When we talk about leading a healthy lifestyle, we are all thinking about eating right and exercising regularly. However, a healthy lifestyle also includes aspects such as good hygiene, in this case maintaining good oral health.

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Impact of oral health on performance

Since the 1968 Olympics, there has been a link between elite athletes and the oral health of the poor.

According to a systematic review, 28% to 40% of athletes say that their oral health affects their quality of life and 5% to 18% of their performance. Oral health is also one of the factors that determine the quality of life.

There is little evidence on how diseases such as caries, periodontal disease, and periodontitis negatively affect quality of life. And the impact in this area can make a big difference in the performance of that sporting elite.

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Pain, systemic inflammation or the impact of an athlete on the social environment may be part of the cause of poor performance due to poor physiological adaptation to training or its poor quality.

Why is the athlete’s oral hygiene deficient?

With very few studies available, it is difficult to establish one or more strong causes. Still, it is almost impossible to design a good study that can answer this question.

High carbohydrate intake, especially from gels and sports drinks, is speculated to be one of the nutritional causes of diseases such as dental caries in elite athletes. It is also said that eating disorders can cause vomiting and damage enamel, especially in light weight sports such as gymnastics, boxing and horse riding.

Another cause that can contribute to the appearance of these diseases is oral dehydration during sports. Saliva has a moisturizing and remineralizing effect, deficient in the aforementioned carbohydrate drinks and below, which increases the diffuse effect on teeth.

What can you do to keep your teeth healthy?

For the nutritional habits of elite athletes, it is difficult to make a difference because training performance depends on these habits, but regular visits to the dental office prophylactically are good oral hygiene.

For amateur practitioners, it is important to maintain oral hygiene habits, as an overdose of sugar and acidic drinks and poor oral hygiene can cause a variety of diseases.

After all, the best medicine is prevention. This is because many drug models are treatment-based and treatment-based, but not prevention-based, which is detrimental to both patient health and societal health costs.

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, for example to buy crossfit knee pads. Download it here.

We have to face it, one of the worst problems you can find in Crossfit is injuries. You can go to the best BOX in the world, with the best coaches, because if you take this discipline seriously and push your body, the injuries will end up arriving. However, there is no need to worry. Injuries are common in practically all sports disciplines in the world and the number of injuries per 1000 hours of training in Crossfit is much lower than in other sports such as football, rugby or strongman. Although according to studies, most Crossfit injuries occur in the shoulders and in the back, we can not forget our knees that also “suffer” significant loadsThey are the third part of our body that gets injured the most and good crossfit knee pads can make the difference between continuing to progress in this discipline or having to live with injuries, discomfort and other problems that slow down our progress.

Why should we use crossfit knee pads?

We must understand that when you load a joint, the weight is not only expressed vertically towards the ground, but also “radiates” out through the soft and connective tissues, mainly tendons and cartilage. The aim of a training knee pad is to compress the joint, reduce this outward force and stabilize the joint.

This is the idea behind the crossfit knee sleeves and it is crucial because of the enormous number of high load exercises that are performed and are usually done at high repetitions and in a state of near failure fatigue. Think, for example, of weightlifting exercises, powerlifting and Crossfit exercises such as Wall Balls or Box Jumps that create pressure on our knee and where stability is important.

How to distinguish good crossfit knee pads

As we mentioned before, in Crossfit there is a high variety of movements that impact our knees of different types of wood. A high but stable load like in a squat, a lower load but with a higher impact like in a Squat Clean or small but constant impacts like in Wall Balls do not create the same effect. That is why crossfit knee pads must be very versatile.

This is why weightlifting knee wraps, while they can be useful for specific WODs, are too harsh for most WODs involving other types of movement or even running. For these reasons, these are the factors to consider when buying the best crossfit knee pads:

• Material: Normally you will find training knee pads made of three different materials: body, with a better level of compression and basically what they do is heat up the joint; neoprene, the most common since they have a medium heat and compression level and the ribbons, which are basically used in powerlifting and we only recommend it for extremely high loads. For Crossfit training, the best material is Neoprene for its versatility, perfect for the variety of Crossfit exercises.
• Durability: Crossfit knee pads should last for years. If in a few months your knee pads are deformed and do not fit well, it is a bad product and it is not fulfilling its function correctly.
• Thickness: the most common measurements are 3mm, 5mm and 7mm, from less to more thickness. Probably the most “all-terrain” size is 5mm, so to do normal WODs it is the one we recommend, since it is useful for a Snatch and then to do box jumps.
• Size: It is important to buy knee pads that fit enough to perform their stabilizing function but that do not compromise movement by being too tight. Especially when buying online, we must know what our size is before buying our crossfit knee pads.
• Design: Who doesn’t love cool crossfit knee pads?

