The mechanical or exercise bike, like any other cardiovascular athletic activity such as jogging, hiking or even climbing stairs and dancing are very useful for burning calories, increasing blood circulation, improve heart rate, and increase resistance. However, there are very effective at building muscle, at least significantly.

Cardiovascular exercises that can be done with these bikes are one of the best ways to prevent health problems, especially those involving the heart. But nevertheless, beyond which are very advantageous to reduce calories and prevent various types of health problems, not very relevant for those looking mainly lose weight, especially if not combined with a good diet.

And is that while all types of athletic activity is important for cardiovascular control and prevent weight gain alone can not give many benefits to those wishing to lose weight especially.

Also, if it is true that some people can control their weight just by adding a daily workout or every other day, “but maintaining their diet without any modification, no less real is fortunate that these are indeed very few. For most people, however, is essential in addition to physical activity, certain changes in your daily diet and exercises that fail to completely reduce the weight gain for their meals.

With regard to the tone of the musculature, mechanical exercise bikes can help a bit, especially if used in their higher resistance levels. However, you should not expect too much of them, particularly with regard to abdominal areas. In fact, if you want to raise and train your muscles really need a muscular endurance training, based in weight lifting (remember, the exercise bike is mainly athletic, non-muscular).

This kind of training (lifting weights that are made, or weight lifting machines, which exercise specific body areas such as pectoral) have the added value of modifying the metabolism so that you burn more calories are achieved, This allows you to lose weight more quickly and effectively.

Exercising with bikes
But … How long should one exercise bike in these mechanical? To reduce weight, we recommend practicing this exercise at least five times a week. But if only seeks to maintain their physical and not rise from its current weight, you do not need a routine so intense, so it can work two or three times a week. In any case you will need a minimum of half an hour of constant pedaling, getting off and resistance levels every two to three minutes. It could also vary the intensity by walking in a few days longer and shorter walks in others.

For people looking to lower their weight, could be more effective to make two shorter workouts on the same day, for example, a 15-minute session on rising and another before going to sleep (an hour after dinner, which should preferably be without carbohydrate). By doing this only for a couple of times a week, he can see significant improvements.

An aquatic fitness program lets you keep in shape, because the routines are composed of a series of movements that are performed in water, usually in a shallow pool, heated between 24 ° and 31 °, to facilitate movement. This activity is particularly suitable for those with a high level of stress, because not only exercises the body, but also allows the relaxation of the mind.

Making Water fitness is especially pleasant because the movements are very similar to those made on land, but this also means more work, because not only do the movements, but also to combat the force that water exerts on the body .

In general, there are different types of aquatic fitness, which are aimed at improving the circulatory system, increase flexibility, endurance, and of course tone the muscles of the body. Among the different routines you can find:

Cardio aquagym: We do the typical cardio movements, using mostly arms and legs, with some movement for best results. This type of fitness is intended to stimulate blood circulation, reduce the risk of cardiovascular disease and pulmonary resistance increase.

Aquabuilding: toning your muscles through strength training in the water, you can use weights and bars, but also to correct coordination.

Aquastretching: The routine consists of a series of stretching exercises to improve flexibility of the limbs used, has become very popular as it delays the process of bone degeneration, gives strength and also facilitates the processes of the nervous system.

Step Water: As its name suggests, these exercises require ladders or benches in the pool, in order to tone legs and buttocks, is also considered a cardiovascular exercise.

