Wellness Category Archives

Osteoporosis in menopause, the causes and remedies

Osteoporosis in menopause is one of the problems that this period of our life gives us. The end of the reproductive cycle is caused by the lack of estrogens and progestins, very important hormones, not only for the reproductive system, but also for the good functioning of our body. One of the causes of osteoporosis in menopause is the lack of estrogen responsible for bone …

Food and health, what to do to eat well

It is now well established that nutrition has a great correlation with health, do you remember that we had already talked about it (link)? If we eat properly, the incidence of some diseases decreases. But what does it mean to eat well? Does the food pyramid really tell us exactly what we need to eat? As we can see from the image at the base …

Abdominal fat: because it is important to reduce it

Wellness Not Only Twenty

  It’s some time I talk about how each of us must absolutely accept and like herself as she is. We know that over the years it is very easy to put on few pounds and it is very important that this makes us feel beautiful and happy, proud of what we are. A belly doesn’t hurt anyone and, frankly, I like it too. We must, …

Let’s debunk a myth: you don’t lose your belly doing abs

Fitness Not Only Twenty

Many people believe will lose abdominal fat doing abs: nothing is more wrong. Often even my patients ask me to teach them the exercises to lose the belly and they remain very bad when I tell them that there are no exercises aimed at losing fat localized in some areas of the body, if someone says this thing you don’t have to believe him,  he …

How to start running and not get hurt

running at fifty Not Only Twenty

Autumn is the period of marathons, which are also a stimulus for many to get fit and start running. Autumn is the period of marathons, which are also a stimulus for many to get fit and start running. Sunday 8th in Milan is held the 13th edition of Deejay Ten, the race promoted by the famous radio, and the next weekend, in the Lombardy capital, Avon …

Race: tips to keep fit

How to run properly Not Only Twenty

Raise his hand who has not returned from holidays swearing that this Autumn would have done sports ?! If you have not already abandoned the good intentions, here is the post for you: I give you all the tips to keep fit with the race (and the walk). As mentioned in previous posts, more and more people are approaching sports in adulthood. Since the correlation …

Aerobic work: running and walking

We have already talked about the importance of muscular work for our health and fitness, today we talk about aerobic work. Aerobic work has a minimum duration of 10 minutes at moderate intensity and, in general, and  is  a fat burner. Often patients ask me which exercises they can do to lose fat deposited on the belly: the first thing to do is aerobic work, that …

The importance of muscular work

workout#9

The importance of muscular work after Fifty Very often, in my work, when I recommend doing gymnastic to solve some problems, patients say  to me that gymnastics is something for young people. There is nothing wronger than this, in fact when you are young a good muscle tone is very easy to reach. Instead, when we’ve passed the fifties, it becomes more difficult, but also more …

Abdominals and Obliques for workout #10

workout 10

As we said in workout #9, abdominal muscles are very important to stabilize the trunk in every exercise, in workout #10 we continue to enhance these muscles.   # Upper Abdominals Lie on your back with the knees bent at 90° draped over a bench. With the hand folded across your chest, raise your shoulders up and toward the chest. Return to the start position. …

Workout #9 to enhance abdominal and core muscles

workout#9

Have you memorized the exercises of the previous workout? Are you ready to go on? Workout #9 is very important because abdominal and core muscles play a predominant role in all physical activities.   # Abdominals, Obliques Lie on your back with your legs and knees bent at 90-degree. Place your hands on yours ears. Bring the right knee towards the left elbow. Return to …

Three exercises to tone legs and glutes with workout #8

workout 8

  Workout #8 enhance the thighs and glutes. Working with the adductors muscles can be very effective.   #1 Abductors Lie down on one side with the knee bent at almost 90 degrees. With the other leg straight, slowly raise it. Keep all body in line. Return to the start position. Repeat 10 times for three sets, and repeat with the other leg.     …

Shoulders, arms plus obliques to tone your body: workout #7

Shouders, arms plus obliques to shape your body

Workout #7 tone biceps, the symbol of strength and fitness with shoulder muscles give the body an healthy shape. Plus an exercise for obliques muscles that enhance your waist line.   #1 Biceps Sitting on a bench, grasp two dumbbells at your side with the palm facing inward. Curl the dumbbells up toward the shoulders rotating your forearm. Return to the starting position. Three sets …