Lifestyle, definition and meaning

Notes by dr Claudio Italiano

Here are the 10 tips that Dietologists has long spread to a useful and balanced diet:
1. Never skip meals from breakfast: better a 5-point diet, ie with 5 meals rather than 2 meals throughout the day.
2.Insert a good portion of vegetables and carbohydrates in every meal, favoring wholemeal ones and prefer low-fat foods
3. In snacks (maximum 2 times / day) prefer fruit
4. Limit the frequency of cheeses to 2-3 times / week, especially if you suffer from dyslipidemia and hypercholesterolemia
5. Consume the fish at least 2 times / week
6. Enter at least 2-3 times / week, in one of the main meals, unique dishes such as:
- legume and cereal soup, accompanied by a vegetable side dish
- salad with egg, or lean ham / mozzarella / tuna, accompanied by a portion of bread
- cold pasta or rice dressed with vegetables (rice salad, like italian style)
7. Prefer the vegetable seasonings for the first courses (tomato, zucchini, aubergines, broccoletti) limiting instead the richest sauces
8. Avoid the sum, in the same meal, of foods with the same nutritional function (eg meat + cheese, bread + pasta, potatoes + bread ...)
9. Limit the consumption of sweets, preferably at the end of a meal or at breakfast, rather than after meals
10. Drink at least 1.5 liters of liquids per day (mainly water or unsweetened drinks); this contribution is obviously reduced if you suffer from heart failure.
After the phase in which we have restarted the metabolism, we add some exercises aimed at different parts of the body.

Where to train?

affondi, addominali, push up Because constancy in training is essential but life is equally unpredictable, with a series of basic exercises we can train anywhere, without binding our appointment to a specific place and without feeling guilty if we can not go to the gym. For example, at home, we already have everything we need: steps, chairs, water bottles. I recommend adding one or more elastics - they are in modest numbers in all sports stores, of different colors depending on the intensity - with which to complete the resistance path ".

How and how much to train?

'' With regularity, awareness and attention, not to get hurt. Given that at least three times a week it is good to find at least 50 minutes / hour to get in shape, it is good to alternate exercises to strengthen the muscles to exercises for the cardiovascular apparatus, to stretching practices such as yoga and pilates ".

How to strengthen?

First of all, you need to be careful with the back, use the neck in a suitable way and avoid overloads: the side raises of the arms, for example, are useful even without weights, because we are already moving the weight of the arm. Let's see some targeted exercises, to be repeated at least 3 times in a series of 30.

Legs - Squat (vertical bending)

Easy: sit and stand up from the chair (30v x 3). inhaling in session and breathing out.
Complex: standing in front of the chair, holding the backrest with your hands, bending the legs, bringing the pelvis to the floor and coming back to your feet, avoiding tight closing corners.

Step - step

Up and down a step, then increasing to two steps.
Lunges
Standing, bring forward a leg by lowering the pelvis until you have the quadriceps parallel to the floor and return by stretching the back leg. Go back and repeat with the other leg. Also in this case, avoid too tight knee closing angles.

Abdominals - crunch

Back to the ground, legs bent, heels resting and toes raised, bring the chin to the knees. You do not need to bring your head up to your knees. the important thing is to feel the work on the abdominals and not on the cervical one, by raising the neck with the shoulders without stretching it over.

Back - Superman position

Lying on the ground, belly on the ground, arms and legs stretched out. Contract the thighs and buttocks very well (to protect the lumbar area) and raise arms and legs at the same time inhaling, then lower them and exhale.

Arms - Push up

Knees on the ground, arms stretched to the width of the chest, we draw a right-angled triangle with the floor, keeping the trunk extended and the buttocks firm so as not to bulge. Fold your arms until you touch the floor with your chest and go back up.

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