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 place in the house where children watch television or play video games seems silly, but it is not. Having the device in the room increases the risk of obesity and increases the chances of worsening school performance.

This may seem intuitively true, but it was first verified by a study conducted by researchers at the University of Iowa.

The study shows that children who have a television in the bedroom spend less time reading, sleeping or participating in other activities, and it has a ripple effect on other aspects of life. As a result, they have poor school performance and a higher risk of obesity.

Also, because there is a TV in the room, the content that children can access is outside of parental control. Most of the time, kids watch shows and play games instead of watching kids’ TV shows or being in shared spaces.

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It is easier to say no at first and not install a television in the children’s room.

Other studies have measured the amount of time children spend in front of the screen and this amount continues to grow. Now that more and more children and adolescents have access to digital devices, time is growing rapidly and with them the effect of being in front of a screen: sedentary lifestyle and lack of reading.

For many parents, limiting the time and content that children watch or play on TV or mobile phones is a real battle.

Although it is not the definitive solution, the authors recommend leaving the devices and screens out of the children’s room.

It may be a short-term battle, but it will benefit children in the long run, they say.

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 machine and the execution of the rowing exercise on it need proper use that ensures proper position and execution, otherwise the movement can cause injuries over time.

Muscles Involved in the Rowing Machine

When we use a gym rowing machine, we actually use all the muscles in the body (to achieve a grip from the forearm muscles to the leg muscles). It is probably the most complete cardiovascular exercise you can do in the gym.

Upper part of the body

Regarding the upper part of the body, we can point out the following parts involved in carrying out this exercise:

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Forearm: The muscular tissue of the forearm is essential for a good grip and prevents the bar that we pull from escaping from us.

Arms and back: The arms and back are the generators of movement in the upper body of this exercise. This is because there are two parts involved in pulling up on the bar and bringing the grip to the chest or abdomen.

Shoulder – From a purely movement standpoint, the posterior triangularis muscle is the most functional part of the shoulder, so it is important to properly strengthen it.

Abdominal muscle (core)

The core, and therefore the abdominal muscles, are of paramount importance in this exercise. This is to help you maintain proper posture and avoid “sinking” or rounding your back into the seat of the machine, which can lead to injury.

To avoid this mistake, you should keep your hips neutral and stretch before rocking back and forth.

lower body

You may think that you only exercise your upper body, but when you use a rowing machine, you also exercise your leg muscles. This is because the legs are bent and straightened during the exercise. The muscles of our legs intervene secondarily.

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For this reason, rowing machines also help build stamina in your legs.

The main mistakes that are made when using the rowing machine

back positioning

One of the main mistakes you can make when operating a rowing machine in the gym is poor back position. This can happen due to two main points. The first, which is very common in back movement exercises, is excessive arching of the spine as it moves forward, or hyperextension of the lumbar spine as it moves back.

The second obstacle to back positioning occurs because the core is too weak and there is “slack” in the seat. This can cause injuries that make “compact” placement impossible.

To avoid these mistakes and learn proper technique, you can keep your back as neutral as possible and lean back slightly when you shoot, but the more you get into the “hump” position, the more you’ll lean forward.

Ignore elbow placement

Another common mistake with this machine is placing your elbow when raising your shoulders horizontally. Otherwise, the space under the shoulder peak will be reduced and, as a result, there is a risk of injury. The forced neck posture increases tension in all systems of the cervical muscles, which increases the risk of contractions in that area.

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During execution, it is difficult to keep the elbow as close to the ribs as possible to avoid these obstacles. If for some reason you hit your elbows too much, you can open it up a bit as long as your shoulders stay horizontal.

Poor leg and arm synchronization.

On the rowing machine you need to synchronize your arms and legs well. This is because if you flex your legs sooner than expected, you won’t be able to pull the machine. Also, if you pull at the wrong time, the body will try to compensate for that force with an unnatural posture, creating positions when performing the exercises that can increase the risk of injury.

