On vacation, we often spend long hours in the sun. Putting on sunscreen has become a reflex. On the other hand, applying a treatment after exposure is not at all. However, to maintain a hazy complexion and avoid the appearance of spots, it is essential to use effective techniques that soothe the skin. Promised, you will not spend more than five minutes time!

Anti-stain solution and maximum hydration

The sun can leave traces on the skin. A sunburn is not insignificant, it reflects inflammation. During your sunbathing break, the skin dries out. It loses essential nutrients, such as hyaluronic acid. In addition, UV rays can be responsible for the appearance of spots. For all these reasons, it is important to adopt a specific after-tanning routine, intended to replenish and moisturize tissues in depth.

The express solution? UFO 2 from FOREO. The expert beauty tech brand has developed this revolutionary and high-performance facial booster, which acts in just two minutes.

The right after-sun gesture? Use UFO 2 with one of the FOREO masks with cannabis seed oil, green tea, or Manuka honey. Their antioxidant, moisturizing, and calming properties combined with cryotherapy and the yellow and green LED lights of this little gem of technology will repair your skin, relieve your sunburn and prevent the appearance of spots.

Indeed, UFO 2 brings together several innovations designed to optimize the absorption of active ingredients: a spectrum of eight ultra-powerful LED lights, thermotherapy (hot), cryotherapy (cold), and T-Sonic pulsations, whose system has been patented by FOREO. In practice, it is enough to apply a mask soaked in care under its capsule (there are thirteen different ones, all compatible, each meeting a specific need) and the smart device automatically activates its features for a 100% tailor-made result, as in a spa.

Protect your eyes

Did you know? The sun accelerates the aging of the eye area. Wrinkles, fine lines, dark circles, puffiness, and other crow's feet wither this area which is thinner and more sensitive of the face. Especially after a tanning break (and the rest of the year), it is recommended to protect it with moisturizing care and massage well. With IRIS from FOREO, it's easy.

Featuring T-Sonic pulsations, this 2.0 look illuminator device massages the eye area. Concretely, it exerts taps similar to those of your fingers, improves the penetration of your cream or serum, and visibly reduces the signs of aging. The result, worthy of treatment in an institute, is obtained in the blink of an eye.

 Breakfast, often referred to as the king's meal has been a key moment of the day. Very important to break the fast of the night and start the day on the right foot, it is however often shipped. Lack of time and appetite are two factors that push to turn to easy solutions. In this article, discover 5 quick examples of breakfast to lose weight.

What should a balanced breakfast consist of to lose weight?

Breakfast is a very important meal for the body. Many studies also show the value of a balanced breakfast to prevent overweight and associated health problems. However, not all breakfasts are created equal. Especially since supermarkets are full of breakfast products intended to make our lives easier, but which are not always frankly balanced: pastries, biscuits, cereals, industrial fruit juices, etc.

What is the ideal breakfast for weight loss?

A fruit or equivalent: 100% pure juice, whole fruit, compote, etc.

A source of lean protein: dairy, cheese, eggs, lean meat, etc.

Cereals are rich in fiber: oats, wholemeal bread, cereal, bread, rusks, unsweetened cereals, etc.

Quality lipids: margarine, vegetable oil, oilseeds, seeds, etc.

An unsweetened drink to rehydrate the body: coffee, tea, herbal tea, lemon water, infused water, 100% pure juice, etc.

In practice, here are 5 recipes that are easy and quick to prepare for a perfect slimming breakfast.

The porridge with the bran oats, the ideal breakfast to lose weight

For 1 person

2  tablespoons of oat bran

150 ml of almond or cow's milk

1 teaspoon of honey

2 drops of liquid vanilla extract

100 g of seasonal fruit: red fruits, pear, apple, mango, etc.

5 crushed almonds

Preparation

First, to make the porridge with oat bran put the milk and the liquid vanilla extract in a saucepan. Heat gently and then add the honey and stir until it is dissolved.

