Yoram Yasur Blume: What is Cyclothymia?

Yoram Yasur Blume: What is Cyclothymia?

Cyclothymia, also known as cyclothymic disorder, must be correctly differentiated from bipolarity. Cyclothymia describes a chronic fluctuation of mood that refers to periods of mild depression (symptoms not as severe as major depression) and hypomania (phases of mild euphoria). This instability will also be accompanied by months in which there can be a normal state of mind.

Yoram Yasur Blume: The cyclothymic person is not aware of this fluctuation, and the fact that the state of euphoria is pleasant implies that it is often difficult for them to seek psychological help.

How is the Cyclothymia different from Bipolarity?

Before continuing and theoretically answering the question, it is fundamental and important not to forget that only a health professional specialized in the area of ​​mental health will be the only one who can truly determine whether or not there is a mental disorder, and in this case, who can diagnose cyclothymia or bipolarity.

Yoram Yasur Blume: Cyclothymia has been classified as a mild bipolar disorder. Both are characterized by such intense changes in mood, ranging from mania to depression, including phases of emotional stability. However, the difference between both diagnoses or disorders lies in the intensity of the symptoms. In cyclothymia it is a mild depressive symptomatology and hypomania, while in bipolarity it is a state of major depression and mania. That is, the intensity of the symptoms of bipolar disorder implies that there is greater severity, discomfort and harm -without forgetting that we are talking about generalizations- in the person’s life.

Emphasizing this idea, the symptoms associated with cyclothymia are shorter in duration and less dramatic, sometimes they can even go unnoticed or normalize as something else from day to day or from one’s personality.

Symptoms of the Cyclothymia

As we have previously described, cyclothymia is characterized by three phases: a “normal” state of mind, a mild depressive phase and a hypomania phase. Next, we will describe the symptoms of these last two phases:

Symptoms of hypomania

Yoram Yasur Blume: The first thing we have to understand is mania. Mania is completely the opposite of depression, which is why it is usually described as an excessive state of euphoria or exaltation. Regarding hypomania, it refers to it being a mild manic state, so the symptoms are less than in the manic phase (associated with bipolarity).

Other characteristics of hypomania are:

  • Decreases the need for sleep
  • Increased sexual activity
  • Increased physical activity
  • Agitation
  • Grandiosity (such as very high self-esteem)
  • Lack of judgment when making decisions
  • Impulsiveness
  • Exacerbated optimism
  • Risk behaviors
  • Verbiage
  • Acceleration of thought
  • Irritability

Symptoms of mild depression

As we have discussed in other articles, it is important to differentiate depression from sadness. In this case, we are going to talk about a mild depression that indicates that the symptoms associated with this phase do not reach the severity of a major depression, although they can be distressing.

Some of the symptoms are:

  • Deep sadness
  • Feelings of guilt
  • Hopelessness
  • Lack of motivation
  • Feeling like crying or crying
  • Anhedonia or loss of interest
  • Irritability
  • Difficulty concentrating
  • Decreased sexual desire
  • Decreased appetite
  • Sleeping problems
  • Autolytic ideas (not so frequent)

If you suffer from these symptoms, even if they are not all, it is important that you consult a professional.

Yoram Yasur Blume: How to regain lost muscle mass

Yoram Yasur Blume: How to regain lost muscle mass

An injury, illness, or work reason can leave you exercising for a long time. In that case, most likely, your body suffers and you notice a certain loss of muscle mass. It should not be overlooked that the muscles are responsible for generating force and movement in the body, both in internal organs such as the heart, and externally (arms and legs). To know how to recover the lost muscle mass, you just have to follow the advice you will find in this article.

Why does muscle loss occur?

If you have lost muscle, it may be due to different causes. There are several aspects that are involved in the loss of muscle mass:

  • Bad nutrition: The musculature is composed mainly of proteins, especially amino acids, hence if you cannot provide the body with the correct amount of protein, the body will lose muscle.
  • Little training: Once you accustom the body to physical effort, the moment you stop training there will be a loss of muscle mass. It can also occur when the intensity of the sessions is reduced or the physical work is not completely correct.
  • Aging: The maximum level of muscle development takes place between the ages of 22 and 27. Once this period is over, if we do not continue with the training and a correct diet, the body will gradually lose muscle mass, making recovery increasingly difficult.
  • Diseases: Certain ailments and diseases can also lead to this loss.

