7 exercises that reduce the symptoms of PMS

Instead of anxiously waiting to spend the days of PMS (premenstrual syndrome), get up and do the exercises described below. They will help you to relax, to improve circulation and to detach you from food or stomach pain.

Lie on your back. Bend your legs and bring your knees as close as possible to the chest. With hands press the legs to the chest so that the palms be merged (see picture). Very slowly breathe in and breathe out 15 times.

Lie on your stomach, bend your legs and feet direct them towards your buttocks. With the left hand grasp the left leg, and right arm - right leg. Then, as you breathe in raise your thighs and upper body (see picture). Be careful, it is not necessary to lift very high. Stay in this position until you breathe out and breathe three times. Lower thighs and chest on the floor. Repeat this exercise again.

Lie on your back. Bend your knees and start to descend to the floor, and at the same time merge feet. Place the palms on the thighs and with them stretch the legs (see picture). Do not spread your legs too! The moment you start to feel pain stop placing knees. Hold in this position for a minute, constantly breathe slowly and deeply. Repeat this exercise at least 2 times.

Lie on your back.Put your hands on the floor while they press down, raise the legs up towards the ceiling. Then, place your hands on your waist to keep the body in that position (see picture). Breathe in and breathe out deeply 7-8 times, and then lower.

Stand upright, so that the legs to be set at the same width with shoulders. Bend forward and lower your upper body toward the floor. The palm of his right hand, place the left elbow and the palm of his left hand - right elbow (see picture). Very slow move the upper body left-right. Do it one minute.

Lie on your stomach and lean elbows and palms of the hands keep them glued to the floor. While you breathe in, lift the upper body and left leg (see picture). Breathe out while I pull back on the floor. Repeat, but this time lift your right foot. Make 10 alternating repetitions.

Kneel on your knees and lean arms. Palms of the hands should be under your shoulders and knees under hips. Start replacing the buttocks back on his feet, and move your chest towards knees. Forehead rely on the floor, and hands pull back on his feet (see picture). Hold this position for 1-2 minutes.

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Jessica Alba: Diet

Just two months after her birth, she regained her lovely figure. With the help of the diet developed by her trainer Ramona Braganca, Jessica Alba melt pregnancy weight and now she looks more beautiful. 3-2-1 diet includes 3 meals, 2 snacks and drinking at least 1 liter of water per day.

DIET

Breakfast: omelet of egg whites or hard boiled eggs with fruit.

Jessica Alba's breakfast is rich with protein. When you eat protein-rich breakfast, you get the energy you need to perform daily activities and later you will not feel a strong hunger. The whites of the eggs have few calories, high in protein and give you energy to start the day. Fruits will supply you with the necessary antioxidants and vitamins to stay healthy. Because of that, this breakfast is a good example of how you breakfast should look like.

Lunch: salad with 170g chicken breast or tuna, vegetables, olive oil, lemon juice and herbs.

The salad is a healthy and adequate food for lunch. But you should choose the ingredients carefully. To make a low-calorie salad, do not use mayonnaise. 

Dinner: lean meat (fish, chicken or beef tenderloin) and vegetables.

If you want to control your weight, dinner of meat and vegetables is a great choice for you. Dinner should be the lightest meal of the day, so choose the ingredients 

carefully.

Snack: fruit, vegetables and lean cheese.

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Muscle pain after exercise

After long time without exercising, you ambitiously enter a fitness room and spend the last drop of your energy. You return home satisfied with the thought "it was difficult, but I succeed" and fall asleep. Then the next day comes and you wake up with muscles pain. 

These are the recommended methods to avoid the muscle pain caused by exercise:

1. Practice active recovery. For the muscle recovery rest is necessary, but lying in your bed will not help you. Experts recommend light cardio exercise, such as walking, swimming or yoga. If the pain is very big, it is enough just to walk. But if the pain is mild and you have the desire to continue with the exercise, do not hesitate, just reduce the intensity or change the exercises.

2. Massage your muscles. Massage relaxes muscles and reduces inflammation. 

3. Do gentle stretching exercises. By stretching the muscles you will immediately feel relief. Although scientists are not convinced that stretching mend muscle pain, they still recommend it as a way for its mitigation. Easy and slowly stretch the entire body.

4. Take an aspirin. To reduce the pain immediately, drink an aspirin. It reduces inflammation and improve blood circulation.