Then integrate the oatmeal into the hot milk and then cook over medium heat for 5 minutes. Once the desired consistency is obtained, place in a ramekin and let cool.

Ideally, this porridge to the sound of oats and to be made the day before and should spend a night in the cool.

Just before serving, cut out the fruits roughly. Then, lay them on top with the crushed almonds of the porridge before enjoying it fresh.

Why choose oat-bran porridge for a diet breakfast?

Very simple to make, the porridge with oat bran brings together all the elements for a successful breakfast: dairy, whole grains, quality lipids contained in the almond and fruits. Accompanied by a hot drink, it is perfect!

Smoothie bowl with red fruits, a concentrate of nutrients at breakfast

For 1 person

1/2 frozen banana

150 g of red fruits

100 ml of vegetable milk

1 tablespoon of Chia seeds

1 tbsp. grated coconut

Some red fruits for decoration

Preparation

First, to make the red fruit smoothie bowl, start by thoroughly washing your red fruits with clear water.

Then, in the bowl of a blender, place the frozen half banana, red fruits, and vegetable milk. Mix until a smooth and homogeneous mixture is obtained.

Once the smoothie is mixed, place it in a bowl and then sprinkle it with fresh red fruits, grated coconut, and Chia seeds. It's ready!

Why is the smoothie bowl ideal for a slimming breakfast?

The smoothie bowl can be declined with all the fruits you have at your disposal. Concentrated in antioxidants, fiber, and vitamins, it is a great way to fill up with nutrients as soon as you wake up. Also, it is quick to prepare and very satiating.

Complete toast with avocado and fresh cheese

For 1 person

50 g of wholemeal bread

1/2 lawyer

1 fresh square

The juice of half a lemon

Some squash seeds

Salt, pepper

Preparation

To make the complete avocado and cheese toast, start by toasting your slices of wholemeal bread for a few minutes in the oven or toaster.

Meanwhile, in a bowl, roughly crush the avocado with the fresh square and lemon juice. Salt and pepper at your convenience.

Finally, on the slices of toast, lay the avocado cheese mixture. Finish with a drizzle of lemon juice and a few squash seeds for more texture.

Why is the complete avocado toast an ideal breakfast for weight loss?

Very quick to make, this avocado toast recipe contains many good nutrients: quality unsaturated lipids, dietary fiber, calcium, and proteins. Lemon juice is also excellent for stimulating the digestive system in the morning!

The pudding of Chia, the recipe for a successful diet breakfast

For 1 person

3 tablespoons of Chia seeds

200 ml of vegetable or cow's milk

1/2 ts. cinnamon coffee

1 teaspoon of honey

120 g of apple

5 hazelnuts

Preparation

First, to achieve Chia pudding, place the milk and cinnamon in a ramekin and then mix.

Then add the seeds of Chia. Let the mixture swell for two hours for one night. Ideally, this recipe is prepared the day before for breakfast the next day.

When serving, add the diced apple above the Chia pudding. Then sprinkle with crushed hazelnuts and honey.

Why is Chia pudding a perfect balanced breakfast to lose weight?

This recipe that can be achieved in less than 5 minutes is a concentrate of nutrients. Chia seed is very rich in fiber, Omega-3, and minerals. Cinnamon and honey. Avoid adding sugar to this breakfast which is therefore completely healthy!

Homemade cereal bars with oat bran

For 2 cereal bars

50 g  oatmeal

1/4 ripe banana

15 g  hazelnuts

10 raisins

1/2 t.a. of bitter cocoa coffee

1 t.a.c. of honey or agave syrup

Preparation

First, to make homemade cereal bars with oat bran, preheat your oven to 180°C. Rehydrate the raisins for 5 minutes in warm water.

In the bowl of a blender, mix the banana with bitter cocoa and honey.

Then, in a bowl, mix the oatmeal, crushed hazelnuts, and rehydrated raisins. Integrate the mixed banana mixture into this prepared Then, mix well so that the banana completely permeates the dry ingredients.

