is a top athlete or an athlete giving meaning to the mental body exercise: yoga, dance … Its feeding behavior is dictated by the certitudes – true or false – “as a vegetable does not suit me, it gives me pain here and there “and the concept of food-drug – it looks for food rich in vitamins, fiber, trace elements, polyunsaturated fatty acids, probiotics, etc.. Compared to the obsessional, the hypochondriac is not concerned with calories but the precise composition of each food.

The megalomaniac
is well represented among the athletes, and at all levels, although it is often found in the club president or federal. He can never do enough in training and never reaches either the target competition. A table, the same struggle: they are terrible feast, with hordes for company, barrels of wine and some portions of ogre. Slight problem: the megalomaniac stop competing fairly young (40 years maximum according to the discipline) while keeping their gargantuan eating habits: while XXL, meals, alcohol, coffee, tobacco, etc.. Weight problems to match.

Dr Paul Pilardeau, sports physician, lecturer universities, hospital practitioner, UFR SMBH, Université Paris 13, co-author of feeding behavior, Editions Tec and Doc, Lavoisier.

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They protect your health and your online help your body cope with the sport and to avoid disappointment.

All these foods deserve to be included every day (or at least several times a week) to your menus. They protect your health and your online help your body cope with the sport and to avoid discomfort (aches, cramps …). Especially if you water mineral water rich in magnesium and calcium!

1. Garlic
Gold Award wealth by protective substances! Garlic promotes blood circulation, reduces cholesterol, helps the body fight against viruses, bacteria, and prevents some cancers (stomach, colon, prostate and possibly breast and liver). A natural antibiotic with broad spectrum, using fresh daily. It should be reimbursed by social security. 1 or 2 cloves a day are recommended.

2. grain
A diet rich in whole grains is an important step towards a balanced diet. Grains are mainly composed of starch: they prevent heart disease and stabilize blood sugar in the blood. But it is their fiber which makes them indispensable. Their envelope, finally, is rich in magnesium, potassium and selenium (as grain): all these treasures have disappeared from refined grains (pasta, flour and white rice).

3. chocolate
in moderation (a few squares a day), dark chocolate – less fat and less salt – is inserted in a healthy diet: magnesium mood, stimulate the brain for theobromine smooth, polyphenols to protect the heart. Last good news:
Chocolate is a sugar e “slow” (the glycemic index is low). Yes!

4. Cabbage
can mine calcium and antioxidants! Sprouts are among the best friends of man, especially broccoli and sauerkraut. In the latter, the fermented cabbage brings a lot of vitamin B. In addition, bacteria similar to those of yoghurt developed there, “pre-digest” the vegetable and make it highly digestible.

5. Olive oil
’s health food base, which is mixed with salad dressing or going to the pot without flinching. Cornerstone of the Mediterranean diet protects the heart in many ways. Finally, it is the most digestible fats, perhaps because its fatty acids are comparable to breast milk? Cold pressed or nothing.

6. Fatty fish
tanks These are omega 3, the famous fat which thin the blood. Less known, their anti-inflammatory properties makes them essential in any fight against diseases like chronic inflammation of the joints, skin, etc.. Prefer salmon, sardines, tuna or mackerel fresh or frozen rather than smoked, and cook as little as possible. The ideal tartar!

7. Tea
The elixir of immortality became a star since we know its anti-aging, anti-cancer and heart protective. It’s green tea, followed by Oolong and Earl Grey are the most protective. One to three cups a day are enough to enjoy its benefits. Do not drink while eating: it prevents the absorption of iron from food.

8. Tomato
is the food protector of men, or rather their prostate … To consume without moderation, as long as the cook (heat releases lycopene, the beneficial substance) and add a little oil to olive.

9. Wine
is a very powerful protective overall, but its alcohol content makes it a double-edged sword. 3 glasses of good red day, no more! Beyond that, it becomes a wicked witch …

10. yogurt
dairy product as recommended, with its special ferments “longevity”! Yogurt supports the intestinal flora, and thus the entire immune system. Lactobacillus acidophilus prefer, which are resistant to gastric acidity and friendly colonize the intestine.

