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The Smart Coach

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Food weighs more than exercise

Healthy food and a positive self-image are as important as exercise. You can absorb a1000 kcal in a couple of minutes but it will take you many hours to burn them through sports.

The Smartcoach offers you the best, healthiest and most accurate method to burn fat on right body parts. The personal approach of this e-coaching program helps you with the physical as well as with the mental aspect, by combing our technical knowledge with our human approach.

The Smartcoach, on www.thesmartcoach.be, helps you through simple tips and this all for a very affordable price.

The Smartcoach, e-coaching in Sports, Nutrition and Health

Rudi, your e-coach

The Smartcoach on TV...

Journalists are great. They can summarise the Smartcoach in 2 minutes. Well done!

Let me just add that the Smartcoach enables any one of us, whatever his/her starting physical condition, to guarantee his/her health capital, to regain a balance and maintain his/her physical condition.

http://www.tvcom.be/index.php/info/news/10753-waterloo-presentation-the-smartcoach

If you lack time to practice the ideal and regular physical activity, The Smartcoach will give you easy solutions  which help you to keep in shape everyday.

 

To maximise the effects of training, interval training gives better results: sprint for one minute followed by one minute recuperation for 20 minutes, instead of doing the same exercise for 20 minutes at a steady pace. When you're outdoors, alternate between walking, running, cycling... Indoors, alternate cardio exercises with muscular strength and growth, or proprioception exercises...

 

The Smartcoach, on www.thesmartcoach.be revitalises you with simple and affordable advice. 

Rudi, your e-Coach

 

Have regular meals

Eating where you’re sated increases the production of insulin. This hormon can foster weight gain.  It is better to eat at regular intervals, taking into account that a snack should not exceed 150 calories, i.e. 3 to 5 hours between each meal. Wait for the calories of the preceeding meal to be burnt: this is when the body needs fuel.  Eating slowlier to reach satiety with less food, managing your stress other than with eating are important steps to stabilize your eating habits, for example by practicing a regular physical activity to take your mind off things.

The Smartcoach offers you  the safest, healthiest and most current way to eliminate fat from your body.  But also to develop your physical and mental condition, with a personalised e-coaching approach which combines technical expertise and human touch.

 

The Smartcoach, on www.thesmartcoach.be revitalises you with simple and affordable advice. 

Suzanne, your e-Coach

 

Improve your stretching and minimise the risk of injury !

Is it useful to stretch ?

Stretching our muscles before or after warm-up (during a training or a competition) is often debated.  Flexibility is  largely determined genetically.  You could easily write a book about the correct stretching technique. You will find it in the e-Fitness and e-Coaching services of The SmartCoach. Stretching and fitness sessions should be set up by a physiotherapist or a trainer, such as your The SmartCoach coaches. Stretching is a kind of gymnastics.

Stretching is soft gymnastics, which aims at stretching and relaxing the whole body.  The fitness exercises proposed by The SmartCoach aim at relaxing the body segments: they used to be called relaxing exercises.

 

Which factors influence mobility ?

1) Physiological factors: gender: elasticity is greater in women than in men.  Age: children are very flexible until the age of 10.  Heredity.  Muscle fatigue : when muscles are needed for anaerobic efforts, this causes muscle stiffness.     

2) Environmental factors: temperature, heat : mobility is very sensitive to temperature variations.   It is necessary to warm up the muscle you want to stretch.  Time variations: flexibility is weaker in the morning than in the evening.

3) Psychological factors: stress creates bodily tension which causes a defensive contraction, withdrawal, muscle contractions, mental stiffness.  You should have a stretching session in a relaxed atmosphere.

4) Modal factors: duration: you need a fairly long stretching time.  Loading speed: in order to avoid or decrease a reflex contraction, it is important to stretch slowly.  The slower the speed of stretching, the more efficient the muscle lengthening.

Stretching is a way to increase flexibility.  Stretching also  enables muscles to prepare for effort.  Flexibility contributes  to the athlete’s performance throughmovement ampliture, technical correctness, movement ease and fluifity You could easily write a book about the correct stretching technique. You will find it in the e-Fitness and e-Coaching services of The SmartCoach.

 

What are the advantages of stretching?

1) Accelerate your venous drainage: during stretching, the muscle is compressed by the fibre network which is deformable but inextensible, and it can only go towards the heart: this accelerates venous drainage.  The venous and lymphatic drainage provides a better recuperation by eliminating toxins.

2) Decrease your lacks of balance: lacks of balance between the various muscle groups can cause injuries.  Consequently, getting rid of these imbalances plays a role in preventing injuries.  Stretching contributes to re-balancing morphological problem and correcting the posture.

3) Increase your mental capacity: Stretching also has a mental effect because it fosters concentration thanks to slow movements, attention to one part of the body, controlling the respiratory rhythm which fosters vigilance and concentration. Stretching brings physical and mental relaxation and well-being, have an anti-stress role by liberating endomorphins.  In short, a healthy mind in a healthy body.

 

Some practical tips from The SmartCoach:

 

You have to stretch before any sports activity because this increases mobility, prepares muscles for tensions, improves motor coordination, increases temperature if the stretching is active and reduces passive tension.  Stretching reduces strength if it is too long or of maximum intensity. 

It is recommended to keep stretching to a submaximal duration and intensity, particularly before a competition (2 x 20 to 30 s per muscle group) and to always finish with a dynamic exercise.

For example if you wish to work on explosivity, you need 10 minutes warm-up, 6 minutes  stretching (2 x 20 s per muscle at a submaximal intensity) followed by a dynamic movement.

 

Find out more

•  Find all the Stretching  programmes on http://www.thesmartcoach.com

•  Check out the Practical Guide of stretching by C. Geoffroy and M-A Dupont

•  By e-mail :  stretching and e-coaching : info@thesmartcoach.be

 

Connect with others to increase your  motivation and concentration.

If you can, train with people you like or whom you get to know during another activity and participate to group sessions.  This enables you to keep your motivation and stay focused on your objectives.  Sharing during exercises is also motivating and  mobilising.  Living a particular moment together also helps reinforce your interactions and place in a social network.

The Smartcoach offers you  the safest, healthiest and most current way to eliminate fat from your body.  But also to develop your physical and mental condition, with a personalised e-coaching approach which combines technical expertise and human touch.  The Smartcoach will very soon open a social network dedicated to its members. 

The Smartcoach, on www.thesmartcoach.be  revitalises you with simple and affordable advice.

Rudi, your e-Coach

 

 

 

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