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A phrase

just came to say I found something. I know it's little, but it could be too, is a phrase. Paris never ends of Vila-Matas is a book in which every aspiring writer should take more than a while. This is the phrase:

illustrated The killer first novel -Vila-Matas, with its tormented description of the death of a poet, gives a full record of it, speaks not only my personal drama but the drama of many young writers at the beginning of his creative process, if they are imaginative, often build their own poetic worlds, forged largely by his reading, but later, as the imaginative intensity decreases, seeing how they fit to reality, fall into everyday prose that makes them feel they have betrayed their poetic principles first hour. Some, the most intelligent and stubborn, reluctant to give up so easily and keep the faith in his poetry for some years, but they do not know is that however much you do, the poetry and they were abandoned long ago. No one escapes this law so devastating poetic life, nobody. Or rather, she escapes the vast majority of humanity, all those people buzzed and crushed by the tyranny of reality and has had the dubious luck to have not distinguished between prose and poetry ever.

And finally, another phrase that virtually closes the book said, a phrase that the character of Margerite Duras says: " you write, do not do anything else in life ."

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The importance of exercise in weight control and health

By Mark Blesa

Our most cordial welcome to this new edition of the newsletter Nutritious and Healthy "in which deal with a subject of vital importance for optimum health and an effective option to improve significantly the results in a control program
weight.

Well, the question you should ask yourself is this , is it critical to incorporate exercise into a program weight control? To me there is no doubt that if it is and the reasons are simple, increasing your weekly caloric expenditure
we tip the scales in our favor to be "burning" more energy than usual.

essentially in principle to lose kilos and sizes is to reduce calories and increase calories expended during the day. In other words, burn more calories than you eat every day, obviously that (as I mentioned in previous newsletters) must be done in a controlled manner and does not involve some restrictions
severe and unhealthy.

First you have to study and implement a daily healthy eating plan and simple, this will be most important in the program and that if you consider what you eat you will not get good results in controlling weight by exercise
much you make. You should not make up between ingested and expended, but to make the exercise will help burn more calories.

Exercise is widespread evidence that creates a multitude of health benefits such as: optimal cardiovascular fitness, reduce stress, control blood pressure, improves blood circulation, is highly recommended for diabetics, promotes sleep , prevents osteoporosis, finally we could go because the list of benefits is long.

The importance of exercise is that you should incorporate into your life as normal as can be to eat. There is no reason for not exercising regularly but for reasons of health, limited mobility, disability etc. The exercise will
will help burn fat more easily mobilize fat that refuses to disappear from certain sites.

should be noted that fat burning occurs widely throughout the body and not just in certain places as one might think. It is often assumed that such conduct is to burn abdominal fat from that area, this is not true, what if we can to strengthen that area but we will not to make you fat is mobilized more of that particular area.

When choosing a particular physical activity you have to take into account such factors as your current physical condition, general health, cardiovascular problems etc.. All this needs to know before starting any sport. The advice will make you an acknowledgment of your current condition
to ensure you can safely practice your favorite sport or activity.

An activity that is healthy is to walk every day about 3 kilometers or 45 minutes at a moderate pace that means walking quickly without running or can hold a conversation. This simple exercise is very healthy and beneficial and practically anything you can practice without problems. In about 2 weeks
notice how good you feel and how to increase energy and vitality. The walk outdoors will help you disconnect from the routine and break free from everyday stress.

For activities that require more effort than desirable will be what I mentioned earlier, a good check and always, and this applies to any activity or sport to practice will gradually start trying little by little as you go conditioning and preparing the body up your pace gradually, down with very strong start to the day after
have you prevent blisters move, this is what will be discouraged.

You must take into account the age to know which is the degree of effort you can handle safely and that you can find a simple way by a simple formula that will show you then. With it you get your maximum heart rate based on your age so you are always in the area of \u200b\u200bsecurity.

The formula is: 220 - (YOUR AGE)

for example, for a 35 year old would give us;

220-35 = 185

that mean, for any activity that is individual in question should not exceed 185 beats per minute, it is clear that to know and be control of the pulses must have a heart rate monitor which will allow you to control your heart rate while you are performing the exercise.

An important point is that physical exercise can do aerobic or anaerobic, is that the former has a lung demand greater say much oxygen is consumed because it exercises the most dependable movement of oxygen in our body, while the second is based on exercises of high intensity and short duration but with little demand lung.

If what you intend is that the exercise will help increase energy expenditure and therefore mobilize fat stores will be the aerobic suitable, you can do activities such as, running, biking, walking pace, outdoor sports, or whether they have a component aimed at increasing the heart rate always within your means.

There is also another factor that greatly influences how a given year is more favorable or less burning of fat. We are now talking about aerobic and give an example we can mention bike either outdoors or static it does not influence what I make. The factor that influences the better availability for burning fat is exercise intensity.

If you want is an effective way to mobilize fat stores is much better to exercise at moderate intensity between 55% and 65% of maximum heart rate allowed for you. Let's see a practical case:

Age: 40 years

according to the formula above we have: 220 - 40 = 180 beats per minute maximum

180 by 65% \u200b\u200b= 117 this means that you keep this up so continuously for at least 20 minutes to be effective, you can increase time to 30 or 40 minutes long depending on your physical condition.

is shown that this current range is ideal for better fat burning depleted to a lesser extent deposits muscle glycogen (glycogen for you to understand is the kind of energy or fuel consumed by muscles).

higher intensities are indicated for a higher fitness for example, to get fitter at the level of performance. If you want you can switch between these 2 situations to benefit from both. Personally I recommend you begin with moderate intensity to help them lose fat pockets
later to be increasing the intensity gradually.

All the above is for guidance strongly recommend advice from a trainer before beginning any physical activity which will provide guidance on what is best for you.

The issue goes a long way to be impossible here to present all the issues relating to physical exercise, we must incorporate it as a way of life if you're really committed to your health.

I hope this newsletter will encourage you to get started in sports or just take walks every day, you'll always benefit from physical activity of any kind is, no excuses of time and if you want and what you can offer.

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