1. Helps you sleep better

Exercising regularly helps to regulate all your vital functions, including sleep. If you suffer from insomnia or sleep is especially important to do some physical activity of mild or moderate intensity to help you relax and get tired.
Just take a walk every afternoon night outdoors will help you sleep better. If the cause of your sleep problems is stress or depression, sports helps fight naturally and rest better at night.

Ideal time: when there are problems of sleep is ideal sports in the morning or early afternoon so as not to trigger more physical activity. It is very important to make physical activity always the same hours for the body to go and practice regulating the activity and rest cycles.

Your sports: besides the oriental disciplines or body-mind, a walk after dinner can help you sleep better. Swimming, relaxing by the action of water, is the sport most favorable for those with sleep problems.

2. To prevent menstrual problems
It has been proven to do sport regularly not only prevents and reduces menstrual cramps but can reduce symptoms of PMS. If you have very irregular rules, the sport will also help by stimulating action regularte it has on your hormonal system.
For women menstrual exercise is also an excellent natural therapy to combat the symptoms and avoid the typical weight gain and mood swings.

Ideal time: that as long as you want constant (at least 3 hours of exercise per week).

Your sport: the one you like. When you’re with the rule seeks to make more gentle activities to avoid fainting; with premenstrual syndrome is what I should charge you release tension and energy (try a kind of body combat, spinning or Tae Bo).

3. Keep your health

According to the World Health Organization moderate physical activity in women prevents some of the diseases leading cause of death among women, such as cardiovascular diseases and stroke.
Moreover, the practice of exercise prevents obesity, diabetes, osteoporosis, reduces symptoms of arthritis, keeps fit the immune system and improves the overall quality of life. The exercise female combat problems such as constipation or retention.

Ideal time: the one that best suits your schedule and needs.

Your sport: moderate physical activity will benefit your health. In a sports club can guide the activities elses and you can even work with a personal trainer if you need personal attention.
Having strong pelvic muscles and learn to control them also improve your sexual relationships and help you get more pleasure

4. Watch your muscles closest
Pelvic floor muscles play a key role in the life of any woman, since they are both you use to give birth as those involved in sexual relationships.
After delivery is crucial to strengthen you back with specific exercises. Having strong pelvic muscles and learn to control them also improve your sexual relationships and help you feel more pleasure.

It is therefore very important that you maintain a good muscle tone through the general or sport specific exercises. Working these muscles also prevent and even cure incontinence.

Ideal time: the one you want, because there are a number of specific exercises (kegels) you can practice anytime and anywhere, as it is voluntary contractions of rat pelvic area.

Your sport: in the pre-and postnatal classes making separate efforts of the pelvic floor. In classes of postural yoga or body balance always tone these muscles. You can work specifically through Pilates or fit ball.

5. You’ll feel better
Regular physical activity helps reduce stress, anxiety and depression. The exercise also helps develop self-esteem and confidence and promotes psychological well-being.

Female athletes have higher self-esteem, have lower rates of depression and have a better body image. Women who play sports learn to discipline their bodies through exercise and develop a greater toughness and resistance, making it easier to be effective in whatever activity you undertake and encouraging them to assume leadership positions.

Ideal time: the choice. If you also want to meet new people, it’s best to sign up to a gym and go in the evenings, when there is more affluence.

Your sport: the best recommendation is a varied workout that includes cardiovascular activity, toning and body-mind. Dance classes, such as belly dancing or tango, will help boost your self esteem and your femininity.

Sport is important for everyone and is directly linked with good health and a better quality of life. But if you’re a woman, it is especially important to do some kind of physical activity for you – run all day, caring for children or doing housework does not count as a sport!

We are talking about keeping fit doing some light activity, to train if you’re a sportsman cream or simply to pamper yourself with a mind-body practice. Anything goes as long as you constantly. One hour, three times a week, who does not have the time? You should change the concept of obligation for the care and pleasure. It’s time for you to look beautiful and feel good, and a long-term investment in health and quality of life.

If you are not satisfied, we give you five reasons why every woman should do sports:

1. Helps control weight

Making sport you avoid having to be always on a diet and is the most inexpensive, harmless fun for your health and lose weight.
Make physical activity will even give you culinary whims. If you are consistent not only lose weight you plenty, but you activate your metabolism, which will consume more energy throughout the day, also at rest.

Ideal time: if your goal is to lose weight it is best to exercise first thing in the morning to put up metabolism. If you have eaten too much during the day you will want to do some exercise before bed to burn calories instead of “reposarlas” for example, with a walk.

Your sport: all those from medium or high intensity that represent a high caloric expenditure: indoor cycling, aerobics, martial arts, swimming, skiing, walking, jogging, etc..