best crossfit knee pads

• Rocktape Assassins knee pads: they are the official ones of the Crossfit Games and stand out for their fair compression, providing stability without compromising freedom of movement. They’re pretty good for low-impact movements like rowing, running, and the like, which can make up for the lack of 3mm crossfit knee pads. Plus, it has some of the best designs on the market. As cons, some complaints are reported about the poor durability of the product and poor customer service.
  Spain: You can buy your Rocktape Assasins knee pads for €44.99 in their official store.
  Colombia: You can buy your Rocktape Assassins knee pads for 280,999 Colombian pesos in Mercadolibre.
  Mexico: You can buy your Rocktape Assassins knee pads for 1,250.00 Mexican pesos in their official store.
  Argentina: You can buy your Rocktape Assassins knee pads for 6,300 Argentine pesos in your Mercadolibre.
  Chile: You can buy your Rocktape Assasins knee pads for 46,000 Chilean pesos in Vurpi.

• Rehband RX knee pads: many professionals such as Josh Bridges, Rich Froning or Camile Le Blanc use this brand, which is why they have positioned themselves as one of the most popular options on the market. Both its durability and its adaptation to many exercises have made it the rival to beat for its current competitors. The Rehband 7mm RX knee sleeves are more specific for weightlifting exercises, while the 5 and 3mm models are more versatile. On the other hand, it might seem that they have a fairly reasonable price, but keep in mind that they are sold individually and not in pairs.
  Spain: You can buy your Rehband RX 5mm knee pads for €26.95 per unit at our partner store Traininn.
  Colombia: You can buy your Rehband RX 5mm knee pads for 230,900 Colombian pesos in Mercadolibre.
  Mexico: You can buy your Rehband RX 5mm knee pads for 688 Mexican pesos at Iron Equipment Mexico.
  Argentina: You can buy your Rehband RX 5mm knee pads for 2,199 Argentine pesos at Boxfit.
  Chile: You can buy your Rehband RX 5mm knee pads for 58,637 Chilean pesos in Mercado Libre.

• Banbroken 5mm knee pads: another national company that is making a name for itself in this highly competitive market. Their product is more focused on versatility, which is why they only have 5mm knee pads. They stand out for their spectacular designs and good durability, although sometimes it is reported that they are not as comfortable as other options.
  You can buy your Banbroken Knee Pads for €38.75 in its official store.
• Shock Doctor Knee Compression knee pads: Shock Doctor has surprised us with some crossfit knee pads that stand out for their non-slip silicone coating that create the most comfortable knee pad on the market. Maybe it is not as technical for Crossfit as the other crossfit knee pads that we discussed, but if you do some other sport like basketball in addition to WODs it can be a very interesting option. Our collaborator Traininn, where you can get up to a 10% discount on your purchases, has excellent post-sale serviceSpain: You can buy your Shock Doctor Knee Compression 5mm knee pads for €26.95 per unit at our partner store traininn.
  Colombia: You can buy your Shock Doctor Knee Compression 5mm knee pads for 125,900 Colombian pesos in Mercadolibre.
  Mexico: You can buy your Rehband RX 5mm knee pads for 619 Mexican pesos at Score.
  Chile: You can buy your Rehband RX 5mm knee pads for 31,899 Chilean pesos in Mercado Libre.

*Tip for #fiteniers: anyone who has been to a Box knows that knee pads end up causing quite unpleasant pain over time. However, it is not recommended to put crossfit knee pads in the washing machine if we want to optimize their durability. Instead, we recommend soaking the knee pads and leaving them overnight in the freezer. In this way, the vast majority of bacteria that the knee brace has and that are causing this unpleasant odor will die and we will have solved the problem.

Final comments

The crossfit market has grown a lot in recent years, which has a positive and a negative part. On the negative side, there are more reasons to create imitation and/or low-quality products indicating that they are for crossfit, with which athletes are the ones who suffer the consequences of this low quality. But on the other hand, there is also more reason for innovation and the search for new designs and materials that improve the experience in WODs. Take advantage of the high-quality offer on the market and don’t be afraid to invest a few tens of euros in a product that, if well cared for, should last you for years.

