Yoram Yasur Blume: Get the most of heart rate monitor

Yoram Yasur Blume: Get the most of your heart rate monitor

Portable technology is becoming more accessible and easier to use than ever. There are many different types, such as smart watches, step trackers, heart rate monitors, calorie trackers and training assistants. Something that many of them have in common is a heart rate monitoring function.

Yoram Yasur Blume: Heart rate can be a very useful tool to track not only during training, but also general cardiovascular health. You’ve probably heard terms like “target heart rate”, “resting heart rate” and “maximum heart rate” among other terms, but what does that mean? The good news is that, with our current technology, they will all be calculated for you, but it would be convenient to know more about them to use them for your benefit.

Target heart rate

Yoram Yasur Blume: When you hear the phrase “target heart rate,” it means a safe range of heart beats per minute when you can improve cardiovascular health during exercise without trying too hard. If you are exercising with the intention of improving your cardio and your heart rate is lower than the target heart rate range, your device may tell you to increase the intensity, so you can make the most of your training. If your device does not have that capacity, or you are not performing a specific heart rate workout, just watch it occasionally, so you can adjust your effort accordingly to stay within range.

Heart rate

Yoram Yasur Blume: The maximum heart rate is the highest heartbeat per minute that your heart can handle during exercise. Usually, this number is determined by your age, but general health, genetics and other factors also play an important role. Generally, when you first start a smart watch or device with a health application associated with it, you will be asked to create a profile or answer a health questionnaire. Answering those questions will provide your device with information to provide a more accurate number for maximum heart rate. Before smart watches and high-tech health devices, you would have to use equations to determine your heart rate information.

Resting heart rate

Another excellent way to determine your cardiovascular health is your resting heart rate. The resting heart rate will tell you how hard your heart is working while your body is at rest. The better your cardiovascular health, the lower your resting heart rate. A healthy range is between 60-80 beats per minute. The more you do activities that raise your heart rate, the stronger your heart will be and the less you’ll need to work during normal activities. Some professional endurance athletes will have a resting heart rate in the 40s. If you are not an elite athlete and your heart rate is so low, you should check with your doctor to make sure your heart pumps enough blood to your body. On your device, you can usually create a shortcut, which with a simple touch of your finger, will tell you what your current heart rate is.

Smart devices and heart rate monitors will give you a lot of useful information; So much that it can be a bit overwhelming at times. If your goal is to improve cardio to improve longevity and overall health, using the heart rate functions on your device is a great way to track progress and make sure you’re getting the most out of your workouts.

Yoram Yasur Blume: What benefits can protein bars give you?

Yoram Yasur Blume: What benefits can protein bars give you?

Protein bars are already a product of habitual consumption although they are still recommended for people who do intense physical activity. If you are thinking of including them in your diet, as a perfect snack to take to the gym, it is good that you know them a little better and that you discover everything that a protein bar can give you.

Yoram Yasur Blume: They are usually taken as a supplement in a balanced diet and it is convenient to know their nutritional composition to clearly identify them and not confuse them with other types of bars such as energy bars, in which carbohydrates predominate more than proteins, or those that are designed for weight loss diets .

Protein bars are very practical and there are many athletes who turn to them for how easy it is to take them and take them at any time against the also known protein shakes.

When and why take protein-rich bars?

Depending on the physical characteristics and the activity that develops, a person should ingest between 1 and 2 grams of protein per kilo of weight per day. Lean meats, fish, eggs, legumes, dairy… Yoram Yasur Blume: Many foods are a natural source of protein but, sometimes, the amount we eat daily through them may be insufficient, especially when playing sports that involve hard work for Muscle set.

Protein bars are not intended to replace a meal, but to give you that extra nutrients that your muscles need to recover after an effort and to develop and grow.

Yoram Yasur Blume: Protein is essential to keep the muscle fibers in perfect condition, some fibers that can have micro breaks especially after intense strength training or after prolonged aerobic exercise (cycling, running, triathlon, rowing…)

In general, protein bars are ideal snacks to take after a hard training session, although some athletes prefer to eat them as a previous snack to nourish their muscles before exertion.

