Best way to cope with the excess pounds is to do some sports! If you want to do it actively, you have to have the will, discipline and some knowledge about the nutrition. The main objectives for each exercise are: warming up, flexibility, balance, strength, stamina and motor skills. We recommend the traditional sports.

Swimming

Swimming is one of the best ways to maintain fitness. While swimming you lose the same amount of energy as while running. It increases the strength and firmness of the body. If you swim freestyle, you will lose 300 calories for half an hour, butterfly style 450, breaststroke 240, breaststroke 200 calories.

Tennis

This sport includes the work of all muscles, it shapes arms. It is ideal for fitness and losing weight. Movements on one side and the other, quick jumps are a good training for the muscles of the legs and buttocks. Abdominal muscles are also active. It influences well the cardiovascular system. You will lose about 600 calories for an hour of the game. You should know that if you play in doubles the number of calories spent is reduced to around 50.

Cycling

By riding a bicycle you strengthen muscles of the calf, thighs and feet and improve overall physical fitness. Abdominal muscles and the muscles of the upper part of the body are not active too much. If you turn the pedals fast you will lose about 250 calories (in half hour). If you drive slow pace, you will lose only 90 calories. For better results extend the time of driving in an hour / hour and a half. Footwear also matters. Trainers should have a rough sole. Do not forget to put the helmet, too.

Running

This activity is mostly useful for leg muscles. It influences well the heart and lungs. By light running you will lose about 300 calories for half an hour. A good substitute for running can be brisk walking.

Tips for Better Recreation

• Before the training you should eat food with the smallest percentage of glucose.
• After the training a relaxation with light exercises is a must.
• Massage of muscles.
• 5-6 meals a day.

Nutrition of Athletes

Nutrition of athletes should be such that the weight loss takes place at the expense of excess fats, and not at the expense of muscle and other tissues. But the body can not do without fats. We need 30% of fats compared to the daily amount of food.

Important factors of sportsmen’s nutrition include amino acids, Pantothenic acid and vitamin C. Amino acids help the increase of muscle mass and supply energy to the body (Leucine, Isoleucine, Valine). These also provide raw material for brain neurotransmitters that control responsiveness, motivation, muscle movements. Pantothenic acid (vitamin B5) is synthesized by a number of germs and plants. It stimulates the creation of neurotransmitters in the brain. The main sources of it are: meat, fish, beans, nuts, cereals grains, egg yolk, liver. Vitamin C is important because it prevents the unsaturated fats to create the so-called free electricity radicals, reduces the amount of cholesterol in the blood and activates the immune system. Vitamin C is also important for the synthesis of neurotransmitters, as well as for the growth of the skeleton and connective tissue. The main sources of it are: lemon, kiwi, strawberries, oranges, black berries, cabbage, potatoes, parsley, hip, salad.

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