Aqua gym: The gym consists of movements combined with some swimming to improve physical fitness. An important feature of water aerobics is that you can have high-impact exercise, no contact with the ground, low impact which is used in the floor of the pool but not too hard and finally non-impact exercise like floating.

a. Aerobic Activities:
is recommended the implementation of low impact activities such as walking, cycling or pedal the bicycle, swimming, hydro, climbing stairs, dancing, yoga, tai chi chuan and low-impact aerobics. These activities are preferable to high-impact calls, such as jogging, running, jumping or playing sports like volleyball or basketball and high impact aerobics, which have large lesion prevalence in this age of life.

b. Muscular Strength Training:
a fundamental aspect of the exercise program is to strengthen the muscles for increasing muscle mass and muscle strength, thus avoiding one of the leading causes of disability and falls. Besides muscle mass is the main stimulus for increasing bone density. In a classic work done in individuals of 86-96 years who participated in a program of training of 8 weeks (3 times / week) to strengthen the muscles of the lower limbs showed 174% improvement in strength and 48% speed walk.

However, 4 weeks of training led to a suspension of 32% decrease in strength (Fiatarone and col. 1990). Continuing this line of research in several scientific works have been made in recent years CELAFISCS (SATIN e col. 1996,1997,1998). SATIN et al. 1996 proposed three different protocols of physical exercises (training of muscular strength, aerobic and an association of muscle strength training and aerobic) to verify the effects on weight, adiposity and body mass index in healthy women aged 55 to 80 years of age for 4 weeks.

Despite checking that the short period of time was not sufficient to promote significant changes in anthropometric variables, it was observed that the group that performed exercises muscle strength, body fat decreased 9.3%, while the other groups did not alter the values.

Several scientific studies have attempted to verify the effects of programs for muscular strength training on muscle strength and other variables in older people. These studies found greater increases in muscle strength of lower limbs of superiors ranging from 9% to 227%.

Evidence suggests that muscle strength training may alter the negative effects of age on the neuromuscular system by reducing the sarcopenia and have greater impact in the lower limbs that are more committed to carrying out daily activities of the elderly.

We also know that muscle endurance training increases resting metabolic rate, increases caloric expenditure, fat-free mass (Fiatarone, 1998) improves glucose tolerance and improved bone density, muscle mass, strength, balance and the total level of individual physical activity decreases the risk of osteoporotic fractures in women postmenopausal.

The most important guidance to avoid increases in blood pressure is to inspire before you lift the weight is being lifted expire when and inspiring when you lower the weight. According to Feigenbaum and Pollock (1999) the use of machines is preferable to the use of free weights in the elderly because they are safer, prevent injuries, increase low weight, protect the spine and avoid the Valsalva maneuver.

Training of muscle strength and bone mass:

The effects of exercise on bone density, are more important in the body regions that have a greater amount of trabecular bone, located especially in the vertebral bodies while the results in cortical bone, need periods greater muscle strength training (over two years). The benefits for the elderly estes results are indisputable, because the mechanical stress caused by physical training pizoelectrico generates an effect on the bone, generating increased activity and increase osteoblastic bone formation by the increased synthesis of proteins and DNA.

The muscular strength training is positively associated with high bone mineral density in young and old, being that the effect is localized and specific to premises which are being stimulated. Although aerobic exercise be important for bone strength training appears to have a much bigger impact.

Thus this type of training is important for increasing peak bone mass in premenopausal women to maintain or increase bone mass in post-menopausal and to help the frail elderly to preserve bone mass, increase mass and strength muscle, agility and balance fundamentals for the maintenance of functional capacity of the elderly.

c.hydro.

The main advantages of this type of activity in relation to water exercises carried out are:
- Reduction of gravitational forces
- Reduction of the mechanical stress of the muscular-skeletal
- Ease of thermoregulation
- Natriuretic and diuretic effect

Passive exercise systems have spent several years in the market and virtually no aesthetic center that does. Moreover, there are simple devices that promote telesales programs that can be used at home without much trouble.

Many specialists argue that the system does not work for weight loss and that its benefits are limited because the system does not imply a general physical activity: is limited to the muscles and leaves out joint systems, bone and cardiovascular. “The passive exercise is good for weight loss” says Harold Arevalo of Medical Gym sports doctor. Some muscles can be worked through contractions, but does not improve metabolism which is what, ultimately, it allows weight reduction.

