A) Include vegetables in your diet.

Vegetables and fruits provide mineral supplies and vitamins, which are essential for people who practice sports fitness. When you increase your body requires more inputs of these complements in order to be strong and healthy enough to enhance its performance.

B) Calcium for bones.

A rich amount of calcium in your diet will help your bones to become stronger. So if you are into sports fitness, make sure to enclose it in your daily diet.

Just remember if you expose your body to severe physical activity your bones will have to support an extra charge and it’s important to have them strong in order to avoid problems, like fractures or illnesses as “osteoporosis.”

Calcium is present in some mineral supplements and vitamines. It can be found too in foods like spinaches, soja, sardines, octopus, tofu and many dairy products.

C) Drink a lot of liquid.

Even the human body can resist without food for long time, it doesn’t happens the same with drinking. Two or three days without liquid intake can be fatal. That can give you an idea of how much important is water for our body.

Of course water is the most important ingredient in human body. Due to transpiration, we loose liquids so we need to replace the lost fluids in our organism so as to avoid serious problems that could even arrive, in some extreme cases, to death. Hence the importance for people doing exhausting exercises, to drink a lot of water.

In some cases, when the effort is very high, only water may not be enough. Then drinking sports drinks will help to replace, not only the lost water but also the additional mineral salts and carbohydrates that our body looses when sweating. Especially for people practicing sports fitness those drinks can be very useful.

D) Warming up and stretching properly.

Taking our body from normal to strong activity can cause muscular problems because our body is not yet ready for it. Warming up and stretching your body is necessary. Even sometimes we are anxious to start our favorite sports, or we don’t have a lot of time, warming up is never a loose of time.

Also, after finishing the sports, is highly recommended stretching your muscles; when they are still warm. This will help to improve elasticity and performance in the future.

Fitness can be defined as to be in good physical condition. It’s a general feeling that athletes are very fit, because they work is focused on performance orientated to fitness for sports. Nevertheless there is no need to be an athlete to be fit. Doing some corporal exercise will improve your fitness and healthiness, it doesn’t matter your age or physical complexion.

This theme focuses on health-related fitness, which can help feeling well and decreasing the risk of having certain health problems. Modifying your habits and your daily routine will help you to improve your fitness.

Benefits of fitness

Fitness helps you feeling better and having more vigor to face work and to enjoy your leisure time. You will feel this extra energy will enhance simple activities like playing with your children, cooking or cycling. If you keep active and fit, you burn up more calories, even when resting. For this you can lose weight in case you have extra kilos. Having good physical fitness helps to an easy sleep, keep your mind attentive and reduce stress. Fitness is good for your body lowering risk of cardiovascular illnesses, colon cancer, high blood pressure and diabetes

How much physical activity is adequate?

Making physical activity one of the normal activities in your daily life, is necessary to improve your health. There are different options according to your time availability and also your tastes. Daily moderate exercise, like fast walking, can be done for about 30 minutes, 5 days a week or more. If you prefer stronger activities, like running, then 3 days a week 20 minutes or more will be suitable. Running increases your heart rate considerably. Children and teens should have activity one or more hours a day.

Cheers, and welcome to the blog!
Marcos Gomez