What benefits provide protein bars to athletes?

It must be clear that there are large differences between some bars and others and it is always important to choose one of good quality, which contains at least 30% – 40% protein (the more the better!). You have them with different flavors and textures to choose the one you like, but remember to avoid those that contain excess carbohydrates, artificial sweeteners or unhealthy fats such as trans if you really want to benefit from everything that protein bars can give you, for example:

  • Yoram Yasur Blume: They are excellent for caring for and “repairing” your muscles. If you are in a phase where the goal of your training is to gain strength and volume in your muscles, these bars can help you temporarily follow a hyper-protein diet.
  • At the nutritional level, although protein is the most remarkable macronutrient, it should not be forgotten that these bars also provide energy, since in them the presence, to a greater or lesser extent, of carbohydrates, also fundamental at the time of practice is common sporty. On the other hand, although its main mission is muscle reconstruction, protein is a source of energy, to a lesser extent than carbohydrates, but it is a healthier energy than we would obtain with fat intake.
  • Because of its high fiber content, protein-rich bars have an interesting satiating effect, ideal for you to eat something healthy after training and not be tempted to take another food maybe too rich in fats and sugars. Its fiber will also help to promote intestinal transit.
  • Nuts, spirulina seaweed, cocoa, seeds, red fruits, whey… are ingredients that are usually present in protein bars and some of them are in themselves superfoods that, in addition to proteins, will provide you with minerals and vitamins that you need so much to practice your favorite sport.

Yoram Yasur Blume: TIPS FOR EXERCISING AS A COUPLE

Yoram Yasur Blume: TIPS FOR EXERCISING AS A COUPLE

Couple exercises can work as a good way to stimulate each other and become the perfect ally to spend more time together, and above all, to achieve both better results. Here are some key tips to get what you want.

  • Go do it!

Yoram Yasur Blume: The best part of practicing exercise as a couple is that when you are falling-off, when you feel that you cannot do more, or when you feel you can do all; You will have each other to encourage yourselves and move on.

  • Adapt the rolls according to your physical form

Each exercise can be designed for a man or a woman depending on the skill required. Do not hesitate to do different things, but together if the practice of exercise as a couple requires it to make each one better.

  • Take the time together

Yoram Yasur Blume: Many couples complain that they don’t spend too much time together. By sharing the exercise, you can earn many minutes a day enjoying an activity with the person you love. Not only will you improve your fitness, but also the trust of a partner.

  • Examine achievements

With the many applications that exist, you can keep track of the achievements of the exercises as a couple to analyze how the day went. Of course, it is a tool to talk and also to encourage you to continue with the practice.

  • Plan vacations with exercise included

Yoram Yasur Blume:Instead of the classic vacation without doing anything, take advantage of taking some of that exercise as a couple that you have planned so far at your leisure, at least to the one you have the most.

  • Share a diet

It is much easier to skip the diet if only one of the partners carries it out. Therefore, we recommend that you both go on a diet and eat healthier. It will be a point in favor for the perfect couple exercise routine.

  • Do a routine together

Plan what each one likes and join it in a common plan. Look for the way that the activities of one and the other are done at the same time to enjoy that time together practicing exercise as a couple.

As you can see, it is not difficult for your partner to be your ally in sport, and it is just that the other supports us and helps us keep up, adapting to those in which they have more ease, while we do what same otherwise. What do you say, do you sign up for exercising as a couple?

Yoram Yasur Blume: TIPS FOR EATING WELL ON VACATION

Yoram Yasur Blume: TIPS FOR EATING WELL ON VACATION

When we go on vacation, almost everyone skips the diet. After all, it is a few days to disconnect, to enjoy and have a good time, forgetting the limitations that we put in our day to day. And even if I follow it on a diet or forget about it, I leave it in your hands today, what I want to talk to you about is the importance of eating well on vacation; that is, to provide all the nutrients we need and maintain healthy schedules for the body.

