The best exercises for varicose veins

A high percentage of the world population suffers from varicose veins, this percentage increases significantly among those professionals whose work keeps sitting for several hours a day in his office. Besides being unsightly, the varices can be very painful and cause a feeling of tiredness and swelling in the legs that takes away the desire to go out and exercise. However, although varicose veins can be influenced by a genetic predisposition, there are some ways to prevent varicose veins and ease the pain of those we already have. In this article we show  the best exercises for varicose veins.

Walk

It is the simplest exercise and at the same time, the most effective. For varicose veins, it is advisable to keep the legs in constant motion . Walking is very effective in improving the flow of our legs. Forget excuses like lack of time and laziness: instead of taking the elevator, walk up the stairs , and instead of taking the car to work, if not far, go a short stroll. Making these small daily efforts will have great rewards when you start to feel your lighter and less congested legs.

Pedal

This is a specific exercise to improve the state of our varices. Lying or lying on the floor with your back straight lying on the floor, put your hands at your side or if you prefer, under your buttocks to prevent back loads. Lift your legs off the ground and in the air, as if you were pedaling a bicycle . The more you upload the legs, more you will increase circulation. Otherwise, if the legs are closer to the ground level, which is to tone your abs get.

Leg lifts

Unlike the leg lifts that are usually made in the gym, designed to tone thighs and buttocks, these surveys are designed to improve blood flow throughout the leg . Lying / an on the floor, with your back supported and your hands under your buttocks, lift one leg at a time and keep it lifted into position perpendicular to the ground, as forming a L. Hold the leg up until you feel like low blood from your feet to the thighs. Repeat with one leg at a time.
To complete the exercise, you may repeat, lying / a but, this time, stand against a wall. Raise your legs at the same time, again making an L, and keep them leaning against the wall for a while until you feel improve circulation in your legs.

Knee flexion and ankle

Return to lying on the floor and slowly raises your knee toward your chest, calf folded down . While holding this position, turn your ankle in different positions several times. Do it slowly and hard, do not let your foot hanging freely. Repeat several times alternating both legs

Small tips

Because varicose veins are caused by genetic factors, there is no foolproof method to prevent them . However, improving your circulation and tone your muscles reduce the risk of developing or at least they leave more. In addition, there are other little tips that can help with the problem of varicose veins:

• Prevent overweight
• Keeping a diet and fiber and low in salt
• Avoid heels
• Keep your legs elevated whenever possible
• Do not cross your legs while sitting

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How to burn fat running or jogging

When we burn fat , running is one of the most recommended activities. Depending on the speed with which  to rush around or we run, you can burn 8.5 to 11 calories per minute with this activity. But it is also true that this rate of caloric burns quickly if stall is usually always make the same type of activity. So you can expect this type of physical activity to burn fat? Sure: learn the tricks to know how to burn fat running or jogging .

How to burn fat

In high intensity exercise, the body uses carbohydrates as fuel and burns fat to make more sustained and slow exercises. This leads us to believe that it is better jogging and moderate speed instead of looking to burn fat. This is partly true, but we must take into account a very important aspect if we want to burn fat running or jogging : for the body to burn fat, you must use more calories than incorporating. So the more we run trotemos or-even-slow rhythms, burn more fat.

Tips to burn fat effectively to jog or run

• No notes to high-intensity exercise or cover long distances. Instead, run or jog at a steady pace, but to add an extra calorie burn, add small increments of speed for 30 seconds every 2 minutes. These ranges of high impact routines amid sustained trot will be more effective than the fact run long distances.
• Another trick to burn more calories running or jogging is in steep terrain. For every degree of inclination of the surface will increase by 10% the total calories burned. If you use a treadmill, an inclination of the tape can dramatically increase the results to burn fat .

• Running in the morning: exercising before eating a hearty breakfast helps burn more fat. Consume only a light bite and a brew like coffee or green tea before jogging to be optimum your metabolism and help you the calorie burning . But do beware: if you're going to run a long time it is important to replenish the body.
• Take a break in the middle of your routine of jogging. If, for example, you run 30 minutes, take a 20 minute break and then you keep trotting, metabolic rate will help you burn fat more easily than if you did a single block of exercise.

Follow these tips to lose fat running and take advantage of the huge benefits that have the habit of running for health. 

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Tips for going to the gym

The first step in what thou hast, these registered to a fitness center. Congratulations!, now you have ... go. At the beginning, it is normal that won't - the force of a sedentary lifestyle is not easy to overcome. But don't let this crush tea; mentalizate to sweat like crazy and read our tips to go to the gym for the experience as rewarding as possible.

1. Clean the equipment 

There is something that is for sure: you gave when you registered to the gym to fish diseases. For this reason, it is very important that before to hop into the walker - or any other appliance- disinfects areas that will be in contact with your body. Keep in mind that in general the rooms have a disinfectant and a clean cloth to use them. Once you finish the exercise, clean again. With this simple measure, you'll be helping to maintain the place.

2. respect the time limits

Every day, gyms meet more and more people. For this reason, and so that everyone can access the equipment, its use is usually limited. Thus, in the most popular machines as the treadmill and bicycle, it is likely that you can be at most 30 minutes. Respect these limits and so this does not affect your routine, diversifies your activity. You try to use the least used appliances.

3. be cautious

Going to the gym can be an excellent opportunity to create links and build friendships. Well, not all people have these goals when they go to work out. In fact, it is very frequent that physical activity is an instance to relax and chat with yourself. For this reason, if you tend to be the talkative group, limits your instincts. Generates conversations, Yes, but make sure you respect the space of others. You can use this instance to reconnect with yourself and to listen to some music.

4. Saves the hygiene 

When more people, more germs and dirt. For this reason, it saves a good hygiene. Ponte a comfortable clothing (that does not make you sweat in excess) and don't forget to apply deodorant before you begin. Prevents fragrances with strong aromas, so as not to disadvantage persons who may be allergic. Finally, after the end of the physical activity, don't miss a bathroom with hot water - this will be ideal to relax your muscles.

5. Date Time 

Be patient with yourself, not sobreexijas from the first time. Otherwise, you will be increasing the risks of injuries and muscular contractions -especially if you were in the total inactivity. To prevent this from happening, look to the guidance of the coach in charge; be sure to tell you about any injury that you've experienced. Only in this way, he can guide you in the best way. 

These are just a few tips. Keep them in mind and get ready to start the stage more active and healthy in your life. Gym awaits you! 

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