Increased physical activity, it is necessary to align with the current health status and actual capabilities. If the gradually increasing the intensity of load and allow the organism adapt to the activities, the prospects for favorable impact of the higher a pleasant exercise. A scheduled practice must not interfere with everyday activities, reduce the working ability and lead to exhaustion.

Nutrition Planning

The secret of a successful and high-quality fitness programs also lies in an appropriate diet. For exercise, muscles need energy. Carbohydrates are the primary source of energy and is planning their entry prerequisite for optimal training.

It is desirable to consume fruits (apples, pears, bananas, peaches, grapes), and bread, meat, chickpea, milk, fruit yogurt, rice, pasta… to the appropriate activity and have sufficient energy. Vegetables is also a good source of minerals, energy is a small amount, but gives the feeling filled. Along with salads, zucchini, chard, leek, green bean and pea make a desirable quantity of diet fibers. Milk and milk products provide calcium, protein and refresh the most of them recreational athletes are happy and consumed. Fats are for active people involved in exercise programs, the subject of debate in the diet is to anticipate a very small quantities, but it is not recommended to completely throw out the food.

Meat, fish, eggs and their products to prepare the best ways to diet with a selection of raw materials that contain less fat.

Certainly should avoid cakes, glucose (sweets), fried food and candy fruit.

The first week of training, it is necessary to plan meals regularly with enough protein (optimal is about 1 to 1.5 g per kg of body mass). Since the amount of carbohydrates directly affect the length of quality training, we supply the body with enough carbohydrates before exercise, during exercise, and by stopping the activities start preparation for the next activity.

In order to customize the diet, we must define the objective and physical activity:

* If you are striving to reduce body mass, and reduces the energy input to the activities at the organism brought in the state of control energy deficit and encourage the reduction of fat stock.
* If you are striving to keep the actual body mass and improve muscle tonus, energy input in the exercise must be in balance with the length and intensity of training.
* If you are striving to increase muscular mass, energy input is necessary to increase the number of major appropriate meals to fitness activities was larger, more beautiful and stronger muscles.

What To Drink And When

For all those who are engaged in fitness, it is equally important to drink plenty and often. Water is extremely important for the quality of training, change materials, maintenance of body temperature, removing harmful metabolic products. The water contributes to higher quality and safer exercise.

Amateur can drink water and by preference: mineral water, spring water, tea (hot and icy), juices, milk drinks… Temperature depends on the personal choice.

If you are reducing body mass, it is necessary to take drinks that are not sweated. You are required to calculate energy value of drinks.

Throughout the day we recommended listing of 8 bowls of water, but the recommendation applies to persons who are not in accelerated activities and the optimum air temperature. If you are exercising, the entry of water should increase and adjust of weight and training conditions (temperature, humidity). Amateur and no athlete can not be challenged within the state to feel thirst and recommended to drink in small quantities, approximately every 15 minutes of exercise, that is drink and sip a bit of break between exercises

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