Participating in the gym is one of the most common solutions for January. After a Christmas holiday, usually celebrated around a table full of food and drinks, it seems that we have realized that we want to lose weight and improve our health, starting to exercise is one of the things that comes to mind. and

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

However, this motivation usually dissipates over time and we see ourselves with the gym paid for months but without attending it, how can we avoid this? These tricks will help you.

Take the time to choose the right gym

It is important to go to a center where you feel comfortable and have the equipment you need. You might be more into the vibe of a rusty underground gym or chain gym full of influencers.

All you need to do is “sweep” through the current centers and see the ones that interest you the most before joining the gym. Before making a decision, go to the gym and try it out. Many gyms have a day pass that you can use to try out the facilities and the different classes you plan to attend. Take the time to make the right decision.

Establish a fixed schedule for training

“Getting on the train as much as possible” is almost the same as not getting on the train. If you really want to be consistent when training at the gym, set that schedule. Instead of treating it like a “Hey, go if you have time” extra, treat it like another promise of your day, just like everyone else on your schedule.

Peak times start in the gym around 6pm. The gym is crowded, especially during January, June and September, from 6 to 9 or 10 at night. Waiting in line or on a bench for the cardio machine can go against us and our will. But it only lasts a few weeks and in the end it always ends with the same patrons.

Group classes: search, compare, try

Group classes have strange names and many times you don’t even know what they consist of before signing up for them. Try, look for references, videos, opinions etc… from teachers and their classes before committing to an activity.

It is also important to know the atmosphere of the classes and how they motivate you to continue working and enjoying.

Track your training

If there is no progress, there is no motivation. And if there is no follow-up, there is no progress.

If you go to the gym during peak hours and train in the fitness room, it’s a good idea to write down “alternative exercises.” This allows you to replace this machine or if it is busy. A similar exercise does not waste much time.

With these little tips, I hope that not only will gym workouts continue until at least December of this year, but they will become a part of every day and encourage you to move more each day.

Gwyneth Paltrow is a well-known actress and a beautiful woman with a lot of style, but every time she opens her mouth to talk about her health, she causes a huge scandal, and for good reason. His advice and ideas are crazy and ridiculous, so it wouldn’t be funny if it didn’t harm your health. Because when you’re a public figure with some influence, you’re also responsible, and Paltrow is completely irresponsible.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

His recent events still shock us: the coffee enema. Yeah, how does it sound? His pseudo-health website, Goop, recommends that you probably insert coffee into your rectum to enhance the detox process for a reasonable price, perhaps $135.

coffee enema

It’s so ridiculous I don’t know where to start. Let’s take a look: there is no evidence that the coffee enema has any beneficial effects on all body types. There have been cases of intestinal damage and perforation in enema application and pseudotherapy, including enema (introduction of material through the rectum appears to be generally highly recommended by Sharattan).

Coffee, better by mouth

In addition, Fitenium will never get tired of repeating itself, so it is not necessary to introduce a detox treatment into the body. The liver and kidneys are the organs responsible for this task and have performed it for thousands of years. Whenever you need help, believe us that what you need is a doctor and urgent, not a miraculous pseudoscientific treatment.

Of course, this doesn’t surprise us, since Paltrow has spent years promoting the strangest and most unwarranted things.

Vaginal steam bath

Drink coffee from the rectum and vaporize it in the vagina. In theory, it cleanses the uterus and restores the balance of the female horn… I’m going to be direct on this matter, do not vaporize the vagina

First, it puts a very sensitive mucous membrane at risk of a very dangerous and painful burn. If continued, the pH of the skin and vaginal wall can change and fungi and bacteria can grow. Finally, when the vapor reaches the uterus, foreign microorganisms are also introduced there, which can cause infection.