In short, doubts persist about the effectiveness and benefits of passive exercise where the aim is to remove weight off, but some insist it is better than nothing. In addition, doctors use it as physical therapy or to treat pain, among other purposes.

Under pressure

Another method that is not exactly the classic model of passive exercise and that some beauty centers use it to do lymphatic drainage is the method called CPES or synchronous external counterpulsation. It is a technique designed for more than four decades to stimulate circulation, which used to bring bands to the legs and inflate and deflate as tensiometers.

The doctors recommended to improve cardiovascular function, as an alternative when you can not operate on a patient with heart failure treatment or rehabilitation after injury. “Patients undergoing external counterpulsation improves functional ability may be more active and require less medication,” says cardiologist Jorge Mor, who notes that the literature on this technique as a measure of primary prevention is scarce.

From a medical standpoint, the system brings benefits CPES as a substitute for physical activity, but according to the internist and cardiologist Dario Celis, director of the Young Heart Medical Group, has not been possible to go deeper into the topic by the amount of interest existing economic.

“The labs are well-equipped business with stents and drug-claims specialist and promoter of the CPES. So do not let there any risk of loss.”

MEDICAL USES

Passive exercise is used in:

Pain therapy. Electrical impulses may modulate pain signals sent to the brain by the nerve centers.

Rehabilitation and physiotherapy. The active current peripheral nerves and induces contraction of muscles and is therefore used in the treatment of paralysis and muscle atrophy.

Strain. The constant current pulses or pauses generate muscle contractions and contribute to the relaxation of muscles.

There are several advantages offered by this aquatic fitness land practices. They work all the muscles, so that the entire body is benefited by the practice. It is precisely for this comprehensiveness that is suitable for everyone. Besides the benefits for seniors, is also recommended for those with weight problems, recovering, injured trauma, whose mobility and joint stability in knees, ankles or back problems in general. Exercise is also very suitable for pregnant women.

The hipogravidez (lack of gravity) allows reducing the impact of the body to the ground and, with this, the strain on joints. This feature makes water exercise may be more lasting and more frequent. It also allows people with limited mobility can benefit from the release of weight that provides the water. The psychological benefit here is undeniable.

The hydrostatic pressure, which initially may be uncomfortable for causing respiratory complaints, ultimately improving the respiratory muscles and ventilation capacity. It facilitates the positioning of the body upright, something very interesting for people who need external help to maintain this position.

Also, the slowness of movement that causes the pressure in the water to detect long before further falls in these people. The aquatic environment is also suitable for people who want to prevent or treat phlebitis, as the hydrostatic pressure helps improve blood circulation.

The difficulty of moving in water facilitates the development of strength and muscle tone, which can be further complemented by the inclusion of accessories, like a ball (which helps the body adapt to the needs of each person, offering a greater or lesser resistance) and, in the same way, improving physical attributes and skills such as general fitness, aerobic and muscular. Logically, this water feature makes it appropriate for people with osteoporosis, which could reinforce their endurance.

The water also provides better muscle balance and thermoregulation. Body temperature is much more stable, providing greater comfort and makes the workout more enjoyable. Also, the aqua brings relaxation and comfort to those who practice it, especially the sedative effect of warm water.

AQUAGYM IN PREGNANCY

The changes a woman undergoes during the nine months of pregnancy, such as swollen legs, feet and ankles, overweight, varicose veins or hemorrhoids can be controlled through exercise. According to several studies conclude, one of the more benefits they can bring water gymnastics is so special in reducing back pain. While pregnant should first consult your doctor whether it is appropriate or not for her making this kind of exercise, the fact is that the aqua relax, it helps to spend excess calories, improves circulation and makes the woman feel not so much weight belly.

If carried out such exercises, always conducted by specialists, it is advisable to do so from the fifth month of pregnancy. During the class is recommended for general movements and water rides and toning exercises the limbs. Importantly, the experts advise exercise training adapted to the period of pregnancy and physical state of the pregnant woman and give a few minutes breathing techniques and relaxation.

