10 good reasons to take a nap

No, the nap does not only concern the elderly who have eaten too much. Author of the book “Praise of the siesta”, polytechnician and passionate about preventive medicine, Bruno Comby has understood this for a long time. A wealth of advice for a break at the right time.

10 good reasons to take a nap

1. Because it’s simple to do

Nothing is easier than taking a nap. Here are the steps : closing your eyes; maximum relaxation of all muscles; slow, deep breathing; let a feeling of calm and well-being settle in. This sensation is linked to the appearance of alpha-type electric waves in your brain. They are particularly beneficial by their relaxing dimension. Don’t hesitate to stretch at the start or after your nap. Get up slowly.

2. Because the ancients knew its virtues

As Jacques Chirac nicely underlined in the preface to Bruno Comby’s book: “Rest is a serious matter, the quality of which conditions our existence. Many religions have made sleep sacred, of which Charles Péguy wrote that he is “the friend of God and of man”. The ancients knew that the key to dreams is also that of balance and happiness, and recommended the practice of napping. “ read more

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5 tips to boost your metabolism

Metabolism is a word we hear everywhere. But would you be able to explain clearly what it consists of, what is its impact on your state of health and how to optimize it? If not, don’t panic, we’ll explain everything to you

What is metabolism?

Simply put, metabolism is the way the body uses calories from food to produce the energy needed to maintain vital bodily functions (breathing, digestion, etc.). Its effectiveness is determined by three factors: the basic metabolic rate, the thermal effect of food, and the energy expenditure due to physical activity. These three elements influence how calories are used in the body. Together, they are called “total energy expenditure”

1 Adopt the standing desk

In many studies, subjects using a standing desk, even part of the day, have higher energy expenditure than those who sit all day. If standing all day seems a bit rough, start by alternating between sitting and standing.

2 Drink green tea

Green tea contains a specific compound associated with increased energy expenditure and fat burning. While this does not have a miracle effect (no, drinking green tea will not solve all of your metabolic problems), it helps maintain a healthy metabolism and keeps you well hydrated. read more

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8 foods to improve your endurance

To improve your endurance you must suffer but not only! Here are 8 foods to improve your natural endurance and doping without doping

The grenade

Pomegranates are rich in polyphenols, such as punicalagin, which prove to be remarkable antioxidants and powerful anti-inflammatory. Consuming it would reduce muscle pain and inflammation by 10%, according to research from the University of Texas.

Peanut butter

Eat two tablespoons of peanut butter before training. It contains an amino acid, L-tyrosine, dopamine precursor, which contributes to the improvement of your concentration and your mental capacities, according to a study carried out at the University of Maryland.

The Gherkin

High potassium content, low sodium level. Pickle is the food you should eat to balance the electrolyte or mineral salt levels that you lose when you sweat during a workout ( Journal of Athletic Training ).

La bettrave

Beets are rich in nitrate, a compound which, transformed in the body into nitric oxide, has the property of regulating blood pressure and promoting vasodilation. What save a few seconds on your best times ( Journal of Nutrition ). read more

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5 Ways to increase muscle endurance – Exercise

Train aerobically or anaerobically

Since the term endurance refers to the ability to maintain activity for a long time, to develop more muscle endurance, you need to do activities that can be done for long periods of time. Aerobic exercise refers to exercise that is done at a level that allows the body to use oxygen. Oxygen breaks down glycogen which provides energy to the body to continue the exercise. Working at a level that challenges you but isn’t so demanding that you won’t be able to do it for long will help you increase your stamina.

Anaerobic exercise, on the other hand, occurs when you train so hard and quickly that your body cannot provide enough oxygen. This means that the body no longer has the glycogen byproducts available for fuel. In this case, you will quickly run out of energy and will not be able to continue the activity any longer. Although anaerobic exercises develop more muscle power, you will not be able to train at this level long enough to increase endurance.

An example of aerobic exercise would be to run at a moderate pace. An anaerobic exercise would be a sprint. read more

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Endurance: Progress in 5 lessons

Working on Endurance means Knowing the right tips for rapid progress

Discover our tips to learn how to resist stress better.

Be Regular

The regularity, this is obviously one of the keys to success. The ideal is to practice an endurance sport every two days to improve performance. It all depends on everyone’s goals and determination!

To progress, it is essential to establish a training program and stick to it over the long term. Ideally, keep a schedule and clearly indicate your progress. Give yourself progressive goals (duration, performance, blood sugar). Also, remember to vary the pleasures! It’s not just the treadmill; the bike where the rower: all the cardio-training activities indoors or in group lessons are effective in developing endurance skills.

Measuring your theoretical Heart rate

Great athletes pay particular attention to the heart rate measurement during and after training. To progress in endurance, you must calculate your maximum heart rate (FCM) during exercise. In theory, it is said that this is equal to 220 minus your age (226 for women, who have a slightly faster heart than men). For example, if you are 35, you take 220 – 35 = 185. The optimal training zone corresponds to 60-70% 70-80% of the FCM. It is therefore obtained by multiplying the FCM by 0.6-0.7 or 0.7-0.8 in the event of fundamental endurance training. read more

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