Most of us are routine morning exercises, like running or jogging, certainly never thought to eat something beforehand. Presuming, eat before the run can make the stomach discomfort.

From now on, the habit as it seems you have to change. At least, before running or sports, you should try mengasup foods that are small or light as a banana. This is important so that when you exercise your stomach is not empty.

When exercising in the morning, your body needs energy. When exercising on an empty stomach, most likely you will experience fatigue, nausea, and ultimately unable to exercise maximally.
If you plan to jog with a considerable distance, you may need to consume large amounts of food in the evening. You can choose foods that contain complex carbohydrates and protein such as brown rice, whole wheat pasta, whole grain products, potatoes, meat, fish, and egg white. Or, choose other healthy foods can be tempting.
You can also recharge the energy in the morning by eating small meals, at least 200 to 400 calories, one or two hours before exercising. It is enough to give time to your body to digest food that will be converted into energy.

One other thing that is also important before exercise in the morning is meeting the needs of your body fluids. About 7 or 8 hours after sleep, you wake up in a state of dehydration. Therefore, drink two or three glasses shortly after waking up, especially 20 to 30 minutes before exercise.
In the selection of food, be sure to avoid a menu that can upset your stomach or cause distress gastronomical. Foods that are high in fiber and fat are not the right choice. Even so, everyone would be different in response to food. Therefore, be sure to try different foods and find out what works best for you.

Shoes for work and the streets do not really need to be too specific. What is important is eligible ideal shoe design. Shoes for field workers or outside the office should be tailored to the needs, for example made ​​of materials that are stronger and thicker soles.

Conversely, shoes for casual or permanent roads and lightweight comfort. If indoors, there’s no harm in choosing shoes.

More attention it should be done when choosing shoes. According to H. Dr.Meidy Trianto, Sp.RM, from Kids Foot Rehabilitation Center, RS Mitra Keluarga Kelapa Gading, Jakarta, in addition to proper design, sports shoes must also meet these requirements:

stability
It is important for the sports field, weight training or aerobics. Sol the middle or mid sole should be wavy.

Support from outside
Support a heel counter or heel stabilizer of plastic, foot frame (tongue protects instep) of the polymer, as well as from plastic or leather strap on the front and rear shoes.

flexibility
The back of the shoe can be bent 30 degrees as a condition when the foot moves to extremes.

- Bearings made ​​from materials such as flexible and strong rubber or air suspension option (air cavity).

- Shoes should be light enough as it will affect enerti.

- Contact with the ground or floor should be good to avoid slippage.

- How to remember the shoelace adapted to the shape of the foot, so comfortable.

- Keep in mind, running shoes lose elasticity after use as far as 500 km. Kepegasannya basketball shoes began to disappear after 150 hours of use.

In practice, often found in cases of sports injuries because of lack of notice small things. Although injuries are part of the sport itself, but we can reduce the risk if pay attention to things that are considered trivial. Here are some suggestions for avoiding sports injuries:

aerobic gymnastics
Avoid excessive repetition-repetition of the movements performed on one muscle group just because it allows the occurrence of injury to muscles and joints. Avoid rapid arm movements and free.

tennis
To avoid injury to the wrist or elbow, select the racquet handle large, reduce tension and wear rubber elastic strings on the forearms to strengthen the muscles around it. If your shoulder problem, change your serve technique to avoid excessive upward arm swing your head, said Stephen M. Campbell, a specialist in rheumatology at Oregon Health Sciences University, USA.

run
Condition yourself gradually before running a longer distance, said Dr.Campbell. Do not run too excited when a new start, avoid hard surfaces and wear shoes with soft soles, complete with a large arch.

swimming
Although swimming is very good for the joints, the shoulder may experience excessive work. To prevent bursitis or tendinitis (inflammation of tendons) at the shoulder, avoid freestyle and butterfly. “Use the breaststroke or glide using a float board,” said Dr.Campbell.

weightlifting
Learn proper technique carefully and gradually advanced to the rhythm of your own with the help of trainers. Do not push yourself over the limit. Always warm up and stretch before lifting weights plus cooling afterwards.

Choose a sport you like, and do with loved ones. Personal trainer Bob Greene, storytelling is never easy indeed to invite someone to exercise regularly. Oprah Winfrey, for example, which is one of Greene’s clients, at first strongly objected each time to exercise. “But look, he still managed to maintain ideal weight.”