Matter of time

Yoram Yasur Blume: Although when we leave we forget our routines, and we usually stop to eat when the body asks us, or maybe skip meals because the visit we are carrying out is really interesting, and we forget to incorporate quality food because in the end, The schedules for which we have left the vital need no longer offer anything decent to put in your mouth. This way we end up in fast food restaurants that open at the moment and do not offer a very healthy meal.

Eat the typical of our destination

Yoram Yasur Blume: Maintaining the most appropriate schedules for the place you have chosen to spend your vacations is not only a healthy habit for you, but it will also allow you to know in depth the gastronomic richness of that country. In addition, it is advisable in the case that it is hot that we always take water and drinks for athletes, especially if we plan long walks. This will keep the mineral levels at their right point.

And finally, it should be noted that if you are one of those who like to eat little, to avoid having health problems due to poor food on your trips, it is recommended to carry in your bag or backpack healthy snacks that can serve you as more than a snack and will give you the energy to continue the trip without stopping to eat a full plate. Of course, without skipping the main meals, as this is essential to eat well on vacation.

Yoram Yasur Blume: Eating well does not mean going to the best restaurants or spending great fortunes on your outings. It means maintaining a balanced diet, giving you a whim, but without forgetting that the excesses then take our toll on the way home, especially if we have illnesses such as cholesterol or high blood pressure. And in the worst of the cases, get intoxicated with the food from your destination.

Yoram Yasur Blume: Myths about age and sports

Yoram Yasur Blume: Myths about age and sports

The world of sports is the most complex and when you start exercising, many questions arise. While it is true that young people have no problems in doing any physical activity, over the years, we require more energy to move and let it be. However, we must know that it is essential that we exercise, be as old as we are, since it helps us in many things.

Yoram Yasur Blume: Another reason exercising older becomes heavier, in addition to the lack of energy, is because of our occupations. When we are young and students, we have more free time, however, over the years we are acquiring responsibilities, such as stable work and children that make it harder for us to look for that gap that we need so much. If we want to start seeing the truths about sport and age, we will first have to know certain myths that can harm us a lot.

– Sport is for young people, it makes no sense to do older sport

This is one of the phrases we hear most when we play sports at an advanced age. It is based on the premise that your body no longer changes when you are older, so it is no use paying attention to these things because of their low physical impact. Premise that, on the other hand, it cannot be more absurd.

To start, it should be noted that everyone, absolutely everyone, be as old as we are, we need to combine diet and exercise. Yoram Yasur Blume: The human being is made to move and remain still will not improve our well-being, or even free us from injury. And, we should worry more about the resting time than the activity time.

Yoram Yasur Blume: Going to the gym is very beneficial even for older people, since it decreases the risk of suffering numerous diseases, both physical and mental, since it is also a very effective weapon against mood disorders such as anxiety or depression.

– Exercise is dangerous for older people

Another of the most dangerous erroneous statements, since it can have a negative impact on the health of those who believe it. Many older people stop exercising or throw it away because they are afraid of being injured. They think that if they put their body to the test they may break and end up depending on another to survive. The truth is that while it is true that we can get injured practicing sports, we can also do it is other circumstances.

Actually, exercising when we are older is something that can benefit our health. In fact, our muscles become stronger and we tend to suffer less risk of being immobile due to falls or similar circumstances.

– I am not feeling well to exercise

It may be that exercise when we are not in very favorable physical conditions is an effort, however, there is nothing like trying a little to improve these conditions, always within our means, of course.

Yoram Yasur Blume: While it is true that if we try to do something that we cannot in the long run we will end up feeling worse, this does not mean that we should not do any physical activity if we have any medical condition. In fact, there are many activities and we can always find the right one for our state.

We recommend that, whatever your situation, both physical and mental, talk to your doctor about what exercises you can do to improve that situation. There is always something that can make you feel at least a little better.

Yoram Yasur Blume: Boot camp training

Yoram Yasur Blume: Boot camp training

Have you ever imagined in a military camp? It is not necessary to prepare to fight in the front, you can experience that sensation with a new fashion, which has been in the United States for years and is now booming in our country, it is about joining a Boot Camp, a training that ensures you will get fit in no time.