Keys to recover muscle

Yoram Yasur Blume: In addition to asking your personal trainer what the best exercises are to avoid losing muscle mass if you are injured, it is important that you consider other factors in your weekly training. Thus, in order to recover the lost muscle mass after an injury, it is therefore necessary to pay attention to two essential factors, such as training and diet.

  • Plan the sessions: it is not enough to go to the gym and improvise the session. You have to have a progressive training plan to be effective. Being constant in physical work, the results will not take long, so three times a week it will be enough to do your exercises to recover the lost muscle mass.
  • Focus on the parts that worry you the most: Yoram Yasur Blume: you can concentrate your work on those areas that have suffered the most loss, such as arms, back, men or legs, alternating muscle groups.
  • Load adapted to your state: after a period of inactivity it will be practically how to start from nothing in your attempt to recover muscle mass. You have to go little by little, without rushing. Trying to do what you did before would hurt the injury. If you used to lift 50 kilos of shoulders before, possibly now you can only handle 15 or 20.
  • Rest of the muscles: as important as the exercises to recover the lost muscle mass is also rest. After exercising, they need a break to recover and not suffer new injuries.

Also, we indicate some tips for a correct diet to recover muscle progressively:

  • Increase calorie intake: to meet the demand of muscles for recovery, it is important to increase caloric intake. For this you must adopt a diet rich in fruits, vegetables, cereals and lean protein.
  • High-quality protein: Yoram Yasur Blume: Muscles are primarily made up of protein. In order to regain lost muscle mass after injury, you must eat the right amount of protein food. The WHO recommends approximately 1 gram per kilogram of weight in adults with an active life. You can slightly increase this amount at specific times like a muscle recovery program, but do not overdo it or lengthen it too much, or you will excessively punish your kidney system, which must eliminate excess proteins that you have not been able to absorb.
  • Fats in their right measure: although they should not be exceeded with them, healthy fats should also be consumed in the attempt to recover muscle mass, such as olive oil, avocados or salmon.
  • Meal distribution: try to divide the meals into 5 daily doses. This way you will be able to maintain a stable glucose level in the body, which will guarantee energy during the day.

Yoram Yasur Blume: Passive warm up

Yoram Yasur Blume: Passive warm up

Before doing any type of physical activity, you need to spend a few minutes warming up. They are a series of actions that are carried out before entering fully into the competition or in the warm-up to avoid injuries during or after exercising. The usual types of warm-up, such as general, specific or competition, must also include another that will not require a great effort from the athlete. It is what is known as passive heating.

What is a passive warm up?

Yoram Yasur Blume: These pre-effort activities aim to prepare the body to go from a relaxed situation before the session to a state of controlled stress. Warming allows the pulsations and body temperature to rise, while the joints are mobilized.

To better understand what passive warm up is, here are some key aspects. This type of action is carried out without energy expenditure by the athlete, through gels with heat effect or massages that contribute to maintaining body temperature. Do you know when to passively warm up, when is the best time? It is perfect in the transition between active warm up and the moment to start the competition. In this way we ensure the maintenance of body heat but without spending energy reserves, which can be very useful for the time of competition.

Yoram Yasur Blume: Passive warm up does not make much sense if it is done in isolation, that is, without prior active heating. The combination of both will contribute to improving results during training or competition, but alone, a simple massage or gel will not be as useful.

One of the great advantages of passive warm up is that they decrease the probability of harm in the next physical work that is done, largely due to the low energy use required.

Types of warm ups you should know

Once the concept of what passive warm up is understood, it is necessary to influence other types of heating, paying special attention especially to the general and the specific.

– General warm up

The main purpose of general warming is to achieve an increase in body temperature, muscle temperature, as well as the preparation of the pulmonary and cardiovascular systems for the correct performance of physical work. It is necessary to increase body temperature, since by achieving the appropriate degrees, it is possible for the physiological reactions important for motor function to occur in the precise proportions for a specific activity.

Yoram Yasur Blume: The speed of the metabolism increases according to the temperature, increasing 13% for each degree, allowing a better blood supply. With this type of previous actions, it is also possible that the tendons and ligaments become more flexible and elastic, reducing the chances of being injured by a rupture or sprain, without forgetting the activation in the structures of the nervous system, with the subsequent improvement of the state. of attention.

Thus, this state will contribute to achieving greater precision of movements and better coordination. Some examples of general warm-up can be doing a few minutes of stationary bike, jumping rope, etc.