5. Cold bath or cold ice compresses. If you feel unbearable pain, you can fill the tub with cold water and stay in it for ten minutes. Get slowly and do not immerse the body over the chest. If you are afraid of the cold bath, you can put ice cold compresses on muscles that bother you.

6. Sleep enough. Make sure you have at least 8 hours of good sleep. Body recovers while you sleep.

7. Eat healthy and drink enough water. It is necessary to drink plenty of water before, during and after your workout. And here is food that helps with muscle pain:

• blueberries
• cherries (cherry juice)
• pomegranates
• bananas
• ginger
• almonds
• salmon
• chocolate milk

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Victoria's Secret Angels - exercise

Victoria's Secret runways have the power to hypnotise you not only with angelic creations, but with gorgeous bodies. These angels bodies are an inspiration for every woman.

You have a desire to improve your appearance? Beautiful Alessandra Ambrosio, Erin Heatherton and Candice Swanpoel along with their coach Justin Gelband will help you make the first steps.

This year, VS angels shared how they prepare before the biggest lingerie show. In the following videos you will find exercises for core body, arms, legs and buttocks, as well as cardio and complete training for the whole body that you can do anywhere.

Core exercises

Butt exercises

Legs exercises

Arms exercises

Cardio

Jet set exercises for the whole body without 

using gym equipment

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Medical diet

Everyday breakfast:

1  fruit (can be orange, apple, peach, pear, but should not be a banana or grapes)

1 rusk

a cup of coffee or tea (no sugar and no artificial sweeteners)

1st Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

2 tomatoes

1 cucumber

2 rusks

2nd Day

Lunch:

1 orange 

1 boiled egg

0.5p yoghurt

Dinner:

0.2p coooked beef

1 tomato

1 orange

1 rusk

coffee or tea, without sugar

3rd Day

Lunch:

1 orange

1 boiled egg

0.5p yoghurt

lettuce or cucumber salad

Dinner:

0.2p coooked beef

1 orange

1 rusk

coffee or tea, without sugar

4th Day

Lunch:

0.2p cow cheese

1 tomato

1 rusk

Dinner:

0.2p coooked beef

2 tomatoes

1 apple

1 rusk

5th Day

Lunch:

0.4p cooked meat or fish

1 tomato

1 rusk

Dinner:

0.6p cooked carrot, peas or broccoli

1 boiled egg

1 tomato

RULES:

Foods should be eaten one after another by order.

During the diet you should not consume alcohol.

The meat and vegetables are consumed boiled in water seasoned with soup cube.

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Stop feeding your feelings

Emotional eating is a habit of regularly consuming large quantities of food, usually fast, greasy or sugary foods, as a result of your feelings, not hunger. 

How to recognize it?

• Emotional hunger appears suddenly and physical "creates" gradually.
• If you suffer from emotional hunger, you eat certain foods such as ice cream, chips, pizza and only that food will satisfy you. If you eat because you're really hungry, you will think about other options and will include healthier food.
• Emotional eating does not stop when your hunger is satisfied and you continue with eating. If you eat because you are really hunger, you'll probably stop entering food when you feel that your hunger disappeared.
• Emotional hunger begins in your head. Physical hunger occurs in the stomach.
• Once your emotional hunger would be "happy", it causes feelings of guilt. If eating is caused by actual physical hunger, there won't be such a problem.

How to stop it?

Although emotional eating is caused by negative emotions, you can control the continuing need for the consumption of large amounts of harmful foods. Here are a few tips.

1. Learn how to make a difference between physical and emotional hunger.
2. Discover what causes your emotional hunger.
3. Get rid of the temptation (ice cream, chocolate, chips)
4. Satisfy your hunger with healthy food.
5. Find an activity that will replace your eating.
6. Do not skip regular meals.
7. Kill your boredom.
8. Reduce your stress.
9. Exercise.
10. Sleep enough.

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Nicole Scherzinger : Diet and Fitness

Nicole Scherzinger's moto: "Stay active, eat everything in moderation and stop being so tough on yourself."

To keep her body in top shape, Nicole Scherzinger eats everything, but in moderation and never skip meals. "Even with my crazy schedule, I'm never skipping meals." - says Nicole for the Shape magazine.

MENU

Breakfast: soft-boiled eggs, smoked salmon and integral bread

Lunch: thin sliced ​​pieces of processed meat and cheese that are served cold, vegetables and fruits

Dinner: chicken or fish with rice and vegetables.


