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Spiritual podcast to recover the emotional balance and that you can listen to whenever you want from your mobile device.

Listen to spiritual podcasts to relax is an increasingly common practice since the main advantage is that you can listen when and how you want. Podcasts or multimedia files can be downloaded directly from the internet and stored on mobile devices or computers.

Relaxation podcasts add to other resources to improve mood, such as mobile applications to control stress or new chatbots to help reduce anxiety. Mobile devices (smartphone, tablet …) have become a tool to make health care easier, in this case, emotional health. We invite you to put headphones, play and start to relax with these podcasts to reduce anxiety.

Spiritual podcast to meditate for a few minutes a day and promote relaxation, a tool to relieve anxiety and stress, combat insomnia and improve concentration. There are a lot of podcast listening apps (iVoox, iTunes, Soundcloud, Pocket Cast, Podcast Republic …) and dedicate a few minutes a day to feel better.

Meditation Podcast

The podcast is a format that adapts to what you need at all times, and there are situations in which it is convenient to stop, relax and forget everything before they can overflow. Just by giving the audio player on your mobile or computer you can enjoy the benefits of meditation to be well.

If you have trouble reconciling the floor, or you wake up at night, listen to this guided meditation to sleep.

Relaxing music podcast

Listening to music is good for your health, favoring relaxation and releasing tensions.

And a proposal to improve the mood with a little more rhythm.

Podcast on demand, because you can choose the theme, duration, download them easily and store on your device those that have been most interesting to have them always at hand and listen to them at any time of the day. The lack of time is no longer an excuse because the mobile phone is a perfect support to enjoy these contents. We can take advantage of travel in the car or public transport, waiting or any time of free time.

Cardiovascular exercise is one of the best allies to lose weight. However, how much cardio do you need to achieve it?

We know that anyone who wants to lose weight should make a correct combination of diet, strength exercises and cardiovascular exercises. We also know that cardio exercises are almost essential to burn fat, although we must not neglect the strength exercises that will help you tone and generate muscle while losing fat. However, many people who are on a weight loss diet wonder how much cardio do I need to do to lose weight? The answer will vary in each case. Keep reading if you want to know more.

Cardio and calories: knowing your relationship

When a person goes on a diet and begins to do cardio exercises and strength to lose weight, it is important that you understand how your calorie system works in your diet, so you can calculate how much cardio you need to do.

The cardio is directly related to the loss of calories, but it is not a miraculous method to lose weight since everything will depend on the total computation of calories that are ingested and burned.

Let’s give a practical example:

Imagine that your usual caloric intake is 3000 a day. It is estimated that to lose a pound of weight per week (about 450 grams) you need to lose 3500 calories in total, that is, be in a calorie deficit of 3500 a week or 500 calories a day.

If your diet is restricted to 2500 calories a day, you will lose one pound in a week without the need to exercise. However, as the weeks go by, you will end up entering a metabolic loop or tomb. You will not be able to continue in a continuous calorie deficit, that is unsustainable and unhealthy, so there will come a time when you will find your limit of reasonable daily calories and you will stop losing weight.

This is where the exercise comes in and why it is so important. In addition to helping you tone up your muscles and get fit while you lose weight, exercise (mainly cardio, although everything as a whole) will allow you to balance your calorie deficit with an adequate and healthy daily caloric intake.

For this you have two options:

• Eliminate the deficit completely with cardiovascular exercise: for this, you will need to do between 30 and 40 minutes of cardio a day, 7 days a week. This option allows you to have an average caloric diet, as long as it is healthy.
• Combine the deficit with less calorie intake and cardio: in this option, you will slightly restrict the diet and you will do cardio 5 days a week for 30 minutes.

The last option is much more affordable for those people who start from zero on a diet and are not used to exercising. It is also a good option for those who have too high a calorie intake in their usual diet and it is necessary to lower it for when they lose the necessary weight they learn to maintain themselves.

The type of cardio is also important

In addition to the above, we must take into account what type of cardio is performed, because not all cardio exercises are the same and, therefore, not all burn the same calories. For example, 20 minutes of HIIT cardio with high-intensity intervals equals 40 minutes of average cardio exercises.