Then, on a baking plate covered with parchment paper, spread the mixture over a thickness of 1.5 cm. Charge for 15 minutes. At the end of cooking, the preparation must be well golden.

Finally, cut out two cereal bars. You can multiply the quantities, these cereal bars keep very well in an airtight box.

Why are homemade cereal bars a good breakfast for weight loss?

These homemade cereal bars are a great healthy alternative to traditional industrial cereal bars. Rich in fiber and very low in sugar, they are ideal for a slimming breakfast on the go. Indeed, it is bananas, raisins, and honey that serves here as 100% natural binders and sweeteners.

 Herbal teas and infusions can be a great way to drain the body and facilitate weight loss. Indeed, there is a multitude of plants with active ingredients as varied as they are interesting. In this article, discover the best slimming herbal teas to boost weight loss and feel lighter.

Diuretic herbal teas for weight loss

Diuretic herbal teas are herbal teas whose active ingredients promote the renal elimination of water. They are particularly interesting in disinfiltrate tissues and actively fight against the phenomenon of water retention. Indeed, water retention can be responsible for various inconveniences: heavy legs, weight gain, edema, etc.

The 5 best diuretic plants: 

Birch 

Black-currant 

Meadow, Queens 

Dandelion 

Yarrow

 Slimming herbal teas and flat belly

Flat-belly slimming herbal teas are generally composed of plants representing a benefit for digestive health or promoting fat burning at the abdominal level. Most flat-belly herbal teas combine these two actions and effectively combat bloating, gas, and excessive storage of sugars and fats in adipose tissue. Also, some of these herbal teas facilitate intestinal transit. 

Top 5 of the best flat belly plants: 

Anise 

Cumin 

Fennel

Ginger 

Verbena

 Herbal teas burn fat to slim down

Fat-burning herbal teas to slim down are often made up of a mixture of plants rich in antioxidants and that promote fat burning or stimulate metabolism. In this series, we find, for example, some infusions based on warming spices such as cinnamon. Indeed, this type of ingredient increases thermogenesis and has a positive influence on the body's energy expenditure. Other herbal teas burn fat very rich in antioxidant substances that directly promote fat burning and their elimination by the body. Finally, some slimming herbal teas contain plants that stimulate the liver, gallbladder, and bile production by these organs.

Top 5 herbal teas that burn fat: 

Cinnamon 

Licorice

Mint 

Turmeric 

Laurel

 Nettle herbal tea for weight loss

Slimming benefits of nettle 

Nettle is a plant concentrated in different active ingredients that are very interesting when you want to slim down. First of all, nettle is very rich in vitamins and minerals (vitamins of group B, vitamin E, calcium, potassium, magnesium, iron, etc.). Also, it is essential to emphasize its great richness in antioxidants. Slimming remedy well known to our grandmothers, nettle in the form of herbal tea would be an excellent drainer. For optimal effect, it is recommended to drink one to three cups a day. 

Recipe for nettle herbal tea for weight loss

To make a nettle herbal tea, it is enough to thoroughly clean the fresh leaves of nettle and then immerse them in a saucepan of cold water. Keep the mixture boiling for 3 minutes and then let stand for 10 minutes before straining and enjoying the still hot slimming herbal tea. For even simpler use, there are ready-made herbal teas based on dried nettle leaves. It is then enough to follow the manufacturer's instructions to make a delicious nettle herbal tea very easy to lose weight.

When and how to consume herbal tea to lose weight?

Of course, it is not enough to drink a cup of slimming herbal tea a week to lose weight sustainably. Although effective, herbal teas are not a miracle cure for weight loss and should be consumed regularly in addition to a healthy and quality diet. 

For an optimal result, it is recommended to choose herbal teas made from organic and quality plants. Also, it can be interesting to make your own mixtures of plants according to the problem to be treated. For this, there are specialized stores and herbalists who offer a very wide choice of different plants to make herbal teas to lose weight. 

Anyway, be sure to always adhere to the infusion times and recommendations indicated by the manufacturer. Indeed, the use of plants is not insignificant and the excessive consumption of some can have a deleterious effect on the health of the body.

