RaquelSeifert.com

Pendulum Crunches

raquel — Sat, 24 Jul 2010 00:19:11 +0000

This exercise works abdominal muscles, hip joints, and lower back. Start by lying flat on a mat. Stretch your arms to your side and raise your legs straight up. Keeping your torso firm, roll your legs to the left, hold for two seconds and return to center. Roll your legs to [...] Read more »

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Heart rate

raquel — Wed, 21 Jul 2010 18:45:06 +0000

Exercising at around 70% to 75% of your maximum heart rate is the general recommendation for fitness gains, weight loss and anaerobic fitness. The rule of thumb for determining your heart rate is the equation 220 less your age. For example, at age 35 your maximum heart rate is 185 beats per minute. Take your [...] Read more »

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BOSU

raquel — Tue, 13 Jul 2010 21:12:29 +0000

The BOSU (Both Sides Up) ball was invented in 1999 by David Weck. The BOSU is an inflated rubber hemisphere attached to a rigid platform. It has become a popular accessory for aerobic classes, physical exercise and for balance training. The BOSU works a variety of body muscles as you try [...] Read more »

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Good cholesterol HDL /Colesterol Bueno

raquel — Fri, 04 Jun 2010 02:58:55 +0000

High-Density Lipoprotein (HDL) is considered “good” cholesterol. As these proteins are transported through the body to the liver they work to flush excess of bad cholesterol from body tissue before it can be damaging. An HDL level of 60 or greater is considered optimal.

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Limite/Boundaries

raquel — Wed, 12 May 2010 16:53:08 +0000

Boundaries. According to Dr. Pamela Peek, author of “Body for Life for Women, Fight Fat after Forty,” many women lose out on exercise because they get caught up in juggling work, family and other responsibilities. Women need to be careful not to become too far involved in care giving tasks that have no boundaries, which leads them to defer the things they need to do to stay healthy.

Breathe/ Respirar

raquel — Sat, 24 Apr 2010 16:06:25 +0000

Breathing allows for the exchange of oxygen and carbon dioxide between your body and the outside world. The average person reaches peak respiratory and lung capacity in their mid 20s. Then they begin to loose respiratory capacity at a rate of 10 to 27 percent per decade. You can offset this decline with cardiovascular exercise in order to maintain or improve your breathing capacity.

Respirar permite el intercambio de oxígeno y bioxido de carbono entre el cuerpo y el mundo exterior. En promedio una persona alcanza la cima de respiración a medidados de los 20 años. Entonces se empieza a perder capacidad para respirar a una velocidad de 10 a 27% por decada. Usted puede ayudar a este declive con ejercicios cardiovasculares para mantener o mejorar su capacidad para respirar.

Jogging versus running/ Correr versus trotar

raquel — Fri, 23 Apr 2010 01:46:10 +0000

What is the difference between jogging and running? Obviously running is faster than jogging. Some say running a mile in less than 9 minutes is considered running, while running slower than a 9-minute mile is considered jogging. Others say if you are moving at slower than 6 miles per hour you are jogging.

La diferencia es obvia el correr es mas rápido que trotar. Algunos consideran que el correr una milla en menos de 9 minutos es considerado correr, mientras correr mas lento que 9 minutos por milla es considerado trotar. Otros dicen que si te mueves mas lento que 6 millas por hora, estas trotando.

Ejercicio y temperatura del cuerpo/ Exercise temperature

raquel — Thu, 25 Mar 2010 20:59:42 +0000

Estudios han comprobado que los “workouts” son más productivos cuando el cuerpo esta en su temperatura máxima. En la cima de la temperatura corporal los musculos estan templados y flexibles, el tiempo de reacción es más rápida y el palpeo del corazón es lento y la presión sanguínea es baja.

El nivel más bajo de nuestra temperatura corporal es de una a tres horas antes de despertar por la mañana comparado con el de la tarde cuando alcanza su nivel más alto.

Research shows that workouts are more productive when body temperature is at its highest. At peak body temperature muscles are warm and flexible, reaction time is quicker, and resting heart rate and blood pressure are low. Your body’s temperature is at its lowest one to three hours before waking up in the morning versus late afternoon when it reaches its peak temperature.

Music/a

raquel — Thu, 18 Mar 2010 00:41:32 +0000

Música para hacer ejercicio. La música es una de las cosas que nos mantiene a muchos de nosotros, corriendo la última milla, andando en bicicleta, o subiendo los escolones. Cada uno de nosotros tiene una canción favorita o una compilación de canciones para hacer ejercicio. Con la ayuda de la música digital y con ayuda de los softwares para música es más fácil hacer listas de música para mantenerte motivado durante tu hora de ejercicio.

Music is perhaps the one thing that keeps many of us running the mill, walking the trail, riding the bike or stepping the stairs. Everyone has a favorite song or set of workout songs. With a digital music player and playlist software it is easy to compile your favorite workout music designed to keep you motivated and healthy.

secretos de gente en forma/secrets of people in shape

raquel — Sun, 07 Mar 2010 02:49:48 +0000

Con respecto a lograr un peso saludable y mantenrlo, empieza por tratar de cenar lo más tarde a las 5:00 pm y si la tripa sigue rujiendo de hambre más tarde, solo cena, fruta, ensalada, vereal, etc. pero trata de evitar los carbs. Trata de beber té verde caliente sin azucar y leche es una [...] Read more »

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