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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.

Thanks to recent research, it is known that physical activity can not only improve productivity at work, but can also significantly improve your health by incorporating healthy habits into your life. This is known especially in Sweden, one of the countries where more physical activity is carried out. As a result, some Swedish companies are beginning to include clauses in their contracts that require workers to exercise for one hour a week.

Many independent companies provide employees with healthy habits and training services. Other companies offer weekly yoga and Pilates classes for employees and certain residents on the premises.

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Promoting healthy habits at work is a habit that both employers and employees acquire with the aim of improving productivity on the one hand and improving health on the other.

Companies care about the health of their employees because they know that healthy and healthy workers have high productivity and low absenteeism. The values ​​associated with sport, such as the spirit of improvement and teamwork, are usually aligned with the business philosophy. Those corporations that are capable of managing to improve the health of workers by promoting healthy habits achieve long-term benefits.

Two of the main health problems we face in the workplace are a sedentary lifestyle and work-induced stress, both of which can be improved by regular exercise.

Job stress can lead to serious problems, especially in jobs where people are on release for looming deadlines or where workers must deal with unexpected situations on a daily basis (for example, the service sector). Workplace stress is known to be one of the factors that increase the risk of stroke.

Published on Unplash by LOGAN WEAVER

As part of that, a sedentary lifestyle is one of the most common causes of workplace pathology, including back pain and injuries associated with prolonged use of mice and keyboards. This is the case, for example, of carpal tunnel syndrome, which has recently been recognized as an occupational disease in the commercial field.

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.

High-intensity training, better known as HIIT (High-Intensity Training), consists of alternating short periods of high-intensity exercise with periods of recovery or light exercise.

This type of training is widespread today and can have many health and performance benefits.

This HIIT article is based on a recent systematic review and meta-analysis (2015-2017) of the benefits of HIIT training on various health and performance parameters.

Below I will provide interesting information about other recent studies and research on HIIT.

For those who wish to read in more detail, both the systematic review and meta-analysis, and the linking of work and research within the text.

Obesity, and more specifically the accumulation of excess body fat, is a serious global health problem and it is growing rapidly. More than 39% of adults were considered overweight, 13% were considered obese in 2014, and the prevalence of overweight and obesity has doubled worldwide since 1980.

Published on Unplash by Sergio Pedemonte

Being overweight or obese is a major risk factor for cardiovascular and metabolic disorders, especially atherosclerosis, type II diabetes, and metabolic syndrome, and increases the risk of death from any cause.

In particular, central steatosis, which refers to adipose tissue deposited specifically in the trunk, including visceral fat around central organs, causes a series of negative adaptations to cardiovascular structure and function, increasing the risk of disease. Mortality.

The benefits of physical activity for weight control, reduction of central obesity, and control of obesity are well documented. Recently, high-intensity interval training (HIIT) has become a popular alternative, primarily due to its efficiency over time, as lack of time has been cited as a common barrier to exercise participation. . I’m going to.

A recent systematic review and meta-analysis from 2017 of the same year, which compared the effects of high-intensity interval training (HIIT) and moderate-intensity continuous training (MICT), showed that overweight and obese adults (18-45 years) improved body composition. The average workout is one HIIT session 3 times a week for 10 weeks.

HIIT and fat loss

Both HIIT and MICT cause a significant reduction in fat mass and waist circumference, but HIIT achieves this with less effort in training time.

Well, both HIIT and MICT have been reported to cause a significant reduction in fat mass and waist circumference.

There were no significant differences between HIIT and MICT on body composition measurements, but HIIT needed to reduce training time by 40%. motion.

The results of another recent systematic review and meta-analysis from 2017 of this year are very similar, with HIIT improving maximal oxygen uptake (VO2max) and some cardiometabolic risk factors such as the environment Sample that can set up an effective training protocol. Waist, body fat percentage, resting heart rate, systolic and diastolic blood pressure, fasting blood glucose in overweight or obese populations.

In overweight or obese populations, HIIT improves cardiometabolic health and produces significant positive physiological adaptations that may reduce the incidence and progression of disease-related risk factors.

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Taken together, performing HIIT in an overweight or obese population may improve cardiometabolic health and reduce the incidence and progression of risk factors related to overweight or obesity-related diseases. It leads to various physiological adaptations. aerobic capacity.