 More and more children and teenagers are choosing to become vegetarians. And this is not whim: the first motives behind their motivation often turn into convictions. How do I keep up with the trend? 

In the fourth year of primary school, Henri Fournelle saw a documentary on the pig industry. One of the segments dealt with animal abuse. The 10-year-old boy was more than touched by what he had just discovered, he was literally shaken. "I cried at school," he admits. And I told myself that it had to stop!"

More and more children and teenagers are choosing to become vegetarians. And this is not whim: the first motives behind their motivation often turn into convictions. How do I keep up with the trend? 

In the fourth year of primary school, Henri Fournelle saw a documentary on the pig industry. One of the segments dealt with animal abuse. The 10-year-old boy was more than touched by what he had just discovered, he was literally shaken. "I cried at school," he admits. And I told myself that it had to stop!"

On his way home that night, Henri told his mother that he no longer wanted to eat meat. Not at all. "I was proud of his convictions, but I didn't think he was going to persevere," says Isabelle Bousquet, who is not a vegetarian.

It is now more than two years since Henri made the turn. "I took my courage with both hands and I never regretted," he says with aplomb.

Children like Henri, who decide on their own to adopt a veggie diet, are not uncommon. "It's a trend, it's in tune with the times," confirms Stéphanie Côté, nutritionist. The main reason for the decision to abandon meat seems to be the love of animals and concern for their well-being.

The ecological argument, however, is often not far behind. "If more people ate veggie, the environmental balance would be more easily achieved," explains Anaé Gagnon, 15, a vegetarian since she was a little girl since she has never liked meat. "Right now," she says, "the majority of the population is eating too much meat; so it would take more vegetarians to compensate."

According to dietitian-nutritionist Nathalie Regimbal, it is important to welcome our child's request and to listen to the reasons that justify his position. "Why does he want to make this choice? What is his concern? We can then help them to find out properly by offering them reliable sources of information," she says.

Stéphanie Côté indicates that, in teenagers, the desire to become a vegetarian can stem from a need to distinguish themselves, to mark their independence, to follow their friends... or to do the opposite of his friends! "If you try to dissuade him, he can turn his back on himself and the parent-child communication channel will suffer," she says. It's better to listen to him and find common ground on how to do it."

THE OTHER SIDE OF THE COIN

For Psychologist Dr. Stéphanie Léonard, it is important to keep in mind that this choice can hide darker motivations. "A significant percentage of people who suffer from eating disorders are or have been vegetarians," she points out. This choice can be a roundabout way of avoiding certain undesirable or more caloric foods."

All parents in the world will applaud the values linked to such a choice... but the fact remains that in everyday life, it can turn the preparation of meals, often already overwhelming, into horror. "There's no way for me to make two different menus every night," says Line Parent, mother of Céleste Chiasson, 10, a vegetarian for a month. "I adapted the family menu by making vegetarian meals more often for everyone."

Will her daughter, a competitive gymnastics athlete, stay the course? "I think so! throws the mother, from tac to tac. When she has something in mind...".

There are as many families as there are ways of doing things. While some families choose to follow suit by becoming fully vegetated, others make compromises. "With a little effort, it can bring about beneficial changes for everyone," says Regimbal. She cites as an example meals where a different protein (tofu, tempeh, beans, lentils, etc.) will be prepared for the vegetarian child.

A VARIED MENU

Because the sinews of war, for the growing child, is to ingest all the nutrients and vitamins necessary for his proper development. "If our child becomes a vegetarian, he can't just cut the meat, he has to replace it," says Côté. Depending on his age, we try to involve him in the planning and preparation of meals."

The key to success is therefore the variety... and some openness. "It will be easier if the child is willing to explore on the side of legumes, nuts, seeds, shoots, vegetable drinks, spices, herbs to bring taste and texture," warns Ms. Regimbal. In any case, parents will have to go in search of recipes and do tests. "I had never cooked tofu," reveals Isabelle Bousquet, Henri's mother. But we search the Internet, we educate ourselves and we try things."

