Losing weight at 40: three tips to avoid accumulating fat

It has already been heard a thousand times to accumulate grease it increases the risk of developing cardiovascular diseases, and that can also have metabolic consequences. The good news is that there are three things you can do to lose weight and, incidentally, avoid regaining the lost pounds.

Not celebrating progress by toasting with alcohol

If you are looking for a figure, 300 calories may be what you need. According to a study from Duke University, eliminating that energy from your usual daily intake significantly reduces the risk of cardiovascular problems and high blood pressure, as well as developing insulin resistance and obesity.

Specialists propose to start by first eliminating the things that should not be because they have a high energy content and provide little or no nutrients. And the first to fall is alcohol.

“A gram of alcohol has 7.5 calories, that is, almost as much energy as a gram of fat, which gives 9 calories, compared to the 4 that we find for each gram of carbohydrate and protein, respectively,” said the expert and completed in “its journey practically ends in the liver and there it becomes fat,” he sums up.

dementia from not drinking alcohol .jpg

The sugar chapter

The second element to decrease is sugar, which nutritionally does not contribute anything to the body beyond energy. “In addition, it will trigger the insulin for its metabolism and, probably, it ends up being transformed into fat,” says the dietitian-nutritionist. The ultra-processed must also be crossed off the shopping list too rich in sugar and fat.

Walk one hour a day or train 60 minutes a week at full capacity

If to maintain a weight healthy you have to stop the loss of muscle mass, it is obvious that exercising that builds muscles (apart from burning fat) will help. It is the second objective of the plan, and the strategy is to divide the training between cardio and strength. Nothing that has not already been said.

If you haven’t been in a gym for years, the physiotherapist and personal trainer Adrián Prieto is clear: “You have to go out for a walk every day and get to 10,000 steps, and if they fall short, increase the duration to one daily hour at a rate of between 115 and 140 beats per minute ”.

Exercise

Exercise

Regarding strength training, Prieto advises starting with those that use different joints and involve the use of many different muscles to gain muscle mass. for 45 minutes, 2 to 3 times a week.

The trainer, who usually works with middle-aged people, points out that squats are especially useful, with three sets of between 12 and 15 repetitions – or an amount such that, if two more were done, he would not be able to move -, and leaving a one minute break between them.

He also recommends the planks: “The ideal is to do one minute and rest for more than 40 seconds,” says Prieto, “and repeat the exercise six or seven times.” In addition, it recommends that they be in front of the mirror “to control that we do not sink and we keep our back straight.

Extra: Looking at the cell phone at night also makes you fat

The third objective that must be taken into account to lose the kilos that age has put on is rest. not only food helps you gain weight.

As people get older, the ability to sleep soundly is lost, leading to more sleeplessness at night.

This also affects weight, as it was shown that short sleep duration is also associated with a reduction in leptin (a hormone that inhibits the desire to eat) and an increase in ghrelin (another hormone that awakens the sensation of appetite). That makes you hungrier the next day, and you tend to eat more than you need.

Look at the cell phone before sleeping

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Colombian and US Air Forces prepare military exercise – Services – Justice


On the morning of this Tuesday, the Colombian Air Force, FAC, confirmed that between September 18 and 21 “a new combined training exercise will be performed“, between the United States Air Forces and Colombia.

The exercise will have as its epicenter the municipality of Coveñas in Sucre, where aircraft from the United States Air Force (USAF), US Navy vessels (US NAVY) and aircraft of the Colombian Air Force (FAC).

The objective of the military activity is “strengthen procedures and standards in the detection, location and neutralization of illicit activities at the service of the transnational crime of drug trafficking“, said the FAC in a statement.

(We suggest you read: The millimetric military training that Colombia and the United States do.)

The military exercise will be named after Poseidon and was coordinated with the United States Southern Command.

“Training will allow optimize the interoperability of the FAC and strengthen procedures for the interdiction, interception, neutralization of illicit maritime targets“says the Air Force.