"I have tried every diet out there and they don’t work, I started jogging and counting calories when I was just 14. I have been on every diet you can imagine. By the time I was in the Pussycat Dolls, I was on the scale all the time. It became my enemy because I noticed that when I exercised really hard, I’d gain weight. Now that I’m in my 30s, I have stepped off the scale and I just go by how my clothes fit."


Exercises

With both hands hold medical ball (4-8 pounds) (if you do not have such a ball, use weight). Spread your feet slightly wider than your hips, bend slightly at the knees and place the ball in front of your hips. Rotate your shoulders to the left and take the ball away from the left hip (position A).

Turn the upper body and lift the ball right over your head (position B). Return to the original position and do 12-15 repetitions, then start doing the exercise on the reverse side.

Take a push-ups position, and rely your palms on two small towels. Push with the left hand to the floor and slowly slide it forward (see picture). Turn the palm in the original position, and then do the same with your right hand to complete the exercise. Make a total of 10 repetitions.

If you find it difficult, try to rely on the floor with your knees.

Lie on the floor and lift your legs straight towards the ceiling. Hold hands along with the body (position A). Slowly lower your legs to the floor to complete the exercise. Do 10 repetitions.

Then, place your hands behind your head and bend your knees at right angle. Move your knees toward your chest (position B), and then lower them to the starting position. Do 10 repetitions.

Lie on your back, place your feet on the floor and lift your arms up over your chest. Lift your head and shoulders off the floor (position C), and then lower them. Do 10 repetitions.

Attach a rope to solid immovable object. Stand towards the rope, slightly spread legs and knees slightly bent. Grasp one handle, and hold on the shoulder height. Bend your elbows and move the hands to the head (see picture), and then return to its original position. Do 12-15 repetitions.

Stand with your back turned towards the rope, keep your feet at shoulder width. Grasp one handle and let your elbows bent at the ear height. Bend slightly forward and outstretched your hands (see picture). Then, bend the elbows again. Do 12-15 repetitions.

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4 Abdominal Exercises

In addition you will find four exercises that are a little more challenging, but they give a greater effect.

1

Stand in push-ups position, then lean your elbows on the floor. Hands need to be on the same width with shoulders and curled into fists and directed towards each other. Tighten your abdominal muscles and set your body inn a straight line (Picture 1).

Push your hips up and hold in this position for 2 seconds (Picture 2), and then return to its original position.

Do 8 reps. After a pause of 2-3 minutes, do another series of eight repetitions.

2

Lie on the floor and place your hands in addition to the body with palms to the floor. Bend your right knee and place your right ankle over left knee. Your left leg during the whole exercise should be straight. Using your abs, lift your left leg and place it diagonally, at an 45° angle from the floor (Picture 1).

Tighten abdominal muscles and lift your legs up so that your hips move away from the floor (Picture 2). Then lower your hips on the floor and put your legs in a diagonal position.

Repeat 8 times.

3

Lie on your back and bend your knees so that your feet will rely on the floor. Set your hands along with the body with the palms on the floor. Lift your left leg up and try to form a right angle from the floor (Picture 1).

Push with your right foot on the floor and raise your hips up. The body needs to shape a straight line from shoulders to knees (Picture 2). Lower your hips down, just to touch the floor, and then restart.

Do 8 reps with raised left leg and 8 with raised right leg.

4

Lie on the floor and place your hands behind your head. Lift your head and shoulders off the floor and at the same time pull your knees towards the chest (Picture 1).

Lower your head and shoulders on the floor while you upright your legs and set them diagonally, at an angle of 45° from the floor (Picture 2).

During the entire exercise keep your abdominal muscles very tight. Repeat 10 times, make a 1 minute break and continue with a series of eight repetitions.

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Exercise while sitting

1. Tightening the buttocks

The easiest exercise that you can do while sitting is to strengthen the buttocks and thighs - most problematic female body zones. Sit straight so that your feet stick to the floor. Tighten the muscles of the buttocks and thighs and hold them "contorted" for five seconds. Then, relax. Do 20 repetitions.

You can do this exercise while working, while surfing on the Internet or while traveling on a long distances. Without much effort, you will shape your buttocks.

2. Toning the legs by "writing" the alphabet

Lift one leg so that your fingers will easily touch the floor. Start with your toes to "write" each letter of the alphabet on the floor. Write uppercase. Once you complete the alphabet with one foot, repeat the same with the other.

Then, do the same exercise again, but this time gently touch the floor with the entire foot - toes and heels. Instead of the alphabet you can type numbers. It is important that your leg will be constantly active.