Surely many times you have started to play sports and have felt good. However, the attraction of the sofa has been able to do more with you and you have lost your pace soon after. Physical exercise suits you, but it makes you lazy. In short, you have no discipline. Thus arises the Boot Camp, a training that works not only your physical form, but also your discipline. And in the purest military style.

Everything you need to know about boot camp training

Yoram Yasur Blume: It is a hard and demanding training, and surely if you decide to sign up for a camp of this type you do more than just sweat the fat drop, and still, you have many followers and many people who are eager to enter this camp. Why we find it in its numerous benefits, today we tell you some of them and we tell you some tips to start training in a Boot Camp:

– A fast and effective way to lose weight

Yoram Yasur Blume: This is not exactly the main objective of the Boot Camp, but if you want to lose weight, assume that if you sign up for this training you will get it, as long as you have the supervision of a personal trainer or qualified monitor and be constant in the sessions . And, in one session we can lose up to 1,500 calories, something that is most attractive if your goal is to lose weight.

– A complete exercise

A session of this type of training works different areas of the body in different ways, which makes it an ideal complement to a healthy diet to have an iron health and an incredible physical form. In the boot camp, aerobic and anaerobic exercises are combined, as they include jumps, strength exercises, boxing, racing or climbing.

– Improve the health of your heart

Yoram Yasur Blume: What organ is more precious in our body than the heart? Being a training with high intensity intervals, the heart works hard which makes it stronger. So, if you notice that after a Boot Camp you face your day to day in a more energetic way, it is that your heart is healthier, and that is why you feel better.

– Win in emotional health

In this type of training we are tested, we are taken to the limit and we are required a lot. That makes the person in question take all his resources and see how far he is able to reach, which is usually much more than he thinks. This means that, being in one of these camps, we feel better with ourselves, satisfied and with more self-esteem. Without a doubt an adrenaline shot that will be great for us.

Important: not suitable for everyone

While it is true that the results of the Boot Campos without incredible, it is also true that anyone cannot attend these workouts. The case is that it is a sport of high intensity, so you have to have some physical form to endure the rhythm and be constant.

If you have a heart disease, it is best to look for another less aggressive activity, as this organ is exposed to high activity and could be damaged if it is not in perfect condition. Also, if you have another type of chronic illness, we also recommend that you consult your doctor before joining the camp.

Yoram Yasur Blume: Battle rope training

Yoram Yasur Blume: Battle rope training

It is a new training accessory that has reached the world of fitness to stay. The Battle Rope is a long rope with an approximate weight of 10 kilos that allows you to do many exercises to increase strength, power and endurance. You want to know more?

It is increasingly common to see it in functional workouts and in CrossFit sessions for its proven effectiveness in burning calories and fat without losing muscle mass. This rope, similar to that used in the mooring of boats, can have different sizes and weights, although the most used in the gym, are about 15 meters long and exercising with them means moving 10 – 12 kilos of cargo approximately.

Yoram Yasur Blume: The Battle Rope Training is always an intense, dynamic and fun workout, which can be adapted to the physical level of each athlete. If you decide to try, you should know that the exercise with ropes will help you eliminate a good amount of calories in each session, because the constant movement of the Battle Rope implies a hard cardiovascular training with which, in addition, you will work the muscles of your arms and also the core and the lower train.

What is a rope training like?

You can train with this particular rope by exclusively performing a routine with Battle Rope or include this element as part of a CrossFit session or a global training to which you want to incorporate a high intensity interval based on working with ropes.

In any case, if you want to start in the Battle Robe Training, you must start by holding the rope at both ends in the correct way and learning to perform the two basic movements that will allow you to do many other exercises:

  • Waves: Moving the ropes, keeping the elbows bent without tensioning the joints is the first exercise you should master. It is simply to form those waves with the Battle Rope raising and lowering the arms, both at the same time or alternatively, while your biceps, triceps and the muscles of your shoulders and forearms work with high intensity
  • Slams: This second basic exercise involves hitting the ground with the Battle Rope, first raising your arms and dropping them hard.