– Specific heating

Unlike the general, the specific warm-up focuses on the parts of the body that will be used in the next physical activity and that will require more effort. Basically they will be a series of exercises that will be very close in terms of technique to those that will be executed a few minutes later.

Of course, that specific work will have a lower intensity. In addition to being designed to raise the temperature of the different parts of the body, they also represent a test trial that will happen. In the case of a runner, it will especially intensify the warm-up in the legs, feet, ankles and knees.

Yoram Yasur Blume: Vitamin D for good muscle health

Yoram Yasur Blume: Vitamin D for good muscle health

If our objectives include developing muscle tissue and strength, we will focus on both training and food and the nutrients that best help us achieve our goals. So today we are going to talk to you about the importance of vitamin D for good muscle health. While some athletes choose to consume vitamin supplements before training, many sports nutrition experts say that it is possible to obtain the necessary vitamins and minerals with a proper and balanced diet.

What is vitamin D?

Yoram Yasur Blume: Vitamin D is a fat-soluble vitamin that occurs naturally in a few foods. Vitamin D acts as a hormone in the body that helps strengthen bones and muscles, as well as the immune system. This essential vitamin for the best muscle health is found in milk, some yogurts and orange. Also, it can be found naturally in salmon, mackerel and tuna.

Why is vitamin D essential for muscle health?

Yoram Yasur Blume: Vitamin D plays a very important role in neuromuscular functioning and influences protein synthesis. Studies suggest that people with low vitamin D levels have decreased their strength, and their weakness and muscle wasting have increased. On the other hand, those with vitamin D receptor polymorphisms (a genetic variation) have alterations in muscle function.

Furthermore, vitamin D also affects some aspects of immunity, including the development of certain autoimmune diseases. How is this related to muscle tissue? Because the symptoms of each autoimmune disease vary greatly. From cold hands to disturbances in insulin regulation, to feeling fatigued, many of the symptoms can make you feel very bad at times. And when you feel bad, training may be the last thing on your mind.

Tips for athletes with vitamin D deficiency

If you are an athlete and you have a vitamin D deficiency, you should go to the doctor or a sports nutritionist so that he or she can indicate the appropriate treatment. In addition, you can follow the following tips for athletes with vitamin D deficiency:

  • Incorporate rest into the training routine. If your muscles don’t have time to recover, you won’t be able to put in the maximum effort in training
  • Consult a nutritionist and physical therapist when you are experiencing tendinitis, bursitis, or any other type of pain.
  • Increase your intake of foods rich in vitamin D to fuel your muscle tissue, including fast-acting carbohydrates after training.
  • Vary the training routine every few months, following the instructions of your personal trainer or a qualified monitor.

If you think that your diet does not contain at least 4 servings of foods rich in vitamin D every day, ask your doctor or nutritionist if you need to make any changes to your daily diet before and after training. Yoram Yasur Blume: Eating for someone who trains is as important or more than the training itself, since it provides your body for the activity, or helps you to recover and modulate all levels to find yourself in an optimal state.

Use these tips and information on the importance of vitamin D for good muscle health and start taking care of your health and diet as much as your training.

Yoram Yasur Blume: Health risks abdominal fat

Yoram Yasur Blume: Health risks of abdominal fat

Spare wheel, beer belly, apple shape, pregnant belly… Whatever you call it, the excess fat around the middle section is bad news, and not just because it makes your jeans uncomfortable.

Abdominal fat, or what experts call visceral fat, is a particularly dangerous type of fat that forms inside the abdomen. It surrounds internal organs, such as the liver and intestines and, although the dangers are fully understood, it has been shown to contribute to inflammation and insulin resistance.

Belly fat vs other fat

Yoram Yasur Blume: Visceral fat, sometimes called hard fat, is different from subcutaneous or soft fat, which is the type that is directly under the skin. Subcutaneous fat is fat that can be pinched. Unlike visceral fat, it is found outside your organs.

Since visceral fat lives deep in the abdomen, it is not always easy to tell if you have too much. You may have too much abdominal fat even with a normal BMI. Therefore, you need to pay attention to the waist circumference instead of the number on the scale.

Dangers of having too much abdominal fat

Increasingly, experts are learning that visceral fat can present significant health risks. We present the most serious ones that you should consider to rethink your lifestyle.