However, further studies are needed to determine if these metabolic adaptations after HIIT extend to a normal weight population.

Because HIIT activity regimens require a minimal time commitment, HIIT can improve the metabolic health of the heart as a time-efficient alternative or adjunct to the commonly recommended MICT.

Thus, the use of HIIT (under appropriate pre-exercise testing and supervision conditions) at the start of an exercise program three or more times a week for 12 weeks may improve cardiopulmonary function and reduce body fat in the population. . I recommend it. Overweight and obesity.

Improvement of health-related physical fitness in adolescents and childhood obesity

A recent systematic review and meta-analysis found that high-intensity ligand training (HIIT) was effective in improving cardiopulmonary function and body composition in adolescents (13-18 years) compared with non-exercise groups. They provide a moderate intensity of continuous training.

This study provided evidence of statistically significant improvements in cardiopulmonary function, body mass index (BMI), and percentage body fat during adolescence after the HIIT intervention.

HIIT improved adolescents’ cardiopulmonary function, body mass index, and body fat percentage

Study duration emerged as a moderator of body fat percentage. This indicates that the HIIT intervention is as effective or longer than the 8-week period.

The authors also recommend integrating strength training into the HIIT program to build strength for adolescents.

On the other hand, physical activity has multiple health benefits and is well known to be an important factor in the management of childhood obesity.

Published in 2016, a meta-analysis evaluated the effectiveness of HIIT training interventions on cardiometabolic risk factors and aerobic capacity in childhood obesity (ages 6-17 years).

HIIT intervention induces more favorable adaptations in the central and peripheral cardiovascular system than other forms of exercise

This study shows that HIIT intervention (duration 4 to 12 weeks) significantly reduces systolic blood pressure and increases maximal oxygen consumption (VO2max) more than other forms of exercise (continuous medium intensity and interval training). Show what it brings. ), in line with the study analyzed in the previous point.

The results suggest that the HIIT intervention induces more favorable indications in the central and peripheral cardiovascular system. Therefore, HIIT can be considered a more effective and time-saving intervention to improve blood pressure and aerobic fitness levels in obese adolescents compared to other types of exercise.

improved vascular function

Vascular dysfunction is a precursor to the atherosclerotic cascade (atherosclerosis is a degenerative disease that damages the lining of the aorta) and significantly increases susceptibility to cardiovascular events such as myocardial infarction and stroke.

Since high intensity physical training (HIIT) is a powerful way to improve cardiorespiratory fitness, the purpose of recent systematic reviews and meta-analyses is to review the evidence, the impact of HIIT on vascular function compared to training. It was to quantify the mean intensity continuity (MICT).

A typical HIIT prescription is four 4-minute intervals (HIIT 4×4) at 85-95% of maximum heart rate, with a sparse 3-minute active recovery at 60-70% of maximum heart rate, three times per week 12 -16 weeks.

HIIT training is a more powerful form of exercise for improving vascular function than continuous training of moderate intensity.

Brachial artery blood flow-mediated dilation improved by 4.31% and 2.15% after HIIT and MICT, respectively. This resulted in a mean significant difference of 2.26%. HIIT also tended to have a more positive impact than MICT on secondary outcome measures such as cardiopulmonary function, traditional cardiovascular disease risk factors, oxidative stress, inflammation, and insulin sensitivity.

Therefore, HIIT training (of the specific interventions used and described above) is more likely to be a powerful exercise for improving vascular function as well.

Glucose regulation and insulin resistance

Obesity and type 2 diabetes are closely related, with over 80% of people with type 2 diabetes being classified as overweight or obese based on body mass index (BMI) thresholds.

Dietary and physical activity interventions are the foundation for the management of both conditions. However, while the effects of exercise on type 2 diabetes and insulin sensitivity are well established, its effects on weight regulation are controversial.

A recent meta-analysis involving 50 studies and more than 2,000 participants shows that HIIT further reduces insulin resistance and weight compared to continuous training.

Participants at risk or those with type 2 diabetes had lower fasting blood glucose levels with HIIT compared with continuous training.

Therefore, it was concluded that HIIT is appropriate as an alternative to continuous training to promote metabolic health and weight loss, especially in people with type 2 diabetes or metabolic syndrome.

Enhanced muscle power and free testosterone

High Intensity Training (HIIT) training is a time-saving strategy for achieving health and performance benefits for youth.

