Ditch the pounds (and dust) superfluous!

Did you know that you can burn a lot of calories doing the housework? That's the truth! If you do you're never bet, it is time to find out how much energy you spend on household chores.

We are aware that you do not always have time to take a walk or go to a gym. So we wanted to know how much energy we spend doing certain tasks like vacuuming or ironing. If lack of time is chronic home, you will discover what tasks you will burn more calories while having a clean house!

Board = 115 kcal / h
Let's start with the activity that requires the least energy. Ironing does not require much effort, but 115 kcal, this is not nothing. If you do some ironing every day, you will eventually burn out by a few pounds.

Make dust = 175 kcal / h
Make dust requires a reasonable effort, especially the right arm (unless you are left-handed). The more you make moves, more calories you burn. Go hunting dust, even in the remotest corners of the house!

Washing windows = 180 kcal / h
Have you ever thought about the number of movements of squeegee apply washing all the windows of the house? Know that you are not doing all these movements for nothing, because in addition to having clean windows, you also melt a little fat!

Vacuum = 200 kcal / h
Vacuuming is at almost exactly the task that requires the most effort, especially if you need to move chairs, beds and furniture. Survey a piece from one side to the other, bending, etc. help you burn calories faster!

Gardening = 285 kcal / h
Browse the lawn down, crouch to remove weeds and plant new bulbs are all activities that require physical exertion fairly steady. You even use different muscle groups, such as the arms and thighs. Your body will thank you!

Tip: beware of the postures you take when you garden. If you stay too long in one position, there is a good chance that you do not know the next move. So take breaks regularly and stretch out your back.

Leg muscles, it's working!

To keep your leg muscles in shape, literally as well as figuratively, it must move more. Did you know that it is possible, even when you are at home or office?

Want to shaping your muscles in your legs? You obviously do not know that exercise actually helps keep your legs in shape (s). But it may be impossible for you to make your weekly fitness center? Or you fear to walk or ride a bike in the rain fall? A little creativity can work wonders!

Flex your muscles all day

You can do many exercises in one day during your normal daily activities. You may well lead your balance and coordination while remaining consistently on one leg. Do this exercise three times a day, 30 seconds per leg. It's easy while you wait for the bus or train, while you do the dishes, etc. You can also make the exercise more difficult by swinging the other leg, launching into the air and then catching a small ball or spoon, etc.

Fitness in office

At the office, too, or at the kitchen table, or even the bathroom, you can work your muscles by slightly bending your legs until they form a right angle. By doing a few times a day small series of 10 separated by a half-minute rest bending, you will improve the condition of your legs. Even better to strengthen the muscles of your legs: dangle about feet by relying on the heel and the toes, stretch as high as possible on your toes and swing on your heels. It's fast and it goes unnoticed, such as when waiting in line at the checkout.

Train your ass!

It is possible to train his ass sitting in the car or standing in line to checkout. Stretch your glutes for 15 seconds spaced series of short breaks. Stretch your muscles while you inhale and release them as you exhale. This exercise not only strengthens your buttocks, but it also reduces stress.

Dance in the car ...

In traffic, you can use the time to train your abs. Concentrate on your chest, do as if you were an exotic dancer and make circles with your diaphragm. This is not only good for your height and your abs, but also to strengthen the lower back.

Get active in two

Staying fit is good, but you train with the person you love, that's even better! A great opportunity to spend time together and, at the same time, relieve stress and tension of daily routines.

JOGGING / RUNNING

It's good for all muscles of the body, but it is the heart that benefits most. Indeed, all endurance sports improve the cardiovascular system. With 30-45 minutes of running or jogging a week, you will already see the muscles in your calves, your thighs and hamstrings take shape nicely! Biceps, abs and chest muscles also benefit from your efforts because, contrary to popular belief, the race also work the upper body through the arm movements.

How to snowboard as a couple?

It all depends on your level. If your partner is addicted to running, do not start at his side! However, ask him to run with you the first ten minutes before he left at his own pace. This will act as a warm-up for him and then you can, you, too, continue at your own pace, while having shared with him his favorite sport. However, if both of you are beginners or if he starts running again after a shutdown period, run together gradually. Pushing limits is always more fun with a friend! Start with short sessions of 15 minutes and stretch them slowly over weeks.

Where can you run?

In the woods or parks on the outskirts of the city. The important thing is to be able to relax and remove the stress of everyday life.

And the bonus?

Stretching after running, a key moment! Ask your significant other to help you stretch. To stretch the muscles of the thighs, one of you gets longer with one leg bent on the ground, while holding the other leg in the air. The other person then pushes on the leg lifted.

ROLLER-SKATE

It's good for the glutes and legs. Pushing on your legs, you work all your muscles and all your joints. This is a good way to prevent rheumatism and other ailments related to the sometimes awkward postures throughout the day.

How to snowboard as a couple?

If you try both the roller-skating for the first time, this is the perfect opportunity to do it together. Start by choosing straight lines or areas reserved for the sport. With your partner behind you, his hands on your hips, you will quickly learn quickly and gain confidence in you. After this first goal achieved, try longer walks hand in hand.

Where to roller-skate?

Often specific tracks are equipped for the sport on the big avenues, beachfront or in parks. And if you're really motivated, why not go shopping on skates on Saturday morning?

And the bonus?