2. Shape your body
Sport is the best alternative to cosmetic surgery and indeed even where it can not: stylized your body and lets you work your problem areas with specific exercises.

Being constantly have the body you make sure that you want and is almost mandatory if you want to keep the results of surgery. Aerobic exercise can reduce your overall volume and body toning, tightening and shaping.
In fact, sport is the only natural surgery that lets you change your entire body. No matter how old you are, you will always improve.
Ideal time: your favorite and best suits your schedule and your needs.

Your sport: if your goal is to change your body ideal is to combine aerobic exercise sessions (as above) with specific toning exercises (training machines, weight training, body pump classes, just pump, gap, fitness or toning) .
If you want to get a fitness workout you do a varied

3. Keeps you fit
This is the main leitmotif of any sport and something essential for any woman, and that with age and lack of exercise the body is losing his physical and numb.

Making sport recover agility, strength, flexibility and energy you had when you were a child. And that will benefit you in your daily life. Enjoy the capabilities of your body will make you feel more alive, younger and more sure of yourself.

Ideal time: the one you like and best suits your schedule.

Your sport: if you want to get a fitness training you do varied work sessions including aerobics, toning and postural or body mind work (tai chi, body balance, stretching, Pilates, fit ball, etc.)..

4. To stay young

Take this simple test: compare two people of the same age, one that makes sport and some not. Who looks younger?
At 40, Demi Moore has a body to die for and looks ten years younger thanks mainly to physical training. Doing sport makes you lose weight, improve your posture, your muscle tone returns, makes the clothes you feel better, gives you a more beautiful and healthy skin and even make you look taller (older people often goes bent).
Ideal time: on the morning before breakfast to start your body and wear the effects of sport for the rest of the day: good looks, energy and good humor.
Your sport: it combines aerobic sports outdoors to enhance oxygenation (walk, paddle tennis, swimming, skiing, riding, etc..), Toning exercises and any activity that works the mind, body posture correction and relaxation.

5. To avoid stress
Exercise is the most effective natural relaxing, safe and cheap there. What better way to relieve stress that expelling every day of your body through physical activity. But not only removes you have accumulated but the sport will give you self-control and balance to prevent and control it in your daily life.

Making sport will produce adrenaline and endorphins, natural substances that make you feel good. Your labor problems, your anger, your discomfort with your boss, the letters of the floor … you can forget everything in the gym.

Ideal time: noon or after work to leave the gym all the stresses and worries of the day before arriving home.

Your sport: first thou must do strenuous activity to help you download and energy desahogarte (martial arts, body combat, jogging, aerobics, spinning, etc.). And on the other relaxing activities to help you cool down ( yoga, tai chi, body balance, Pilates, etc.)..

Besides eastern disciplines or body-mind, a walk after dinner can help you sleep better

* Corrects the posture.
* Moldea the figure without lifting, so it is suitable for any woman regardless of their age and physical condition. Neither requires a specific body structure such as can happen with classical dance and women can practice high, low, plump, ripe, …
* Strengthen stomach, reducing “the guts”.
* Sharpen your waist.
* Rounds and hardens hips and buttocks.
* develops legs (thighs and calves).
* Stretch all the muscles, providing a leaner shape.
* Help to lose weight (if the class achieves a good pace can lose up to 300 calories per hour)
* Work pace is gained in flexibility, coordination, knowledge of one’s body, balance and memory.
* It is an excellent exercise in preparation for childbirth and recovery of the body after childbirth.
* Release tension. Euphoria and well being generated.
* Increasing self-esteem. You feel the body as a woman and learns to love as it is, but not be a “Barbie” precisely.
* It is enjoyable and fun.

Invention
While this system was created by Joseph Pilates to rehabilitate soldiers who came from the First World War, became a method used by both athletes and dancers and the general public who wants to look fit and healthy.

Benefits
The practice of the Pilates Method improves posture, strength, flexibility, perception of own body, also restores all neuromuscular function and muscle tone right. Slightly increases muscle mass, thereby raising the resting metabolic rate, which means that they lose weight while resting.

In weight loss programs, is the ideal complement to accompany the diet because when you lose weight quickly, usually pain and muscle contractions occur in the back area due to muscle imbalance that occurs.

The Pilates Method works directly on muscle function returning to the base shade structures appropriate to move without stiffness or pain.

Though Pilates exercises are performed in a controlled and slow, muscular work is high, this varies by mivel that the teaching practice and class you select each teacher or monitor.

Ideally, if you know the technique and execution of exercises, it is appropriate to do one after another without pause, this form of work allows you to raise the amount of calories you burn in a workout.

In conclusion, it is a complete method that actually helps you achieve your goal of losing weight and shape your figure.

The Pilates Method is based on weight loss work of body, mind and spirit as a whole. Joseph Pilates, the creator of this method, design thinking of strengthening the energy center of each person.