Types of training on rowing machines

remote target training

This type of training consists of setting an imaginary distance as a goal and covering it in more or less time. For beginners, this is the best way to get used to these cardio machines, along with training for time.

Over time, as your body shape improves, you can try to cover the distance in less time or with more endurance.

time training

Time training involves setting a time limit for rowing a boat, regardless of the mileage or endurance of the machine.

interval training

Within this form of training on a rowing machine, HIIT-type routines are framed through which you exercise continuously for a while and then rest for a specific amount of time. If you want to add strength, you should try adjusting the resistance of the machine or trying to move more distance while rowing on the machine.

Bitonic | The best exercises and sports you can do when you suffer from back pain

If dinner is the most abused meal because you’re tired from work and you don’t have the time or desire to cook, here are 17 light and easy dinners to help you combat the extra kilos of Christmas.

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.

Various meat dishes (red, chicken, fish)

If you are looking for a light dinner that is rich in high-quality protein at the same time, these options with a variety of meats may be right for you.

Beef Stir Fry and Lettuce Wrap or Tacos: Very low carb and easy to make using easily satisfying fiber along with protein. In addition, it provides vitamin C, potassium and other high-quality micronutrients.

Chicken and Avocado Salad with Citrus Vinaigrette: This simple salad is a recipe that incorporates healthy fats and lots of vitamin C in addition to protein.

Tuna with Eggplant and Tomato: Very quick and easy to make, this dish is ideal for solving a cold dinner in just a few minutes with little confusion other than a pot.

Crispy Lemon Rosemary Thyme Fillets – A different but just as quick way to prepare fish for dinner, where you bake salads and vegetables at the same time as the hake.

Fish Salad with Lettuce Tacos – Any white fish can make this low-fat and satisfying recipe. Alternatively, it can be made with leftover grilled fish fillet so it doesn’t go to waste during cooking.

Stir-Fry Squid Ring and Stir-Fry Broccoli: Both ingredients in this dish are high in protein, low in fat, but high in micronutrients, with calcium, potassium, vitamin C, iron, and folate prominent.

egg based dinner

Eggs are an excellent source of high-quality protein, have long been recognized for a variety of uses, and are very versatile when it comes to cooking, as they can be resolved in no time at all, as shown in the dinner below. es.

Steamed Asparagus and Bagged Eggs – For vegetarians looking for protein at dinner, this easy-to-cook recipe is a great option, especially on cold days.

Roasted Avocado Eggs with Goat Cheese: Add a fresh salad to your recipe for a complete dinner with high-quality fats, excellent protein, and complex carbohydrates, without the fuss.

Green asparagus and pepper fin: The fritata is a preparation that can be made with what we have at home and in a short time solve a nutritious diet as shown in this recipe. Can.

Tortilla with avocado, tomato, cresson and fine herbs: With good fat and a lot of carotene, vitamin C, you can prepare this tortilla in less than 10 minutes.

Eggplant Omelette: A very simple dish, rich in protein, high in water and fiber, which is satisfying, but very low in calories.

vegan dinner

For those who don’t eat animal foods, we have satisfying options for bulking plant proteins and various vegetables without significantly increasing the energy intake of the plate. Some vegan dinners are:

Seitan Vegetable Skewers – It’s as easy as sticking the ingredients on a skewer and cooking. This dish provides not only healthy protein, but also fiber, vitamins and minerals.

Lettuce tacos with lentils: One of my favorite recipes with lentils. It goes very well with the creamy texture of avocado, which has a high water content in vegetables and provides high-quality fats for other ingredients such as protein and fiber.

Mushroom Tempe: At the same time as a nice dinner, you can prepare your Tempe with the sauces suggested in this recipe, with nutritious and satisfying calories.

Scrambled Tofu: If you don’t like to cook, this recipe is ideal for you. This is because it can be enjoyed at home in a very short time and without the need for technology.

Stir-Fry Tofu and Kale with Sesame Seeds – A delicious variety of recipes with plenty of plant-based protein, calcium, iron, and potassium.

