Get Fit with Claudia
FITNESS
Did you know that…….
Water is 12 times denser than air? It’s like having weights all around your body;
In the water, you are relieved 90% of your body weight?
Any time you double your speed in the water, you increase the intensity of the work four times?
The force of the water surrounding your body acts as an auxiliary heart pump lowering your heart rate?
The water pressure compresses the lungs slightly, which have to work harder to expand and breathe?
This effort works the muscles around the rib cage, increasing your overall respiration;
The range of motion in the legs when you are in the water is much larger, making possible a great gluteal workout?
Your heart rate will always be 10/15% lower in the water than what it is in land when you exercise, but you still get a great workout with cardiovascular benefits, burns fat and calories
And remember, water pushes back only as hard as you push against it! Your workout is only as hard as you make it! So make it happen and have fun!!!!
- Eat Breakfast
The level of glycogen in your liver can be substantially lower in the morning after hours of sleep, so you need to refuel your body. It is ideal to choose food items which contain all 3 macronutrients (carbohydrates, protein and fat). For instance, fresh fruit with a yogurt or peanut butter dip, toast with eggs and low fat cheese, or whole grain cereals with milk. - 3 - 4 hours before workout
Eat foods high in carbohydrates, such as pasta, breads, fruits and smoothies. Drink plenty of water or sport drinks.
- 1 hour before workout
Have a snack of an energy bar, a granola bar, 1/2 bagel, large banana, or 4 to 5 graham crackers. Drink at least 12 oz of sport drink (usually 1 swallow or gulp equals about 1 oz). - During Breaks or time-outs
Drink water or sport drinks during time-outs. A sport drink will also give you fuel and replace sodium that is lost through sweat. - After Workout
Drink ~ 24 oz (3 cups) of water or sports drink for every pound of body weight that you have lost while exercising. Therefore it is good to weigh yourself before and after workout. Also check the color of your urine for hydration status. (The more yellow in color the urine, the more likely that you are dehydrated). Make sure to eat something within 30 mins of ending your workout.
Detox Bath
If you feel tired lately and your body craves for a rest, it's because of the large amount of toxins built up in your body.
A refreshing, detox bath would give you the impression of a fabulous rebirth - the following method can be tested at home without any unfortunate consequences.
Hydrotherapy got a tremendous importance nowadays, due to the fact that we are bombed daily by the toxins from certain foods and chemicals.
All you'll need is:
- 1 cup of Epsom salt
- 1/8 cup of ginger (powder from the local store or grated)
- hot water
- 30 minutes.
Ginger and Epsom salt bath will reinvigorate your skin - especially the Epsom salts will do a great favor to your tense and 'poisoned' body. Prepare the warm water and add 1/8 cup of ginger to the 1 cup of Epsom salt - that you can easily purchase at the local stores, it's not expensive and has several benefits - pour all this into your bath water.
This special ingredient, used in many therapeutic methods, contains mineral magnesium sulfate, detoxifies and relaxes muscles and also exfoliates.
However you should be aware of the fact that excessive use of Epsom salts can dry out your skin; experiment with it once a week to test the reaction of your skin to it.
In winter reduce the number of the detox baths, when the weather tends to be drier.
There are some useful tips that contribute to the effect of the bath:
- after taking the bath try to avoid using your usual body lotions, (including face creams) as this will only reduce its effect.
- while you are taking the bath have a bottle of water at hand to stay hydrated.
- it is advisable to remove your nail polish - these contains chemical toxins.
- you should take this bath right before going to bed, since intense sweating will follow the process if you feel tired on the next day - don't panic, it's the best sign, because your body starts to eliminate the toxins.