The Pilates Method is a combination of yoga practices, martial arts, etc.. The very important point, would base the practice of Pilates is breathing. This is essential to ensure that the exercises are extremely effective.

Shape your figure with Pilates!, You lose your localized fat deposits. Pilates is ideal to strengthen those parts of the body, always worried you, including:

* Buttocks.
* Abs.
* Brazos.
* Legs.
* Thick knee.
* Back.

The exercises include:

* Breathing slow, deep and sustained.
* Natural movements.
* Precise movements.

Benefits of Pilates at the physical level:

* Moldea and reaffirms your body.
* Reduce your localized fat deposits.
* Improve your aerobic capacity.
* Increase your flexibility.
* Improve your agility.
* Correct your bad posture.

Benefits of Pilates on an emotional level:

Control your anxiety *, so typical when you lose weight.
* Boost your confidence.
* Improve your self-esteem.

Do these exercises where you can put into practice?

* These exercises can be done in a gym with machines specially designed for this activity or simply on a mat at home.

The Pilates Method is ideal for those who want to lose weight, but have some physical problem that prevents you from making a high impact physical activity. So you have no more excuses for not doing exercise. This is an excellent example of how you can lose weight, shape figure without losing gallons of sweat.

Physical activity not only helps pamper the body, but also to care for the mind and spirit, and nothing like Pilates to put into practice.

Consult with your physician and professor of education at any questions you have about how to carry out the practice of Pilates.

Exercises for a flat tummy
Want to remove those love handles that bothers you? A good way to achieve this is by exercising in the gym or at home. Notes recommends exercises that Victor Martín, fitness manager of Caroli Health Club to get a gut spectacular!

Get a gut vertigo is not as difficult as you think. Only need to win and throw some but effective exercises to bring it about and keep it flat and hard as a rock.

The key, according to Victor Martin, fitness manager of Caroli Health Club is to be consistent and exercise to work this area two or three times a week by dedicating a few minutes a day of your time. Want to know what exercises can you do? Simply choose the time and place to show off this season navel!
In your home, or in the gym?

• CRUNCH ON ONE LEG RAISING Fitball: Lying on the fitball, performs a trunk flexion accompanied by leg flexion. Then switch legs alternately. While working the abdomen, also improve your coordination and balance.
• lower abdomen with Fitball: Lying on your back, with a median fitball supported under your legs, engánchalo with them and bringing the ball up bringing your knees to your chest.
• Torsion Fitball FOR Skew: Lying on the fitball with feet flat on the floor and legs at 90 degrees, stretch your arms toward the ceiling and from there, with folded hands and elbows straight, make a trunk rotation rolling back on the fitball.
• CRUNCH CRUNCH IN Kinesis: alpha and sitting in module holding the wires, block them on the shoulder and trunk flexion performed.
• oblique Kinesis (CHAIN ACL) in beta form, makes standing trunk twist, arm and crossing opposite knee, alternating each side.
• ISOMETRIC PRONE TO Kinesis: on gamma module, lying face down, support your elbows and feet, holding the position of the trunk line, performing an isometric contraction of the abdomen.

• BALL LAUNCH: Lying on your back, with the coach in front of you, you throw a ball while flexing the trunk to work your stomach. This exercise is great for working with coordinating waist trunk flexion with the launch.
• CRUNCH TO HELP ON BOSU TRAINER: Lying on your back, leans back on the bosu, and hang your legs in the air or held by the trainer and trunk curls performed. This exercise is very demanding as the fulcrum that offers the bosu is very small and unstable, so it costs more to maintain balance and climb.
• obliquely on the BOSU: Again lying on her back and without the aid of a coach, makes a move across knee flexion and elbow alternately opposite.
• WITH MEDICINE BALL TWIST: Sitting on the floor with feet restrained by the coach and back straight at 45 degrees, performs a rotational movement of the spine to 45 degrees with arms outstretched holding a ball of 1.3 to 5 kg.

The first thing is to know that gym when we try to realize choose sport, because learning and initiation is the basics that we hooked into the sport or not. As with the various activities we will, some fit better with us than others, thus we need to know to choose to keep interest. We should remember what our goal for which sports. Either to maintain fitness or lose those kilos left over.

If the goal is to maintain fitness routines to keep you recommend covering moderate aerobic exercise which can be found in group classes and also work with more people and improving our strength and muscle tone. Otherwise to lose the kilos left over, it is best practice aerobic exercise, but taking into account that if we do not maintain both muscle tone, losing weight and thus the volume will also begin appearing sagging skin . A good combination to avoid this effect would be an aerobic activity like cycling, running or step aerobics, weight training combined with moderate loads.

Scott curl bench :

Curl sitting alternating arms.