To understand us, it is not the same to go for a run and do a routine where you have moments of great intensity and others of moderate intensity that go out running constantly at a moderate to smooth speed. Although both are cardio exercises and are healthy, in the first you will lose many more calories at the same time as in the second case.

Therefore, it is important to take this into account and choose the type of cardiovascular exercise that really suits your diet, your physical level, and your needs.

Excessive cardio can be harmful

One of the mistakes in which most people who want to lose weight and start doing cardio fall is that they do it in excess, which can cause adrenal fatigue and generate the opposite effect that you want to achieve: gain weight. In addition, it can wear down your muscles, joints, and bones, especially if you do not combine it with strength exercises.

Other disadvantages of excess cardio are that it usually leads to a loss of general energy, makes you lose efficiency in the gym and you can experience a loss of strength, which causes a decrease in motivation to go to train.

Therefore, it is important that you do cardio if you want to lose weight, but in fair measure and controlling the combination of diet and exercise for the deficit of calories. In addition, it is recommended that you combine cardio exercises with strength exercises to ensure correct toning of your muscles.

Any time is good to take advantage of an exercise with these one-minute routines. Attentive!

Exercise is essential to be in shape and feel good, but the gym or a sports activity are not the only ways to exercise. Although it is recommended that you maintain some type of training at least three times a week, we know that there is not always time for it. Therefore, a good suggestion is to make the most of the day and find good moments to do one-minute exercise routines that will help you improve your fitness and keep you fit.

One Minute Exercise Routines

Do not misunderstand us, if you only do one of these one-minute exercises once a day, it is difficult for you to define muscles or burn fat. That will only be achieved with good training and proper nutrition. However, you can improve your performance by practicing one-minute exercises taking advantage of different times of the day, which will help you stay active and healthy.

The idea is to do them in the same way as high-intensity interval exercises or HIIT, that is, a powerful exercise for one minute resting another minute.

But if you do not have time to do repetitions, simply incorporate some exercises into your daily routine to help your body stay in shape. Also, this will compensate in some way the days that you can not (or do not feel like) going to the gym.

Attentive, because you will be surprised to know the number of one-minute exercises you can do in routine situations of your day to day.

• In the bathroom in front of the sink: before taking a shower, take a minute to do squats or squats. You will work your legs and glutes and you will hardly notice the time.
• While combing your hair: Practice lateral leg lifts, tone glutes, and hips.
• One minute going up and down stairs: Exactly! If you have stairs at home, use them to the fullest for one minute every day. If you do it at a good intensity, it will be a very effective cardio exercise.
• While you’re in the back row: Take advantage of those occasions when you have to wait in the bank, the super or the bus to work calves. Standing, start to get on tiptoe going up and down. It is a fantastic exercise! Remember to stretch your legs before and after to avoid injuries.

• Exercises while watching TV: Instead of throwing yourself on the couch without doing anything, take the opportunity to move your body a bit while watching your favorite series, doing squats, sit-ups, legs, push-ups …
• Waking exercises: We recommend these exercise routines to be done in bed upon awakening that will not take more than a couple of minutes and will help you start the day with energy.
• Bicycle on the carpet: Maybe at some time of the day you like to throw yourself on the carpet. Get on your back and take the opportunity to do some cycling with your legs.
• Weights while cooking: Are you going to cook rice? Take the opportunity to make a pair of weights with two bags of rice or similar for one minute before putting on paella. For example, you can do one of these 10 dumbbell back exercises for a minute. That easy!
• In your facial cleansing and hydration routine: Our face also needs to exercise to stay young and toned. In facial cleansing in the morning or at night, take the opportunity to do this complete routine of anti-wrinkle facial exercises. With one minute of exercises will suffice.
• Exercises while you work: Believe it or not, you can also take advantage of working time to exercise. For example, you can do crunches while sitting at the computer or these exercises to tone legs while you work. In addition to taking the time to tone up your body, you will avoid the famous ‘backside of office worker’.

How about? As you can see, you can exercise effectively at different times of the day in just one minute. Remember, make the most of the time and stay active.

The WHO has given a firm and expected by a large part of the medical community, to recognize the disorder by video games as mental illness.

