health
capacity
Slow and safe: 5 steps on the way to a healthy body
After a whole year of lying at home and comforting ourselves with carbs, it's time to raise our heads - and take matters into our own hands.
Fitness trainer and nutritionist Karen Ann Gaiman with everything you need to do it right and effectively
Tags
diet
capacity
Exercise
Keren Ann Gaiman
Wednesday, 31 March 2021, 08:02 Updated: 08:05
Share on Facebook
Share on WhatsApp
Share on general
Share on general
Share on Twitter
Share on Email
0 comments
Jenny Chervani Danone Lite & Free
Elrai Price: Fear of introducing additional variants, especially ...
China: Beijing begins vaccinating against corona adults over ...
Israel spent NIS 2.6 billion on deals ...
Abdominal training that can be done at home
Ash: does not anticipate an increase in morbidity following the election, the masks ...
How many times can you swallow in a row?
A viral video claims that you can get high with your fingers
Biden doubles target: 200 million vaccinated for Corona ...
French Prime Minister Jean Castex receives vaccine ...
A woman stands in front of a toilet with toilet paper in hand
Experts recommend vaccinating women who are planning a pregnancy or ...
In the video: Gyms, pools and cultural events opened for the vaccinated as part of the green label (Photo: Reuters)
In the last year the lives of all of us have been on hold, which sometimes seemed endless.
Now that they are finally back, we can begin to “rehabilitate” our routine, get back to fitness and a healthier and more balanced eating routine.
But despite the desire to continue right from the point where we stopped sometime before the Corona, there is meaning to the way we get back to routine.
More on Walla!
5 unhealthy habits we have adopted and it is time to get rid of them
To the full article
Most of us are at a lower fitness level than we were at the beginning of the epidemic, and the reasons for this are clear.
However, thinking about how sad and difficult it is will not advance us.
Also an attempt to get back into shape very quickly not only will not promote us, but may even lead to injuries that will disable us.
Here are some tips for a gradual and effective return to a healthy fitness and nutrition routine.
1. Gradually return to the training routine
When we take a step back from training due to injury or illness, it is very clear to us that we need to get back to routine slowly.
This is exactly the way to drive even now.
Even if we continued to train zoom, going back to the gyms and group workouts is different.
First we have a variety of weights, accessories and machines - in contrast to the limited set that is in the house in most cases.
In addition, group training is usually overwhelming and encourages us to push ourselves a little harder.
View this post on Instagram
A post shared by KarenAnn Karen Anne Gaiman (@karenann_gaiman)
If you are lifting weights, calculate (ideally it is also written for you) what was the last weight you lifted in each muscle group - and lose some weight.
If you do not work with weights but in classes where the heart rate is high, try to train in a slightly higher heart rate range or the same as you had in your home training (or before leaving the routine if you had time to train).
Frequency also has meaning, try to increase your training volume gradually.
Gym or studio workouts tend to be long compared to zoom classes (not always) so going back to a long workout and even more times a week at once can be difficult.
2. Do not neglect training that you started in the last year
Quite a few people have suddenly started running, practicing yoga or even cycling in the last year.
Many of them started with this routine with no choice, but this is no reason to stop.
Now that it is possible to get back to routine, consider whether the new sports in your arsenal are worth maintaining and producing a new and improved routine around them.
More on Walla!
4 rules that every new trainee must know
Getting back to routine: This is the ideal type of training after months of idleness
At what time of day is it best to exercise?
It depends on what you are looking for
An accurate solution for leg and back pain in half an hour - and at an amazing price
3. Do not forget that once you loved to cook
The biggest phenomenon in the days of closures was healthy home cooking.
Many have stopped being afraid of the kitchen and fear that healthy food is complex to cook.
For many the kitchen has become a friend and home cooking something routine.
Home cooking is a great and healthy habit, so even now you should create a routine that includes home cooking at least once a week.
And if possible, prepare a quantity of food for a few days ahead.
Thus, you can not only ensure a balanced diet that includes all the nutrients in the meal, but also quality food made by your hands to boast.
4. Prepare yourself for the return of temptations
True, even during the various closure periods we did not spare ourselves deliveries of desserts, self-made cookies or cocktail sets.
But now - the fun is back in its original form and that's a reason to party.
Do not get me wrong, I am very much in favor.
But sometimes abundance can make us feel out of control and it is no longer fun.
Therefore, calculate and even record all the events in front of you and get organized in advance.
Think about how to arrange your daily menu accordingly, at which event you would like to stay in the health line and at which to release.
Even if you come to the conclusion that in no event do you want to think too much, you will feel complete with the decision once you have made it in a considered manner.
This is in contrast to feeling "dragged" into a situation.
Start small.
Tuna salad (Photo: ShutterStock)
5. Make sure you have 5 nutrients that you will not give up every day
Sometimes thinking about “healthy eating” or “balanced nutrition” alongside returning to work or school is scary.
The fear of not succeeding in all the tasks may cause you to simply give up eating that is healthy for you.
Unlike fitness training for example, in the world of nutrition there is no "all or nothing", and wholeness is an aspiration prone to failure.
So in the first stage and in order not to be overwhelmed, decide on 5 elements that will be on your menu every day and focus only on them.
The list can be: a portion of legumes, 4 vegetables, a portion of fish and fruit, or alternatively: 10 cups of water, a portion of vegetable protein, a portion of large salad, fruit and a portion of whole grains.
This will rebuild your diet routine without feeling enslaved to this issue alone.
The Anne Gaiman Foundation is a fitness trainer, clinical nutritionist and television presenter
Share on Facebook
Share on WhatsApp
Share on general
Share on general
Share on Twitter
Share on Email
0 comments
