But sooner or later summer will come, our lighter clothes will come back into the wardrobe, leaving us nowhere to hide. All is not lost. You can get back in shape. And fitness at home is an excellent way to say hello to summer. But hours and hours of training and last-minute diets will be no help if not supported by a healthy lifestyle. There are just two rules to keep in mind for embracing a healthy lifestyle:
- eating a balanced diet;
- training in a smart, regular way.
So forget the excuses and make space for an exercise bike, running machine, cross trainer, whatever is right for you and start to enjoy fitness equipment and physical activity!
Let's start with the diet
Let's discover them together.
Distribute food intake as evenly as possible throughout the day. Avoid consuming the majority of your total daily calorie intake in a single evening meal.
Avoid going without food for longer than three hours at a time. Besides being a cause of poor efficiency and sometimes even illness, going without eating can lead to dangerous drops in blood sugar concentration, which alter insulin/glucagon levels with potentially negative consequences.
Eat smaller portions and more frequently. Small and frequent meals prevent the digestive system from overloading and thus contribute to continued well-being. By contrast, heavy meals separated by long periods without food result in poor efficiency and can make you feel bloated and lethargic.
During meals, avoid eating excessive portions of one type of food. Even essential nutrients consumed in large quantities can actually be damaging. For example, excessive protein intake during meals can cause kidney damage.
Recommended: all types of fish (a source of “good” fats). Meat from any type of animal but only lean cuts, with all visible fat removed. Vegetables. Egg whites (egg yolks should only be consumed occasionally). Low-fat yoghurt and milk.
Avoid: Fatty meat, sausages, high-fat cheeses, offal.
VITAMINS, MINERALS AND FIBRE
Fruit and vegetables, wholemeal cereals. Milk and yoghurt.
Recommended: extra-virgin olive oil, hard-shelled dried fruit (almonds, walnuts, hazel nuts), fish oil (Omega 3).
Avoid: butter, margarine, lard, fat, hydrogenated vegetable oils.
Recommended: vegetables and cereals, preferably unrefined, such as whole wheat flour, pasta, rice and bread. Fresh fruit.
Avoid: croissants and pastries, sweet snacks, desserts and sugary drinks.
- foot race;
- jogging and running;
- using an exercise bike/cycling.
Aerobic exercise is an infallible method of burning fat and promoting weight loss. If carried out continuously and consistently! Performed for a relatively long time, it will help you get back into shape, but above all aerobic exercises will improve the efficiency of your heart and lungs and your ability to use oxygen and oxidize fat. Moderate or vigorous aerobic exercise should be done 5 or more times a week, muscle toning training 2-3 times and flexibility training almost daily. If the weather is still uncertain or if we can't go to the gym, training at home is the ideal solution. Fortunately, there are plenty of solutions for indoor training. We can perform any type of training thanks to the use of tools with increasingly advanced technology.
What are the best types of home fitness equipment?
The innovative running surface also adapts dynamically to our running style and provides differentiated cushioning depending on the runner - this is also the best way to reduce the risk of injury. Music will be a precious ally: the running music function allows you to automatically select from your playlists the songs that best fit your running rhythm. With running logbook you can also replicate the outdoor trails. All the highs and all the lows (literally) ... directly in your living room.
Running and walking not your thing? What about cycling?
Here are 4 good reasons to choose a workout on your pedals:
- Does not overload your knees;
- Good for weight loss;
- Strengthens leg muscles;
- Teaches fatigue management.
- Standard position
- Race" position - for lovers of intensive training. Comfort is ensured by the integrated elbow supports;
- City bike" position - upright back and outstretched arms.
Heart rate monitoring during exercise is also possible thanks to Hand Sensor technology for effective and safe training.
Have you ever heard of cross training?
With Synchro Forma we can vary the exercise depending on the handle used:
- the central handles allow you to concentrate on the lower part of the body;
- mobile handles allow muscles to be involved in the arms, legs and trunk.