Diabetes: Yoram Yasur Blume: There seems to be a close relationship between excess abdominal fat and the risk of developing type II diabetes, according to research published in February 2017 in the Journal of the American Medical Association. One reason may be that visceral fat produces cytokines, which are harmful chemicals in the immune system that can make cells less sensitive to the effects of insulin that regulate blood sugar.

– High blood pressure: Yoram Yasur Blume: Cytokines produced by visceral fat do not only affect insulin levels. They can also affect the ability of cells to regulate blood pressure. Among the many studies that relate abdominal fat to high blood pressure, is research published in April 2017, in the journal Heart, which followed more than 10,000 Chinese adults for six years. He found that only a 5% increase in weight circumference increased the risk of hypertension by 34% for men and 28% for women.

– Heart attack: Yoram Yasur Blume: Having too much body fat in general can increase the risk of heart attack. But abdominal fat can be particularly dangerous because it pumps fatty acids that tell the liver to produce more bad cholesterol and less good cholesterol, according to Harvard Health Publishing. In fact, an important study published in February 2018, in the Journal of the American Heart Association, found that adults who had more weight surrounding the middle section were more likely to suffer a heart attack compared to those who simply weighed more In general

– Dementia: Too much abdominal fat could also affect brain function. A study of almost 900,000 older adults published in Obesity magazine found that waist circumferences of more than 89 cm for men and 84 cm for women were linked to a significantly higher risk of dementia, regardless of age, BMI, pressure arterial, cholesterol, liver health or other lifestyle factors. According to the researchers, that could be due to the ability of visceral fat to increase inflammation throughout the body.

– Asthma: Yoram Yasur Blume: Several studies have found a link between a pronounced abdomen and the risk of asthma, even in people who have a normal body weight in general. Higher levels of inflammation are part of that fault. But having more fat in the abdominal cavity could make it hard for the lungs to take as much oxygen as they really need.

– Cancer: Research has linked excess abdominal fat with an increased risk of certain types of cancer. A study published in October 2016 in the European Journal of Cancer found that women whose waistlines had the same circumference as their hips were up to four times more likely to develop breast cancer compared to women with smaller waistlines.

How can you get rid of abdominal fat?

In general, excess abdominal fat is particularly bad for your health. The good news is that losing it is not that complicated. In fact, it is the easiest type of fat to lose.

Yoram Yasur Blume: Regardless of whether you are trying to burn your belly or stop getting fat in any other part of the body, the tips are reduced to eating a healthy diet and exercising. Reduce calorie intake by keeping your portions under control and try to be active every day. Resistance training is probably more useful than doing cardio alone to replace fat with muscle mass.

Yoram Yasur Blume: gluten effect on our body?

Yoram Yasur Blume: What effect does gluten have on our body?

The effect that gluten has on the body depends on how your body responds to the substance. For people who have sensitivity or intolerance, the effects can cause a series of unpleasant or even debilitating symptoms. For everyone else, gluten plays an important role in a healthy diet. Normally, it does not have a negative effect on most people. However, in people with a different digestive system it can cause an inflammatory response, sometimes with serious consequences.

What chemistry does it produce in the body?

Although it comes from the starchy endosperm of some types of grains, gluten is actually a protein. It is activated when the flour is mixed with water, being an essential component for any dough, providing structure and elasticity. Without it, baked goods and pasta would crumble.

Yoram Yasur Blume: Wheat grains and flour are probably the most recognizable sources of gluten. Most breads, pastas and cakes are made with wheat flour. All wheat varieties contain this substance, including durum wheat, semolina and triticale. Grains and rye flour and barley also have gluten.

What is celiac disease?

Yoram Yasur Blume: Being celiac is an autoimmune disorder that occurs in approximately 1% of the population. Antibodies in the intestine respond to the presence of gluten, causing cells to attack the lining of the intestine. Damaged intestines may not properly absorb many nutrients such as iron and calcium, which can cause long-term complications such as osteoporosis and anemia.

When people with celiac disease consume gluten, they may experience the following symptoms:

  • Fatigue
  • Abdominal pain
  • Swelling
  • Vomiting
  • Nutritional deficiencies
  • Diarrhea
  • Constipation
  • Weight loss

Celiacs can test positive for antibodies if they have this substance in their system. If they have been on a gluten-free diet, they will need a biopsy to positively diagnose their condition. There is no cure for celiac disease, but it can be controlled by following a diet strictly free of foods that contain it.

