Turpentine baths

Walking - the simplest form of fitness for everyone. It does not require special training and the presence of a coach. Walking helps to become leaner and strengthens the cardiovascular system. Scientifically proven - the daily 30-minute walking tour extends the life of an average of 2 years! The "Ten thousand steps a day," Due to the global problem of obesity, scientists around the world are studying the effectiveness of walking for people who are overweight. Experts concluded that simply increasing your average number of steps per day for 2000, your weight is at least maintained at current level. Recent research in this area have expanded understanding of the issues: 8000 - 10,000 steps a day in combination with a regular, balanced diet promotes weight loss. Based on this research program was developed, "10,000 steps a day." Walking is good = effective weight loss Although skill We accept walk in early childhood, for our purposes it is necessary to learn to walk again. Here are tips on walking for health and weight control. 1. The first 5 minutes walk to the quiet pace, with 30 seconds - on the heels. 2. Then do the stretching exercises and flexibility 3. The next 30-60 minutes walk in a vigorous pace for you 4. In the last 5 minutes, go to a quiet step 5. Complete stretching exercises. few simple guidelines 1. The rate of movement should be comfortable for you. A simple guideline: when walking you should be able to maintain a full conversation without gasping for breath, for 30-45 minutes. So take a friend with you - along fun. 2. Always start the movement with a 5-minute peaceful walk. It allows your muscles to "wake up" and the body adjusts to the upcoming long activity. Not receiving this signal, the body seeks to burn only glycogen. 3. From the beginning, learn to walk properly: keep your head and back straight, do not slouch, do not look at his feet. The arms are bent at the elbow at 90 °, do not press them to the body. Professional walkers are advised to imagine that your foot is a ball that rolls along the ground from heel to toe. 4. Monitor your heart rate. The range of pulse rate, the best for your age, calculated as follows: the upper limit rate = 220 - age - 50, the lower bound rate = 220 - age - 55. For example, 220-30 = 190 years old, 190-50 = 140.190 - 135.135 = 55-140-band pulse rate, optimum while walking at the age of 30. 5. Enrich adaptogens diet and vitamins. Adaptogens - biologically active substances which have the property to increase the body's ability to adapt to stress. For example, Chinese Schizandra contains adaptogens (Schizandra). 6. Drink water for 10 minutes to walk every 20 minutes during and immediately after walking distance. I advise you to buy a sensitive trehsensorny pedometer that will count your steps accurately, not only being attached to the belt, but being in any pocket or