(You may be interested in: This is how the military exercise between Colombia and the United States was lived)

The training will optimize the interoperability of the FAC and strengthen procedures for the interdiction, interception, neutralization of illicit maritime targets

Similarly, the FAC points out, the military will carry out aerial refueling and search and rescue maneuvers in open waters, under international standards of the North Atlantic Treaty Organization, NATO.

(We suggest you read: Mothers, pilots, instructors, technicians: they are the women in the FAC)

The institution indicates that they are in continuous training of their crews “to strengthen distinctive capabilities“, in order to guarantee the security and defense of Colombians.

In January, a group of soldiers from the United States Southern Command – participated in two training activities, and currently, there are 53 soldiers in the country who are advising their Colombian counterparts on drug trafficking issues.

(It could be of your interest: ‘Military exercises with the US do not seek to send a message to Venezuela’)

JUSTICE
On Twitter: @JusticiaET

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Physical exercise is still the best strategy to live longer and better, despite your genetics

The genetics seems to play an important role in our chances of living longer and better. Curiously, polymorphisms that are linked to greater or lesser longevity are also associated with physical qualities such as strength. Thus, the D allele and the DD genotype of the angiotensin converting enzyme gene are associated with a increased likelihood of achieving exceptional longevity (live more than 100 years and without any major disease), which may be related, at least in part, to a greater preservation of strength and muscle mass.

“The benefits of exercise are so powerful at any age that, even in nonagenarians (90 years or older), its effects are appreciated”

On the other hand, carry the ε4 allele of the ApoE gene seems to have a negative impact on one’s longevity, which would have to do with a loss of muscle strength. However, beyond genetics, there is strong evidence that exercise allows living more time and enjoy a healthy aging.

When we grow old

Changes that occur during aging include a loss of muscle mass and strength, a process called sarcopenia. Although traditionally the sarcopenia has been seen as an inevitable consequence of aging, a research group wanted to evaluate whether it could be due rather to the reduction in the levels of physical activity that older people usually present.

And, indeed, the results showed that, contrary to what is usually observed in sedentary subjects, in those who did sports there were no differences in muscle mass between people of different age groups, not even in the over 70 years old. And although a decrease in muscle strength associated with age was found, the fact that in athletes it only occurred after the age of 60, something that occurs much earlier in sedentary people, shows us once again the protective role that the exercise in front of deleterious effects of aging. It is confirmed that the decrease in physical activity is one of the main causes of the loss of muscle mass and function and not aging per se.

Cardiorespiratory fitness

Another of the changes associated with aging is a progressive decrease in cardiorespiratory fitness (measured as VO2peak). VO2peak is the main clinical indicator of health, so keeping it at optimal levels is essential for healthy aging. It is estimated that the VO2peak decreases around 1% per year from the age of 25 and it is accentuated after 70 years. Every time we have more evidence of the protective role that exercise could have against this functional decline. Proof of this is a recent review conducted by experts such as Pedro Valenzuela and Alejandro Lucía, and published in the prestigious magazine ‘Sports Medicine’, in which they demonstrate how exercising throughout life promotes greater functional capacity, attenuating the decline associated with age, compared to sedentary people.

Photo: Unsplash / @ mister_a.
Photo: Unsplash / @ mister_a.

Therefore, exercising throughout life seems to be an effective strategy to lessen or even avoid some of the effects of aging. This is supported by several scientific investigations, such as the one recently published in the revista ‘Aging Cell‘, where it was shown how the people of 55 to 80 years what have they practiced cycling throughout their lives they have practically no no aging-related deterioration in muscle properties (composition, type and size of muscle fibers, as well as mitochondrial content). Similarly, a systematic review with meta-analysis published in ‘Aging Research Reviews‘, a medical journal focused on the latest findings on the mechanisms of aging and age-related diseases, observed that people over 59 years old and who had at least 20 years training they had VO2peak and muscle strength similar to those of healthy young people, and better than that of older people who had not exercised throughout their lives.