The WHO recognizes the video game disorder as a mental illness, an excessive dependence that was already known as one of the new addictions without substances, along with the addiction to social networks and new technologies. A recognition by the WHO (World Health Organization) that comes with the inclusion of this new disorder in the next edition of the International Classification of Diseases (ICD-11), and that had not been updated since 1992. A tool used by researchers and doctors around the world for the diagnosis of diseases.

The WHO, which points out that video game disorder is extensive to digital games, also emphasizes that the pattern of behavior must be serious enough to cause significant deterioration, as well as having spent at least 12 months to assign a diagnosis, except in cases where the symptoms are severe.

The use and abuse of new technologies have led to an intense debate about whether they can generate pathological disorders, and have even emerged new patterns of addictive behavior that have had to be named, such as suffering addiction or vamping among the youngest.

In our country alone, 18% of the population of adolescents and young people between the ages of 14 and 18 abusively use new technologies, which has also led to the inclusion of video game addiction in the first National Addiction Strategy 2017-2024. At the global level, the decision of the WHO supposes a firm support in the direction of treating the disorder by video games as a mental disorder.

WHO and video games

In accordance with the criteria established by the WHO, it is considered that the disorder may have resulted in a mental illness when there is a loss of control over the game, losing the notion of time spent on the game and not being able to control its behavior.

The video game becomes the first, and almost exclusive, priority for those who suffer from this disorder or addictive dependence. Any other vital interest or daily activity takes a back seat, and although the physical and emotional deterioration is evident, the affected person will want to continue playing despite the negative consequences. Although most people playing video games do not have any problem, if we notice the slightest symptom of dependence on the mobile or any other technological device, it is advisable to act and if necessary ask for professional help.

To start the day with a good start, taking care of your health and your figure, here you have 5 breakfast menus adapted to your needs.

Breakfast is one of the most important meals of the day, and yet, one of the most often we skip. To take care of your figure and your health, start the day off on the right foot by having a breakfast adapted to your rhythm of life. Here is the menu of 5 healthy and rich breakfasts that take care of you inside and out. Take note.

Do not skip breakfast
One of the most common mistakes that can ruin the diet and even make us gain kilos is skipping a meal, especially breakfast. If you want to take care of your weight and your health, devote at least twenty minutes to the healthy habit of breakfast.

Breakfast, according to the recommendations of experts in nutrition and dietetics, should provide between 25-30% of the daily energy we need. What are the consequences of skipping breakfast? You will arrive at the next meal with much more hunger and, until then, it will be much more difficult to control the appetite and fall into pecking. To make your breakfast healthy and, at the same time, not boring, here are 5 breakfast menus that take care of you, adapted to your needs. Choose the breakfast menu that best suits your needs, menus that go from less to more calories.

Light breakfast: Less than 200 calories.
An infusion, a vegetable sandwich with wholemeal bread, lettuce, tomato and fresh cheese (30 grams) low in fat. An ideal breakfast to take care of your line in a healthy way, since this combination brings you few calories with many nutrients, such as minerals and vitamins.

Breakfast to start the day without stress: 220 calories
If a long stressful day is waiting for you, or you are going through a period of great stress, this breakfast will give you the energy you need and only contains 225 calories. An infusion (green tea), a pear and a bowl of whole grains (unrefined) with oat milk, which has relaxing properties.

Heart-healthy breakfast: 225 calories
An ideal breakfast to take care of you and protect your heart. Start the day with an infusion of green tea (rich in antioxidants), a toast of whole wheat bread with natural tuna, salmon or sardines (Omega 3), a handful of nuts and a kiwi (fiber, vitamin C). You can also opt for a detox juice to accompany this healthy and rich breakfast.

Breakfast to concentrate better: 470 calories
If you have to put your brain to full performance – for work or for study purposes – start the day with a breakfast based on a glass of skimmed milk and a bowl of muesli (includes oats, nuts or dried fruits). In addition, it includes an apple or a banana.

Breakfast for athletes: 560 calories
If you practice intense physical activity, better make a breakfast with quick sugars to get energy instantly. Take a glass of orange juice, a slice of whole wheat bread with ham, a teaspoon of honey and a handful of nuts. And if you are a cyclist, do not miss the foods to avoid a breakfast for cyclists.