Yoram Yasur Blume: Once both types of movements are controlled, the possibilities offered by rope training are extensive and are not limited to exercising the muscles of the upper body. In the 20-30 minutes that the session can last, it is easy to put other muscle groups to work like the core, the legs and the buttocks, simply by moving the Battle Robe while squats, lateral displacements, jumps or, for example, strides.

Benefits of training with Battle Ropes

Yoram Yasur Blume: Whether your goal is to lose weight or if you are looking to maintain an excellent physical shape by improving strength and endurance, this new fitness modality can bring you important advantages that should be taken into account, for example:

  • It is a complete training, which combines aerobic work with strength.
  • It is done in short sessions and its results are noticed within a few weeks. It is excellent to lose weight and tone muscles.
  • It allows you to work with a considerable weight but without your joints suffering since you do not “load” it directly on them. The risk of injury is virtually none.
  • String training is excellent if it is about increasing cardiovascular and respiratory capacity.
  • Improves balance and coordination of movements, being ideal to strengthen the core.
  • It can be practiced in the gym and also outdoors. You only need the Battle Rope and a point to which you can tie it.
  • There are many athletes from very diverse disciplines who practice it, from runners to swimmers or climbers because it is a way to exercise hard in the most entertaining and fun way.

Yoram Yasur Blume: Street training

Yoram Yasur Blume: Street training

There are no excuses! You need very little to turn your city into a magnificent circuit that allows you to train on the street combining aerobic and strength exercises. Going for a run, interspersing squats, dominated or funds in your routine is easy to take advantage of the urban fabric itself, but it is advisable to follow a series of tips to make your training as effective as it is safe.

Yoram Yasur Blume: There are many people who decide to do their training in the street, without depending on established schedules and without having to travel to the gym to exercise. In the city, in the area where you live, surely you have some appropriate space to get in shape: a park, a mall, a plaza… they are perfect places to run at your own pace and to find some “machines” like a bank, the swing bar, a step or a raised curb that little they have to envy to those of the gym.

If you feel like it, take the test and you will see that more people are aiming to practice urban sport doing a complete Street workout, a “street” training, super dynamic that will also allow you to know better where you live.

The keys to a good street workout

To take advantage of your training in the city it is important to follow a series of tips for training outdoors, so that you get a very complete exercise and also with total safety:

– Establish various routes

Yoram Yasur Blume: Just as you plan your session in the gym, if you train in the street it is essential to establish your route before doing the different exercises. Take a look around you and design your own circuit, in which you may include, perhaps, a large avenue through which to run safely, some street on a slope or with stairs to intensify the effort, a park, in which you can find different elements that help you to train…

Point out some point that is ideal for a short break, look at possible obstacles (subways, construction sites, heavy traffic, crowds… and do not forget to have the time you will have to spend on the way back, also exercising , or just taking a relaxing walk.

– Do a varied training

Yoram Yasur Blume: Take advantage of all the possibilities offered by street training and combine running minutes with other options: stretching and leg extensions taking advantage of a fence or railing, strides, squats, a bit of stepping on a curb, some background, isometric exercises leaning on any wall … if you want, take a jump rope and take a few jumps to discharge energy. Planning different routines with what you find on your tour is simple and also allows you to do sports enjoying the outdoors.

– Consider the temperatures and hours of the day

Common sense that is not lacking when training outdoors. Wear appropriate clothing according to the weather: rain jacket if it rains, light clothing, something to cover the head and sun protection if the heat squeezes, etc. If you train in the street in the early hours or when it is getting dark, a reflective garment is a safety item that you should wear.

– Don’t forget water

It is something elementary. You will be doing sports on the street and you may not have a fountain or a bar on hand, so the water bottle should accompany you on your tour. When you’re done, a handful of nuts or an energy bar can be the ideal reward for your effort.