ON A VISIT, WHAT DO WE DO?

When visiting friends or grandparents, Dr. Stéphanie Léonard suggests supporting your child without entering into a debate or justification. "We can show that we support our child without trying to convince or be unanimous," she explains. I think it's a good idea to prepare our child beforehand by offering him short answers to comments he might receive. For example: "I understand your reaction, but my parents handle it well, and I feel good about it."»

While some choose to announce their colors before landing at their host, others bring their own food or only their protein. "I always offer to provide part of the meal," says Chao Lee, 16, a vegetarian for four years. My friends use it as a side dish while, for me, it will be my main course. It works well!"

And if, after a while, we notice a lack of balance on the plate and we are worried about the consequences for the health of our child, it is recommended to consult a nutritionist. "It's important to be accompanied on this journey," concludes Dr. Léonard. A blood test will give a fair picture of the situation.

VEGETARIANISM VS VEGANISM

These two types of feeding may seem similar, but they are, in fact, quite different.

While vegetarianism excludes meat and refers to a diet consisting of fruits, vegetables, cereals, nuts, legumes, and meat substitutes (such as tofu and tempeh), the second excludes any food of animal origin. This includes dairy products, gelatin, honey, and eggs.

The most common type of vegetarianism is Lacto-Ovo-Vegetarianism, a meat-free diet that includes dairy products and eggs.

WATCH OUT FOR VITAMINS!  

One of the vitamins that vegetarians (as well as omnivores, for that matter) frequently lack is D. It is particularly found in some fish and dairy products. Another good source: vegetable drinks (soy, almond, rice, etc.).

As for vegans, they must pay special attention to their absorption of B12. This vitamin is found in meats, some fish, seafood, cheeses, and eggs. Since not all of these foods are part of a vegan diet, it is important that vegans consume them in fortified plant-based beverages, soy products, and food yeast. They can also fall back on B12 supplements.

 Peeling skin is a bit of a bad holiday tradition that suggests unprotected sun exposure. To avoid the inconvenience of peeling skin, here are some tips to avoid peeling and to stop peeling if you read this article too late.

Peeling skin.

Peeling skin is a natural phenomenon that consists of the removal of the superficial layers of the skin. Also called desquamation, this process makes it possible to renew the epidermis by eliminating dead cells. A sunburn or a skin disease, such as psoriasis, can amplify this process and make the phenomenon more visible.

Having peeling skin is not bad, you also mime this natural mechanism when you perform a scrub of your face. Instead of letting nature do it, you accelerate the process by a mechanical action that promotes the renewal of the cells of the epidermis.

It's interesting to know that your whole body is peeling without you noticing. Even your scalp knows this process that can be amplified by a fungus causing the appearance of the film.

Why does the skin peel?

The skin can peel for several reasons, but the first one is natural. Dead skin cells are constantly coming off to be replaced by new cells. Peeling has the function of renewing the skin cells, so it is possible that you peel in greater quantities if your skin has suffered an attack. The skin can peel because of:

sunburn,

the use of an unsuitable product,

an allergy,

skin infection,

a fungus,

a disease,

Vitamin deficiency.

How to stop peeling?

To stop peeling you have to moisturize your skin by applying milk or moisturizer three times a day. Also, maintain good hydration of your body by drinking 1.5 liters to 2 liters of water per day and eat fruits rich in vitamin C.

These tips will not make disappear the desquamation that is essential for cell renewal, especially after a sunburn, but they will stimulate the regeneration of cells and limit the damage. You can direct your choice of a moisturizing treatment based on aloe vera which, in addition to moisturizing your skin, will soothe and reduce the burning effect of sunburn.

If you notice abnormal desquamation, outside a period of sunburn, we can only advise you to go see a dermatologist. He will be able to accurately determine the causes of the coat and can prescribe a treatment adapted to stop peeling such as:

an antifungal,

an emollient cream,

food supplements,

antihistamines,

An anti-dandruff shampoo.

