How to properly take water during the race? 6 valuable coach tips
1. Cool water during the race
Our main task is to supply the body with water reserves that are thrown away. The cool body of water cools faster and also promotes metabolic processes. Liquid should be taken evenly, in small snuffs, so that there is no stomach feeling of gravity, which in turn can affect well-being and athletic performance.
2. Feeling thirsty, the body is already dehydrated
Physical exercise tends to suppress throat receptors, so we often feel thirsty when water is already in the body. It is advisable to drink on the marathon both before the start and immediately after the race, while guiding yourself during the race. A good habit of exercising is to drink a little and try to test your thirst so that the marathon does not mistake the amount of water you take.
3. Choose the water you can "drink"
Everlasting question - better use of carbonated or still water? It's a matter of taste - choose the one you can "drink" from. If the stomach is more sensitive, it is recommended to use water without gas, as the bubbles in the abdomen may cause discomfort.
4. Minerals in drinking water are important
Water should contain a variety of minerals such as calcium, potassium, sodium and magnesium to ensure cellular function, improve heart rate, return energy, and activate concentration capabilities, which are one of the key prerequisites for achieving high-value results.
5. The amount of fluid absorbed should not be overstated
Drinking water depends on many factors - running speed, distance, weather and other factors - and is very individual. However, it is important to remember that excessive use of water can not only harm the body, but even endanger life. Be sure to keep up with the feelings and not to "push" yourself as much as possible.
6. Performance can be affected by even a small amount of water in the body
The body responds much more to water scarcity than to other nutrient deficiencies. Losing only 2% of your body fluid may reduce performance by up to 25%. Whether you are an elite athlete or jogging is just a weekend activity, drinking water during exercise is essential if you want to practice effectively and feel good.
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April 1 - laughter day
is known worldwide as Jokes or Laughter Day, as well as Day of Fools, when people play different jokes among themselves.
It is believed that the Day of Fun on April 1 is related to the spring solstice celebrated around this time. The usual thing about these festivals was fun and fun. In addition, its climbers sought to capture with the joke the natural whims of the time.
However, it is more likely that the fun day started with the introduction of the Gregorian calendar. It was introduced by the Pope Gregor XIII of Rome in 1582, as it was found in astronomical calculations that the used Julian calendar had been lagging behind the Sun for 10 days. In the Middle Ages, the New Year was not celebrated on January 1, but at the end of March, so New Year's Week began on March 25 and ended on April 1. The new calendar was scheduled to begin on January 1. The first country that adopted it was France - in 1654 King Charles XI ordered the year to begin on January 1.
Every night sleeps at least eight and a half hours.
Who sleeps does not sin. This is also to some extent attributable to a healthy lifestyle and excess kilograms. People with full sleep and sleeping at least eight and a half hours every night are healthier. If you want to get rid of excess kilograms, eight and a half hours of sleep can help you lose it even twice as fast.
It should also be noted that people who sleep little, usually eat more. It has been studied that sleepless people take on average 385 additional calories a day. Such a quantity can be equated with more than four slices of bread or a fifth of the daily calories required for a moderately active 30-year-old woman. You can find out more about the relationship between sleep and eating habits here.
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The role of vitamins in the human body
Vitamins are vital nutrients for humans because they help to provide several functions of the body. The need for extra vitamins is for people with diet and dietary restrictions, for patients with certain chronic diseases, for women who are pregnant or breastfeeding, if a vitamin deficiency is found, and for all who work, learn, exercise and exercise a lot. It is also advisable to use a vitamin-containing complex in the autumn and winter season to strengthen immunity.
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Top products that will improve cholesterol.
Nutrition plays an important role in reducing cholesterol. Changing your menu allows you to achieve a normal cholesterol level of 10-15%. But fasting is not desirable, because then the liver starts to synthesize cholesterol even more. By taking a zero-cholesterol diet, eating only leaves, vegetables and fruits, the person does not take all the necessary substances in the diet, resulting in a negative impact on the immune system.
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Skin Care: The most common mistakes and common myths
Skin cleansing -
Dermatologist emphasizes that skin cleansing is the very foundation of skin care routine. If we do not, there will be no point in either the serums, the creams, or any other good, expensive skin care products, as they will not be able to be used properly. Therefore, the skin should be cleaned and done according to your skin type. Very important skin cleansing is oily and problematic skin, because if this type of skin is not cleaned, it becomes even more problematic, new rash develops. The cleaning of dry and sensitive skin, on the other hand, should be very gentle and gentle to avoid irritation.
It is recommended to clean the skin twice a day -
Milk and tonic are classically used for dry skin cleansing. The milk is applied to the face and removed with a wipe or cotton swab and rinsed with water or, if we do not want to use tap water, use water or water and use a moisturizing facial toner or combined with micellar water. Only micellar water can also be used as it is designed to cleanse the skin from cosmetics, dirt and all that is unnecessary, as well as to moisturize it and create a normal pH.
For oily, problematic skin with very pronounced grease, rinse aids should be used -
Make-
The beauty consultant recalls that each skin type will have its own type and means of removing cosmetics, so it is advisable to find out the type of skin, the current condition, and use the appropriate products. The skin type can be quickly and easily determined at the pharmacy by signing in at the time and place you prefer.
Daily routine is very important -
For dry and sensitive skin it is recommended to use milk because it is softer and gentle cleanses the skin. However, ladies who use a lot of decorative cosmetics and especially water-
The range of products is wide -
"Minimum" skin cleansing -
The dermatologist considers micellar water as the absolute minimum and the most universal means for skin cleansing -
Common mistakes
A physician-
Inadequate treatment can also lead to problems such as fatigue and rash. Of course, a very scrupulous look should be made in the case of dry and sensitive skin, which should be cleaned very delicately to avoid damaging the skin.
In turn, the beauty consultant most often observed excessive use of facial scrubs and abrasives. People sometimes feel -
We also use creams that are too thick, for the whole body or for some other purpose. Such mistakes can contribute to the formation of comedones, fatigue and other inadequate skin reactions, the specialist explains.
The most common myths
To make the skin beautiful, drink plenty of water. Specialists emphasize that although water really is
Exercises for the treatment and prevention of flat feet
Flat foot affects 50% of the world's population. But only a small percentage of people sound the alarm and try to fight this disease. Consider how flat feet happen.
Types of flat feet
Flatfoot happens:
1. Congenital
It can be inherited, occur at birth due to a weakened tone of muscles and ligaments, with atrophy of the lower extremities of the body.
2. Acquired
It is formed with constant loads on the legs: with intensive work on the legs, in athletes with constant weight lifting. Flat feet are also characteristic of overweight people. May form during pregnancy. Inconvenient shoes, especially characteristic for children who are doing military service in the army, also contribute to the onset of the disease.
There are different types of flat feet: rigid and mobile, longitudinal and transverse.
We will not go deep into anatomy and physiology. It is best to consult with doctors: an orthopedist and an osteopath.
Exercises for the treatment and prevention of flat feet
The most important thing in the fight against flat feet is the training of the muscles of the foot to develop the arch of the foot and its mobility.
For classes you will need massage balls of different stiffness, massage mats, rollers, small pebbles, a towel and even pencils.