Telomeres

One of the key processes in aging is the shortening of telomeres that, as we have written in this same space of opinion, is related to the risk of morbidity and mortality. In fact, those people with shorter telomeres have a 25% higher risk of death compared to those with a longer telomere length. Regular physical activity also slows down cellular aging and, as we recently read in a study belonging to the National Health and Nutrition Examination Survey (NHANES) In the United States, the telomeres of people with higher levels of physical activity had a greater telomere length equivalent to a biological aging approximately 9 years younger than sedentary people. In addition, the sedentary had the double risk of having very short telomeres compared to active people.

Photo: iStock.
Photo: iStock.

The benefits of exercise are so powerful and at any age that, even in nonagenarians (people aged 90 and over), its effects are appreciated. Thus, in another study led by Dr. Lucía, a group of people over the age of 90 who were in residences, and who carried out a training program combined cardio and strength exercise for 8 weeks, improved leg strength by 17% compared to those who did not exercise at all. It is confirmed that it’s never too late to start and take advantage of the many benefits of exercise.

The evidence is clear in this regard, concluding that it is important to stay active at any age, including the most advanced, to avoid exponential decay what happens with aging. Therefore, as long as there is adequate medical control, we should not be afraid to include simple and adapted exercise programs in this population. Finally, it is also important to know the negative effects of sedentary lifestyle, so in the Current situation in which it is recommended to avoid leaving the house, mainly, to the elderly, we must apply the necessary prevention strategies from today so that tomorrow is not too late.

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District will offer exercise routines through social networks

Barranquilleros will have from this Monday the best fitness instructors a click away with the launch of the program #I am active, which will be offered through the social networks of the Secretariat of Recreation and Sports ddaily sessions of healthy routines.

Mayor Jaime Pumarejo Heins presented the program this Saturday, which is an alliance with the Ministry of Sports. These are virtual routines designed to be done in confined spaces, including: aerobic gymnastics, muscle stimulation, aerobic rumba and mixed martial arts.

#SoyActiva has a team of certified instructors who have created healthy routines for beginners and experts, which users can see Monday through Friday at 9:00 a.m. and 7:00 p.m. through the Instagram account @SecDeportesBaq.

“During the pendemic, those who were most likely to get sick and have complications were those who did not have a healthy lifestyle, because that worsened their quality of life, so we started quickly a program so that people could go out to the patio or terrace of their house to do physical activities “said Mayor Pumarejo. “Now, with this initiative, we want to continue promoting those healthy lifestyles, that people break the routine even if they are at home, for the benefit of all Barranquilla residents,” he added.

For his part, the Secretary of Recreation and Sports, Gabriel Berdugo Peña, invited Barranquilleros to join healthy habits through exercise. “This is the best opportunity forthose who have always wanted to do physical activity and perhaps did not have the possibility to go to a gym. And those who have already been doing it, can join the expert mode. Here they will be able to exercise with real experts ”.

Another component of the program is the presence of instructors guiding physical activity sessions in the parks and public spaces of the city such as the Gran Malecón, with groups that do not exceed 8 participants. Likewise, physiotherapists will be present in the biosaludable gyms located in the parks with the aim of guiding users of machines on how to improve your performance and how to feel better after physical activity.

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WFH Make Your Appetite Excessive? Here are 14 ways to reduce it so you don’t get overweight, one of which is to use a smaller plate – all pages

Intisari-Online.com – It has been almost six months since the corona virus hit our homeland, and during that time we have been following the encouragement to work from home (work from home – WFH)

However, it seems that when the WFH was made appetite most of the people got bigger.

Even though there are many risks that lurk when we eat too much, including obesity or obesity.

Which in turn, obesity can increase a person’s potential for diseases, such as diabetes, high blood pressure, heart disease, and stroke.

Also Read: 9 Benefits of Saga Leaves, Including Increase Your Appetite! What else?