What gestures to avoid during the coat?

Even if having peeling skin is not super sexy, it is still recommended to avoid certain behaviour if you want to stop peeling quickly. First, do not tear off your skin!

Why not remove peeling skin?

In case of peeling, peeling skin should not be removed to avoid creating new skin lesions that could interfere with the proper renewal of the cells of the epidermis. You also take the risk of exposing yourself to the development of infection by exposing skin that is not yet properly healed to external aggressions.

Avoids hot showers

Surely you don't want to take a hot shower after a sunburn, but if the cause of the coat is quite different, this advice may interest you. Hot water tends to dry out the skin and can result in increased peeling. To stop peeling, or at least to limit the coat, favor warm showers, even cold and, we can never tell you enough, choose your shower gel well!

Don't scrub

As you were told earlier in the article, the scrub is a way to speed up the natural process of removing dead skin. However, having skin peeling after a sunburn or following a skin infection is not part of the normal process! As the scrub irritates the skin, avoids practicing it on a skin that already suffers enough. The scrub yes, but on health and healthy skin, not to stop peeling after a sunburn.

Do not re-dispatch to the sun

Last point, if you have skin peeling after a sunburn, be careful not to re-explain yourself to the sun. Give your skin time to regenerate and wear long clothes to protect yourself from the sun's rays. To avoid melting under 40 °, choose linen, clothes, or in a linen-cotton mixture or stay as much as possible in the shade taking care to apply a good sunscreen with index 50.

How to avoid having peeling skin?

To avoid having peeling skin you can start by performing a body scrub BEFORE the holidays to eliminate dead skin. Also, at each exposure, make sure to apply an index 50 sunscreen and to renew the application every 2 hours and after each swim.

After your scrub, moisturize your body well and do not expose you directly. Exfoliation can be a little irritating, so let's pass 24-48 hours before sunbathing. The skin of your body will be rid of dead cells and you will be able to enjoy a more uniform tan on new skin.

Before and during exposure, obviously use a sun protection cream, index 50 (no less) and after exposure, you can apply after-sun care to rehydrate your skin. This advice is all the more important if you want to protect a tattoo from the sun. And of course, when it's hot, whether or not you're exposed to the sun, make sure you stay well hydrated by drinking plenty of water.

 Cardio is the pet peeve of many men. Cycling, running, walking, boredom can be fast, and enjoys it too slowly. If you find yourself in this description, HIIT is for you.

What is HIIT?

HIIT is a high-intensity interval cardio training. Acronym of High-Intensity Interval Training, it consists of alternating short but intense efforts interspersed with very short recovery times. Versatile, the practice of HIIT can be adapted to different sports activities such as running, cycling, weight training, etc.

In recent years, sports, blogs, and magazines have not been dry of praise for this training. And for good reason, HIIT has many advantages and allows athletes to get results quickly and be able to train anywhere, without equipment and even with a busy schedule for7 minutes 3 times a week can be enough.

The organization of this training is quite simple and is based on an effort/recovery ratio of 1:2. A minute of intense effort where everything is given is followed by 30 seconds of rest. Activated and pauses follow one another for a defined time (rarely more than 30 minutes).

Why is HIIT most effective?

HIIT is effective since it leads to an increase in metabolism during exercise and more than 24 hours after allowing a greater consumption of calories. It also promotes better insulin sensitivity, fat oxidation in muscles, and the production of growth hormone and catecholamine.

7 good reasons to get into HIIT

HIIT is practiced without equipment.

Advantage number 1 of High-Intensity Interval Training: it does not require any equipment! Indeed, HIIT is practiced at bodyweight and can be performed anywhere thanks to exercises combining cardio and bodybuilding. This type of training can therefore be carried out on holiday, during a professional trip, in confinement, etc.

It has lasting effects.

One of the big strengths of HITT is the so-called after-burn effect. A HITT session consumes 2 to 3 times more calories than an ordinary cardio training session, but its effect persists. After a high-intensity workout, the body continues to burn calories for 24 hours and even more. The reason is simple, subject to an intense effect, muscles lacking oxygen will degrade carbohydrates that they are no longer able to use properly. They then transform them into lactic acid and eject them into the bloodstream in order to feed the body.