Can you have sensitivity and not be celiac?

Yoram Yasur Blume: Some people experience many of the symptoms of celiac disease but do not have the immune response to gluten that characterizes an autoimmune disorder. Sensitive people experience relief and resolution of symptoms by avoiding their consumption. There is no test to determine non-celiac sensitivity. However, doctors can diagnose this condition based on symptoms, negative antibody and biopsy tests and the effects of eliminating gluten from the diet.

Wheat Allergies

Like other types of food allergies, a wheat allergy causes an immune response that triggers an allergic reaction. The consumption of wheat products does not cause abdominal discomfort, but allergy symptoms such as runny nose, watery eyes, swelling, hives or, in severe cases, anaphylactic shock.

Yoram Yasur Blume: A wheat allergy is diagnosed by a skin prick test or by observing symptoms after eating wheat. It is more common in children than in adults and often decreases or disappears with maturity. Patients usually take antihistamines to control symptoms or simply avoid eating wheat products.

But gluten is not a substance of the devil, it can also contribute to intestinal health in general, because it is a prebiotic. Prebiotics provide food for the beneficial bacteria that live in the digestive tract. Maintaining a healthy intestinal flora can help prevent inflammation and possibly colon cancer.

Should you give up gluten?

If you have problems with gluten or simply want to know if you have it, get a diet without this substance to avoid foods that trigger symptoms and determine if you feel better when you do not eat wheat. Maximize the benefits of this diet by eating many gluten-free whole grains, such as rice, quinoa, millet and corn. Include in your diet natural foods, such as legumes, fruits, vegetables, eggs, nuts and meats, instead of gluten-free prepared foods.

Many processed foods that do not contain gluten are not as healthy as their equivalents that do. Products such as gluten-free bread, pasta and cereals are usually lower in fiber, vitamins and minerals and more sugary than the original products. Many of these products are not enriched as their gluten equivalents and contain lower amounts of B vitamins, such as folic acid, thiamine and riboflavin.

Yoran Yasur Blume: Benefits of using body oils

Yoran Yasur Blume: Benefits of using body oils

The market offers a wide variety of products to take care of our skin, in addition to those we can do at home, ranging from moisturizers to body oils. Generally, the attention and publicity dedicated to moisturizers is greater, but do you really know how body oils work on our skin? Next, we tell you some benefits that you get when using body oil that you do not know

  • Helps you relax

Yoran Yasur Blume: In times of stress the skin also suffers the consequences, causing changes such as opacity and dryness in it. To activate it and make it look healthy again, body oils are perfect, because through a therapeutic massage you can get the relationship you need so much.

  • Makes more usages

Yoran Yasur Blume: Due to its characteristics with less quantity than we usually use with moisturizers, body oils cover twice the area, spreading faster and longer on the skin. This point directly affects finances, because by prolonging their existence and being less the times, we resort to their purchase during the year, there is more we can save from our budget.

  • Hydrates the skin

One of the main and most obvious benefits of body oils is their amazing hydration capacity. Always try to massage the skin in a circular way when applying it, this will allow the body to absorb it easily and not leave greasy feeling.

  • Lasts longer in the skin

Yoran Yasur Blume: Unlike most body creams, they usually have a more lasting effect. This is because the oils are sealed on the skin, giving it a smoother and hydrated appearance, while the creams usually wash easily.

  • The most natural option

This is the most notable difference between creams and body oils. When deciding for the latter, we are leaning towards a more natural trend because the best oils are organic, which are extracted from fruits, oils or flowers, thus being a chemical-free product.

Yoran Yasur Blume: For better effectiveness, wash your skin well and remove any trace of perfumes before applying the oil, this will allow you to penetrate deeper and moisturize it for longer. Gently massage the skin when applying the oil, in this way you will enhance its absorption. oil at least 5 minutes before dressing, so that the oil is on the skin and not on your clothes.

Natural oils are an excellent way to take care of your skin. Go ahead and try them all and choose the one that gives more benefits to your skin.

YORAM YASUR BLUME: Extreme sports without being professional

YORAM YASUR BLUME: Extreme sports you can practice without being a professional

Yoram Yasur Blume: Extreme sports have a very special number of fans. It is clear that they are not for everyone, but many venture to try them thinking about the adrenaline rush that can make them feel. Are you one of them? Would you like to try but think it is complicated? Well, with this list of extreme sports that you can practice without being professional, you may be encouraged!