But perhaps the bloodiest is the suggestion that the womb is dirty and needs to be cleaned. Ms. Paltrow, the human body has its own waste management process, and if something goes wrong, all you need is a doctor, not overpriced treatment.

bee stings

To defend Paltrow, it needs to be made clear that this nonsense didn’t just happen to her. Bee therapy is recommended as a treatment for a variety of diseases and problems, from sclerosis to inflammation of the joints.

Really, don’t get stung by a bee. It doesn’t help and it hurts.

There is not a single solid study that shows that the direct use of bee venom in the human body has any benefit, despite the fact that some of its ingredients are used in the cosmetic industry.

And instead, again, there are many dangers to this practice. Firstly, it is very painful, and later allergy sufferers go into anaphylactic shock and can seriously endanger their lives if they allow bees to sting them. I mean, don’t do it.

colon cleanse

Paltrow has recommended through her website on several occasions to undergo a colon cleansing procedure, which consists of introducing a hose and supposedly dozens of removing toxins that remain attached to the intestinal walls.

Do not connect a hose to the rectum, there is no scientific basis for this, the digestive system is fully prepared to eliminate all waste, and it is dangerous to perform these steps and can cause punctures and tears. There is.

Raw goat milk detox diet

In an interview published on Goop, the “Natural Therapist” promoted a detox diet based on consuming only raw goat’s milk for several days. As he said, this treatment dates back to the “biblical era”

We have already mentioned it, but here again: the body does not need detox treatment, the body knows how to purify itself. Drinking raw milk, on the other hand, is not a good idea, cold sterilization and sterilization processes have been created to eliminate the very dangerous bacteria that are present in raw milk. Seriously, take advantage of this advancement in science and technology and take unnecessary risks. Please no.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Much has been written about how people should train when they are in the gym, what type of workouts they should do, whether they need to follow a particular sequence of exercises, and how often they should change their routines.

The truth is, if you can’t fix all (or most) of these problems, you may not be able to reach your goals, get injured, or worse yet, be unable to move right out of the gym. In any case, these tips apply equally whether you’re training at the gym or at home.

The importance of well-structured routines, especially for beginners.

Properly organizing your routines and choosing the exercises and especially the order in which you perform them is one of the most important parts of your training. And if you are a beginner and you are starting in the gym, it is even more important because the possibility of abandonment grows if you do not see the achievement and progress in the goals that you set for yourself.

Published on Unplash by Penguinuhh

In general, the best way to compose an exercise routine is to start with an articulated exercise (the exercise that has the most muscle mass in the movement) and end with an analytical or isolated movement. In particular, it is important that only one muscle is predominantly worked, for example, the biceps curl.

Basic conditioning routine: What to do in the first weeks?

Many times it is the case that you have never received training or have not played sports for a long time (several years) and you want to develop a healthier lifestyle habit. What should you do?

The best way to start in the first few weeks (speaking a minimum of 6-8 weeks) is to condition your entire body and choose a routine that is designed to get you used to exercising. These types of routines are often widely used to adapt beginners to the world of gyms, or for those who are injured and begin to readapt to physical exercise.

In these first few weeks, we work with a lighter weight that gradually increases as the muscles adjust to their training demands, avoiding terrible stiffness as much as possible.

Published on Unplash by Tyler Nix

Importance of learning techniques

As beginners, we find ourselves with exercises that we don’t know how to perform. For this reason, it is important to properly learn the technique of the exercise you will be performing before starting a training session and adding volume and intensity. To prevent injuries or frustrations that impede our progress or force us to stop directly because of our injuries.

Know the basic exercises

Among the exercises with which we can work are the groups known as “basic”. They are the basis of any training and are associated with the increase in muscle mass and the improvement of strength for the trained muscle groups.

bench press

When we talk about working the pectoral muscles, the bench press is a star movement, along with push-ups. In addition, it is an exercise that also affects our shoulders (especially the front one) and triceps.

dominated

Classic exercise and should not be missing in any routine due to the large number of muscles it contains, whenever possible. Pull-ups are probably the exercise with the most muscle movement. Control the movement of your legs to avoid swaying.