HIIT takes only a short time.

Another advantage of high-intensity training is that it does not require much time. The practice of HIIT varies between 7 and 30 minutes and allows to have results equivalent to 2 hours of running. The excuse of lack of time is therefore no longer valid. It is easy to fit into any agenda.

It improves respiratory abilities.

Like any cardio activity, HIIT helps to strengthen one's cardiac and respiratory abilities. A high-intensity session, however, allows you to go a little further. By entering the anaerobic zone, by being out of breath, the improvement of cardiovascular health is faster than with aerobic work. High-Intensity Interval Training, therefore, makes it possible to be more enduring and in better physical condition.

HIIT helps you lose weight.

If HIIT is so successful, it is because it can burn a lot of calories in a short time. A high-intensity training, then allows you to quickly lose weight, and lose belly, sometimes even without changing your diet. However, for more qualitative results and not to traumatize your body or risk injuries, it is still advisable to adopt a diet adapted to sports practice.

It helps to tone its silhouette.

The HIIT also helps to tone its silhouette. As it allows you to lose weight while maintaining muscle mass, it will refine the silhouette while strengthening the muscles. In addition, as HIIT programs are designed to intensely solicit muscle fibers, the body tone deeply as a whole.

The practice of HIIT boosts metabolism.

The human body has a fabulous capacity for adaptation. The regular practice of HIIT allows, as the practice progresses, to significantly modify cellular functioning. A change in metabolism then takes place, resulting in greater consumption of calories during exercise but also at rest.

The method to practice HIIT

The method is based on high-intensity interval training consisting of acceleration and deceleration phases, all guided by a sports coach ideally. Concretely, the training is done with high intensity fractional: 20 seconds of work, 10 seconds of recovery for about twenty minutes.

The session format is short and very dynamic: raising the heart rate as much as possible on intense efforts and then actively recover on the deceleration phase. Be careful, do not stop completely on this phase, but slow down and stay in active recovery. By working in this way, you will ask your body to come quickly to draw on its reserves, and this with a minimum of time.

Who is HIIT for?

Some athletes practice HIIT to exceed their limits and seek physical and mental performance. Other many HIIT practitioners, are looking to lose weight, lose weight, especially lose fat. This method is aimed at people in a hurry, anxious to improve their state of health and physical condition, but who do not have much time to give to the sport. People who want to lose weight and increase their basal metabolism quickly.

Some precautions to start the HIIT.

Be careful, however, not everyone can practice. You have to have a little basic physical condition anyway, and above all, have the agreement of your doctor. This sport is not recommended for people suffering from a cardiac pathology. At startup, it is better to be used to physical exertion and have some cardio workouts behind you if you really want to progress and benefit from it, safely. So prepare yourself beforehand, by practicing running, cycling, or "classic" fitness a few weeks before starting HIIT, especially if you resume the sport after a period of stoppage.

How to practice HIIT?

The necessary equipment.

The only minimum hardware you need is a suitable outfit a timer. A jump rope or one of the Kettlebells will be good accessories to acquire quickly.

For interval repetitions, everything is possible:

race;

swimming;

bicycle;

mounted on power;

Rower.

Practice HIIT outdoors.

It is thus possible to practice it outdoors by running, or pedaling, or indoors, at home. You will then do, for example, with a series of rapid knee climbs, jump rope, or jumping jacks.

Practice the HIIT indoors.

Indoors too, it is possible to train on any classic cardio machine: elliptical, mat, rower, etc. It is advisable not to do more than 3 sessions per week, and rather supplement with muscle-building workouts and more conventional cardio workouts. This type of training being hyper-demanding, performing it more than three times a week would become harmful to your health.

Results thanks to HIIT

In one session, you expers a lot of energy, which makes it an interesting method for people who want to lose weight quickly. It is required a thorough concentration and a perfect technical realization, so it is an interesting method for athletes who want to improve their performance.