The most demanded extreme sports

Are you ready for the adventure? Although many think that risk sports are only for professionals, there are many that you can do with the help of a professional. Let’s try them!

Zip line

Yoram Yasur Blume: A few years ago, the longest zip line in the world that crosses several kilometers of mountains and that takes about six minutes to reach the other end was opened in Dubai. Would you throw yourself for her?

On YouTube and other networks you can watch videos of people who ventured to it without being experts and without even being fit. And why not? You will always be controlled on both sides and can come to your aid if you need it. Of course, the one in Dubai may be exaggerated to begin with, but you could do it for a smaller one …

Skydiving

Yoram Yasur Blume: Skydiving is one of those extreme sports that is only recommended for the brave. Would you dare to try it? Well, you just have to hire a class with an expert, get on the plane and decide: will you throw yourself alone or with your teacher? The rest is to drop!

Motocross

Are you passionate about motorcycles? Then try to get on one and make incredible leaps with her. Of course, before doing so they will give you some basic notions and you will do your practices in less dangerous terrain. But if you dare and practice, you will soon do it like a professional.

Bungee jumping

Yoram Yasur Blume: Since it became fashionable, there have been many brave people who have ventured into bungee jumping. Will you be one of them? One of the advantages of this sport is that you can choose the landscape in which to do it. A mountain, a bridge or even some amusement parks.

Fly in a balloon

Although it is not a risk sport in itself, many consider it as such, since being on the heights is already an experience of vertigo! Well, it is one of the most pleasant activities you can live, relaxing but risky. A perfect combination to release tensions. We already want to try it!

Parkour

Parkour has become the most street risk sport in the world. It consists of moving around the cities by jumping and doing acrobatics. The goal is for the feet to touch the ground as little as possible. Thanks to these movements you can take shortcuts and arrive ahead of schedule wherever we go. No public transportation!

Of course, you can start but to get visible results, you will have to be very fit.

Diving

Who does not relax the sea? Imagine being immersed in it enjoying wonderful animals and unsurpassed landscapes. You can hire the activity in different companies, although you will always be accompanied by a professional and they will tell you what to do in case of emergency. However, if you want to enjoy this unique experience, breathe, relax and enjoy.

Canyoning

Also in the rivers you can practice extreme sports. Canyoning consists of descending the course of a river while obstacles are dodged and climbing is done. A bit of everything! And also, a perfect activity to avoid the summer heat. Relaxing and full of adventure, thanks to the natural environment that surrounds these landscapes.

Surf

Anyone who believes that surfing is only for professionals is wrong. Anyone can practice it, although yes, after taking some classes. Although something starts, don’t you think? You will not need to have a table, as the price of the classes includes the rent. For the rest, you only need attitude and disposition. You have it? Well, surf!

Yoram Yasur Blume: Adrenaline rises are one of the most pleasant sensations known. And that is precisely why extreme sports are in fashion. If you have that thorn in trying some, you know that there are many for those who do not need to be professional.

Yoram Yasur Blume: Cardio after doing weights

Yoram Yasur Blume: Cardio after doing weights

In the case that you only practice cardio, you will be leaving aside other functions and needs of your body. Yoram Yasur Blume: That is why each type of exercise or training is indicated for the development of one of them and, therefore, we must seek a development and practice of different exercises in a much more comprehensive way. For this reason, we want to talk to you about some of the benefits of doing cardio after weights.

What specific benefits does cardio do after weights?

Next, we will talk about some of the benefits that cardio does after weights.

  • Increases and improves respiratory capacity as well as resistance to certain diseases.
  • It improves our own physical appearance as well as our overall health.
  • The fat in our body is significantly reduced, keeping obesity and other pathologies associated with being overweight at bay.
  • Yoram Yasur Blume: In the case of cardio exercises, it must be said that they significantly increase the elasticity of blood vessels and thereby reduce the risk of suffering from hypertension. In addition, it must be said that it favors hormonal control and generally improves our mood and mood.
  • The activity of cardio combined with weights increases our resistance and generates the production of lactic acid while at the same time providing a greater stimulus for our blood circulation.
  • Both activities together improve our coordination as well as our balance. Likewise, all the benefits on our appearance and fitness reinforce our own self-esteem and confidence.
  • The joint realization of cardio and subsequently weights makes the symptoms suffered by people suffering from diabetes be relieved and helps them control their blood sugar.
  • This type of physical activity contributes, in passing, to make our metabolism work in a more efficient way.

