How to gain high fitness

Good nutrition Nutrition is one of the most important things to get physical fitness, as it is possible to follow a balanced diet, which helps to obtain the calories and nutrients that the body needs to carry out daily activities, including exercising regularly, when it comes to eating foods to support the

How to gain high fitness

activity , And performing the exercises a person needs to get the right types of food, and at appropriate times during the day. [1] Volume 0% Exercising You should be careful to exercise regularly, as it is one of the best things beneficial to health, because of its fore There are many advantages, such as: improving the general health of the body, gaining physical fitness, and reducing the risks of many chronic diseases, and one may experience difficulty initially when exercising regularly, and therefore it is possible to start slowly and split the time of exercise. [2] Various exercises that can be practiced, including: [2] endurance or aerobic exercises, increased breathing activities, and heart rate, they improve the health of the heart and lungs, and the circulatory system, in addition to improving physical fitness in general. Examples of these exercises are: walking Rapid swimming, jogging, and cycling. Strength or resistance exercises and exercises that strengthen muscles. Examples include lifting weights or resistance tools. Balance exercises, they facilitate walking on uneven surfaces, help to avoid falls, and can be trained by standing on one leg. Flexibility exercises: It helps to stretch muscles, and helps the body to stay fit and flexible, such as: yoga. Volume 0% Strengthening and enduring muscles Strengthening muscles is one of the elements of physical fitness, which is the ability of muscles or a group of muscles to exert effort to resist. Lifting, and muscular endurance is another element of physical fitness, as the ability to continue to perform repeated movements is less intense over time, and strength and endurance of muscles can be gained through resistance exercises, such as weight lifting. [3] Tips when exercising There are some things to keep in mind Exercise, which is: [2] Choose activities that target different parts of the body, and the main muscles, which are: muscles around the back, abdomen, and pelvis. Choosing the activities that a person enjoys, it is easy to do regularly, if it is a favorite exercise, and it is fun for him. Be sure to exercise safely, and use the appropriate equipment, to prevent injuries, and not to overdo it.

How do I determine my ideal weight

Waist-to-hip ratio The ideal weight can be found on the WHIR scale, which is the ratio of the waist circumference to the hip circumference. This scale indicates the amount of fat that the body stores in

How do I determine my ideal weight

the lower part of the body, which includes the waist, hips and buttocks. This scale can be made at home through Standing and breathing naturally, measuring the waist circumference by measuring the smallest part of the abdomen using the tape measure, then measuring the largest part of the hips and buttocks, then dividing the waist circumference by the hip circumference, and the result should be for women 0.85 or less, for men it should be 0.9 Or less, and if the ratio is greater than 1 for both sexes, p This foretells of health risks, such as heart disease. [1]

B MI The B MI expresses the ratio of body weight to height, and most health agencies around the world agree that people with a B MI: [2] less than 18.5, are underweight. Between 18.5 to 25, they are the ideal weight holders. Between 25 and 30, they are overweight. Over 30, they are obese. Note: B MI does not give consideration to the distribution of body fat, nor to muscle mass, and this is considered a disadvantage of this way to know the ideal weight, [2] where people who have a B MI may be ideal or close to it may accumulate fat Around the waist, which indicates problems with metabolism, and the risk of many diseases. [3] Waist-to-height ratio The waist-to-height ratio index is effective in assessing the distribution of central body fat, which is reliable among Japanese people, so it is possible to know People with metabolic problems in addition to being overweight, [3] Fat around the middle part of the body is one of the most important indicators of health, and weight is within the healthy range as long as the measurement of the waist circumference is less than half the length of the body. [1]

How to calculate the weight

How to calculate the weight It is not possible to know the appropriate and ideal weight for a person in relation to his height simply by looking at the diagram for this. Rather, we must know the percentage