The problem is, many of us are often insensitive to satiety.

It feels like the mouth wants to keep chewing food and it’s hard to stop.

If you are among those who have a large appetite, identify various ways to reduce this excess appetite.

Also Read: Benefits of Coriander Oil; Overcome Emotional Conditions, Keep Watching This

1. Increase the protein portion

Adding a portion of protein to your diet can make you feel fuller.

Finally, the appetite decreases. A study proves, respondents who had breakfast with eggs (rich in protein) for 8 weeks, the results were 65% more successful in losing weight.

At least, there should be 20-30% protein in our food portions.

2. Choosing high fiber foods

Foods high in fiber can slow down the stomach emptying process and help the body produce hormones that keep us full.

No wonder that your appetite can decrease.

In fact, adding fibrous foods such as nuts to your diet can increase satiety by 31%.

Also Read: Signs of 14 Weeks Pregnant, One of them Increases Appetite

3. Choose solid calories

There are two types of calories in food, solid and liquid calories. Solid calories must be chewed before swallowing.

Meanwhile, for calories in liquid form such as juice or soda, just gulp it down.

According to research, chewing can make us fuller.

Therefore, calories in solid form can help reduce appetite.

NDTV.com

Coffee.

4. Drink coffee

Research shows that coffee can increase the release of the peptide hormone YY (PYY).

This hormone is believed to increase satiety after eating.

Scientists also believe the PYY hormone determines the amount of food we eat.

That is why drinking coffee is believed to reduce appetite.

Even so, further research is needed to prove it.

Also Read: Benefits of Salam Leaves Tea Make the Stomach Sing and Calm the Body

5. Drink before meals

Drinking one glass of water before meals has been shown to increase satiety after food is finished.

This can be a way to deal with excess appetite.

Other studies have shown that drinking 1.5 liters of water in 8 weeks can reduce appetite and body weight.

6. Exercise before eating

A report from 20 different studies shows that exercising regularly is one of the most effective ways to reduce appetite.

In fact, immediately after exercising (especially strenuous exercise), your appetite can immediately decrease.

This is caused by a decrease in the hormone ghrelin, which makes us feel hungry.

7. Drinking herbal tea

Research has shown that drinking herbal tea can reduce appetite and improve mood.

Of course, this effect will only be felt if we exercise regularly.

Also Read: No Appetite and Fever Thinking Due to Teething, Apparently This Baby Has A Disease That Requires Surgery

Dark chocolate.

agoramedia

Dark chocolate.

8. Eat dark chocolate

Dark chocolate is considered to be more effective in reducing appetite, compared to chocolate made from milk.

A study proves, the respondents managed to reduce the portion of food after consuming dark chocolate.

9. Eating ginger

Eating a little ginger powder has been shown to reduce appetite and increase satiety, after eating.

However, there is only 1 research that proves it. Therefore, further research is still needed.

10. Controlling stress conditions

Research shows that feelings of stress can actually increase appetite, make us overeat, and tend to choose foods that are not nutritious.

That is why we are advised to try to control stress, by exercising regularly, getting enough sleep, or spending time with friends.

Also Read: No Appetite and Fever Thinking Due to Teething, Apparently This Baby Has A Disease That Requires Surgery

11. Try spicy food

Some spicy spices like chilies and paprika can actually reduce appetite.

Two important components it contains, capsaicin and capsiate, can reduce hunger and increase satiety after eating.

The benefits of eating spicy are very unexpected, right? However, this method of reducing appetite still needs further investigation, because it is only done on a small scale.

use a smaller plate

use a smaller plate

12. Use the larger fork and the smaller plate

The size of our eating utensils, can have a big impact on appetite.

This is because a study has shown that respondents who eat with larger forks actually eat 10% less than those who eat with smaller forks.

However, this effect does not apply to spoons. In fact, a large spoon has been shown to increase appetite.

While eating with smaller plates will make us think that our plates are full, and have eaten enough.

