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Do you know Retrorunning?

Do you know Retrorunning?The Retrorunning is a discipline that involves running around back a certain distance

This discipline has gained currency in our country actually exists Retro Running Club Venezuela, but the truth is that practiced in China since ancient times and in Europe is considered a form of track racing.

The technique used by brokers orientation is a challenge, since they must know when and how to turn your head without it means losing the race pace and stride is totally different from the usual running. Tread tip, ground heel should be. Notes the benefits that the practice will Retrorunning:

1. Cardiovascular exercise: When running backwards increases the maximum oxygen consumption (VO2) and heart rate, the effort made in a return equivalent to six in a conventional career.

2. Injury prevention: In conventional technical careers requires knees act as shock absorbers, because the tread. Retrorunning change helps reduce the impact and prevent knee injuries. It also serves as reaviliación for knee joints, since it forces to work and strengthen both sides.

3. ripped abs: When running back the work is done the abdominal area, which will allow you to have better defined abs.

4. straighter posture: The Retrorunning helps align the vertebrae and relieves pressure on the nerves, so if you are suffering from constant back pain this exercise is for you.

5. different Training: If you're tired of the same exercise routine can try this and see how you discipline you grab the taste and accomplish your fitness goals.

Dare to practice it! and we you comment how about your experience.

Source: EME

 

Breakfast with a smoothie of banana and oatmeal

Smoothie Banana AvenaOnce you wake up and you have to breakfast, you can include in your eating routine, an energy shake that, in addition to nourish increase your defenses, and you will feel hard all day. Now, if you add a little oatmeal, yogurt, banana and almond milk, surely you will feel satiated.

Among the benefits are cambur avoid depression, combat constipation, provide energy, protects heart health, prevents cancer, among others. Give him a chance to this tropical fruit and enjoy this rich smoothie.

-Ingredients:

1/2 cup vanilla yogurt

1/2 cup almond milk

1/3 cup rolled oats

1 cambur

-Preparation:

Blend all ingredients: yogurt, almond milk, and bananas. Mix well.

Add rolled oats, ties everything together and ready.

Source: NN

Foods That Help Detox and Cleanse Your Entire Body

 

FoodsBad habits like alcohol or cigarettes as well as consume too much saturated fat can cause your body to go slowly polluting. Therefore, it is important to know some foods that will help you detoxify your body:

Garlic. This is one of the most complete to help your body detox foods. Garlic is diuretic, stimulant and expectorant which acts against free radicals. It also has anti-inflammatory and digestive properties.

Lemon. The simple act of adding a few drops of lemon juice to a glass of water will make your body starts to detoxify. This fruit improves digestion and hydrates you naturally.

Green Tea. A drink like green tea is rich in flavonoids and antioxidants. These favor the hepatic activity of the body, which is what is responsible for removing toxins from the body.

Green vegetables. All vegetables are good, but it is advisable to consume those with green leaves such as lettuce, broccoli, spinach, among others; because they are diuretics and have a lot of antioxidants.

Fruit. Fruits usually contain vitamins, minerals, fiber and water that encourage the elimination of toxins from the body. This is because favoring the functioning of the digestive system.

Source: GDA / Viù!

 

Basic rules for running a half marathon

Media MaratnThe half marathon is a very demanding test or competition that requires effort and intelligence at the time to train. To do this it is advisable to look for a trainer to help you balance the loads weekly exercises, so you can make it to your goal without compromising any part of your body

Rule 1: Training Plan

Training plans depend on the distance you want to run, your physical condition and your sporting background, It is therefore advisable with a coach advise on what steps to follow to complete your first 21k.

Without a proper plan for distance training will be very difficult to achieve your best performance, while the difference between meaning you can finish it or not.

Training plans for long distances looking to increase your resistance, is allowing to finish the race in the best conditions. Speed is another point to consider that undoubtedly will help you get faster and perceive less effort in a fast pace. There are basic plans that include 12 weeks of training with increased loads, to achieve your goal.

Rule 2: kilometer by kilometer

The sum of kilometers in your workouts will help you prepare for competition and see if it is feasible that future run or not. It is important to have a minimum of kilometers in your weekly workouts, ideally a minimum of 60 kilometers.

You must ask yourself good your goal, if you want to finish the race or achieve any brand. If you decide to improve your times or reach any brand you should be increasing the distance each week until your body gets used to training.

Rule 3: Weekly frequency

To end your success first 21 k is recommended that you have a good weekly workouts. You must train more than three times a week minimum of 4 to 5 days a week.

If you decide to train more than three times a week you must agree with the coach times hard training and recovery your body needs. Achieving balance is essential to prevent future injuries.

Rule 4: Whole Body

You should seek to strengthen your whole body, for demanding competitions like half marathon or a marathon this point is basic to achieve cross the finish line and not stop along the way.

The strengthening, legs and hips will make an efficient runner and with good pace. So the 12-week training should include such exercises.

Rule 5: Exercises background

Resistance is another point to deal with your coach: background exercises are tough training sessions aimed run for as much time as usual and thus cover a greater distance. Such exercises should be included in the plan every 7 or 10 days.

Source:MH

Win muscle in a healthy way!

Masa MuscularWhat we need to increase our muscle mass during exercise is to consume protein. So, we bring you a list of foods that will help you have more muscles you want:

Eggs. It is the richest source of quality protein and contains vitamins. You can include them in your breakfast and smoothies.

Chicken. The chicken breast provides 30 grams of protein per 100 consumed. Do not hesitate to include it in your lunch and dinner.

Red meat. It is full of protein. When you get bored eating chicken can vary slightly your dishes with some lean cuts.

Tuna. For any diet it is vital to eat the meat of this fish. It contains many proteins that the body metabolizes effectively.

Milk and low-fat cheeses. They contain little fat and provide the body with essential nutrients for muscle growth.

Nuts. Nuts, sunflower seeds and almonds are healthy fats, fiber and protein. Ideal for your snacks a day.

Spinach. If you remember the cartoon Popeye, you will understand why they are good. They also help increase strength and muscle tone.

Remember that your diet should be balanced, so supplements this list with fruits and vegetables. Also stay hydrated. And performs exercises focused on increasing muscle mass.

Source:EME

Discover the uses of the avocado seed

Aguacate SemillaThe avocado is a versatile fruit used in various foods, it contains great nutritional qualities

The avocado seed get to throw, because most people are unaware that has great compounds that are beneficial to our health. Today we bring several reasons for that most never throw it away:

• 70% of the amino acids containing avocado are in the seed, its oil reduces cholesterol levels also help fight cardiovascular disease and heart attacks.

• Several studies confirmed that the seeds of avocado contains a lot of fiber, compared to any other food. The intake of this help stomach problems and constipation keeps away.

• Helps control inflammation of the gastrointestinal tract, in several places this seed is used as a remedy for infections and stomach problems.

• The seeds of avocado has phenolic compound, they can get to stop viral and bacterial infections, and that strengthen the immune system.

• Have flavonol, which helps prevent the growth of tumors.

• Over half of the antioxidants found in avocado seed, this compound is very important to delay premature aging. Likewise it can give a rejuvenating effect, and stimulates collagen production in the skin.

• Anti-inflammatory properties, which help people suffering from arthritis and other diseases.

• Apply a little of this seed in the hair and helps to stay much healthier brilliant. Several studies confirm that it is also very effective against dandruff, nits and lice.

• Researchers say the avocado seed reduces blood glucose, have very high levels of sugar reaches disrupting the metabolism and slows weight loss.

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