Not every body is built in such a way as to satisfy strict standards of attractiveness, promoting mass culture, but practically everyone can be taken care of and given to it resilience.

This is a classic, but much more can be obtained by applying consistently and regularly a few simple recommendations.

Most of us after the winter season catch up with a serious backlog in physical education. There is, of course, a large group of people for whom regular exercise has become part of the lifestyle, and which, regardless of the season and the weather, go in for sports, but this is still an overwhelming minority.

If you belong to those where the gym is usually "out of the way," start with at least 2 simple, key-to-work steps.

Immobility of the employee.

The order of the so-called practical life, as its ancient philosophers called it, requires a modern person a number of compromises, if it is a question of health and the maintenance of the organism in good form. Most of us work in closed rooms, very often in a sitting position and can not complain about the excess traffic.

We sit at work, in the car, at home, in front of the TV or computer screen, and our blood flow slows down and thickens in the veins. Poor blood circulation directly affects the deterioration of metabolism, reducing concentration and energy, not to mention more serious threats.

It is worth taking care to pamper yourself every day with a 10-minute training of the musculoskeletal system after awakening, as well as in breaks from work. Adapting the body to regular movement is the first step to creating a good form and starting point for more complex exercises.

Dehydration.

Although this may sound like a heresy, most of us are constantly dehydrated. Even if we drink a lot, basically it's hypertensive drinks that do not fill the body and often contain a lot of sugar. The best example is sweet carbonated drinks, popular juices with the addition of glucose-fructose syrup, which increase appetite. There is also a habit of drinking only when we feel thirsty (the body is already dehydrated) and ready to "pour" in itself at a time a large amount of fluid that usually comes out before it can be absorbed by the body.

Irrigation at a level of 3-5% of body weight is a decrease in physical and intellectual productivity, even by 15-30%!.

Meanwhile, there is a loss of water per day - a minimum of about 0.5 liters through invisible fumes, 200 ml through sweating and another 1.5 liters through the kidneys. In conditions of heat, this figure can dramatically increase to 2 liters per hour! The conclusion is simple - you need effective irrigation. Water is the medium for all metabolic transformations, therefore, regardless of the type of work performed, it is necessary to abandon certain beverages in favor of cheap and healthy mineral water.

Regular use of small amounts of water directly affects the best metabolism, and therefore not only on a slender figure, but also on greater energy and filtration of the body from toxins and toxins. It is worth to drink water slightly chilled (15-20 degrees C), because at this temperature, it is best absorbed by the body and helps maintain the optimal body temperature on hot days. A separate issue is the issue of proper hydration during training, which should be oriented, in particular, on its duration and intensity.

Macronutrients.

The absence of a reasonably planned and implemented diet, as well as excessive consumption of coffee, alcohol, preservatives and food leads to the washing out of the body of many important macroelements. Magnesium and calcium are of great importance here. Deficiency of magnesium leads to a violation of thermoregulation, a decrease in intellectual functions and problems of muscle fibers.

Calcium, in addition to the obvious functions of building blocks of bone, plays an important role in immune processes, blood clotting and muscle mobility. Instead of feeding yourself with pills, it is better to drink water with a high content of these minerals.

Regular replenishment of minerals not only increases our energy resources, but also improves well-being and motivation.

medbe. en.