Roasted Broccoli Cranberry Almond Butternut Squash: A vegan recipe, but if you’ve already had enough meat in your diet, it’s a good idea to include it in your omnivorous diet. It is rich in dietary fiber, potassium, vegetable calcium, iron and vitamin C.

Here are 17 light dinner recipes for all tastes and needs. These help to reduce the kilos gained during Christmas and, above all, they provide good dietary nutrients to protect your health.

The word stress is associated with negative implications, but scientifically speaking, stress is neither good nor bad. Learn what Eustress is and how to use it to overcome stress.

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.

Stress is defined as the body’s physiological response when one has to face a more threatening or serious situation than usual. This reaction consists of a fight or flight response of the nervous system to find an escape route when facing or fleeing a threat.

Therefore, the nervous reaction is neither good nor bad. What happens is that our body can not always live in stress. After a while, the body will return to its normal physiological state. This is known as homeostasis.

Stress becomes a mental health problem if you are exposed to constant or frequent stress for too long. But actually, stress can also be a positive emotion.

two faces of stress

It’s normal to talk about stress simply, but in a nutshell, there are actually two different types of stress-related emotions, one positive and one negative.

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EUstress or positive stress

The word Eustress comes from combining the Greek prefix EU, which means good, with STRESS, which refers to force or pressure.

Eustress is a natural adaptive process that consists of the short-term activation of sensations and reflexes, in the face of exceptional threats and other types of situations that require more effort.

In this case, a stressful situation generates positive feelings, impatience if what we expect is good, strengthening self-esteem in unusually demanding situations, self-realization, etc.

Distress or negative stress

Instead, distress exceeds the potential for homeostasis or balance and causes fatigue, irritation, anxiety, or anger.

If negative stress is maintained for a long period of time, physical problems can occur due to weight loss and gain, lack of defense, high blood pressure and increased energy expenditure resulting in headaches for example.

Differences in symptoms

There are some differences between distress (or what is commonly known as stress) and positive stress. One of them is how to live it.

In the case of stress, it is often accompanied by fatigue, irritation, anger and anxiety. In addition, it is accompanied by a habitual feeling of obstruction that interferes with decision-making and the development of tasks that only exacerbate stressful situations.

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In this line, Eustress is an experience that on an emotional level provides greater satisfaction, vitality, energy, optimism and self-esteem. These sensations lead to a better quality of life.

How to manage stress and turn it into eUstress

In some cases, the stress that some people experience reaches a point where it becomes a health problem and requires professional help. If you find yourself or think you may be in this situation, it is best to see your doctor.

But if things aren’t quite there and you think you can try to turn stress into positive feelings, here are some tips to help you do just that.

1. Manage negative thoughts

We can be our own worst enemies by compounding highly demanding situations with negative thoughts that exacerbate stress and anxiety. It is not easy to avoid this, but it is not impossible. For example, instead of looking at everything that could cause problems in any of these situations, think about everything that has already been done and what you know about how to solve it.

2. Trust yourself and your decisions

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You can seek opinions and advice from someone you trust in their judgment, but you should not override your opinion or gut feeling. We often know more than we want to believe, although all decisions require a bit of self-confidence.

3. Don’t magnify the problem

Most of our worries are not as big as we usually see them. Don’t get caught up in unnecessary worries. You can also relativize the problem by comparing it with many others that surround you and that are more important.

4. Physical activity and relaxation

In many cases, due to stress, long-standing problems, work, exams, and family responsibilities, people give up physical practice. And this is a mistake.

Areas of physical activity, especially those that are helpful for relaxation, such as yoga and Pilates, are good ways to turn that stress into eustress, cope with commitments in other ways, and cytokine positive emotions in your daily life.

5. Find the moment you like

There are other things we stop doing at times of great stress, like when we get together with friends and family or spend time on hobbies like sports. Turn our entire day to day into a monothematic session of work or study, eliminating the good things that our life has. We can’t dedicate as much time to them as we would like, but we encourage you to never take these day-to-day activities out of our lives so we don’t get stressed.