Walks and pleasure parties are an integral part of the sport, which is a good way to get closer to each other and take a breath of fresh air.

SPORTS HALL

It's good for ... everything! Most clubs offer a variety of activities. Courses can also be a great way to discover a new discipline or perform movements and exercises that you never made ​​your own.

How to snowboard as a couple?

In a club, you can choose the unit or course to suit your level, your wishes and your endurance. You can opt for a course that suits you both or just pedal, row or 'run' on all machines available. Even if your goals are different, the advantage of the fitness room is the fact that the services offered can be customized for each individual. And do not forget the synchronized swimming, even if we think that this sport is usually reserved for women, your sweetheart will be surprised by the effort required!

Get active, change of pace!

Sport is a great motivating activity for some, desperate for others ... Personally, I've always loved playing sports that I consider just as relaxing qu'énergisant. Exercise works for me as a good therapy: it rids me of all my little problems.

Having always played sports alone, it took me a long time before I realized that my practice was unfortunately not the best. It is a physiotherapist who has opened my eyes. I am ashamed today when I think of many "good" advice given to girlfriends to achieve optimal results! Now that the truth is established, I want to share with you. Taking the time to exercise , as well do it properly.

Know then that it is above all essential to modulate the pace.

In gym, for example, do not hesitate to change bikes every 20 minutes to prevent the body gets used to the movement and starts to work "mechanically".

Those who are particularly fond of group classes in the gym do not have to worry: the program of these courses requires just changing rhythm. It only remains to give you background and put all your energy!

For outdoor sports, such as joggers or cyclists, it is against capital to include in the course of peak velocity or force of a few hundred meters to mobilize muscles and draw the body's resources.

As for swimmers, they will apply to alternate breaststroke, crawl and back. Time seem to pass more quickly also ...

Finally, what counts above all is that the sport does not become a nightmare. Do not forget it. If one day you run out of form, decrease the rate. You will catch up another day! Sport must indeed remain a time of fun and relaxation, a source of well-being. I do not know anyone who returned the sport, does not feel a thousand times better.

Walking burning calories

There are walking and walking ... Nordic walking is a very popular sport among young and old alike. It allows to burn between 20 and 40% more energy than jogging. Without getting winded!

Did you know that walking helps you burn calories? Especially if you opt for Nordic walking: it allows you to burn between 20 and 40% more energy than jogging! Moreover, without being out of breath, which leaves you plenty of time to talk quietly while playing sports. In short, an ideal activity to practice with friends!

Nordic walking is a sport and is practiced intensive walking with two sticks or "poles". She was born in Finland as a summer country skiers training. It combines the positive benefits of sustained cross-country march effects.

Playing hard without seeming ...
Nordic walking is not limited to simply walk. This is a safe sport, developed in collaboration with physicians, scientists and fitness professionals. In this sport, you have a pressure greater than during normal walking ground, but thanks to the use of "poles", the lower limb joints are less stressed. That's why this sport is particularly suitable for people with such knee problems. While walking, you apply more intensively the muscles of the shoulders and arms, and back muscles you exercise, pectorals and abdominals. During a workout, not less than 90% of muscles are thus made contribution! The result is an overall body workout, you spend between 20 and 40% more energy compared to jogging.

What do you need?
To walk, you do not necessarily need a special outfit. Outfits walk are obviously very attractive, but in reality, they are superfluous! To start Nordic walking, equip yourself before any good walking shoes and, of course, a pair of sticks. You can find all kinds and all brands. Be careful not to confuse these sticks with ordinary walking sticks. The poles used for Nordic walking are longer, have a different flexibility, ergonomic handle and often interchangeable tip. They are made of aluminum or carbon (synthetic), both light and strong materials. When you buy your "pole", make sure that its length corresponds to ± 2/3 of that of your body. Prices sticks vary between 55 and 120 euros a pair.

Nordic walking course
Nordic walking may well have looks simple, it uses different techniques and has several levels of difficulty. For beginners, it is advisable to take a short course to learn the proper technique to apply. Believe us, walking has never been so beneficial!

3 yoga poses for better sleep

Yoga is an excellent anti-stress. Do you have trouble falling asleep? Incorporate some yoga into your daily routine! This can make you well. More Want to suggest three yoga postures accessible to everyone, which will help you relax your body and mind before going to bed.


Yoga Posture 1: Shoemaker (Baddha Konasana)
Sit on the floor with legs stretched in front of you, bend your knees, bring your heels as close to the pubic bone and attach soles. Place your hands on your feet or ankles. Inhale as you lean forward, keeping your back straight. Continue breathing in this position to feel the tension drain. Hold the position for about 2 minutes.


Yoga Posture 2: The eye of the needle
Lie down on the floor, back flat. Bend your knees and place the soles of your feet on the ground. Bring your right knee to your chest. Place your left ankle on your right knee, making sure to keep your hips on the ground. Put your hands on your right shin and bring your right leg to your chest.

Inhale and exhale in this position, making sure your hips stay flat on the floor. Release when you feel a gentle stretch. Repeat with the other leg.


Yoga Posture 3: The child
Sit on your heels. Spread your knees so that they are aligned with your hips. Inhale and exhale deeply lowering the torso forward to your forehead up against the floor and your chest on your knees. Your arms are above your head to help you stretch. Bring them to the side until your hands touch your feet, palms facing upwards. Continue to breathe deeply and hold the posture 2 min.