Also Read: Caring for Your Body: 8 Signs Your Body Is Lack of Zinc, Here’s the Solution!

13. Meet the needs of omega-3 fatty acids

Leptin is a hormone that controls appetite.

Consuming omega-3 fatty acids can actually increase leptin in the body.

However, this effect has only been successful in obese respondents.

14. Imagine the food we crave

Maybe this way of reducing appetite sounds impossible.

However, according to some researchers, imagining the food we crave can reduce the desire to eat it.

In one study, 51 respondents imagined they were eating chocolate, before finally being confronted with a bowl of chocolate.

At the end of the study, the participants were shown to consume 60% less chocolate.

Strictly limiting the portion of your meal will only invite excessive appetite.

Also Read: Benefits of Angkak Date Sari, Including Increasing Your Little One’s Appetite

Conversely, if we eat the right foods, in sufficient portions, then our appetite can be reduced.

However, if your hunger doesn’t go away after taking some of the ways to reduce your appetite above, it’s time to visit your doctor for a consultation. (Wisnubrata)

This article was published on Kompas.com by title “14 Ways to Reduce Excessive Appetite to Avoid Overweight

Want to get more information about a guide to a healthy lifestyle and a better quality of life? Just subscribe to Intisari Magazine. Just click on https://www.gridstore.id/brand/detail/27/intisari

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Exercise is “essential” for curing mental illness

Research reveals that exercise as an alternative to medication is the main intervention for hospitalized psychiatric patients

Thinking of skipping training because of a low mood? If you’re upset, depressed, or anxious, a recent study indicates this is the time you need to do the most exercise. It is so effective for mental health that it can even accelerate the healing of psychiatric patients.

Those results were revealed in a study on physical exercise published in the journal Global Advances in Health and Medicine. The study was conducted by researchers at the University of Vermont Medical Center, in conjunction with inpatients from the psychiatry unit.

The study led by Dr. David Tomasi, a psychotherapist and group therapist for inpatient psychiatry at the University of Vermont Medical Center, was published in 2019. Tomasi and his team installed a gym for the exclusive use of approximately 100 inpatients at the Psychiatric Center.

The research team presented patients with structured 60-minute nutrition and exercise plans that were incorporated as a key element of their respective treatments for various mental health and mood disorders.

The results on mood were so impressive that Tomasi stated in a press release: “Now that we know that it is very effective, it can become as fundamental as a pharmacological intervention.”

Exercise benefits mental health, mood disorders

The patients in this study had been hospitalized for a wide range of psychiatric problems, with symptoms including depression from mild to severe, anxiety, schizophrenia, suicide and acute psychotic episodes. According to Tomasi, only a handful of psychiatric hospitals in the United States that have inpatient facilities offer exercise areas to patients.

Before conducting the exercise sessions, the psychotherapists surveyed the patients’ mood, self-image, and self-esteem using standardized questionnaires designed to limit biases. The levels of physical fitness of the individuals were not evaluated, nor were “normal” values ​​determined, given the possible negative connotations of the expectations about the patients’ self-esteem and self-image.

After the patients received exercise sessions, the questionnaires were repeated to assess the effects of exercise on psychiatric symptoms and self-assessments.

The exercise sessions were carried out four times a week, of 60 minutes each, and included cardiovascular and resistance training, as well as development of flexibility through stretching or the use of equipment such as recumbent bicycles, ellipticals, rowers, steps, exercise balls. exercise and other gym equipment.

Each session was followed by a nutrition education in which patients were taught to identify healthy food options, budget, and make meal plans in accordance with the latest scientific recommendations regarding the connection between gut health and wellness psychological.

These sessions included moderated discussions on the unique challenges of maintaining a healthy lifestyle alongside the individual psychiatric concerns of the patients.

Effective initial intervention

The researchers analyzed the data taking into account the specific differences between the patient groups in relation to their levels of cognitive strength, comprehension and abilities versus ability, as demonstrated by the responses to the questionnaires.