Published on Unplash by Sven Mieke

However, pull-ups are not easy to do correctly, and their progression is usually slower than any other exercise, which is why it is equally loved and hated by people who are focused on training. ..

press militar

This exercise can be done with both barbells and dumbbells and can be a very interesting shoulder workout. In addition, it also uses the core muscles to avoid swaying and straining the back when doing it with the bar and the foot.

Barbell/Dumbbell Row

A great exercise to gain strength and density in the back, which allows a great transfer of benefits when performing pull-ups.

squats

One of the most commented in relation to the star movements and techniques when talking about the work of the lower part of the body: try to do deep squats.

Combining strength and cardio in the gym

The word HIIT should be remembered for the combination of strength training and cardio training in the gym. HIIT-type training has the great advantage that you can combine strength training and cardiovascular training in the same workout, significantly reducing the time required for your routine.

However, if you are a beginner, do not get lost in this type of training. You can get injured if you are not used to intense training. As you gradually introduce it into your routine, you will see the benefits of these “express workouts”.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

If you are a runner, track runner, cyclist or triathlonist, this may be of interest to you. A few weeks ago I was able to test the latest Garmin accessories for these sports. Today we talk about the characteristics of the most interesting accessories for outdoor sports.

From flashlights that automatically adjust light intensity and angle to ambient conditions, to multisport watches with mapping that let you upload bike and run routes right from your mobile phone. These are the Garmin sports accessories that will help you get the most out of your training.

GPS Edge 820

A small but powerful bike GPS. With a high-resolution screen and easy-to-operate touch screen, different routes can be easily loaded and tracked (up to 100 routes in memory). When the route is loaded, it alerts you to different directions and interesting information like travel speed and smart notifications.

Perhaps the most interesting part of the Edge 820 is its group track. When you connect to your mobile phone, your training partners have GPS and you can see on the screen where each one is whenever they are connected. 2 Every moment of training. It was very useful at a time of cycling activity, where we divided into two groups, we followed different routes and arrived at the same point. You can always see where your friends are on your screen.

Its price is €399.99.

The flashlights Varia UT800

Another very interesting accessory for outdoor cycling is this smart headlamp that automatically adapts to the ambient light conditions of your training environment. To do this, both the intensity of the light (up to 800 lumens) and its slope can be adjusted automatically, depending on the speed and profile of the route. You only have to worry about charging the battery. In full power mode, it can see sunlight at a distance of more than 1.6 km.

Above all, both facing the road while riding and making yourself visible to other cyclists and drivers while on the road are interesting safety factors.

Its price is €169.99

inReach Explorer

inReach Explorer was the device that surprised me the most out of all the ones they showed me. I couldn’t test it, but it was a very interesting mountain safety factor. It is a GPS navigation and satellite communication device that you can access anywhere your mobile phone is out of reach, wherever you are. In the absence of coverage, it works with a global Iridium radar network that stays connected via SMS and, in risky situations, can also send an interactive help signal to your location. Obviously, this device is aimed at athletes who tend to be “off the map” rather than urban runners, but it would be very useful in an emergency.

Apart from this, it allows you to connect with your mobile and download maps, routes and aerial photos of all the places you go to. By linking it to your mobile phone, you can even track your activity in real time from home, for example, so your family and friends always know where you are.

Its price is €499.99.

Phoenix 5X

Above all, the highest watch in the Phoenix family for outdoor athletes. With its built-in wrist-based GPS and heart rate monitor, which already made its first impression on Xataka, this wristwatch offers a wide range of sports including running, trail running, swimming, jogging, swimming, triathlon, snowboarding, skiing. and more.

The most interesting thing about this watch is undoubtedly its map: the watch offers a route from where we are and a round trip route of a selected length, giving us our own route (or one that we like best) You can also load wikiloc. Like the Edge 820, it also has a group track, and with training effects technology, it provides comprehensive analysis of all training sessions.

