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How we currently work out and how it should be!

Contemporary fitness Generally speaking, there are two ways of exercising these days. Group lessons A large proportion of the women in a gym participate in a group lesson. These include lessons in zumba, yoga, pilates, kickfun, spinning, bodypump, xco and, for...

What about sugar, exactly?

The best tip I can give for a healthy lifestyle is to have several small meals a day. I have been eating several times a day since I was a child, because I can't eat too much at once. If I eat three times a day, I get too little and I am too hungry between meals. I am...

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How we currently work out and how it should be!

How we currently work out and how it should be!

Contemporary fitness

Generally speaking, there are two ways of exercising these days.

  1. Group lessons

A large proportion of the women in a gym participate in a group lesson. These include lessons in zumba, yoga, pilates, kickfun, spinning, bodypump, xco and, for example, bodybalance. These are generally fun lessons in which you burn calories and also do some form of strength training. At least that’s what you think.

However, these lessons are often far from effective. Apart from the fact that you burn few calories in a lesson, there are many movements that are not very common in daily life. These exercises are therefore ineffective and can sometimes even be dangerous, because of their complexity. In addition, the good movements are not or hardly explained, which means that most women perform these movements incorrectly. If this is also in line with the fast beat, there is a high risk of injury. So there is a real chance that the quality of movement after a group lesson is reduced instead of improved. You understand that I do not recommend these lessons.

However, sport should remain fun, so if you enjoy these lessons, keep following them. However, make sure that you train your movement equipment properly at least once a week. More about this later.

  1. Cardio + Machines

If you don’t take group lessons in the gym, there is a good chance that you will be exercising in the second way. This is the group that first selects a cardio device (such as a crosstrainer, treadmill or exercise bike) for 20-40 minutes and then sits on some strength equipment. The big disadvantage of this way of training is that it is again ineffective/functional.

In the first instance it is always advisable to start with the strength exercises. This ensures that you are not already exhausted from the cardio, which affects strength training. Don’t be afraid that, as a woman, you will become muscular. This is impossible.

The second problem is the machines themselves. In general, you are on these machines that force you to put your strength into a certain position. This has absolutely no translation into everyday life. In daily life, muscles are used at the same time and there are certain movement chains that need to be controlled. Unfortunately, this cannot be imitated in devices, so that the power gained from the devices can hardly be used. The power gained through machines is therefore far from functional.

How should fitness actually be?

Let me start by saying that ‘slimming’ shouldn’t be the reason to go to the gym. Slimming is done by burning more calories than you can get. Now you can say that you have to burn more calories. However, it is much easier to make sure that you get fewer calories. We do this through our diet. Having said that, we can spend the whole of our fitness on our health and general fitness. This includes endurance and making daily activities easier (such as climbing stairs, carrying groceries, etc.).

Endurance

The stamina ensures that after a short sprint or a few steps, you are not bent over backwards to pant. I recommend that you exercise for half an hour every day and increase your heart rate for 45 minutes every week. This can be done on a crosstrainer, exercise bike, treadmill or rowing trainer. This will reduce the risk of diseases such as diabetes and cardiovascular diseases.

Note: There is no such thing as an ideal heart rate zone, in which most of the fat is burned. Try to move as intensively as possible in the (at least) 45 minutes of exercise.

Chains of motion

Apart from the daily 30 minutes of exercise and the weekly 45 minutes of cardio, it is important to train the exercise machine. The best way to do this is to train to the movements we make in daily life. These movements are not done by one particular muscle, but by different muscle groups at the same time. These are called movement chains.

We have 5 important movement chains:

  • Standing/going
  • Squat
  • Hip Hinge
  • Push
  • Pull

Walking, jumping, pushing, pulling, lifting or bending are all done from the above 5 chains. So it is also good to train in the same way. This means that there must be at least 5 exercises during your visit to the gym.
Five exercises for the five movement chains

There are different exercises for each chain of motion, but to give an example I will describe 5 exercises that are very good to start with.

What about sugar, exactly?

What about sugar, exactly?

The best tip I can give for a healthy lifestyle is to have several small meals a day. I have been eating several times a day since I was a child, because I can’t eat too much at once.

If I eat three times a day, I get too little and I am too hungry between meals. I am very much in favour of eating more than six meals a day. It’s good for the blood sugar level, because it keeps it stable. There’s nothing wrong if you don’t have a meal with sugar every time. Your teeth can handle up to eight sugar moments a day. So if you eat as little sugar as possible, there’s nothing wrong.

Feeling weak and dizzy

Every two to three hours I eat a small meal and then I end up with seven to eight meals a day. That’s what makes me feel good, because it gives me the most energy. If I don’t eat for too long, I feel weak and dizzy. I can’t concentrate, I become more impatient and I sweat much more. I want to avoid that unpleasant feeling and fortunately that is possible.

What does blood sugar mean?

Blood sugar is a measure of the amount of glucose dissolved in the blood. Blood glucose levels vary throughout the day. Before eating a meal, it will be somewhat lower than two hours after the meal. This is because there is glucose from the food in the blood. All cells in your body need glucose, because this is their energy source.

What about insulin and adrealine

The hormone insulin stimulates the absorption of glucose in the cells. It also ensures that excess glucose in the blood, liver and muscle cells is converted into glycogen. The glycogen is stored and can later be converted back into glucose with the help of the hormones adrenaline and glucagon. People with diabetes can suffer from blood sugar levels that are too high or too low.

Vibration, sweating and rapid heartbeat

A blood sugar level that is too low is also called hypoglycemia. The body will then try to raise the blood sugar level, which can cause you to shake, sweat, get a fast heartbeat and feel weak. Too high a blood sugar level is also called hyperglycemia. This is rare in healthy people, because the pancreas automatically produces enough insulin. In people with diabetes, an insulin injection is administered, so that the sugar level goes down.

Pancreas and sugar

Your pancreas is working hard all day and you can help him! You can do this by eating regularly and eating as few refined sugars as possible. Refined sugars are in the blood within minutes of eating and the pancreas needs to react very quickly to this by producing insulin. Unrefined sugars do not give this effect. There is also talk of fast and slow carbohydrates, which are shown in the glycaemic index.

Many annoying complaints

The glycaemic index (GI) indicates how fast the glucose in the blood comes. A low GI means that the blood sugar slowly rises and slowly drops again. A high GI ensures a rapid increase and a rapid decrease in blood sugar. To keep your pancreas sweet, it’s best to eat low GI foods such as fruit, pasta and legumes. You can definitely eat an occasional product with refined sugars. It is important that you do this in moderation, so that you maintain a stable sugar level. An unstable sugar level can cause many unpleasant complaints and eventually lead to diabetes. So eat several small meals a day and be nice to your pancreas!

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