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This type of exercise can improve cardiorespiratory fitness and neuromuscular fitness in elderly

There are many benefits that have signed to the practice of aquatic fitness and, specifically, the water aerobics. Many studies have shown that it is an excellent practice in many ways, and that can benefit both those seeking a little relaxation and to those who want to strengthen your muscle mass.

Even more significantly favors to those who undergo rehabilitation treatment. And in older people has shown that this type of exercise can accelerate the process of getting in shape.

Exercising in water combines the advantages and requirements to qualify as healthy. Its recreational use and historic rehabilitation is now: Hippocrates used the water for the treatment of diseases as early as 460 BC, the Romans used hot or cold water for different purposes, and the Greeks popularized walks on water. Since then and throughout the world have developed different practices of aquatic exercises for beneficial purposes. Currently, several studies supporting that exercise in water, specifically water aerobics, is most appropriate.

Practices for 12 weeks in water and others on land. After this period, data of body weight, heart rate, aerobic power, flexibility and elasticity were very similar between the two groups. By contrast, the cardiorespiratory fitness and neuromuscular fitness in older women who had carried out its plan of training in the water improved significantly.

Toning in water

The water aerobics is recommended to overweight people, injured trauma, whose mobility and joint stability in knee

The water aerobics is a type whose water fitness exercises focus on muscle tone, in the repetitions and work with different materials such as weights or balls, among others. In essence, the move is aquagym into aquatic physical work being done in earth building, yes, the possibilities provided by the new medium. It usually takes place in shallow pools (1.20 m to 1.50 m) but also runs on other pools. The most suitable temperature should range between 28 º C and 31 º C.

With aqua gym improves overall fitness, because exercise is accomplished with an adaptability to different swimming techniques. It allows for a better recovery from injury, so it is suitable for people in rehabilitation processes. It will work different muscle groups in a specific way (with repeated movements between 15 and 60 times) and alternate exercises the upper, middle (oblique and abdominal) and lower body, varying the different parties during the entire session.

In view of the physical and sporting activities all adolescents must undergo a medical examination specialist, preferably repeated periodically. One goal is the group of adolescents rates of maturity, both physical (eg, through the stages of Tanner-Whitehouse), and mentally.

There are questionnaires that purpose, such as the American Academy of Pediatrics and others. The sports medical evaluation should include anthropometric evaluation, personal pathological history, adequacy of respiratory, musculoskeletal system, cardiovascular system, nutritional status, a basic analytical study, and so on.
Through exercise we implement physical activities to improve muscular performance at the same time is preserved and increases fitness.

Gymnastics is the set of regulated exercise, aimed not only to strengthen the body, but to encourage flexibility. There are many forms of it besides the classic calisthenics, such as “aerobic” or quick-moving rhythmic gymnastics to the music, shaping the body and oxygenate the tissues.

The “stretch gymnastics (stretching) is smooth and favors” souplesse “or elastic body, avoiding the rigidities of sedentary lifestyles, stress or the stiffness of old age. (See eg. Bob Anderson’s book “How to rejuvenate your body stretching, edited Integral).
The Herbert is practiced gymnastics outdoors.

The gymnastics bodybuilder or culture is prone to exaggeration and the use of anabolics, not always harmless, whether hormonal or other origin. It promotes fitness. Equipment usually helps. Many are the dangers of steroids, especially steroids: halitosis (bad breath odor), liver injury, changes in menstrual cycle, decreasing the size of the testicles, erectile dysfunction, infertility, hypertension, braking action on the size, various mental disorders and so on.
Chinese Gymnastics, Tai Chi and others,Acrobatic gymnastics, Or remedial educational gymnastics trying to remedy defects or deformities of the body through appropriate exercises. Thus has a very clear medical component, and there is a recognized medical specialty, rehabilitation.
The physiotherapy or kinesitherapy is the treatment of disease by movements and muscular exercise.