The analysis included cognitive differences between individuals who were diagnosed with, for example, moderate depression, versus an individual with acute schizoaffective disorder. According to the researchers, “these aspects are reflected in some of the responses regarding the perceived efficacy or usefulness of the interventions offered.”

The research team was able to identify multiple positive outcomes that were direct results of the application of exercise training and nutrition in inpatient psychiatry. Overall, the patients reported less anger, better mood, higher self-esteem, and less anxiety and depression as a result of the exercise sessions.

These positive results were seen in the vast majority of patients, with 95% reporting an improvement in mood and 63% reporting being “happy” or “very happy” after exercising.

An impressive 97.6 percent of patients answered affirmatively to the question, “After attending this group, do you think you will exercise more?” A fact that the researchers considered one of the most important aspects of the study.

According to his report: “the willingness of patients to dedicate space for physical exercise in their therapeutic program has resulted in a general positive effect for the therapeutic environment as a whole.”

Tomasi suggests that physical exercise is so effective in relieving psychiatric symptoms that it could reduce the amount of time patients are confined to acute care facilities and potentially reduce dependence on psychotropic medications. It also presents treatment options that can be effective in reaching people who are in a psychotic state, a condition in which, according to Tomasi, talk therapy or psychotherapy is limited.

“It is difficult to receive a message through talk therapy in that state, whereas with exercise, you can use your body and not depend only on emotional intelligence,” explains Tomasi.

Sweat Therapy: A Safe Option to Psychotropic Medications?

Patients who are admitted for mental health and mood problems are often in an acute state, and hospitalization is used as a means of protecting individuals, as well as other people in society, from potential harm.

However, psychiatric wards are often noisy and crowded places that can increase patient distress and difficulty, creating obstacles to effective treatment. For this reason, sedative medications are often the first line of therapy, and self-care practices such as proper diet and exercise are not considered part of a standard treatment protocol.

“The priority is to provide more natural strategies for treating mood disorders, depression and anxiety,” says Tomasi. “In practice, we hope that each psychiatric center includes integrative therapies – in our case, exercise in particular – as the main resource for the psychophysical well-being of its patients.”

Exercise is a powerful therapeutic action that stimulates general health and immunity and is one of the top ways to improve mental well-being. It does, in part, stopping mitochondrial aging on their way. Some studies even suggest that exercise can cut the risk of develop Alzheimer’s disease.

You can improve your mental well-being by combine exercise with being outdoors. Science has shown that access to green spaces improves longevity, physical and mental health, increases sleep, and shortens recovery time from illness.

To learn more about the health benefits of exercise, research over 670 summaries of the health benefits of exercise at GreenMedInfo.com.

For links to the research studies mentioned in this article, please find them online at TheEpochTimes.com/author-GreenMedInfo

The GMI Research Group is dedicated to researching the most important health and environmental topics of the day. Special emphasis will be placed on environmental health. Our focused and in-depth research will explore the many ways in which the current condition of the human body directly reflects the true state of the environment. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Subscribe to news bulletin.


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Shy Australian country girl meets an ‘enemy of the state’

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Exercise, at the point of wood in the Aranjuez neighborhood

Freddy Arango

THE COUNTRY | MANIZALES

The ingenuity and creativity of Andrés Leonardo Ocampo or Colombo, as he is known in the Aranjuez neighborhood, stood out in these months of the pandemic.

This welder by profession and unemployed due to the economic crisis, built a multifunctional machine during this time of quarantine, which works like a gym. Made of wood such as guadua and logs, it also used iron and plastic. He placed her in an open area.

It was inspired by a green space, on Calle 73 con 40A, where the leaders of the sector have recovered the site from the rubbish, planted gardens and made the community aware of valuing and caring for this area.

Andrés surprised them with his invention when he installed it in that place, the neighbors have asked him to manufacture more machines, so that more people in the community will benefit.