For Greene, it only takes 30 minutes to keep us motivated for the health of the body to burn fat. And “love at first sight” it can be done by:

Choose at least one sport who want to try. There are so many types of sports, and we did just pick one of them. Find what you like about the sport that we choose it. Or if deemed necessary, practice a sport the latest DVD. After that continue to experiment so that we always find new things of physical activity we do.

Although only 5 minutes, which is important given the chance for the body to relaxation. When the work was piling up, looking for a pause to joints limber muscles. Imagine if every hour, we move the muscles of the body for 5-10 minutes. So during office hours, we can accumulate light activity into 35-50 minute exercise circuit.

Exercise with fun. Physical activity we do while listening to our favorite songs through the music player. Even the sport remains possible when we are seriously watch favorite shows on television. Everything can be done, as long as there is intention.

Focus on what we want to achieve. “From my experience, no one ever felt the melancholy heart,” said Greene. “What I see, it is fun because the adrenaline keeps us energetic.” Feel the flow of blood the heart pumps with a maximum up to make us able to breathe freely. Oxygen intake of the brain is then interpreted as happiness.

Latest research shows that playing football is better for health effects than jogging or lifting weights. Factor intensity and variation movements in soccer, such as kicking, running, herding, and spinning, making this sport is superior.

Research also states, soccer five-a-side (a team of five people) such as futsal is more benefit than the full-scale ball game. With a five-member team, the players move more swiftly prosecuted.

Football excellence revealed after Prof. Peter Krustrup and his team from the University of Copenhagen to review research and conduct studies on exercise. He said, the game stop-start nature and sustained in soccer can build long-term fitness as well as burn fat effectively.

Thus, a person’s risk of heart disease will be reduced because of this activity makes blood pressure and cholesterol down. Football is also a good way to lose weight, according to a study involving 50 scientists from seven countries.

“Football is better than weight lifting and just as good, if not better, than running because of its benefits for the heart,” said Prof. Krustrup.

Based on the results of research, he even claims to soccer can be recommended as part of the therapy of heart disorders such as high blood pressure.

“Football is stronger pergaruhnya against a number of cardiovascular factors such as oxygen uptake, cardiac function, blood pressure, cholesterol, and fat mass, compared to weight training and sprinting. Lack of movement is an important risk factor for heart disease, but a new thing that the sport fun like the football effectively treat high blood pressure, “he said.

One of the research studied 47 men with high blood pressure are asked to exercise for an hour twice a week for three months. Respondents were divided into two groups, namely the play ball and exercise run. Those who play ball tension was decreased by an average of the group fled.

Two groups underwent the same amount of weight, but the soccer group had decreased levels of cholesterol. Another study found that football also increases bone density two times larger than the run.

This research was due to be published in Scandinavian Journal of Medicine and Science in Sports. The researchers plan to conduct further study whether football is healthier than any other ball games, like basketball or volleyball.

Millions of people around the world are struggling to keep fit by jogging, swimming or aerobic exercise may have wasted his time with futile, so say the scientists.

According to a recent study, the benefits of exercise were not the same for every individual, but it depends on each gene. In fact, there are people who are not deriving any benefit though has been a routine practice.

This is revealed from the research conducted by researchers from the University of London, England, on 500 respondents in the United States and Britain. James Timmons, who led the research said, as much as 20 percent of the population or 1 in 5 people will not gain significant fitness benefits of doing exercise.

According to Timmons, the results of this research could pave the way for the discovery of a more personalized method of examination, for example via a DNA test to find out how best to prevent disease. Because exercise training has no impact to their health, he advised them in this group focus more on healthy eating.

In this research, respondents were asked to perform a variety of programs of aerobic exercise for 30 minutes five days a week. After a period of 20, 12 and 6 weeks of training, the majority of respondents indicated an increase in oxygen consumption during exercise. The amount of oxygen that is spent is a key indicator of aerobic exercise.

As many as 20 percent of respondents indicated an increase in oxygen levels of less than five percent or could be called no increase. Meanwhile, 30 percent showed no improvement in insulin sensitivity, which means that exercise does not reduce the risk of diabetes.

Another assessment is done is that muscle tissue samples to analyze the results showed there were 30 pairs of genes that predict an increase in oxygen intake. From the results of these tests 11 genes showed a special benefit to be gained from aerobic exercise.

As is known, the low number of maximal oxygen consumption be a marker of illness the person is vulnerable. Therefore, health experts recommend aerobic exercise is usually directly to increase oxygen capacity.

“Looking ahead, we hope that health experts recommend that before you do a sport or prevention is effective in maintaining health,” said Timmons.