Managing your watch is as easy as using any Garmin watch with its buttons (it can get a bit overlooked due to the lack of a touch screen). We use it for swim race activity (combination of running and swimming), trail running, quantizing and fully marking the route. It makes more sense to use the map, with a watch specially indicated for use in the mountains.

Its price is €899.99.

Virb Ultra 360

I didn’t get to test the Virb Ultra 360, but the technology it uses is worth learning about. It is a camera that records 360-degree images and sounds, and has a 4K spherical stabilization function, which provides a more stable recording even when practicing sports such as mountain biking and skiing. One advantage is that it is voice controlled and can be controlled from a distance or without letting go of the bike’s handlebars.

Another advantage of this camera is that you can edit the video from your mobile phone through the VIRB Mobile application without going through the computer that contains the training indicators. When connected to iPhone or iPad, it has WIFI and Bluetooth connection and live view mode.

Its price is €799.99.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

The morning should be the precursor to a productive day with a good time and help me plan a whole day. What are the best options to start from a series of gestures that improve our day? Starting a day in a healthy way is not complicated and requires a lot of effort and brings us great physical and mental benefits. Today we give you tips to start your day in the best possible way and prepare to make the most of it.

1. Wait until breakfast

It is common to come across the misconception that breakfast is “the most important meal of the day.” There is no scientific evidence for this claim.

In fact, fasting has proven to be a very useful tool in our daily lives. Studies show that a fasting interval of 12 to 20 hours between meals can bring all kinds of benefits to our health. The easiest thing is to delay breakfast and have dinner earlier. This is a small gesture that can have a big impact on our health. And when you combine this with exercise, the benefits can be even greater.

2. Choose products to eat and use healthy recipes

It seems obvious, but it is not clear. Especially in the morning, it tends to be comfortable when eating. Choosing healthy foods and options is not difficult and can be just as tasty and flavorful as poor options.

3. Order your day before you start

Sana Corpoa Sana of men, yes. But without a healthy man, there is no healthy body. An easy way to ensure a healthy and productive day is to organize it before you start. It’s the workout you need to make the most of your time, avoid downtime, and avoid frustration. Homework, work, exercise…

Published on Unplash by Sam Moqadam

You can organize your food, prepare food, visit markets or even do any special needs you may have. In this way you make sure to eat healthy and healthy without any kind of unforeseen. The organized day is a good day.

4. Start with physical activity

Starting exercise can be difficult, it doesn’t have to be synonymous with starting vigorous exercise. In the morning you can go for a walk and your body will be activated, then you can do a yoga exercise. There are hundreds of exercises and options to take advantage of. For example, the “Sun Salutation” can be completed in a few minutes.

If you want to train but you don’t have the motivation. Research shows that starting a day with physical exercise can be very beneficial.

5. Take a shower (and a little better if it’s cold)

There are people who cannot start the day without taking a shower. Going underwater is energizing, which helps us cleanse ourselves and have good hygiene. Also, it’s a little better during the day if you shower with cold water.

6. Cut down on coffee

I have to admit that this is one of the things I don’t follow, but the science is clear on this. It is inevitable that coffee negatively affects our health. According to the latest research, the substances contained in coffee are only positive as long as they are within the estimated dose.

7. Learning

I don’t feel like getting out of bed just waking up, but I want to take advantage of the first moment of the day. This is a great opportunity to read in bed! Especially if you never find the time to do it. Spending a few minutes reading in bed can be very motivating and enjoyable.

In this way, the brain is “activated” and “works” before entering the world. This gesture helps us feel great satisfaction first thing in the morning since we know that we are taking advantage of every moment and it gives us the opportunity to learn something new from the beginning of the day.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

At Fitenium we always say that supermarket trolleys are the initial step towards a healthier diet. It is easier to make your diet healthier by eating based on quality ingredients and choosing foods instead of unhealthy products such as some processed, fried, industrial pastries etc…

The second step is to cook these foods at home and in a healthy way. Cooking methods such as steaming, grilling, or baking are also good ways to improve your diet.