Six HIIT sessions over a 2-3 week period have been shown to improve muscle strength in physically active men and women. , Age frequency, and as exercise that has been shown to improve quality of life.

Similarly, maximal strength (maximum strength) is an important determinant of athletic performance throughout life and declines and declines over the years. Lolo

Both show a significant disadvantage for high-performance competitive athletes, and to overcome this physiological decline, training programs tailored to older athletes are required.

In a recent 2017 study, HIIT training (6 weeks in duration) significantly increased absolute and relative peak power and slightly elevated free testosterone in high-level male athletes aged 55-65. It shows.

HIIT training can improve peak power and a slight increase in free testosterone

These athletes competed at a high level in water polo, triathlon, track cycling, road cycling and running at various distances.

The HIIT session had six 30-second splits at 40% of maximum power and three minutes of active recovery interspersed.

Taken together, these data indicate that there is a carefully timed placement of HIIT training hours at higher Tremes levels of older athletes, which may lead to a better assimilation environment.

Given a previous study detailing that peak power recovery in the elderly took approximately 5 days of HIIT, such a carefully timed workout was designed to maintain athletic performance for limited periods of time. It will be a hands-on approach (less training time).

Improved performance in intermittent profile sports

The ability to perform periods of high intensity and the ability to isolate and recover between those periods is a central part of training for sports with an intermittent profile such as team sports (soccer, basketball, handball, rugby, etc.). Racket things (tennis, paddle tennis, badminton, etc.).

These sports have various strengths, suits, and agility to achieve high-level performance.

A recent degree project by Ismael Macia Serrano, a student at the Miguel Hernández University in Elche, evaluates high-intensity intermittent training as a tool to improve performance in intermittent sports.

And yes, it is a task of systematic review of the literature with the appropriate methodologies and the appropriate guidance, so it is a task that is evaluated and considered.

Well, this study concluded that High Strength Rib Training (HIIT) seems to be an efficient way to address the above aspects. This type of training provides faster musculoskeletal adaptations (eg, increased mitochondrial content) than traditional continuous resistance training.

Higher intensity requires less exercise time to produce beneficial musculoskeletal adaptations. On the other hand, higher intensity is more effective with less exercise, and low-work HIIT (15 sessions up to 40 minutes) is a good way to improve performance and fitness.

HIIT is more efficient and sport-specific training with an intermittent profile compared to long-term continuous training.

In addition, cardiorespiratory (increased mitochondrial density) and metabolic (increased glycogen availability) adaptations similar to traditional long-term resistance training have been shown to be obtained.

Therefore, HIIT is more efficient and specific for sports with an intermittent profile compared to continuous training of long duration without the typical actions of these sports such as acceleration, braking and turning. Formation.

However, the type of HIIT (duration and concentration, duration of recovery and concentration, etc.) depends on the coach’s purpose with the player and the particular characteristics of the sport.

This last aspect must be taken into account for other populations as well, since training must be individualized, just like HIIT.

The (eligible) trainer personalizes the HIIT training (duration and intensity of the series, duration and intensity of recovery, type of obesity: obese, experienced and trained, elderly, etc.) without risk Adequate adaptation of.

CONCLUSION

HIIT is a great training tool with many health and performance benefits, but not all of them work.

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 share the progress you get from training, so we look forward to seeing how you experience the benefits of physical exercise. Download it here.

Today we are going to talk about how beneficial the practice of physical exercise is for our health, both physical and mental. In the 21st century, being overweight is one of the biggest problems worldwide, being a major cause of death or diseases that can lead to death.

We live in a world in which technological advances are immense, which encourage a sedentary lifestyle. This generates diseases such as obesity and diabetes, something that should not happen.

We are going to tell you about the benefits of practicing physical exercise, even if it is only about 30-45 minutes a day, about 4 days a week, which will help you lock down a sedentary lifestyle and you can benefit from countless benefits.

WHAT IS PHYSICAL EXERCISE?

Physical exercise is any activity that improves and maintains a person’s physical fitness, health, and well-being. That is why these activities imply both psychological and physical benefits. It is one of the activities with the greatest impact on health, preventing even countless diseases. The benefits of physical exercise in our body are many, which we are going to talk about in this article.