Ingenuity

“I took the initiative to create this game for the neighbors to exercise and be physically well. It is a machine to do several exercises at the same time such as working the leg, back, chest, arms and abdomen ”, says Andrés.

He says that when he was installing it, the neighbors told him that the project had turned out well. “I took about 15 days between doing it and installing it. I tried it and the neighbors began to arrive. There are no fixed hours and all the time they go to the outdoor gym, when the snow is clear you can see it while you exercise ”.

Neighbors

Isabel Flores is Colombo’s mother. He says: “We went to live in Venezuela with Andrés, when he was two years old and then we returned when he was 14. He went to study and his classmates gave him the nickname Colombo and they recognize him in the neighborhood. In his childhood he was very ingenious, he made kites, he fixed bicycles and skateboards ”.

Among the residents, Colombo’s invention stands out because it has helped him to get out of sedentary lifestyle, a product of compulsory confinement.

“When I see the opportunity, I practice on the machine very early and I take advantage of the fact that it has two weights, one for the beginner and one for the more advanced, I adapt it with two pulleys. It has attracted much attention, they ask who invented it, who is the genius ”, says Raquel Socorro López, leader of the Aranjuez neighborhood.

To the order

Colombo is measured to make any type of gym machines in wood or iron, he worked in a company that manufactured tools and objects for gyms, he was the builder. He was unemployed due to the pandemic, but he was left with the experience that has served him to build his own machines. His contact is 3122051853.

The weights are logs that were put on pulleys.

Only wood, concrete and screws are screwed and nailed to the floor.

“When we realized that I was doing it, it seemed wonderful to us and I became a user, it’s great,” says Luz Adriana Arenas, from the Aranjuez neighborhood.

“We need an instructor who can explain us well how to do exercise routines better,” asks the community.

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Mercedes grew 7.4% and gained 17% in the fiscal year of last year

The team said that the increase was mainly due to higher sponsorship and marketing income, and added that it gained 23.6% for television coverage in 2019.

The costs increased from 346,856 million euros (£ 311,458 million) to 37,116 million euros (£ 333.29 million), while a gain of 16,384 million euros (£ 14,712 million) was recorded, compared to the 2018 figure of 14,125 million euros (£ 12,684 million).

The costs of Mercedes For 2019 they shed light on the extent of the cuts the team will need to make to comply with new F1 regulations that are scheduled for next season.

In May, the International Automobile Federation (FIA) approved a package of measures Cost reduction for Formula 1 that will include a team budget cap of € 122,663,576 ($ 145 million) starting in the 2021 season.

Following the initial agreement to postpone the technical regulations from 2021 to 2022, which was approved on March 30, the additional modifications to the sports, technical and financial regulations for 2020, 2021 and 2022 received the unanimous support of the teams and were ratified by he World Motor Sport Advice.

The main element of these regulations is the cost cap, which is designed to foster greater financial sustainability in the sport while at the same time leveling the playing field between the ‘big three’ teams of Mercedes, Ferrari y Red Bull Racing and the other seven competitors.

Spending will be limited to € 122,663,576 (US $ 145 million) for 2021, € 118,433,797 (US $ 140 million) for 2022 and € 114,204,019 (US $ 135 million) for 2023-2025 , based on a 21-race season.

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Exercise, at the point of wood in the Aranjuez neighborhood

Freddy Arango

THE COUNTRY | MANIZALES

The ingenuity and creativity of Andrés Leonardo Ocampo or Colombo, as he is known in the Aranjuez neighborhood, stood out in these months of the pandemic.

This welder by profession and unemployed due to the economic crisis, built a multifunctional machine during this time of quarantine, which works like a gym. Made of wood such as guadua and logs, it also used iron and plastic. He placed her in an open area.

It was inspired by a green space, on Calle 73 con 40A, where the leaders of the sector have recovered the site from rubbish, planted gardens and made the community aware of valuing and caring for this area.