– Gadgets that can come in handy

Yoram Yasur Blume: An activity bracelet or a smartwatch are excellent complements to accompany you in your urban training by providing information on the kilometers traveled, calories consumed, heart rate… Also, you have practical personal training apps, to download and carry on your mobile, with which you will find Very easy to plan your training days and keep track of each session. If you want, headphones appropriate for the sport can make your training in the street more enjoyable but remember that it is not always convenient to take them with the music to the fullest. This is a safety issue, especially in areas with heavy traffic of vehicles or people, although the decision is yours.

Yoram Yasur Blume: The best quality of vegetable proteins

Yoram Yasur Blume: The best quality of vegetable proteins

Proteins constitute one of the most important macronutrients of our diet. There are numerous misconceptions about its value and its source of origin. Among them, is the supposed poor quality of vegetable proteins.

That’s not true. The vegetable protein is of very good quality, since it has a high bioavailability, although it needs to be supplemented with various vegetables and legumes. What does it mean to be high quality and which one is the best?

Vegetable protein: high biological value in endless food

It is true that many of the vegetables are not as complete as some foods of animal origin, in which we can find all the amino acids in a single food. On the other hand, there are legumes whose aminogram is complete. But that’s not bad, it just means that you have to supplement it with various vegetables and legumes. Proteins are the basis of every living being, since they are the most versatile biomolecules that exist.

Yoram Yasur Blume: They constitute tools in themselves as they have a composition according to their function, that is, the role they will play in our body: they can be enzymes responsible for degrading, catalyzing reactions, transporting nutrients or anything that comes to mind. There are literally billions of proteins. Our body is capable of forming many of these. But, for this, it needs the essential blocks that form them: amino acids.

Among the millions that exist, there are 20 in particular necessary to form life-related proteins. Of these, 9 (or 10) are considered essential for human beings, since we cannot manufacture them and must be obtained by eating. These are essential to determine the quality of the protein.

Yoram Yasur Blume: This depends on the biological value and is related to its bioavailability. While the biological value refers to the extent of absorption and synthesis of proteins in our body, bioavailability refers to the amount of useful amino acids that get absorbed and, therefore, can be used. But another essential aspect is which of these amino acids, and in what quantity, we will find in the food.

In that sense, the biological value of the vegetable protein, as well as its bioavailability, is very high, but the proportion of amino acids is not so complete and several different vegetables have to be combined to find them all, something relatively simple.

Vegetable protein: in the combination is the secret

Yoram Yasur Blume: Vegetables are one of the most profuse and highest quality sources of protein at the food level. Although animal products are good sources of protein, that does not mean that vegetables, fruits, nuts, and legumes are not. In fact, legumes are among the foods that contain the most protein, by far.

Among the foods that have more proteins are legumes (lentils, beans, chickpeas, beans), some cereals such as wheat and soy. Tofu, seitan, and tempeh are especially prolific in quality protein. In no case will they be 100% complete in amino acids, but they are close.

Vegetables also contain quality protein, although their bioavailability is lower due to the matrix rich in fiber they contain or the nature of some components, more difficult to assimilate. This brings us to the most important consideration: as we have already said, it is essential to combine the vegetable protein so that it is “complete”. The best option is to mix, especially legumes with cereals. Eye, it is not necessary to mix them in the same dish. Eat these foods at different times, lunch and dinner, breakfast, etc. It is more than enough. The important thing is not to forget to combine.

Yoram Yasur Blume: This assures us a good amount of quality vegetable protein in our diet. Leaving aside exceptions such as the aforementioned tofu, tempeh, and seitan, we will need, without further remedy, to combine. While legumes are deficient in methionine and cystine, cereals, nuts and seeds are usually deficient in lysine and methionine. Therefore, it is convenient to combine food and, in this way, they will complement each other obtaining all the necessary essential amino acids.

Foods with higher and better-quality vegetable protein

Among the foods with more vegetable protein, and of higher quality, are, for example, spirulina, one of the algae with the highest protein intake, in its dried or dehydrated format. The protein concentration reaches 58 grams per 100 grams. Textured soybeans is another impressive example, with 53 grams per 100 product.