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What is appropriate for athletes to increase endurance, strength and performance.

What works for athletes

That is obvious: if you exercise several times a week, be it cycling, swimming, hiking, tennis or jogging, you use lots of energy. You can, and must therefore eat more, which does not mean you have carte blanche to stuff you anything, assuming that everything will be “eliminated” by the sport. On the contrary! Only adequately nourished muscles give you the power and energy.

Carbohydrates, carbs still!

The key substances strength and endurance are carbohydrates. They are a fabulous fuel for your muscles, but also the best source of energy for the nerves and brain. Carbohydrates are converted into glycogen in the body and stored in the liver and muscles. This glycogen is “called” when the muscles provide intensive work. However, the liver and muscles can store only 250 to 500 g of glycogen, ie from 1000 to 2000 calories. This is insufficient.

It is therefore necessary to refuel when you realize that a performance or practice an endurance sport. As soon as the glycogen reserves are dwindling, the body draws on its stock of protein at the expense of muscle mass. Note that the fat deposits are also used to produce energy, but they provide less than carbohydrates. With a balanced diet, the maximum proportion of 55% carbohydrates. The body needs two to three days to replenish glycogen stores depleted by training or competition. The higher the proportion of carbohydrates is high (60-70%), more available energy is replenished quickly.

Drink, drink a lot!

Drink promptly because if you wait to be thirsty to do, it is too late. Your body can not compensate for the loss of fluid and your performance drops. Before beginning a sport, drink at least half a liter of water, preferably rich in magnesium. And drink also under stress, if it exceeds 45 minutes. A mixture of apple juice, mineral water will be profitable because of the minerals and carbohydrates improved endurance.

The legend of proteins

It is often said that athletes need more protein to gain power. It is a misconception: 0.8 g protein per day per kilogram of body weight is sufficient. (Only those who play sports such as weightlifting strength or the shot put in greater use, particularly given their higher weight.)

Excess protein turns into fat pads appearing at the most inopportune places. For protein quality, no need to resort to expensive pharmaceuticals or health food stores you can find in the normal diet, such as combining potatoes, eggs and cheese, or beans and Low grain products.

Fats, yes, but not excessively

The proportion of fat in the diets of athletes should be monitored. Excessive, especially animal fat, overload the body. Too little or no fat would be just as harmful. We must stick to a mandatory rule: no more than 30% fat in total daily energy intake.

You can use butter or margarine on bread, good olive oil in the salad and fish two or three times a week. The oily fish, especially salmon, herring and mackerel, contain omega-3, so valuable to the organization.

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Alternatives to fast food practices and evidence. If your employer gives you the opportunity, bring your lunch and have it warm your workplace. Eat then, be safe in the revitalizing dishes you have prepared yourself.

Prepare the day before your meal the next day. Your favorite dish, quickly prepared a meal, a hot or cold, you just need good recipes.

Advantage: You save time and know exactly what you eat. Wrap portions of your meals and work in airtight containers. There is a wide selection of unbreakable plastic boxes of all sizes, shapes and colors in the household stores or hardware stores.

Meals to be in shape all day

Obviously, the power to keep fit does not start
a lunch break. Who wishes to remain or become active acts early in the day. A balanced breakfast is the essential starting before starting your work hours.

Flavored menus

by cooking food fat-free, but with a mix of ingredients, you can still enjoy dishes aromatic. Use herbs such as basil, thyme, rosemary, chives or parsley and spices, such as nutmeg, curry, mustard and pepper. Feel free to experiment as much as possible, and buy lots of fresh produce and low in fat. You will as well as 30% of calories as fat, but 100% taste.

One problem: lunch

If you do not have the ability to heat your food to your
God working, do not fold on fast food. Choose foods that are eaten cold, like sandwiches or salads. If you ever have lunch in a restaurant with colleagues, you will thus not have to go its own way by adopting a lighter diet.

