Online platform for mountaineers
“Hooked to the mountain” – an online platform located at https://ecosw.eu/ is waiting for you!

After several months of hard work by our great team, we can boast of a complete online platform where everyone who loves the mountain and its preservation can find useful information and inspiration for various mountain routes around the city of Blagoevgrad.

The “Hanged to the Mountain” project is implemented with the financial support of the National Program for the Implementation of Youth Activities under Article 10a of the Law on Gambling for 2022, Ministry of Youth and Sports”;
Contract number: NPIMD-TO1-M-054/2022

Activation of fat burning processes requires not only low insulin levels but also low leptin, according to a study published in 2018. In fact, this confirmed the notion that fat burning begins after not eating for at least 6-8 hours.

At the same time, physical training, by increasing glucose utilization, reduces this interval. In addition, they increase the heart rate (forcing the body to consume more oxygen) – and lead to the production of adrenaline, also associated with the activation of fat burning processes.

What to do?
The mechanism of fat burning is quite simple – adipose tissue receives a signal from the body, causing it to release free fatty acids into the bloodstream, where they are used as a source of energy to support metabolic functions and needs of certain organs.

However, the presence of glucose in the blood (and therefore the production of insulin) limits the release of free fatty acids from the cells. Simply put, if there is food in the stomach, the body will receive energy from that food – and will not burn existing fat at all.

The authors of the above study suggest that in order to activate fat burning processes, the body must switch from glucose metabolism to fat metabolism – citing low plasma levels of leptin and insulin as key features of this condition.

Does insulin block fat burning?
Insulin is a hormone produced by the body to use carbohydrates (glucose or ‘sugar’ in the blood). It usually increases after eating carbohydrate foods, forcing the body to either use calories for metabolic purposes or store them in fat.

Length of the dining window
Modern literature is increasingly using the term “dining window” – meaning the total length of the period in which food is consumed. Statistics 4 suggest that this parameter for most people is 15 hours – and in 50% of cases even exceeds it.

Given the time it takes for the body to digest food (up to 3-5 hours in some cases), many people are constantly on a digestion regimen – and rarely experience a condition in which leptin levels are minimal.

What should be done to burn fat?
Regular physical training is one of the most effective methods to start fat burning processes. Because the oxidation of free fatty acids requires a lot of oxygen, cardio literally helps the body burn fat.

Metabolic data show that 2.9 liters of inhaled oxygen are required for complete oxidation of 1 kg of fat to form 2.8 liters of carbon dioxide and 1.1 liters of water.

The importance of diet
Despite the contribution of training to increasing energy expenditure, where this energy comes from also plays a role. If you eat food just before sports, you will probably burn the calories from this food, not fat reserves.

The theory of the feeding window and its effect on metabolism sets out the 5th hypothesis that the proper functioning of metabolism involves controlling periods of eating – and periodic abstinence from it.

If a person eats food almost around the clock, then his body is extremely rarely in a natural mode of burning calories – it works only to increase reserves.

The process of switching from carbohydrate to fat metabolism involves low insulin levels – as well as low leptin levels. Achieving this condition requires both control of eating periods and physical training.

Consult a specialist to clarify the contraindications.

Leptin mediates the glucose-fatty acid cycle to maintain glucose homeostasis during starvation, source
Physiological process of fat loss, source
Dangers of high leptin and factors that lower levels, source
When to eat: The science behind periodic starvation, source
Time-limited nutrition for the prevention and management of chronic metabolic diseases, source
Source: https://zasporta.com/protsesut-na-izgaryane-na-maznini-kak-raboti-kakvo-tryabva-da-se-napravi-za-da-se-oturvete-ot-mazninite/

Blagoevgrad residents play sports on a new street fitness ground

A new sports ground delights the residents of the Orbita district, Gramada residential district. It is located under the railway. the line is next to the playground. The terrain measures 9.6 m by 9.1 m and is covered with shock-absorbing protective flooring. The site combines a wide variety of fitness equipment, including those for people with disabilities.
It is outdoors and is open to anyone who wants to play sports for health, professional or to maintain good physical shape.

Blagoevgrad Municipality appeals to the residents for a responsible attitude towards the protection of sports facilities!

To be in good shape, it is not enough to go to the gym. It is important to stay active throughout the day. Remember the physics lessons – a body that is in motion tends to stay in motion. But this law works the other way around – the less you move, the more you don’t want to do anything. The easiest way to avoid this is to love hiking. We learned how many calories burn walking and how to make the trip to the city more efficient.

How to make walking effective?
With the help of 10,000 steps a day you can maintain physical shape and normal weight – on average it burns 300-400 calories. If you increase the number of steps and the load, the effect will be even greater. This is a good reason to force yourself to go out more often and explore new places. Just think in advance about the route where you can safely move without transport. Where to start?