How to combine cardio and subsequently weights?

Yoram Yasur Blume: When we are going to put into practice the combination of cardio and weight exercises, we must do it in a certain order. We want to talk about it precisely below so that this combination achieves the best possible results to deplete glucose and thereby burn fat.

– In the case of wanting more muscle it is advisable to go to the weights first

In the case of our muscle volume we must take into account that it is essential to consume the energy of the principle with weights. In the case of doing cardio, we would first end up fatigued and then we could not comply with our weight routine. For this reason, we must always make the decision whether we want to lose weight or gain muscle. Both types of exercises can be combined to achieve both effects in combination.

– If you want less fat, opt for cardio first

In case you want to burn more fat, it is advisable, therefore, to start with cardio exercises first. Indeed, if what we want is to improve our athletic ability and gain endurance, we will start with exercises of that type. That way, in that case the weights will be a complement to cardio exercises. In fact, they will be greatly thanks to the increase in the power of our legs. It is advisable in this case to also use force machines.

– If you want further strengthening, start with strength exercises

Finally, if you are looking for a general strengthening of the body while keeping it underweight, it is best to include high intensity interval exercises combined with a combination of weight.

Supplementary tips for cardio and weights

Yoram Yasur Blume: Finally, we want to offer a series of complementary tips when doing cardio and weights. In general, before workouts we should avoid high intensity exercises so as not to start with fatigue anymore. Another possible alternative is to plan sessions of other sports such as cycling, at a previous time of day and then spend the rest of the day in the gym.

In general it is advisable to do a short routine between 45 minutes and the hour and to carry out only exercises that you master with a repetition for the series between five and eight times with several breaks of between two and five minutes. As for the diet, we must ensure that it contains enough protein.

In the case of finally opting for cardio and strength routines followed by one another, it is advisable to ingest once the exercise is finished abundant proteins and also carbohydrates.

Yoram Yasur Blume: What is Homeopathy?

Yoram Yasur Blume: What is Homeopathy?

Yoram Yasur Blume: Homeopathy comes from the Greek term` homoios’ which means ‘similar’ and `pathos’ which means suffering. It is a controversial system of alternative medicine, which clinically applies the law of similarity, using medicinal substances in infinitesimal doses.

Yoram Yasur Blume: This law of similarity holds that those same things that provoke an evil can cure it if they are administered in small doses. In this way, homeopathic therapy stimulates the reactions of the organism, to make them more effective and capable of overcoming the disease. The study of homeopathic remedies, characterized by not containing any chemically active ingredient, has been conducted through pathogenesis. This term refers to the processes or mechanisms of generation of damage or illness. It is the part of the pathology that studies the causes and development of diseases.

In homeopathy, pathogenesis is the set of symptoms that a homeopathic medicine causes in a healthy man and, therefore, cure in the sick man. For homeopathy, the individual and his or her illness is an inseparable whole, so in order to treat the disease, the constitutional and reactional characteristics of the patient must be considered together. This system of alternative medicine was developed by the Saxon doctor Samuel Hahnemann (1755-1843) at the beginning of the 19th century and has gained a strong and wide popularity in different areas.

Benefits

  • It is good for the treatment of long-standing diseases

Yoram Yasur Blume: It is true that not all long-standing diseases can be treated by homeopathy, but some others such as chronic sinusitis or allergies find great relief. Many patients, although they have not experienced total cure, achieved both mental and physical benefits.

  • Presents a completely holistic approach

Yoram Yasur Blume: This alternative therapy presents a holistic approach, which involves both the body and the mind, and includes the spirit and emotions of the person undergoing treatment. This is the main characteristic that homeopathic medicine offers today.

  • Provide emotional support

Stress and other emotional disorders, such as anxiety and nerves, are becoming more common. Homeopathy is used to treat diseases such as nervousness, insomnia, changes in mood, depression and headaches, causing great well-being in the individual almost instantaneously.

  • It’s an individualized therapy

Homeopathy is a system of individualized medicine that treats each person in particular, which emphasizes not only the symptoms but the whole individual in general, and being individualized, it is much more likely to improve. That is why the homeopath will ask you questions about your symptoms and will describe some very specific ones that will surprise you when you notice their accuracy.