BENEFITS OF PHYSICAL EXERCISE

Regulates our weight: exercise accompanied by a good diet are the main enemies of obesity. By doing this, we will control our weight more easily. It is important to understand that in order to lose weight, we are going to have to burn more calories than we consume, therefore, diet and sports are essential to achieve it. If you want to know more about how to lose fat, we recommend our article about it.

Helps reduce the risk of cardiovascular diseases: if we exercise, we will strengthen our heart, and therefore, our circulation will undoubtedly improve. If we increase our blood flow, oxygen levels rise, helping to lower high cholesterol and heart disease. In particular, improving our cardiovascular health is one of the benefits of aerobic exercise, although any type of physical exercise will have positive effects.

Control of sugar levels: another of the benefits of exercise, the practice of this can help reduce blood sugar levels, thus making insulin work better in our body. This is very helpful for diabetic people.

Goodbye to tobacco: if you smoke, exercising can help you quit something as harmful and addictive as tobacco. The practice of exercise helps us reduce cravings at a general level, thus reducing the urge to smoke if one is quitting.

An exceptional state of mind: when we do sports, our body releases chemical substances, such as endorphins. These make our mood improve and we feel more relaxed. Sport is undoubtedly a great enemy of stress, anxiety and depression.

Strong muscles and bones: if we exercise regularly from our childhood, we will see how stronger muscles and bones develop. In addition, one of the benefits of anaerobic exercise throughout life can help us reduce the loss of bone density in the long run, in addition to increasing or maintaining our muscles and strength.

Restful sleep: by exercising, we will be able to sleep more and better, according to a systematic review of the scientific evidence in this regard that relates both ideas.

Sexual health: physical exercise is related to greater confidence and vitality in the sexual sphere, and it has also been shown that it can improve problems of erectile dysfunction and low libido.

Better quality of life: if you do sports regularly, you will reduce the risk of dying prematurely, since you will avoid heart problems and some types of cancer.

Great for the elderly: Different studies have shown that physical exercise helps the elderly to avoid declining cognitive levels.

Respiratory improvement: exercise helps regulate respiratory capacity, being a great ally against asthma or allergies.

Help at work: physical exercise helps us face our day-to-day work much better, both physically and mentally. It makes us feel more relaxed, without so much stress, and therefore, we will perform better in our work.

Improves the skin: the practice of exercise will help to stimulate circulation, something that will improve the skin of our entire body. In addition, it is an exceptional ally against cellulite.

Prevents cancer: exercise can help prevent colon cancer, since exercising accelerates the passage of waste through our intestines. In addition, by exercising we regulate hormonal levels, being something great to avoid cancers such as prostate cancer due to excess testosterone, and even breast cancer.

BIOLOGICAL BENEFITS

Optimization of the resistance and physical form: strength training has great benefits when it comes to gaining muscle mass and on the other hand one of the benefits of cardiovascular exercise is fat loss, the result of the combination of both is the improvement of body composition and physical performance.

Control blood pressure: being heart-healthy is one of the most common goals of people who are new to sports and are in luck since one of the benefits of physical exercise is the improvement of arterial health.

Maintains and increases bone density: Strength training and increased bone density is one of the most studied benefits of physical exercise. This is especially interesting for women, whose menopause has negative effects on bone density and osteoporosis.

Greater flexibility: many times improving flexibility is not a goal for people when they start training, however, greater flexibility and postural health end up having much more positive implications than is usually thought for the health of recreational fitness practitioners.

Improvement in muscle tone and strength: in relation to the first point that we have discussed, doing sports will create adaptations in our muscle mass, whatever our activity and as long as we accompany the exercise with an adequate diet for this objective.

PSYCHOLOGICAL BENEFITS

Increase our happiness: the practice of exercise helps us to release endorphins, the hormones that give us that feeling of happiness. Different studies have shown that the practice of sport is a great ally in order to reduce the symptoms of depression.

Less stress levels: many times at the end of the work day, one reaches very high levels of stress, which is dangerous for one’s health. Simply by practicing a little sport before or after work, you will almost immediately experience a drop in stress levels.

A great self-esteem: when doing sports, we will see how our body begins to look better. This generates a certain pleasant sensation when having a beautiful body, improving the image that one has of oneself. Physical exercise can help improve one’s perception of oneself, making one value oneself more.

Better social relationships: this is linked to the previous point, because if we improve our self-esteem, we will be able to improve in terms of social relationships. This is so because if you are sure of yourself, you will have a better chance of reaching out to others, making yourself seen and heard.