To make healthy cooking easier for you, we bring you a selection of kitchen accessories that can make things easier for you when it comes to improving your diet.

Microwave Oven Steamer Case

Lékué steam case (€19.90 on Amazon)

An interesting option when cooking when you want to eat healthy and don’t have much time is to use a microwave steamer case. These cases (the most famous of Leque, but available in big box stores at affordable prices) are made of food-grade silicone and do not store odors. It can be placed in the dishwasher.

Place the food you want to prepare in a case with a small amount of water, put it in the microwave and in a few minutes you are ready to eat the dish. It is used as a seasoning for fish and meat, but it does not irritate a bit (it can be seasoned with spices later). We also offer savory vegetable dishes.

microwave popcorn maker

Microwave Popcorn (€11.85 on Amazon)

If you love to binge Netflix or HBO shows on the weekends and can’t do without popcorn, getting a popcorn holder for your microwave is a good investment. The main problem with the microwave popcorn that I found in the supermarkets is that they have a lot of salt and butter, but with this popcorn you can prepare it in a more natural way.

We simply buy natural kernels of corn (it costs around 2 euros for a 300 gram bag, which usually saves even if you eat popcorn often) and place them in the base of the popcorn holder. Pop the popcorn in the microwave for about 3 minutes and voila! You can immediately enjoy healthy popcorn (corn only, no salt or butter).

Vegetable spiralizer

Spiral vegetable spiralizer (€9.90 on Amazon)

The zoodle or vegetable spaghetti is a very original way of introducing vegetables into our diet. For example, it can be cooked from zucchini or carrots and enjoyed in different ways: grilled, raw, cooked… garnished with meat and fish, or with cereals and legumes, perfect as a main dish.

There are two options to get spaghetti with vegetables. You can do it the traditional way with a simple knife or mandolin, or use a vegetable spiral to make different types of cuts on different vegetables. .. The biggest advantage of these tools is their speed, not the very expensive investment that we have available.

Glass blender for your smoothies

Homegeek glass blender (€ 29.99 on Amazon)

A few years ago, these small personal blenders became very fashionable and managed to prepare shakes and smoothies quickly. The main advantage over the large blender is to prepare the ideal number of shakes or shakes for this little appliance to consume right now.

The glass to prepare smoothies with these little mixers is the same one you use to drink smoothies. Just replace the take-out lid blade and that’s it. Its use is very convenient: you can chop the fruit into pieces, put it in a blender with a liquid base and other toppings (nuts, seeds), and touch the blender several times to drink immediately.

Yogurt machine to prepare yogurt at home

Yogurtera Aikon (34,99€ en Amazon)

Preparing yogurt at home is a very simple process, all you need is a starting yogurt (to obtain the necessary bacteria to prepare homemade yogurt) and a yogurt maker. The yogurt makers are less expensive (from 20 euros on Amazon, depending on capacity and ingredients), and you can always get a large quantity of yogurt ready to taste.

You can even make homemade yogurt without a yogurt maker (we’ll show you how). However, this small appliance makes the process much easier.

Bakery for homemade bread

Princess Bread Maker (€74.99 on Amazon)

Finding good bread is a difficult task without a good bakery close to home. Bread in supermarkets is usually frozen, so if you are talking about whole grain breads or cereals, be very careful, read the ingredient list carefully, make sure they are not served with cheese, and ultimately the price of the gold. With a very low percentage of whole grains.

Preparing your own sourdough-based bread at home is a process that more and more people follow, especially if a family member has celiac disease. A bakery can help you easily make bread in your own home if you can afford the kitchen (you can find one on Amazon for $55-$60).

Slow Cooker Clay Tajine

Tajine Emile Henry (€61.96 on Amazon)

Slow cooking is popular. On another occasion, we talked about clock pots or slow cookers: appliances that consume very little energy and allow you to prepare very delicious dishes.