How to calculate the weight

of muscles, bones, and fats that make up the body mass. It is worth noting that the amount of body fat can be calculated by calculating the B MI But it is taken into account that this method is not the ideal and most accurate method, but rather it gives an assessment of the fat mass in any body, [1] and the B MI can be calculated by applying the following formula, Namely: Volume 0% (B MI = weight in kilograms ÷ (a Length meters) ²). [2] body mass index B MI helps to know: [3] decrease in weight: If the lower body mass index of 18.5. A healthy and ideal weight: if the index is between 18.5 to 24.9. Weight gain: if the index is between 25 and 29.9. Obesity and excessive weight: if the index is 30 or more. Healthy weight by age The body mass index is used to calculate the weights of adults who are at least 20 years old, and it should be noted here that this indicator becomes less accurate when measuring the weights of people who are old, because the muscle and bone mass in the body becomes Less weight than fat mass, especially after the age of seventy. [4] Volume 0% Healthy weight for muscle owners Those who play bodybuilding may exceed the body mass index of ideal weight, as they get an index of extra weight, because their muscle mass weighs more than Their body fat mass, so they are recommended to visit Doctor to perform blood tests and pressure, to ensure their safety and health. [5]

Weight loss drinks

Hot water with honey cleans the drink of water with honey and cinnamon the body, and helps to lose

Weight loss drinks

weight without changing the diet, knowing that drinking it should be on an empty stomach, and the following steps are taken to prepare this drink: [1] Put cinnamon in a cup of boiling water for a period half an hour. Add honey to water and cinnamon after it has cooled, as adding honey to boiling water inhibits the action of its enzymes. It is noteworthy that the ratio of honey to cinnamon is from 1 to 2, and the cup can be divided into two halves, so that the first half is drunk at night before bed, and the other half is placed in the refrigerator until the morning, but taking into account that cinnamon affects the metabolism of some medications, Such as calcium channel blockers, which increases the levels of these drugs in the blood, in addition to the interaction with blood thinners. Water: Drinking two cups of water before meals helps to feel full sooner, thus reducing the amount of food intake, and replacing soft drinks with water reduces hundreds of calories consumed during the day, in addition to leaving a positive effect on metabolism. [2] Coffee Studies have shown That drinking two to three cups of coffee before starting to make an effort helps to continue to exercise for a longer period of time, and with more force, and thus more calories are burned. [3] Water and Lemon Lemon contains a high percentage of Vitamin C, which is necessary in the process of burning fat Also In addition to the fact that it contains a large group of nutrients, it is indicated that water moisturizes the body and provides the organs with the necessary water in order to work properly, as this drink is important as it gives a feeling of satiety, and is an alternative to soft drinks.

How to fatten the face

Natural Methods Honey Honey is an effective way to obtain full cheeks, so that it maintains skin

How to fatten the face

moisture, which makes the skin fresh and healthy. It also contains antioxidants that help prevent skin problems. It can be used by mixing a teaspoon of each of the honey and papaya, then Applying this recipe to the face for 10-15 minutes, then washing it with warm water, preferably using this recipe in the morning and regularly to get satisfactory results. [1] Milk helps milk moisturize the skin, and also contributes to getting a full face and cheeks permanently, It contains proteins, minerals, vitamins, and wave Adhere to one of the following methods once a day to get the best results: [2] Massage the cheeks with cold milk for 15 minutes, then leave it for more than 5 minutes, then wash the face with warm water. Drink two cups of low-fat or skim milk daily. Natural oils Natural oils are an effective way to moisturize the face and skin, and increase its freshness, in addition to that it helps to get full cheeks by adding oils every day to the diet, such as: olive oil, canola oil, and coconut oil when preparing a salad dish In other recipes, avocado oil, almond oil, olive oil, and coconut oil can be used to gently massage the face after exfoliation. [2] Eating healthy food improves good nutrition from the freshness of the face, and helps to get full cheeks, as it is preferred to eat foods Fat-free, whole grains, and vegetables Unsaturated fats and dairy products, it is also advised to avoid junk food, ice cream, soda, and foods that contain sugars and saturated fats, as it causes many health risks, such as heart disease and type 2 diabetes. [3]