Choose a class from each group per week and be amazed by the changes you can make.

1. CARDIOVASCULAR TRAINING

They are focused on aerobic work and are ideal for controlling your weight. They help to develop coordination and control of your body. They are very fun and lively.

• Benefits: Strengthens the heart muscles, improve circulation and increase endurance. They also increase our ability to use carbohydrates and spend our fat stores.

• Choose your favorite: Cycle, salsa, belly dance, hip hop, dance, Latin rhythms, and strippexercise step.

2. FORCE

They consist of different routines for all muscle groups. Develop strength, endurance and balance. Depending on the class, you can use different equipment to increase the level of resistance for each exercise.

• Advantages: Thanks to strengthen all the muscles, improves posture. Excellent for increasing the concentration, coordination and muscle mass.

• Choose your favorite: Body Bar, abdomen and buttocks, Stability ball, bosu, medicine ball and perfect body.

3. MIND AND BODY

Breathing is the key to this type of class. Help increase the ability to be active and calm. His various exercises are ideal for correcting poor posture and increase flexibility and strength. In addition, you release stress.

• Advantages: reduce stress, depression and anxiety, increased sense of well being and improve your mood, concentration, coordination and quality of sleep.

• Choose your favorite: Pilates, yoga, tai chi, meditation and flex

4. INTEGRAL ENTRENAMIENT

They consist of specific exercises for different muscle groups using low resistance and high repetitions. Rest periods are short, which helps gain muscle strength and maintain its size or grow slightly.

• Benefits: The combination of aerobic exercise with strength, is most effective in reducing abdominal fat. Moreover, the continuity and repetition increase calorie intake, which will achieve a more defined and toned muscle.

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Apple
Does the fruit of sin? Neither case Adam and Eve. A big mistake would be not to take it. Its flavonoids and quercetin have excellent antioxidant properties and prevent illnesses, including some cancers. Much of the apple is water, but she is not happy with that: fresh and healthy, providing sugars and fiber. And no peeling. So that its benefits reach the body must be eaten with skin, after washing, yes, because they may contain pesticide residues.

Potato
What would the world be without it? Christopher Columbus was right to bring it to Europe from America. Brings a lot of energy because carbohydrates, especially starch, and plays an important role in situations of malnutrition and poverty.

Oranges and Mandarins
They are a snack and not fattening. The nutrient is vitamin C. star One medium orange juice or a glass cover nearly 60 milligrams of vitamin daily for an adult. And its antioxidant repel cancer cells.

Green Asparagus
These green shoots almost practicing magic: they provide fewer calories and high in fiber, minerals (potassium, calcium, magnesium …) and vitamin E. Over it are rich. For who can resist a good stirred?

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Water
It is essential for life. Keeps the blood, nourishes the cells, runs the kidney and removes waste products. It is the basis of body fluids such as urine or blood. Contrary to what is usually always recommended, the exact amount for each person depends on circumstances such as metabolism or if you live in a warm place or not. Anyway, one to two gallons of water is reasonable. If we do not drink what your body needs, we will have dry skin and can develop kidney stones. Drink plenty of water is not good either: it can cause kidney overload and to withhold fluids. It is also essential to drink water through foods such as fruits, vegetables, legumes and cereals. In this way we maintain our weight.

Pasta
It is so important pulp, which is released slowly throughout the day. It is also recommended for people who conducted daily mental effort into this scheme of work in which we installed. Carbohydrates should make up 50% of the diet in a normal person. You can tell that promotes obesity, but the fact is that highly digestible. One suggestion, made with tomatoes and not with bacon and cream, which is too hot.

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The diet of the athletes need more control over the quality and quantity of food to meet basic nutritional requirements. We have seen the monstrous diet of Michael Phelps, who consumes no less than 10,000 calories a day!

To build muscles, an athlete’s diet should contain the following nutrients:

Protein: essential nutrient that is found in eggs, red meat, fish, milk and derivatives. The ration will vary with the type of training you do, but rest assured this is the basic fuel because it helps the growth and strength of muscles.

Carbohydrates: this nutrient provides energy for training and supply of glycogen is the first thing that turns the body to support the effort, for this reason it is essential to carbohydrate consumption, like rice, pasta, breads, seed, sugary cereals. Ideally, they are integral to also take the fiber and does not accumulate as fat in the body.

Vitamins: the nutrient involved in energy production and health of muscles and bones, so it is important to include in the diet, either in fruits and vegetables. You should consume a day, various fruits and vegetables, especially the 5 colors for different groups of vitamins.

Minerals are present in fish, fruits, vegetables, legumes and vegetables. This nutrient keeps the electrolyte level in the body, and according to their stability, can prevent or cause cramps, soreness and injury during training.

Fat: especially an athlete will choose monounsaturated fats, which are the healthiest and help the cell function and cardiovascular health.