Moroccan tagines, commonly made of clay or ceramic, are another tool for enjoying a relaxing meal. Its cone shape and the materials that make it save heat and enhance the flavor of food. It is also traditionally used to cook tagine, a typical Moroccan dish, but it can also be used for other dishes.

Now that you are in the sales season, take the opportunity to get hold of some of these supplements that can make your diet healthier.

Using the machines available in the aerobics area of ​​the gym does not have to be dull and boring if you intend to lose the kilos you gained during your Christmas vacation.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

In addition to the various programs that some of these machines bring to carry out the corresponding routines, we have multiple options, so that the aerobic exercise time is not boring, thus boring me. Keep us from abandoning our New Year’s slimming aspirations.

treadmill

One of the most classic cardiovascular motor machines. As a general rule, people tend to warm up at a steady pace and set the speed after running, but treadmills work in infinite ways, taking into account different speeds and possible inclines. You Can: Even if you’ve already run out of steady-pace interval training sessions since your classic run, the treadmill is a great alternative (and can be mastered) for aerobic exercise. It’s not boring at all.)

If you just want to change the speed of the treadmill (without changing the incline), it’s a very cost-effective, healthy, and high-intensity workout. On the other hand, if you want to change only the incline, change the workout to continuous uphill and “downhill” (no negative incline). Therefore, in the quoted box, if the descent is for the period of time that the slope is made, combine the variation of speed and slope. This will increase your calorie intake steadily.

In addition, due to its versatility, it is the best alternative for winter, and it is necessary to go out by chance, that is why “Running is cold. The healthiest option is the main shortcoming that can be found in cold machines, both cold and cold, due to the impact on the knees during exercise. Possibility not in the extremities

The total calories you can burn in a treadmill session ranges from 400 to 500 calories, depending on the intensity and type of exercise you’re doing. If you choose to burn off these extra pounds on this machine, it’s a good idea to do slit training at varying speeds and inclines (although you do have to incline and exaggerate to accelerate). It must be dropped). A good idea is to alternate between periods of high speed and very low incline, periods of walking and good periods of incline.

elliptical machine

Analyzing the elliptical trainer from a global perspective, it is possible to move the upper and lower part of the body with the same machine to perform cardiovascular exercise. Therefore, it can be said that it is probably one of the most complete. Also, for this cardio exercise machine etc. There are no special features. And as if we were practicing backrolling, backwards,

Ellipticals take the impact off your knees, giving you one more point of advantage over treadmills in this regard.

When talking about work modality, the lower the resistance, the faster the pedaling, so there is more cardiovascular work, and conversely, the higher this resistance, the stronger the work. Cardio Endurance (this is me. Not to say we don’t talk cardio)

From 300 to 500 calories are the average that can be burned in the visceral vascular motility session on the elliptical trainer, many and monotonous. To perform the training, the period of pressing the pedal forward and the period of pressing the pedal backwards alternated, or the difficulty was added. In this case, step on the pedal with one foot (you need to use your arm to compensate). Unstable) Similarly, for a period of time in which the arm is not trapped. You can also try this alternatively. During the “active breathing” period, which helps you step on the pedal, you can use your arm to help yourself. A small amount of help imaginable

recumbent bike

This is a bit of a mandatory stance, so it’s not a common stance when riding a bike. The machine sits like a chair, except that the pedals are in front of you, not below you. This is probably the worst option you can choose among all the machines in the gym, unless jured or restricted (like when you had shoulder surgery at the gym and this was your only machine). I can get some exercise while I recover).

The only parameter that can be changed is the power or hardness of the pedaling. As a result, you can hardly afford to change your exercise and find another way.

rowing machine

The rowing machine is the perfect combination of upper body aerobic exercise and strength training. Adjustable in terms of power and hardness, the strength training targets mainly the arms and back and provides a significant cardiovascular workout.

The main problem this machine can present is that you have to round your back or bend your arch when performing the rowing movement, which can lead to injury or injury, so you need to move the movement to avoid injury. There is a technique.