Start with a quiet walk, actively working with your hands. Here the muscles of the back and shoulder girdle are involved in the work. In addition, when walking, the whole body works. The muscles of the legs take a heavy load, such as the back and front of the thigh, gluteal, calf muscles. With such walking you can consume approximately 150-200 kcal / h.

Then gradually increase the pace of walking, but do not switch to running. Here energy consumption increases to about 300 kcal / h. The heart rate should not increase much. Your standard is the ability to speak breathlessly, calmly, without holding your breath. At a medium pace, the range of motion increases. Due to this, the load on the muscles also increases, the heart actively pumps blood, which means that more oxygen enters the body. After a few kilometers, slow down until your breathing is fully restored and physical activity feels good.

To put more strain on the leg muscles, to strengthen the knee joints, to tighten the gluteal muscles, to train the calf muscles, and also to strengthen the foot, find a ladder or slide. After a few climbs you will feel your legs heavy with the rush of blood. When lifting, be sure to work actively with your hands – bend your elbow as you would when running and tilt your body slightly forward. This is necessary to avoid straining the back muscles. With the help of such elevators you can burn about 500-600 kcal / h. If you calculate the total amount of calories burned for such a walk, it will cost about 1000.

What else to do in the city to lose weight?
Go to the slide
This is not only interesting, but also effective in terms of weight loss. You will be able to burn approximately 200-280 kcal / h. Here there is a load not only on the muscles of the legs, but also on the press, back and shoulder girdle. Also, during winter fun, the vestibular apparatus and stabilizing muscles work perfectly.

Go to the rink every weekend and train for at least an hour, maybe even two. Refuse to rent skates and then your own equipment will become an additional burden. How much you can lose will depend on body weight – a person of average weight will expend about 300-500 calories per workout on the slide.

Play snowballs
An effective and fun workout – a battle with snowballs – here you have to run, avoid and bend over. You get a whole set of exercises and a full charge. For half an hour of winter fun you can spend about 150 calories and get a charge of positive emotions.

Let’s make a snowman
Another way to spend time actively is to make big snowmen, to make snow fortresses. The snowman must be large – at least one meter in diameter. In this case we will use both arms and legs. The bigger the ball, the more effort it will take to push it forward. The shoulder girdle, core muscles, quadriceps and calf muscles will be connected. In addition, you will burn about 150 calories in half an hour.

Source: https://zasporta.com/turizum-za-otslabvane-kak-da-izgorite-2000-kalorii-na-razhodka-v-grada/

How to make a home gym – inventory and equipment for training in an apartment or house
Decide on the purpose of the classes
If you want to lose weight and improve endurance, then the direct path to cardio is a treadmill, stationary bike, step platform, ellipse. If you need to pump up muscles, then take weights, dumbbells, horizontal bar, fitness bands and other similar equipment. the goal is – flexibility and stretching, it is enough to buy a mat, fitball (large elastic ball) and, for example, special straps for stretching.

Find the right room
The goal is clear, now you need to find out in which room and in which area you want to place your sports equipment. It is important that the space is safe: there should be no fragile objects nearby, exercise equipment should not block passages and exits, and also interfere with household members.

If it is possible to choose a separate corner where the Swedish wall will be installed and the equipment will lie, that’s great. If there is no such option, then consider mobile steppers or treadmills that can be easily removed under the bed after a workout. For sports at home you do not need to create an analogue of a gym with a crossover and a Smith machine – one where everyone likes to squat with a barbell.

Choose simulators
There is an abundance of home fitness equipment on the market right now, so if you are a beginner, you run the risk of buying something wrong. In this case, you can easily solve the problem: do not buy anything, but rent or borrow from a friend, a bodybuilder. So in practice you can check if this simulator is right for you, if you like it and most importantly if you have enough motivation for home sports.

Just start
Sometimes dumbbells and bedding are enough to get you started. But even the choice of weights must be approached responsibly. Too much light will not give the desired effect and will be a waste of money. Conversely, severe can lead to sprains and strains. To find the right weight, experts recommend doing about 20 repetitions of one exercise and find out which weight is more comfortable for you: when there is tension but no tension. And gradually in the process of training increase this weight by 5-10%.

It is the same with choosing a fitness mat that will definitely be useful to you. It not only provides comfort when exercising, but is also responsible for safety: it provides stability and prevents slipping. It is best to choose a mattress based on your activity. For example, for outdoor activities it is worth taking a carpet with a thicker coating, for a house is suitable thickness of 4 mm. The choice of matte material is a more individual matter. Even the simplest insulation (polyethylene foam) mat will be suitable for most sports activities. But if you want to get maximum comfort, then you should pay attention to the tire: it is more pleasant to the touch and does not slip at all.

Source: https://zasporta.com/kak-da-si-napravim-domashen-fitnes-inventar-i-oborudvane-za-trenirovki-v-apartament-ili-kushcha/