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The variety of studies that established the close association between physical activity and cardiovascular health led the American Heart Association to declare the inactivity as a major risk factor for developing cardiovascular disease.

diseases of the heart and arteries occupy a dismal first cause of mortality in the Western world. In its appearance and development involved multiple risk factors within which smoking, cholesterol disorders, hypertension, sedentary lifestyle. diabetes, mental stress and obesity have a place of importance.

Regular physical exercise helps to combat these factors and more, by acting directly on the heart and blood vessels, is one of the most effective in preventing the onset and disease progression. In people who have already had heart disease, has shown that exercise in the treatment works, improving the quality and quantity of years lived.

The benefits of exercise are not only related to the prevention of heart disease. Individuals who carry a more active lifestyle “feel better” in their bodies and superior resistance to the various attacks that life and the passage of time restraints. Adults who maintain an active life at older ages to come more readily to work and less reliance on those around them.

It has proven beneficial effects of exercise on the preservation of bone density with a high impact on the prevention of osteoporosis. Different joint and muscle pains are relieved by special exercise sessions and active life prevents the emergence of this type of discomfort.

The leg vein disorders in physical activity are one of the most important and proven forms of treatment. The physical discomfort and aesthetic problems of venous insufficiency generates thousands of women can be prevented and treated with appropriate programs of physical exercises.

But it all ends here: there is a positive relationship between the immune system (the body’s defenses) and physical activity. Several epidemiological studies have explained the lower prevalence of different forms of cancer among physically active people. Recent experience has suggested that women who exercise regularly have less predisposition to tumors of the breast and uterus.

Physical activity is an essential tool in the prevention and treatment of diabetes. On the other hand, is an indisputable element in the treatment of hypertension.

Increased physical activity can give you a longer life and improved health. Exercise helps prevent heart disease and many other problems. Exercise builds strength, gives you more energy and can help reduce anxiety and tension. It is also a good way to change the course of your appetite and burn calories.

Who should I exercise?

Increased physical activity can benefit almost everyone. Most people can begin a moderate exercise program alone. If you think you can not exercise safely and for any reason, talk with your doctor before starting any new exercise program. Your doctor needs to know who wants to start exercising especially if you have heart trouble, high blood pressure or arthritis, or if you often feel dizzy or have chest pain.

What kind of exercise should I do?

The exercise that increases your heart rate and move large muscles (such as the muscles in your legs or arms) are best. Choose an activity you enjoy and that you can start slowly and increase gradually as you become used to. Walking is very popular and requires no special equipment. Other good exercises you can do are swimming, cycling, jogging and dancing. Walking up the stairs instead of the elevator or walking instead of driving are good ways to increase the level of activity in his life.

How long should you exercise?

Start off exercising 3 or more times per week for 20 minutes or more, and work up a minimum of 30 minutes, 4 to 6 times a week. This may include multiple active instances of short time in a day. Exercise during your lunch break or going to do their daily chores can be a way to include exercise into a busy schedule. Exercising with a friend or family member can help make it fun, and give him a companion encouraged each other to keep doing the exercise.

Is there anything I should do before and after exercise?

You should begin a workout with warm up and stretch. During this time (5 to 10 minutes), you must stretch your muscles slowly and gradually increase the amount of activity. For example, begin walking slowly and then pick up speed.

When you finish your workout, cool down for about 5 to 10 minutes. Again, stretch your muscles and let your heart slow down. You can use the same stretches as you used to warm the body.

At the end of this pamphlet we will give a number of exercises for your legs. If you have to exercise to the arms, shoulders, chest and back, be sure to stretch all these muscles.

How hard do I should I workout?

Even small amounts of exercise is good for your health. Start with an activity they feel comfortable. When you are accustomed to exercising, try to keep your heart rate 60% or 85% of “maximum heart rate.” To determine the target heart rate for you in the exercise, subtract your age in years from 220 (which gives your maximum heart rate) and then multiply that number by 0.60 or 0.85. For example, if you’re 40, you subtract 40 from 220, which would give 180 (220 – 40 = 180). Then you would multiply this number by 0.60 or 0.85. This gives you 108 or 153 (180 x 0.60 = 108 and 180 x 0.85 = 153).