3. Strengthening thighs

Sit close to the edge of the chair. Straighten your back, let your knee take an 90° angle. Lift the right leg and straighten it in front of you, so it will be parallel to the floor. Hold this position for 2-3 seconds. Repeat with left leg. Make a total of 20 repetitions.

This exercise will activate and shape the muscles of the front of the leg above the knee.

4. Strengthen leg leaves

Place your feet on the floor and raise your heels so that you rely only on the front part of the soles. Push your heels higher you can, and then lower them back on the floor. Do 15 repetitions.

You can do this exercise while working and learning, because it doesn't require attention. It will keep the leaves strength and your legs will look even more attractive when you wear high heels.

5. Abdominal contractions

Sit up straight. Tighten stomach muscles and hold the contraction for at least 5 seconds, then relax them. Do 10 repetitions.

6. Move your ankles

Move your ankles so that the toes of your foot will drive along the imaginary circle. Draw circle 5 times to the right and then 5 times to the left. Repeat with other leg.

7. Move your shoulders

With your shoulders do 10 circles backwards, and then forward so. This exercise will not only move your shoulders, but will also reduce the tension that gathers in the upper back.

8. Stretching the neck

While sitting upright, slowly bend your head down so your chin move towards your chest. Then, bend your head back and direct your gaze to the ceiling. Repeat this exercise 5 times.

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Anti Cellulite Diet

What to consume:

/ Water

/ Food rich with lecithin, amino acids, essential fatty acids, antioxidants.

/ Vitamin C

/ Fresh vegetables and fruits and fresh pressed juices.

What to avoid:

/ Caffeine

/ Alcohol

/ Salt

/ Fast, fatty food with preservatives and artificial sweeteners.

MENU

Breakfast

• 50g oat flakes with low fat milk seasoned with 1 teaspoon cinnamon and 1 teaspoon of flaxseed. 250ml blueberry juice.
• 1 boiled egg, 2 slices integral bread coated with a thin layer of peanut butter. 250ml grapefruit juice.
• 125g low fat yogurt with 1 chopped apple and 1 teaspoon of flaxseed. 250ml lemonade.

Lunch

• Sandwich of two pieces of integral bread spread with diet mayonnaise with 80g chicken steak and unlimited quantities of tomatoes and cucumbers.
• 3-4 small boiled potatoes with a little olive oil and chopped celery. 100g salmon.
• 150g chicken with unlimited amounts of broccoli and cucumber.

Dinner

• 1 bowl of tomato soup. 50g brown rice and 100g turkey or chicken without the fat.
• Cabbage and cauliflower salad. 100g veal cooked in soup.
• 150g fish baked in the oven and seasoned with onion and lemon. Salad of unlimited amount of green vegetables.

Snack

• A handful of nuts.
• 1 orange, an apple, a handful of blueberries, raspberries or any other fruit, a piece of watermelon.
• 2 oat cookies.

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Adriana Lima : Diet and Fitness

Victoria's Secret Angel Adriana Lima, have the most ideal body in the world. Wherever she appears, her graceful curves attract the people's eyes and lenses. What is her secret?

DIET

Her gorgeous body shape is not a result of a strict diet. She is attached to the control portions diet, ie eats everything she wants but in small quantities. Adriana is not a person who would give up her favorite foods (meat, cookies and chocolate), but limits their consumption.

Her breakfast is plentiful and as the day pass her meals are reduced. According to her, you will sleep very well if you do not eat heavy meals before bedtime.

Breakfast

Egg whites, porridge of oatmeal with raisins or muesli with yogurt and honey, milk and coffee.

Lunch

One serving of meat (fish, chicken or red meat) with vegetables.

Dinner

Raw vegetables such as cucumber or carrot. Lima is a fan of chocolate, so she does not forget to satisfy her cravings for sweet with a few cubes of chocolate or a teaspoon of honey.

Snack

Small portion of salad.

TIPS

1. Drink a lot of water.

2. Try to have a healthy and restful sleep.

FITNESS

Adriana Lima exercise to be always in top form. Her favorite activity is a Brazilian military skill Capoeira, which is a combination of music, dancing, aerobics and special choreography that mimics combat. Also she loves jumping rope and doing cardio exercises. You may be surprised, but one of her physical activities is boxing.

Due to the fact that she travels a lot, whenever she has no time for exercise Adriana is running path about 30 minutes.

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Kim Kardashian : Diet

Kim eats few times daily - breakfast, morning snack, lunch, afternoon snack, dinner, evening snack - so her metabolism stays fast all the time.