By soliciting the body in this way, you will tap into the fat reserves until 24 hours after the session. In the end, HIIT allows muscle gain, and fat loss, provided you adapt, in parallel, your diet. During these sessions where you will "give everything", you will also be able to get rid of your daily problems, and the notable advantage is that the effects are lasting since the basic metabolism increases and your body continues to work long after.

You will also quickly see an improvement in your breathing abilities: better breathing, better endurance. Finally, no excuse to get started if your health allows it because HIIT is aimed at even the most hurried among us because you can practice at home in 30 minutes.

 Training isn’t just in the gym! With a little imagination, a family walk or a game of cards can turn into a workout. Because our garden is full of possibilities, we offer you seven physical activities to get in shape without breaking a sweat!

THE BALANCE BOARD.

This small working tool may seem innocuous, but it is very demanding. It will appeal among others, to fans of board sports such as roller riding, Paddleboard, surfing, or Wakeboarding, but also to hockey players and yogis.

Exercises are performed using bodyweight, whether on the ground or using a bar. Isometrics use force, such as long-pressing hands, like a human flag, while freestyle, on the other hand, chain movements at the helm in a more dynamic way.

To serve as a support, the children's outdoor modules are perfect, as are the facilities in some parks. Moreover, we are seeing more and more places destined for calisthenics, particularly in Quebec City.

THE CARD GAME.

As the name suggests, this activity is inspired by the traditional card game, but each symbol represents an exercise. Thus, it is possible to associate the clover with the pump (push-up), the spade at the facial support with a projection of the legs backward (Burpee), the heart with the flexion of the legs, and the tile with the seated straightening, for example.

READ ALSO:HIIT: training burns ideal fat

A family member shuffles the deck of cards and each player draws in turn. If the first player draws the clover eight, he must run eight pumps. Then, if the second player gets the spade two, he performs two face supports, and so on. However, if a family member draws a valet, all the boys who participate in the activity face a challenge determined by the girls, and vice versa if someone draws a lady. As far as the king is concerned, this figure allows the family to carry out a collective exercise.

For interested toddlers, we make the exercise fun by lending them animal or heroic qualities. We do frog jumps, we walk like a bear (bear crawl), we stand in balance like Superman and we bend our knees like a duck.

CREATIVE HIKING. 

It is possible to transform a banal family walk in the neighbourhood into a very fun improvised circuit. Creative hiking is not very complicated in itself. Just start the walk and then, at each pole, intersection, red light, or any other element that allows us to mark the course, we take a weight break.

A member of the family then offers a challenge to others: run on the spot, perform 20 jumping jacks, 10 leg bends (squats), or 15 slots. Once the challenge is met, the hike continues and, at the next stop, a new family member determines the next challenge.

Creative hiking can also be done in the forest by spotting elements of nature every 5 or 10 minutes, for example.

THE HIIT.

High-intensity fractional training (or HIIT) consists of intense exercises performed over very short periods, alternating with periods of recovery or moderate exercise. The sessions are very brief; they usually last from 10 to 30 minutes. The exercises are usually repeated 6 to 10 times each.

THE OBSTACLE COURSE.

Our garden is a real cave of Ali Baba that is full of items that can turn it into an obstacle course. All you need is a little imagination and a few safe objects at your fingertips.

Thus, two chairs glued together can form a tunnel in which to pass, a shovel handle becomes a bar over which to jump, half-timbering ("two-by-four") be a beam on which to walk and improve our balance. The possibilities are endless.

"We can work cardiovascular, strength, endurance, and overall motor skills in both the parent and the child. In short, you can work anything you want," says Kathryne Gervais.

THE HORIZONTAL BAR (BOOTY BAR).

Lovers of classical dance who wish to perform cardiovascular exercises while limiting jumps or impacts that are the joints will appreciate the horizontal bar. This type of physical activity combines postural alignment, Pilates, yoga, and the dynamism of dance movements.