When starting an exercise program, you may want to use the lowest number (0.60) to calculate your maximum heart rate. Eventually, increasing your conditioning, you may want to use the highest number (0.85) to calculate your maximum heart rate. Check your pulse by lightly pressing with 2 fingers on the side of his neck and counting the beats for 1 minute. Use a watch with second hand hand (in seconds) and count the beats for 1 minute.

How can I avoid injury?

The surest way to avoid injury during exercise is to avoid trying to do too much too soon. Start with an activity that is easy, such as walking. Walk for a few minutes a day or several times a day. From then gradually increase the time and activity level. For example, increasing the speed of walking in the space of several weeks. If you feel tired or sore, ease up somewhat on the level of exercise they did or laze by one day. Try not to give up too quickly, but do not feel great right away! Talk to your doctor if you have any questions or think you have been injured seriously.

What about training?

Most exercises will help your heart and other muscles. Strength training is exercise that develops the strength and power of the large muscles of the body. Weight lifting is an example of this type of exercise. Exercise machines can also provide you with this type of training. Your doctor can give you information on how to exercise safely lifting weights and working with machines.

Stretching exercises for warming and cooling

Calf stretch
Face a wall, standing about 2 feet from the wall. Keep your heels flat and your back straight, lean forward and press your hands and forehead to the wall. You should feel the stretch in the area above your heels (this colored area in the figure). Hold for 20 seconds and then relax. Repeat.

Quadriceps Stretch
Face a wall, standing about 1 foot away. Yourself by placing your right hand against the wall. Lift your right foot behind you and grab with his left hand. Gently pull your foot toward your buttocks, stretching the muscles in front of the leg for 20 seconds. Repeat with left leg.

Groin Stretch
Squat down and put both hands flat on the floor before him. Stretch your left leg back. Keep your right foot flat on the floor and lean forward with your chest toward your front knee, and gradually change the amount of weight toward your back leg, keeping it as straight as possible. Hold the stretch for 20 seconds. Repeat the exercise with your left leg back.

Stretching the back muscles (hamstring)
Lie with your back flat on the floor and both knees bent. Your feet should be flat on the floor, with 6 inches between each foot. Bend your right knee toward your chest and hold his hands behind his thigh by the knee. Slowly straighten your right leg, feeling gentle stretching in the back of his leg. Hold for 20 seconds. Repeat with left leg.

Our brain, specifically the central nervous system, the area of the midbrain, where are the thalamus, hypothalamus, amygdala (not the throat, etc) Organizes the activities of our body to function.

The first major activity is the supply, since it is responsible to send nutrients to the brain to function properly.
Thus, our gastrointestinal system is the most important of our senses the intereoceptivo, where the brain is fed. When food is produced, ie when there are internal processes as nutrient removal and disposal of chemicals is active within our metabolisms, our entire nervous system is avocado to subtract the elements or nutrients and arrange for the organs involved operation and other activities are relegated to remain in operation but are not priority.

The brain is organized in this way to equilibrate internally metabolism to allow our external senses give the information to send us agree, that is at the surface of the brain. Then, if this creates an imbalance in domestic area, the brain, like everything in nature is wise, will increase the performance of its other mechanisms to balance its operation.
And so, as in the case of the blind, the other senses are sharpened and intensified. Thus, when an imbalance occurs in the interoceptive sensory system, ie our sensory system, our senses are sharpened extereoceptivos.

This is the biological cause of attention deficits or stereotyped behaviors many of our children. And so was looking through diet and supplements, balance the functioning of the gastrointestinal system that can organize the midbrain to the thalamus, hypothalamus, amygdala, sella, and so on. and thus being able to balance the senses and emotions.