Brisk walking can burn unwanted fat, while increasing your metabolism and encourages your body’s calorie-burning potential. Begin by walking briskly for 20 minutes exercise, three times a week. Remember also, the more often you walk, the greater the energy you get. All you need is to plan a route and start. Once you start, you’ll love the stimulus on the mind and body.

How to run faster
When you walk fast, you need to walk at a pace that makes you slightly lose my breath. Walk the walk the length of your foot, from heel to toe, and use both hands. Do not carry anything; use a waist bag, small backpack, or pocket for essential items, such as keys, cell phones, and drinking water. The arm should move freely and carry a small hand weight, if you want it.

Hold your abdominal muscles during walking. Ideally, the muscles pull and hold it up to interested about a third of the way toward the spine. To achieve this level, relax your abdominal muscles fully and practice holding them in three stages. In the first stage, all the muscles you are bound, but not tight. In the second stage you are at half way, and at the third stage you pull your stomach as far as you can. Intend to run on the first stage so that your abdominal muscle feels tight, but give yourself a chance to breathe deeply. When you walk fast, you also will give your belly a light workout.

Keep your shoulders in order not to go up and bowing. Do not strain while it is running. This happens if you feel compelled to do so. When you’re in conditions like this, doing something because you feel you have to do it (not because you want it), this seen from your body language. Fist and tighten your muscles, especially in the neck and back. If you feel like this when it first runs fast, then just focus on breathing to release stress. Always walk with a safe condition. If you do not feel comfortable in your environment, you will not enjoy a brisk walk this.

Many people enjoy a brisk walk as this to restore power and refreshing, while providing the opportunity to release stress, both derived from the mind and body.

Your breathing will get more benefit from walking with deep breathing. If you hold your stomach muscles excessively, then you will experience tension and breathing through the chest (using the top of the lungs). Breathe in deeply through your nose and out through the mouth, bringing air into the lower lungs. This will provide oxygen in your blood, restore energy, and brings relaxation.

To start, make plans to go to a place within 10 minutes. Walk there and back. Thus, you have completed your 20-minute route. Walk fast enough so that you would like to lose my breath. Your body will work and burn fat. Do a quick way criss-cross every day so that you will take turns doing toning the body and running.

Benefits of brisk walking:
* Tighten the body
* Burn fat
* Increase flexibility
* Improve the function of the heart and lungs
* Encourage energy levels
* Promote blood circulation
* You feel healthy!

SEVEN years ago, Ira Arisanti still working in a private company and had just recovered from illness. To restore the immunity of his body, he chose the fitness yoga. In 2006, after so long to feel the benefits of yoga, he “swerved”. Career at the company he left behind and is now a yoga teacher.

The steps to stop work recognized Ira is not easy. “Honey is also time to decide to end a career. But, after I weigh-scales, than I can a lot of money, but baseball happy, mending my living activities that can make me happy, “said Ira, beginning last December in Jakarta.

He said, “kenekatannya” changed professions after he discovered the many benefits of yoga. This, for instance, dust allergies morning he suffered a long time slowly evaporate. “The agency also does not easily tired. Who used to frequent knee pains after aerobics, the pain is also gone, “said the woman was aged about 30 years.

He felt as if the body yoga perfect because not only physical touch and burn energy. Yoga, says Ira, train and fix all the physical organs of the body, mind and spirit. All be ideal because there is the philosophy of yoga, such as teaching healthy living and not excessive.

Experience as perceived Ira rife in Jakarta in recent years. Yoga teacher at the “House of Yoga”, Kebayoran Baru, South Jakarta, Yudhi Widdyantoro, recounts, yoga boom felt in the capital during the economic crisis hit the country, 1997-1998. “Since then, soaring interest in yoga,” he said when met at the “House of Yoga” recently.

Yudhi began studying yoga in India Cultural Centre on Jalan Imam Bonjol, Jakarta, in 1991 when the number of participants can still be counted on the fingers. “When it’s yoga course participants no more than 10 people and most of the participants of the expatriates. Perhaps because of the popularity of yoga has been more top outside Indonesia, so many participants that time a stranger, “he said.

The phenomenon of yoga enthusiasts started lonely lost in 1997 and increasingly crowded course. Yudhi estimate, yoga studios mushrooming growth of the last four years.

“I analyze, the development of yoga in Indonesia, especially Jakarta, due to medical treatment concentrates on the physical aspect, while the impact of the economic crisis hitting more mental side of man, and it, thankful feasible, there is in yoga,” said Yudhi.

United in yoga
Canadian yoga teacher, who teaches yoga in Bali, Linda Madani (Grondin), adding, yoga is a form of spiritual development, which strengthens the physical, emotional, mental, and spiritual man.