In fact, many restaurants offer low-fat dishes on their card, you will also find in the cafeteria of your business. By following our advice, you will respect the rule easily alleviated food – no more than 30% fat – while enjoying your meal.

Tips to remember!

Order the salad without dressing. Add your own vinegar and oil, which you can then determine the quantity to your taste.
Choose a main course of fresh vegetables, fish or seafood, rice or potatoes.
Prefer a clear broth soup too rich.
Go easy on sauces.
Do not order gratin with cheese, and you are sure to make the right choice.
The dessert, choose fruit salad or other delicacies fruit.

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Some foods are simply the best energy sources for sport. Here is a list of those who are considered among the most effective and beneficial to the form and endurance.

Apricots
vitamin B, carotenoids, potassium and silica, these berries are full of substances that promote the form. During the winter months, dried apricots are just as beneficial to health.

Bananas
A fruit that could have been invented specifically for athletes. During the winter months, dried apricots are just as beneficial to health. It contains magnesium, potassium, beta-carotene, biotin and vitamin C will, as well as the necessary amount of carbohydrates to gain endurance.

Fish
Eat 2-3 times a week. Especially recommended for these polyunsaturated fatty acids.

Oats or his
Provides vitamins B and E and minerals (potassium and magnesium). Even taken in small quantities, they provide enough carbohydrates.

Legumes
and beans and lentils, which contain minerals, vitamins and pure proteins of high value, the athlete is on the right track.

Currants
contain vitamin B, beta-carotene and high in vitamin C. These are the allies of your shape.

Germ oils
contain fatty acids omega-6, also known as linoleic acid. These doubly unsaturated fatty acids are essential to life. Eat 1 to 2 tablespoons per day.

Watercress
Contains a lot of potassium and magnesium, but also substances having antibiotic, vitamin C and carotenoids.

Carrots
Snacking as is, as juice or grated. They are full of energy and easy to carry.

Nuts and seeds
contain magnesium, potassium and vitamin E in abundance. Sprinkle salad and muesli as often as possible.

Rice and wild rice
are extraordinary energy suppliers and minerals.

The beetroot
In addition to the magnesium and potassium, they contain iron that helps in the formation of red blood cells. You can prepare them in many ways and even buy pre-cooked.

Dried fruits
provide all the minerals and are an integral part of the diet of the athlete. To prefer chocolate or cookies.

Complete products
A necessity for athletes, even if only for the various carbohydrates they contain! They also provide all the minerals and virtually all vitamins.

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Thinness, shape, health, beauty, everyone’s dream. But we know for a long time, plans are often disappointing.

The secret of success

Only menus can work intelligently composed associated with preparing low-fat foods and respectful. In addition, make enough exercise and do not put your body to the test by consuming too much alcohol or tobacco, and as you reach your goals.

Vitamins wonders of nature

Vitamins, even in small amounts, are essential, it must absorb daily. These tiny entities do not provide calories and are not part of the components of the body: they are actually “working.”

They participate in all the important processes of metabolism, play an important role in the development of cells, bones and red blood cells and, thereby, strengthen the immune system. In other words, the vitamins are the friends of your health and your well-being: any deficiency will cause fatigue and even illness.

Small tour operators

Your body, unable to manufacture essential vitamins by itself, must be replenished regularly. Full of vitamins takes two weeks to two years depending on their solubility in fats (lipids) or in water. Also, is it important to know what kind of vitamins it is.

There are two main groups:

Fat-soluble vitamins (A, D, E, K)
The water soluble vitamins
Your body stores fat-soluble vitamins. In case of abuse, excessive it can be dangerous. By cons, it quickly removes those that are soluble in water, in case of overflow.

Small substances Health

After reading these lines, you already know the importance of these tiny substances. So, how can you benefit? It’s very simple: vary the pleasures! Fruits and vegetables, whole grains, milk and dairy products provide vitamins galore.

With a poor diet, as is the case in many slimming diets, vitamin intake is inadequate. You should rethink your lifestyle. Smokers, for example, we need more vitamins; same for pregnant and lactating women, athletes and patients.

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