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• Week 1. Start each workout with a 5-minute warm-up. Then work 30 seconds with high intensity (85% of the maximum load level and even higher), after that - 2 minutes with low (50-60%). Repeat this cycle 4 more times (there should be 5 of them altogether). Finish with a 5-minute "cooling." From the equipment fit treadmill, rowing simulator or bicycle ergometer.
• Week 2. Increase the duration of intense phases to 40 seconds.
• Week 3: Increase the duration of the intense phases to 50 seconds.
• Week 4: Reduce the duration of intensive phases to 35 seconds and do not 5 cycles, but 6.
• Week 5. Increase the duration of the intense phases to 45 seconds.
But do not overdo it. Remember that the most common female mistake - excessive zeal in the gym or a fad diet.
Where is the way out? He is in a reasonable approach to nutrition, as well as the use of strictly metered exercise and pharmacological support. It is necessary to remember a simple truth: exhaustion will not bring you one iota closer to a healthy ideal. Women who bring themselves to the state of a reed swinging from the wind strike at their immune system. They become more vulnerable to many diseases.
I am not against physical exertion, but I am for a rational thoughtful approach to any physical exercise.
Based on my practice of a doctor, I can say that someone will benefit from exercises with weights, in the gym, and someone should restrict themselves to just a walk. And it depends not only on the health of each individual person who wants to lose weight, but on a variety of reasons, starting with the method of his treatment and ending with the tasks that the doctor is trying to solve, choosing the tactics of treatment.
Any method of treating obesity, without physical activity, gives some relative weight loss, however, this weakens the muscles, sags the skin and slows down the metabolism. Slow down in such a way that losing weight is slowed down, up to a full stop. Especially often this happens with a very strict diet, which in itself causes a slowdown in exchange.
The very same insulin that we talked about so much, when performing power loads in order to regain muscle mass, begins to play a completely different role. As you remember, it not only affects the deposition of fat, but is also responsible for the delivery of nutrients to muscle cells. In addition, this hormone increases the permeability of cell membranes for amino acids, as well as accelerates the synthesis of protein molecules from them.
Insulin has another remarkable property - in itself it is a powerful anti-catabolic, that is, it prevents the breakdown of muscle tissue. Therefore, provoking its release into the blood immediately after a forceful load not only accelerates the delivery of nutrients to the muscles, but also protects the muscle fibers from destruction - after all, during such workouts, the secretion of catabolic hormones increases dramatically.
One of these products, which provide a powerful insulin release, and without increasing the blood sugar level (glycemic index), is skim milk or yogurt. Their use immediately after the power load not only contributes to a better recovery of muscle mass, but also prevents its physiological breakdown.
Yogurt has a low glycemic index, and insulin is released - more than enough. For many followers of M. Montignac, the release of insulin in response to proteins (more precisely, in response to amino acids that make up proteins) is a surprise. But it is so.
In the case of yogurt, it can be assumed that elevated insulin levels are released due to the presence of whey protein in yogurt. It is also likely that the case in galactose - carbohydrate, which is part of the serum of yogurt. Galactose has a rather insulinemic index. When curd is made from yogurt, they get rid of a significant part of the whey, galactose and whey protein leaves it, mostly, and casein remains.
As for the country milk, by the way, it contains much more casein, which, for example, is harmful for older people, as it increases the likelihood of joint diseases and retains water. In general, as American scientists recently found out, calcium, which is contained in large quantities in dairy products, can have a bad effect on brain function.
According to Dr. Martha Payne of Duke University in Northern California, he often becomes the cause of a mental disorder. This element constricts blood vessels, leading to dementia in the elderly. Vitamin D, which helps the absorption of calcium, only aggravates the situation. Together, these substances lead to unpleasant consequences. Calcium deposits lead to blockage of blood vessels, which affects brain activity, since blood flow decreases.
In connection with impaired cognitive functions of the brain, the risk of cardiovascular diseases increases. Therefore, older people are more prone to strokes, they need to carefully monitor their diet. Do not abuse dairy products, orange juice and cereals rich in calcium, as well as refrain from large quantities of sea fish and liver containing vitamin D.
Milk is also harmful for people suffering from complete or partial intolerance to milk protein.
Remember that no diet without exercise can make you more beautiful. Diet does not form muscle tissue. Improperly chosen starvation diet in general leads you to a state of sheer frustration - both physical and mental.
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- Skill training
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