For this summer Kardashian's coach advise all weight loss enthusiasts to choose at least one eating rule and to comply with it. This rule can be:

`no eating 3 hours before bedtime

`last meal does not contain complex carbohydrates

`protein at every meal

`eating breakfast 30 minutes after waking up

`eating 30 minutes after exercise

`eating fruit at least twice a day

Kim's marriage ended with divorce, but her wedding look will be long remembered. These were Gunnar Peterson's advice for Kim:

`8 hours of sleep. I know it's really difficult, but your body will be stronger!

`Breakfast. Do not skip breakfast or will encourage the body to store fat.

`Exercising with weights. Raise widely, raise quickly and exit the gym - do not be slow! Raising weights will speed up your metabolism.

`Change the cardio exercises intensity. Fast, slow, fast, slow  it will make you burn like fire.

`Water, water, water.

Kim Kardashian about...

Inspiration for the exercise: "In the days when I need extra motivation, I think: bikini, bikini, bikini."

Sweet, confidende, cellulite: "Of course there are days when I feel insecure. I wish there wasn't. But I love to eat! Especially sweet. And I will say that I'm fat and I have cellulite. But when I put a lot of time in practice, I get confident. I have to feel good to look good."

Inspiring star: "While I was growing up, I was constantly watching skinny models that I could not get connected with. Salma Hayek and Jennifer Lopez prove that you can be curvy and be proud of that. "

Time for exercise: "Exercise is the only time when I can turn off myslef. It's the best feeling! When I see people in the gym talking on the phone, I want to tell them: This is your time. Use it!"

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Fit in 15 minutes

Forget the excuse that "you have no time for workout" and have will for shaping your body. So stand up and do this short training consisted of seven effective exercises. Fitness experts claim that long exercise sessions are not necessary to be fit.


Sprint 4 minutes 

Before starting with the exercise, accelerate the heart rhythm and bring the body into a state of burning calories with sprint in place. 30 seconds - running in place very fast, then 30 seconds -  rest. Make a total of four such iterations.


7 exercises for the whole body

Be in push-up position. Do one push-up, and then move the left knee towards your chest (see picture). Return the knee back. Make one more push-up, then immediately pull your right knee towards your chest. Return to the original position.

*Repeat this exercise only once.

Lie on the floor and spread your arms and legs so that your body make the "X" shape. In both hands, hold a small weight. Tighten your abs and simultaneously move the left arm and right leg to each other (see picture). Then, go back to the original position.

*Repeat the same exercise, but with the right arm and left leg. Make a total of 10 repetitions.

Sit on the floor, and hold a small weight in the hands. Lift your legs about 25 inches from the floor. Your knees should be slightly bent. Bend backwards so that the upper body make an angle of about 45° from the floor. Stretched your arms in front of the body and slowly turn the upper body to the right, keeping your feet static (see picture). Then, slowly turn to the left.

*Do 8 repetitions.

Stand up straight, take a weight and hold it with both hands at chest height. Jump and spread your legs while lifting your arms over your head (see picture). Then, jump and go back to the original position.

*Do 20 repetitions.

Stand up straight and set your feet at the same width with the hips. Bend forward and place your hands on the floor, at the same width with your shoulders. At this point your body should have the form of a reverse "V". Bend your left leg, move your knee towards the chest, and then immediately stretched leg back (see picture).

*Do 8 repetitions with your left leg and 8 with your right.

Stand up straight, set your feet at the same width with the hips and in both hands hold a small weight. Bend your right leg and lift it behind you. Lean forward while moving weights toward the left foot. Your left knee should be slightly bent (see picture). Return to the original position.

*Do 10 repetitions with the right leg, then 10 with the left.

Stand and spread your legs. Place your palms on the back of your head and pull the stomach inward. Lean forward until your upper body is parallel to the floor. Hold your legs straight (see picture). Then, straight up.

*Repeat this exercise eight times.

It is enough to make this 15 minutes-fitness-session twice a week in order to increase energy and shape your body without taking you a lot of time.

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You need motivation?

Exercise will improve your self confidence, make you look great, give you more energy and improve your health in many different ways. Yes, yes ... Almost any woman knows this, but still there is small number of women who regularly practice physical activity. And why is that? Due to lack of motivation.