Goodbye anxiety: as we have already discussed in another article, the practice of exercise is the biggest enemy of anxiety. With doing a little exercise a day we can see how the symptoms of anxiety are gradually reduced.

Memory optimization: when doing sports, we see how our memory improves and the ability to learn things we were unaware of. This is so because physical exercise increases the production of hippocampal cells that are responsible for memory and learning.

Greater productivity: different studies have proven that exercising helps to increase productivity, both in students and workers. Above all, doing physical exercise before the day helps us stay more active throughout the day.

Control of addictions: when a person has sex, uses drugs or does something that gives them pleasure, the brain releases dopamine, which generates an immense pleasant stimulus. This is a problem, as many people become addicted to drugs for this reason. Exercise can help addicted people to recover little by little, since exercising has a positive effect, delaying the desire to use drugs. In the case of alcohol, we see how its consumption alters the consumer’s life, since it generates certain sleeping problems, for example, among many others. If we do sports, we can have a more conciliatory sleep, being something of great help for this type of person.

CONCLUSIONS

Although we all think we know all the benefits of physical exercise, these are such numbers that it is practically impossible to be aware of all of them. We hope that this brief repository has provided you with useful information and if you liked it, we ask you to share our article to reach more people.

For those looking to lose weight, gaining weight is an easy task. The challenge is to protect the body by focusing on health first, and gain weight without dieting on junk food.

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.

Nut

Brazil nuts, walnuts and macadamia nuts are the calories with the highest concentration of good fats for our body and are ideal for increasing the energy intake of the diet without forgetting quality.

We can consume nuts in the form of snacks daily in small handfuls, or incorporate them into crushed or powdered preparations to increase satiety. Therefore, you can add them to homemade sauces and dressings, cake batter, pies, breads, or in a bowl of milk or yogurt at breakfast.

Cashew fruit

They are a type of very small seed and can be easily added to any type of preparation such as a pie base, empanadas, smoothies, cakes and cookies. Best of all, though, they feature health-preserving calcium-rich antioxidant polyphenols.

Published on Unplash by Katie Barnes

These seeds are less satisfactory because they concentrate more essential fatty acids and their composition has less protein than other choices. Therefore, its intake is more than beneficial for health and helps to add many daily calories.

Extra virgin olive oil

Like all vegetable oils, it has 99.9% fat, which is why it occupies a prominent place in the ranking of caloric foods, especially among those of excellent quality.

In addition, extra virgin olive oil is rich in polyphenols, has anti-inflammatory and antioxidant properties, and withstands high temperatures, which makes it ideal for cooking, with a pleasant flavor that stands out among locally produced oils. Recommended for daily use as part of the dressing or as other preparations such as biscuits and homemade jams.

Wheat oats

It is one of the options with the highest caloric content of all cereals, it is high in fiber and vegetable protein and has valuable properties for the body such as healthy fats, vitamins and minerals that protect the body.

Published on Unplash by Jorge Fernández Salas

On the other hand, it is very versatile and suitable for a variety of dishes that help you gain weight with a healthy diet, such as homemade cookies, burgers, shakes and energy bars.

peanut butter

A widely used breakfast food on toast, it is also suitable for a variety of recipes with a variety of excellent nutrients and valuable properties, such as healthy dressings and ice creams.

Of course, we recommend the sugar-free version, which makes it easier to obtain a food rich in vegetable proteins at home, but above all, it enriches your diet and gains kilos while you are healthy. It is a good source of calories that can be obtained from high-quality fats.

dates

For healthy people who want to remember their sweets and gain weight, dates can be very helpful in preparing sweet dishes with natural sugar and other high-quality nutrients.

In addition to sugar, the date contains a variety of vitamins and minerals, fiber and antioxidants typical of fruits. When used as a sweetener, it adds a large amount of calories to the diet with which you will increase your weight.

Hazelnut cream

Hazelnut spread is a great option that can be used as an alternative to butter and margarine in many recipes. When cooking at home, you can make “nutera” without adding sugar. Ideal for maintaining good health by adding high-quality calories to your diet.

Published on Unplash by Niyas Khan

Hazelnut spread allows you to make cookies, healthy brownies, or a variety of other delicious, fatty dishes without the need for high sugar, vitamin E, or potassium.

dried peach

This is a way to add good quality carbohydrates, especially fiber, potassium, iron, and vegetable calcium.