“Yoga is not about religion, but about how to relate to the nature of divinity that is within us. Divinity or the divine nature is interpreted in various forms out in accordance with the various cultures that exist in various religions, “said Linda, early last December.
More philosophical again, Linda stated, “Yoga is a safe place where we can all unite as people of all faiths could take up yoga,” she said.

Sites Indian Embassy in Jakarta, in line with Linda, calls yoga as “traditional cultural heritage of India and one of the brilliant system of self-expression. A practical science to enhance physical strength, mental, and spiritual. ”

Yudhi agree with Linda. “In yoga, there is only an effort to unite our will with God. Yoga with physical activities, as is done in ‘The House of Yoga’, which is called Hatha Yoga, only one stream of yoga which is so large, “said Yudhi.

Hatha Yoga postures have some obvious benefits in terms of health. Like posture Bhusangasana (snake), which is very beneficial for digestion. Posture Wikhasan (tree), which strengthens the leg and the concentration itself, as well as Sirsasana posture, which is great for strengthening the mental and blood flow to the brain.

Ellen Barrett, author of Sexy Yoga mentions, yoga, body shaping a strong and flexible. In the “scale” the lowest, as if someone is exercising, yoga can also smooth the flow of blood. In certain yoga positions, such as eagle position, movement directly train the pelvic muscles and blood flow in the pelvis. Pelvic muscles will help someone make the contraction and relaxation with the more powerful.

Routine foot not only provide positive benefits for our physical. Apparently, this habit is also good for mental health. With time set aside for 30 minutes per day for strolling, organ of our cardiovascular health, mood and well maintained.

According to experts, people who regularly walk will feel the following benefits:

More confident. Get used to walk around the complex where we live. Invite your partner or friend to accompany. Sauntering will make us feel more comfortable and confident as they passed by a neighbor or someone else known. Awkward taste will disappear by itself.

Faster recovery from illness. Many doctors advise people who were experiencing health problems for the diligent walk. Apart from being the simplest form of exercise, walking can help restore the body’s defenses.

Not easily stressed. Problems at work and social life, very easy to ignite stress. We can suppress it by creating an activity that can calm the emotions. One of the recommended is walking leisurely. So, when we have run a routine schedule, chances are we experiencing stress will automatically shrink.

Vary your pace when walking to increase the benefits from your exercise. Walking has many benefits for the body. From helps heart health, helps blood circulation, as well as burn calories. The harder you hike, the more benefits to health that you can achieve. Here are 7 ways to help ensure that your walking exercise is more beneficial.

1. Adding speed.
On average, when walking, healthy people can reach 1.5 km in 20 minutes. Start with up to 1.5 miles in 15 minutes, or walk with a speed of 5.5 km / hour.
When you’ve become accustomed, add the speed you move every two weeks. Feel free to continue to stimulate your body. Our bodies are a lot of energy stores, it’s just that we are more likely to spoil. We need to dispel fear or fatigue to know our power. When you walk fast, you burn calories.

2. Uphill.
When you walk uphill on the ground contour, you will train your back, thighs, and muscles in the buttocks is much more than walking on a flat road. Trying to practice walking in the surrounding houses its contours are not flat will train different muscles on different body parts, because the body must adapt to these locations. If you do not know exactly how far you go, try to bring a watch, walk at least 30 minutes without stopping (15 minutes left, 15 minutes to the house).

3. Use a good shoe.
Many people use comfortable shoes for walking. In fact, you really need special shoes for walking shoes or cross trainers to provide the right support and cushioning for the feet. If your shoe size does not fit, can-can hurt, even hurt your foot.

4. Add a little weight.
Just a little extra weight can help build your upper body muscles. But do not add more than 1.5 kg of weight per hand. If you are already accustomed to practicing regularly, it is advisable to start holding a load of about 1 kg. Do not burden you are holding too much to change the way or style you are running becomes uncomfortable.

5. Extend step.
You do not have to walk up like a brisk walk in the race, but by extending the feet and focus on the front and rear thigh muscles as you walk to add power while practicing. You will feel a quick step, similar to jogging, but actually walking the wide steps, you will burn more calories.

6. Vary the speed.
This means combining jogging with walking. When your body is picking up speed, he must try to compensate by balancing the calories used in the heart and lungs. Every time you force yourself to pick up speed, you increase the level of calorie burning.

7. Roads in place.
It was raining outside, or not allow you to walk? No need to hesitate, you can still walk in place, really. If you have a pedometer, try to calculate the approximate distance you traveled while walking in place.