Recommendations dietitian: physical activity in the summer
 Yulia Bastrigina, dietitian, an expert personalized program of weight control bodykey by NUTRILITE, told portal myCharm about how to spend the summer with health, beauty and shape.

Summer - the best time of year for a substantial increase in physical activity. Training in the gym or fitness club rarely last more than 1-2 hours. While the good summer weather, the bike and pleasant company can help ensure that you will spend 3-4 times more energy with longer "class" and "stealth" make an effort.

All summer we like to spend time near the water - rivers, lakes, ponds, but better - the sea! Activities at reservoirs provides an excellent opportunity not only to have a good time, get a tan, but also to tighten the muscles of the back. Swimming - virtually the only way to effortlessly and quickly tone injuries this muscle group.

Beach types of activities, such as volleyball, for example, are very costly for energy consumption, therefore, with their help it is possible to throw a couple of extra kilos. But slozhnokoordinatsionnye physical activities outdoors, such as wakeboarding or veykserf require serious physical training and in some cases, can be traumatic. Therefore, the general public are hardly suitable for the purpose of weight loss.

In the selection of exercise you need to know and soberly assess their physical capacity - too much stress is not only harmful, but in some cases, dangerous. Start better with prolonged low intensity exercise - walking, riding a bicycle is not a quick, measured voyage. Criterion correctly selected intensity - the absence of severe shortness of breath. So as shortness of breath can be perceived very subjectively, using a simple screening test, "I can talk, I can not sing." That is, try during exercise utter a few sentences, and then try to sing them. If singing does not work - you are beyond their physical abilities: to reduce the pace and intensity. At the moment, "burning" is not fat, and your heart!

How to choose a particular sport?   It is often the case - it is suitable and effective for one, does not fit the other. Scientists at the Nutrilite Health Institute in collaboration with nutritionists and experts in the field of physical culture and sports have begun to explore this issue and found that there is a stable relationship between the DNA and the way the body responds to food and exercise. It turns out that physical exercise should be individualized - someone suitable strength exercises, and many for the normalization of weight is recommended only cardio load. Even running can be adjusted depending on the individual. In order to clarify what the load fit enough to pass a simple test and refine their genotype.

At employment in the hot season should not forget the drinking regime. The loss of water from the breath and sweat, especially at high ambient temperature, can be quite large and reach up to 1, 5-2 liters. The most important signal about the need to replenish the water reserve is thirst - it is imperative to meet. What to drink? Listen to your body: if you want to drink a lot - drink is not limited, and if thirst is low, it means your body is not required a lot of water - do not force yourself!

How to eat?   It all depends on the goals you are pursuing - if you are going to maintain or slightly increase your muscle mass, the diet can be increased by 150-200 kcal. Type in your menu complete protein (meat, fish, poultry, eggs and seafood) 1 - 1, 5 grams per kilogram of weight, "long" carbohydrates (at least 2 grams per kilogram of body weight), the full amount of fat (0, 8-1 g per kg of body weight). If the exercise you need for weight loss, do not limit yourself to much. It is enough to reduce the original caloric intake by 200-300 calories. Let the weight is lost due to spending on physical exercise and not due to a sharp deficit of nutrients - in this case, rapid weight loss is not, but it is, ultimately, better health and weight loss further. Without a "hunger strike" there will be no disruption.

For sports in the open air should be to choose the right equipment. Dress for the weather to be - minus one thing. Careful approach to the selection of shoes - if the classes in the hall mean a more or less flat surface of the floor, the classes in the countryside - no so-slip shoes should be good to fix the foot and ankle and perfectly amortizing.

Author: Anna Shustrova