Without the addition of sugar, dried peaches go great with a variety of dishes such as energy bars, salads, smoothies, dips and can make for a sweet and energetic preparation. They also contain many nutrients and will help you gain weight without going overboard with sugar.

avocado

Although it is a fresh fruit, it has more calories than others because it contains fat. It is a source of high proportions of potassium, fiber and vitamin B, and also contains monounsaturated fatty acids, which are fatty acids that help cardiovascular health, along with other properties that avocados provide.

Avocado, consumed in desserts, empanadas, sauces and a variety of other preparations, on the other hand, helps to enrich our diet with nutrients and increase calories while taking care of our health.

If you want to stay healthy, gain weight, and add more calories to your diet while getting good nutrients, we recommend you consider these nine foods.

There is no scientific evidence that soy consumption poses any danger to male health. Soy does not indicate the need to maintain precautions in a normal diet for human consumption.

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Still, there are concerns about it. The debate has been going on for 10 years, but there really isn’t a strong debate that supports the idea that soy is bad for humans.

soybean controversy

The first serious study on the effects of soy on male sexual health was published around 2008. They discussed the effects of this legume on sperm quality and sexual dysfunction. The reason is none other than plant estrogen.

These plant-derived substances are very similar to estrogen, the basic hormone of human metabolism. Documented effects in animals have raised suspicions about these agents. Plant estrogen is found not only in soybeans, but also in many legumes, with similar or higher concentrations.

Nutrients that help improve sperm

However, as the use of soy has spread throughout the Western world, certain social warnings about its use have spread. The reason is not entirely clear, but it does not prevent any type of investigation from being carried out. There is no doubt that some people have demonstrated the effects of estrogen from animal plants.

But that doesn’t hurt humans. In the latter case, there is no evidence of any kind. But the debate continues to grow today: is plant estrogen good or bad? Wait, but what is plant estrogen really?

What is plant estrogen or phytoestrogen? How do they affect humans?

Estrogen is a steroid hormone produced by women to control some important aspects of reproduction. Estrogen regulates the menstrual cycle, alters the metabolism of blood fats and cholesterol, and affects the development of sexual characteristics.

Plant estrogen is a large number of compounds found in plants. These roles are very diverse, but are mainly dedicated to protection. Like hormones, they are called plants, plants, and estrogen because they can produce the same effects as estrogen and its antagonists in animals.

Other effects of some phytoestrogens, such as isoflavone, are very beneficial for the body. They act as antioxidants and are involved in other things related to anticancer mechanisms and metabolism. As we say, plant estrogen has different origins but has similar effects in animals.

These substances have evolved over millions of years, and we have evolved with them. Not all studies support this assumption, but there are currently many studies on possible beneficial contributions to the diet. Soy and its derivatives, on the other hand, have shown to have interesting properties.

There is no evidence of danger from soy

Before proceeding, as mentioned above, the agony and antagonistic effects of plant animal estrogens (simulation). It is necessary to clarify that the relationship (or compensation) is known, of course, these substances are called as such. That’s why it was. Correct? Don’t confuse your research with the facts.

First, the observed physiological effects have been observed in tissues, cells, and animals, and have always been ingested (including overeating) in food. Since it has been created in many studies over time, it is necessary to consult the articles that we are talking about.

While some people have discussed how it affects sperm quality and male sex, others point out that a diet supplemented with plant estrogens and soy has no adverse effects. Additionally, studies have confirmed that soy and phytoestrogens do not affect fertility. But to get a better idea, it is important to move on to meta-analysis.

Meta-analysis is a much more complex study that reviews all the existing literature on the subject and analyzes the quality of its claims. The meta-analyses published so far confirm this. There is no reason to suspect that soy has a negative effect on men’s health. And there are some reviews on the subject.

On the contrary, we know that soy is an excellent source of high-quality protein. On the other hand, plant estrogen such as isoflavone can have a positive effect on health. As if that were not enough, we already commented that soy is not the only source of phytoestrogens.

So where does the discussion come from? As mentioned above, that’s not entirely clear either. However, some researchers continue to review the available research and evidence. And this is good. Science evolves thanks to the evidence that arises from being critical of what we know. Who knows if soy will discover bad things for your health in the future? When that day comes, an alarm will sound and your consumption habits will change. But until then, we know that soy has many benefits, albeit harmful ones.