Motivation is what you need to get up out of bed, take you to the fitness gym and make you practice regularly. Here are some tips that can help you find the necessary motivation to make exercise part of your daily life:

`Always have a goal that you want to achieve. You want to look great for the summer? Now it's time to get up and do some exercise. But when the summer pass, don't stop, give yourself a new goal. Many people practice a certain period and then give up. They will see that their appearance is improved, will reach the goal and lose motivation, and for several months will have their old look. As long as you have goals, you will have the motivation to achieve them.

`Make exercise be fun for you. Listen to your favorite music, watch your favorite series. You need to experiment. If you don't like the gym equipment, then try something more interesting like yoga, Tae Bo, dancing, anything that you will want to do it again.

`Buy workout clothes. Exercise should pleasure you and make you feel good while doing it, and proper clothes are the first step. Besides, once you buy clothes, you will feel bad if you don't use it. It should give you motivation to get up and workout.

`If you visit a fitness club, it should be closer to your home. If it is farther, you will have more excuses not to go. Choose a gym that is closer to your home, even it has less equipment and does not look so modern as the large fitness centers.

`Find yourself a workout partner. Invite a friend or colleague to be your partner for workouts. So you will have with whom to mutually motivate. But do not choose a friend who you know will easily quit. Look for a partner that just as you have the desire to improve her live through exercise. Maybe you decide to compete with her. Depends on your character.

`Do not overdo with the exercise at the beginning. When you start with aerobics classes, attempt since the first day to do all the exercises as your instructor. The same applies if you exercise at home, watching some video. If you workout too much the next day you will probably be in pain. Moderation is the key. Start slowly and every two or three days increase the exercises you do.

`Visualize. Take pictures of the old days when you think you were in top form. Or if you don't have such photos, imagine how you would like to look. Whenever you're in the middle of exercise and have no more desire to lift either arm or leg, imagine it in your head the best photo of yourself. I'm sure you'll have an motivation to continue.

`Give yourself a free day/s. It will be difficult to motivate yourself if you exercise every day. Set yourself two days of the week to make a break (for example, Wednesday and Sunday). When Saturday comes and you won't want to get up from bed, just say to yourself  "Let's do it today, but tomorrow - rest."

`Follow your progress. Before starting with a new exercise plan, write down what is your body weight. Measure the volume of arms and legs (the thighs area), waist and hips. After several weeks, measure yourself again and write down the results. Once you make a few measurements, draw a graph that will clearly show your progress in time. With each entry data you will be more motivated.

`Reward yourself. Whenever you accomplish a goal, reward yourself. Today you workout another 20 minutes? Buy a magazine or go to the movies. However, the reward should not be food.  The greater the achievement is, the greater should be the prize.

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Summer exercise

When temperatures reach their peak outdoor exercise can be threat for your health. Protect yourself from hot weather by wearing the proper clothing for exercise, drink enough fluids and stay home when it is the hottest outside.

How does hot weather affect your body?

Exercising during hot weather creates more stress for your body and your lungs. Exercising at high temperatures contribute to increasing your body temperature.

When you feel hot, more blood circulates through your skin. Because of that there is less blood for the muscles and your heart rate is accelerating. If humidity is high, your body is experiencing more stress. In that case, the sweat can not freely penetrate through the skin and this leads to an increase in your body temperature.

In normal circumstances, your skin, blood vessels and breathing adapted to heat. But when it is too hot or there is high humidity, these protection systems may not function. The result of this may be exhaustion or worse, a stroke.

How to protect yourself from hot weather?

To keep your body in normal, while exercising in hot weather, you need to follow these tips:

Start slowly. If you're used on indoors exercise or in cooler weather, start slowly. As your body's getting used to hot, increase the duration and intensity of the exercise.

Drink plenty of fluids. Drink enough fluids while exercising, even if you do not feel thirsty. If you want to practice longer or more intense, it is not a bad idea to consume sports drinks. These drinks will renew sodium and potassium, lost by sweating.

Dress appropriately. Wear lightweight clothing that allows the body sweating and penetration of air, because that is necessary if you want to be physically active when temperatures are high. Avoid dark colors, which absorb heat.

Avoid exercising at noon. Try to exercise in the morning or evening when it is cooler outside. If you are able, practice always in the shade or in a pool.

Use cream for sun protection. Burns from the sun are reducing the body's ability to cool itself.

When to stop exercising?

Exercising in hot weather can be exhausting. Stop exercising and go to a cooler place if you have these symptoms:

fatigue

headache

dizziness

muscle cramps

nausea or vomiting

rapid pulse of the heart

Physical activity is very important, but do not let the hot weather exercising to worsen your health.

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