Andrés surprised them with his invention when he installed it in that place, the neighbors have asked him to manufacture more machines, so that more people in the community will benefit.

Ingenuity

“I took the initiative to create this game for the neighbors to exercise and be physically well. It is a machine to do several exercises at the same time such as working the leg, back, chest, arms and abdomen ”, says Andrés.

He says that when he was installing it, the neighbors told him that the project had turned out well. “I took about 15 days between doing it and installing it. I tried it and the neighbors began to arrive. There are no fixed hours and all the time they go to the outdoor gym, when the snow is clear you can see it while you are exercising ”.

Neighbors

Isabel Flores is Colombo’s mother. He says: “We went to live in Venezuela with Andrés, when he was two years old and then we returned when he was 14. He went to study and his classmates gave him the nickname Colombo and that is how they recognize him in the neighborhood. In his childhood he was very resourceful, making kites, fixing bicycles and skateboards.

Among the neighbors, Colombo’s invention stands out because it has helped him get out of sedentary lifestyle, a product of mandatory confinement.

“When I see the opportunity, I practice on the machine very early and I take advantage of the fact that it has two weights, one for the beginner and one for the more advanced, I adapt it with two pulleys. It has attracted a lot of attention, they ask who invented it, who is the genius ”, says Raquel Socorro López, leader of the Aranjuez neighborhood.

To the order

Colombo is measured to make any type of gym machines in wood or iron, he worked in a company that manufactured tools and gym objects, he was the builder. He was left without a job due to the pandemic, but he was left with the experience that has served him to build his own machines. His contact is 3122051853.

The weights are logs that were put on pulleys.

Only wood, concrete and screws are screwed and nailed to the floor.

“When we realized that I was doing it, it seemed wonderful to us and I became a user, it’s great,” says Luz Adriana Arenas, from the Aranjuez neighborhood.

“We need an instructor who can explain us well how to do exercise routines better,” asks the community.

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They call to preserve sleep, diet and physical exercise routines – Córdoba News – HoyDia.com.ar

They call for maintaining sleep, eating and physical exercise routines

Specialists call to maintain routines of sleep, food and physical exercise before signs of “mental fatigue”

A reorganization of the habits of sleep, food and physical exercise before the breakdown of the routines that were carried out before the quarantine is essential to avoid the signs of “mental or cognitive fatigue” that can lead to muscle pain or anguish, said today a specialist from the Institute of Cognitive Neurology (INECO).

The expert, through a statement from the Institute, warned that with the prolongation of social isolation “the feeling of lethargy that people manifest when facing activities of their daily life that they previously carried out without any difficulty becomes more and more present. “.

Pablo López, psychologist and academic director of the INECO Foundation, assured that “the routine changes of adults and children, the health protocols that we must not forget and the level of attention that video calls require, represent a great cognitive effort for people; added to the fact that we have lost the stability and anticipation that the routine gave us ”.

He indicated that this situation can lead to a state of “mental or cognitive fatigue” whose main symptoms are “drowsiness, inability to concentrate and difficulty in” processing tasks to be carried out “

For López, mental fatigue entails “a loss of interest, attention and motivation; affecting both our personal, social and work life” and can lead to “muscle aches, headaches, anguish, sustained memory difficulties and non-restorative sleep as well as it also makes us prone to mental and physical health problems in the medium term “

The professional considered key to combat these symptoms “a reorganization of habits to restore the three most important pieces of our health: food, physical exercise and good sleep.”

He expressed that the tools to combat mental fatigue are “to regulate sleep schedules as much as possible, also establishing clear and pre-established spaces for rest during the day.”

In addition, he recommended “trying to get the overwhelming ideas out of the mind and look for concrete actions to modify them, or even notice them and then think about them and share them with someone”

He also mentioned not to confuse physical with social or emotional distancing and to resort to meditation techniques “that allow some emotional regulation, anxiety reduction and cognitive improvement.”

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