Fitness4Her

女装's Fitness

健康生活方式的核心

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在美国，心脏病仍然是导致男性和女性死亡的主要原因。这并不意味着它一定要发生在您身上。您有预防心脏病的能力，无论您是17岁还是77岁，都可以改变健康的生活方式，从而降低患心脏病或中风的风险。

重要的是尽早改变健康的生活方式，因为绝经期间及之后心脏病的风险会大大增加。但是，采取行动永远都不迟。保护您的心脏就像走一走，多吃蔬菜并定期看医生一样简单。

饮食和运动是创造心脏健康生活方式的两个重要因素。保持健康的体重对于充满活力的生活至关重要。不幸的是，研究表明，美国妇女正在进食，而运动较少。

如果您需要减肥，最好的方法是循序渐进。不要不吃饭，不要迷恋时尚饮食，也不要放弃。每天要吃3至5顿饭。请减小您的份量。要吃很多新鲜的水果和蔬菜。

There are many diets that can help you lose weight. If you have struggled with weight gain and loss in the past, take it day by day. Use a fitness journal to chart your efforts, recording your current weight and measurements. You will want to keep track of everything you eat and drink so you will know what food choices work and which ones don’t.

行使 at least 6 days a week. Alternate your workouts between cardio activities and strength training exercises. Build up your strength and implement circuit training into your routine, adding weights and coordinating weightlifting with cardio. It has been proven that just 30 minutes of exercise each day will help to improve 心 function and protect your 健康.

Regular physical activity not only improves 心 function, it also relieves stress and depression, major factors for 心脏病 and other 健康 conditions. Daily exercise is good for the body, mind and soul. It increases endorphins, opens your lungs, improves circulation, and energizes every cell in your body. Follow that up with adequate sleep each night, so your body has time to restore all that energy and give your 心 the rest it needs.

用甜菜战胜心脏病

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通过在饮食中添加营养丰富的甜菜来保护您的心脏。已发现这种对健康有益的块茎根类蔬菜可提供抗冠状动脉疾病和中风的保护作用，并降低胆固醇水平。每周至少吃两次甜菜也会带来许多其他健康益处。

甜菜的根富含甘氨酸甜菜碱。这种植物化学化合物可降低血液中的胆固醇水平，有助于对抗抑郁症。

甜菜也是叶酸的重要来源。叶酸是水溶性B族维生素，是健康饮食的关键营养素。事实上，低水平的叶酸可能会对身体造成破坏性影响。

Beets are very low in calories, about 45 calories per cup. Low in fat, with zero cholesterol, 甜菜 do contain a high amount of sugar. But don’t let that scare you away from this wonderful food. This completely natural sugar is released gradually into the body to give you plenty of energy. Few foods feature this wonderful benefit.

吃甜菜也将改善您的整体健康。它们富含纤维，钾，铜，镁，铁，磷，维生素A，B和C。甜菜含有抗氧化剂，可帮助保护您的身体免受自由基的侵害。肝脏健康的顶级补品；甜菜净化血液并预防某些类型的癌症。

通过 now, you are probably wondering why you aren’t eating more of this superfood. Well, it’s not too late, to partake of this red beauty. Beets taste good and are quick and easy to prepare. While many cooks boil the 甜菜 for an hour. This long cooking process can deplete the 有营养的 value you get from this vegetable. Just 15 minutes to steam and you have a fabulous new root vegetable to add to your meal. You can also eat 甜菜 raw or use them for juicing.

To steam your 甜菜 in just 15 minutes, wash 甜菜 and cut them into quarters. Don’t worry about peeling them. Peeling takes too much time and is not needed at this stage. Use a steamer basket and sauce pan to steam the 甜菜 for about 15 to 20 minutes. After cooking the peel will fall right off and the 甜菜 will be ready to serve.

用新鲜的时令蔬菜和水果使进餐时间变得有趣。不要害怕尝试新食物-多功能性是生活的乐趣。

用积极的生活方式爱你的心

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The number one 杀手 of 女人 is 心脏病, according to the American Heart Association®. The good news is, there are many steps you can take to 保护你的心 and make it 健康ier. But first you need to know your risk factors, important information like your family’s history of 心脏病. Did your parents, grandparents, or siblings experience 心脏病 and if so at what age? Sharing these informative facts with your physician can help determine your risks.

Your diet plays a big role in your 心’s 健康, too. So does getting ample sleep. But neither of these risks figures in as dangerously for the 心 as the effects of a sedentary lifestyle. Inactivity is a 杀手 for 女人 and men, alike. Outside of smoking, a sedentary lifestyle is one of the unhealthiest behaviors, but fortunately, this behavior is completely preventable.

行使, on the other hand, is one of the 健康iest behaviors in which you can participate. It has been proven that even moderate exercise leads to a 健康ier 心. The more active and fit a woman is, the less chance she will have for coronary 心脏病. Many studies have been conducted over decades and each time the results are pretty much the same. 行使 and an active lifestyle will keep your 心 健康y.

有许多种运动形式可以使您的心脏保持健康。信不信由你，家务劳动也可以算作运动。但请记住，您的目标应该是至少20分钟达到心律。您可能需要一段时间才能到达那里，但是训练您的心脏越多，心脏就会变得越强壮。

Walking and jogging are also good forms of exercise that even a beginner can excel at. But if you need something more stimulating, try taking tennis, dance or spinning classes to stir up some fun. Any sort of sport that you enjoy playing will help you to work your 心 and increase oxygen circulation, the key to helping your 心 work at optimum condition.

Your body’s ability to take in and use oxygen improves with regular exercise making it easier on your 心 to reach a cardio 心 rate. Effective exercise occurs when the 心, lungs and muscles work together. Regular cardio exercise will help your 心 to become a more powerful pump so that it can supply the body’s needed oxygen at a slower 心 rate.

运动对于保持心脏健康的生活方式至关重要。爱你的心，成为自己人生故事的积极参与者。