In that same position, soybeans, and soybean meal, also contain a huge amount of protein, which ranges between 39 and 35 grams per 100. Dried fruits are a spectacular protein intake. Surprisingly, peanut butter is one of the best examples of this, with its 30 grams per 100. Although wheat has a more questionable quality, its high biological value and its 29 grams per 100 are an option to consider.

We end up pointing out as a good protein source of legume, such as beans and beans (or beans), with high biological value and a negligible amount of 25 grams per 100. From here, the amounts may vary downward, but not too much anymore. In any case, and as we have said, the important thing regarding vegetable protein is its combination, something that we can exploit in all kinds of original recipes and ideas.

Yoram Yasur Blume: Mistakes you should avoid while swimming

Yoram Yasur Blume: Mistakes you should avoid while swimming

The environment of planet earth has endowed us with a medium in which hundreds of species live. Water, over time, the human being created his own artificial aquatic spaces to develop sports and leisure-health practices. We are not specific beings to live in that environment constantly, but, as a regular or moderate practice we will provoke in our psycho-physical system a series of improvements in certain qualities, which will promulgate amazing benefits.

That said, swimming, swimming, entails a series of correct techniques, and, consequently, a series of mistakes that we must avoid to carry out the activity correctly, let’s see what today’s topic is about.

Swimming, a super complete activity

Yoram Yasur Blume: The activity of moving in the aquatic environment, brings with it differential aspects with the terrestrial movement. The most interesting of all is the load that represents the water to perform these movements, a load that is not very excessive, nor light. Therefore, it is a great therapy for people with a physical condition not very high. In addition to this, at the respiratory level, the pressure it exerts on our rib cage and lungs when performing any of the recognized swimming styles causes cardiopulmonary improvements.

These improvements occur exclusively at the physical level, also at the mental level. It improves aspects such as learning, relaxation, memory and could even promote neuronal repair, although in this last aspect it remains to advance scientifically.

Yoram Yasur Blume: Throughout history four basic swimming styles have been developed. With their corresponding variables in muscles involved in a higher percentage of propulsion between lower-upper body and dynamic body position: front crawl, back, arm and butterfly.

Review the most common mistakes when swimming

Whenever we start an activity, it is very normal not to carry it out correctly. Therefore, we will help you know what mistakes are most frequent in swimming, especially if you are going to learn to swim from scratch. And so, you can counteract it and improve quickly and without risk of injury:

– Don’t stay in place

Yoram Yasur Blume: Many people are overwhelmed in this medium. Unless you are sports practitioners and need to move in some style at maximum speed, the first is an adaptation to the environment without psychological fears. Trying to stay afloat without proper technique will fatigue you.

– Full body coordination

Once you repeat the technique for a period of time, your brain will reach conclusions about optimal exercise for a more efficient translation. It is useless to kick and carry out arm actions without control and abruptly. Here is the importance of controlling execution times.

– Length of the stroke

The longer the route, the greater the advance, but attention: without unduly disrupting the body alignment. That is, the more momentum we have, the more dynamic the translation in the pool. And, in this way, we will not need to apply as many strokes.

– Breathing accordingly

At first it is normal not to carry out this pattern correctly. The vast majority is influenced by insecurity patterns in the environment, which is very normal due to lack of adaptation. But, little by little we must try to carry out a consistent and structured breathing rhythm, in order to prolong the exercise as much as possible and increase the improvement.

– Body alignment

If our body when moving has curvatures, the resistance that we will cause in the water will be greater, and, therefore, the displacement will be less effective. Therefore the body alignment and the correct bilateral technique of arms or legs. It must be equitable: this is why many people swim slowly take a diagonal path instead of rectilinear. It is due to the fact of not concatenating perfectly the body limbs.

– The leg whisk

Yoram Yasur Blume: At the beginning our brain thinks that the lower train beats we make, the more force we apply. This is not correct, the technique is essence and, therefore, a very important aspect of the economy when performing an action to avoid fatigue. There is no greater method to learn, than trial-error. Therefore, be born, free yourself from all worries and little by little you will get a correct technique. Do not be afraid to throw yourself and get it, the satisfaction of doing well has no limits.