Remember that all these nutrients must be present in your daily diet, balancing rations, respecting the food pyramid, which has always vegetables, fruits, cereals and meats are more important than fat.

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1. What are they?
Potatoes. They are rich in starch, the most abundant carbohydrate. Carbohydrates, also known as carbohydrates or sugars, are organic compounds consisting of carbon, hydrogen and oxygen. Then we will see his ranking on the basis of chemical structure.

1.1. Monosaccharides
They are the simplest carbohydrates. This group includes glucose, fructose and galactose.

- Glucose
It is found in small amounts in fruits and vegetables, being relatively abundant in grapes. It is the most important monosaccharide in the field of nutrition to be the main fuel cells. Most carbohydrate foods eventually converted into glucose after digestion. Glucose is added to some foods and beverages comes from the breakdown of starch. Glucose increases the energy content of food without increasing their sweetness, contrary to what I would do fructose or sucrose.

- Fructose
It is abundant in some plant foods, especially fruits. Carbohydrate is the sweetest. Glucose and fructose are the two main monosaccharides of honey.

- Galactose
Part of the lactose in milk with glucose.

1.2. Oligosaccharides
They consist of short chains of monosaccharides. In oligosaccharides, the most important are the disaccharides, composed of two monosaccharide molecules, typically using sucrose, lactose and maltose.

Sucrose is the sugar cane and beet. Is table sugar we use at home and used in the preparation of bakery products, pastries and soft drinks as a sweetener. It is composed of one glucose and fructose.

Lactose is found only in milk and dairy products. It is composed of one molecule of glucose and galactose.

Maltose, also called malt sugar, is the hydrolysis of starch and is composed of two glucose molecules.

Monosaccharides and disaccharides are also called simple sugars, for their sweetness and size of the molecule. Among the oligosaccharides are also including limit dextrin or maltodextrin, which produced industrially from starch, are used in infant formulas and enteral.

1.3. Polysaccharides
Also known as complex carbohydrates and complex sugars to be composed of many monosaccharide molecules.

From a nutritional point of view can be divided into two groups:

- Usable energy or digestible polysaccharides.
Among the polysaccharides usable energy, include starch and glycogen. The starch, also known as starch, vegetable and is made up of many glucose molecules linked together to form linear chains (amylose) and branched (amylopectin).

It is the most abundant carbohydrate in the diet, found in cereal grains, legume seeds, roots (cassava), tubers (potatoes) and other plant parts. Glycogen is a polysaccharide of animal reserve which is located in the liver and muscle. The other and mussels are rich in this polysaccharide. However, during storage and culinary management significantly lost part of their nutritional value.

- Polysaccharides unusable or non-digestible energy, known as dietary fiber or dietary fiber.
Among the polysaccharides used or not digestible cellulose stands alongside other hetero. Cellulose is a glucose polymer linear chain present in the cell walls of plant tissues that can not be assimilated by the human body to lack the enzyme needed to be digested.

The heteropolysaccharide consist of different monosaccharides or derivatives thereof. Here are compounds such as hyaluronic acid, which forms part of connective tissue, chondroitin, which is the cartilage of the bones of heparin, which is located in liver and lung and agar-agar, gums, pectins, alginates and hemicellulose.

These non-digestible polysaccharides, but can not be used as an energy source are of great importance to be part of dietary fiber.

2. What food are you?
In foods of animal origin other than milk are relatively scarce. Foods rich in carbohydrates are mainly vegetables in varying amounts. So prevalent in cereals, bread and bakery products, pasta, fruit, milk and dairy products, legumes and tubers.

3. Functions
The main functions of carbohydrates are listed below:

- Energy. They provide immediate energy, ie, 4 kcal / g. Glycogen (animals) and starch (in plants) are energy storage that is quick to generate glucose when needed. Glucose is the only energy source used by the nervous system (normal) and blood cells, so that should eat carbohydrates every day.
- Structural. They are part of important molecules like DNA and ATP among others (ribose and deoxyribose).
- Regulatory. Regulate bowel functions (dietary fiber). Dietary fiber plays an important role in regulating intestinal function with consequent health benefits because:

Favors intestinal transit by absorbing water
· Increases the volume of stool and softens
Reduces the absorption of certain substances (like cholesterol)
· Increases satiety
· Slows stomach emptying (soluble fiber)
· Decrease the peak of blood glucose (blood glucose levels) after meals in diabetics
Reduces the risk of colon cancer and cardiovascular disease.

4. Nutritional needs and recommendations
Although the daily intake of them is not essential, since their nutritional value can be satisfied from other nutrients, are recommended intake of carbohydrates in the diet from 55 to 60% of the total energy consumed in the diet.

The reasons for these recommendations are based on the fact that besides being cheap, they provide immediate energy, thus avoiding the overuse of metabolic adaptation that involves the use of fats or amino acids. Moreover, it is advisable that the majority are complex carbohydrates like starches and also recommends a daily intake of more than 25 grams of fiber per person.

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