# data[].attributes.headline
despues de haga ejercicio, deba coma salud. coma menos carbohidrato y coma mas los protienas, vegetables, y frutas.

# data[].attributes.subject
despues de haga ejercicio, deba coma salud. coma menos carbohidrato y coma mas los protienas, vegetables, y frutas.

# data[].attributes.headline
No coma comida chatarra porque comida chatarra es no bueno par ti. 

# data[].attributes.subject
No coma comida chatarra porque comida chatarra es no bueno par ti. 

# data[].attributes.attachment_link.readable_text
Even a single fast-food meal can impact your heath, research shows. (Johnnieshin/Getty Images/iStockphoto)

A client recently asked me, "How often can I get away with eating junk food?" She knows that my nutrition philosophy is the "80:20 rule": Eat healthy foods as often as possible (at least 80 percent of the time), but also enjoy the occasional less healthy food (less than 20 percent of the time), if that's what you really want.

I've seen this approach work well with my clients who were previously chronic dieters yet hadn't been able to lose weight. Once I give them permission to have "forbidden foods," those foods lose their power and they're able to make healthier choices the bulk of the time.

There is some evidence that "cheat meals" (although I hate that term) can help boost fat loss and mental health among dieters. Yet I wanted to give my client a more quantifiable answer. Could a few days of junk food or even a single fast food meal make a difference in your overall health?

Junk food and fast food defined

What is "junk food"? Essentially any food that is highly processed, high in calories and low in nutrients. Junk food is also usually high in added sugars, salt and saturated or trans fats. Some evidence points to junk foods as being as addictive as alcohol and drugs.

"Fast food" is food that is prepared quickly and is eaten quickly or taken out. Although there are a growing number of healthier fast food options, most fast food can still be classified as junk food.

Long-term effects of eating junk food

Eating a poor quality diet high in junk food is linked to a higher risk of obesity, depression, digestive issues, heart disease and stroke, type 2 diabetes, cancer, and early death. And as you might expect, frequency matters when it comes to the impact of junk food on your health.

If you think grocery stores are playing tricks on you, they really are

A review of studies on fast food and heart health found having fast food more than once a week was linked to a higher risk of obesity, while eating fast food more than twice a week was associated with a higher risk of metabolic syndrome, type 2 diabetes and death from coronary heart disease.

This is disturbing considering nearly half of American adults eat fast food at least once a week.

Short-term effects of junk food

It's human nature to think about benefits and risks over the short term rather than considering the impact our choices have over the long term. So how does consumption of junk food affect your body over the short term?

A few days of junk food

Just a few days of junk food could change your metabolism. A small study of 12 healthy young men found eating junk food for just five days led to a reduced ability of their muscles to turn glucose into energy, even though they didn't eat more calories as part of the study. Over the long term, this change could lead to insulin resistance and eventually type 2 diabetes.

Another effect of just a couple of days of junk food is poor digestion. Because junk food lacks fiber, eating too much of it could lead to constipation.

One junk food meal

That single fast food meal can narrow your arteries, leading to an increase in blood pressure.

And the quick spike in your blood sugar from eating junk foods high in refined carbohydrates and added sugars can cause a surge in insulin, leading to a quick drop in blood sugar. That leaves you feeling tired, cranky and hungry for more.

Just one serving of junk food can increase inflammation throughout your body. Further, an Australian study suggests that in people with asthma, a fast food meal high in saturated fat can increase inflammation in the airway, potentially making an asthma attack more likely. . So it seems the quick hit of junk food, while fleetingly rewarding, does carry short-term risks.

The good news: Every healthy meal helps

The amount of inflammation and oxidative stress your body will experience after eating occasional junk food seems to be a function of the "big picture" of your choices over time.

If you want to enjoy junk food once in a while but are concerned about the impact on your health, take a look at your overall health habits. Do you smoke or overdo it on alcohol? Are you exercising regularly and eating plenty of nutritious foods such as vegetables, fruit, legumes, fish, nuts and seeds, and whole grains? When it comes to your health, it seems you can "get away with" the occasional junk food more easily when you follow a healthy lifestyle most of the time. So think about your ratio of healthy to less healthy foods. Are you achieving 80:20 or is there room for some improvement?

When you're making the choice between a healthier option and junk food, consider that just one healthy meal a day worked into the typical American diet could reduce overall stress and inflammation in your body. Every meal is an opportunity to positively impact your health.

Based on the current research, my advice to my client essentially remains the same: Once you're aware of all of the short-term and long-term impacts of junk food and you still really want some, have it less than once a week and really savor it. Then get right back to enjoying nourishing, nutritious foods.

Christy Brissette is a dietitian, foodie and president of 80TwentyNutrition.com. Follow her on Twitter @80twentyrule.

More from Lifestyle:

9 ways millennials are changing the way we eat

Inside food cravings: How to deal when you're just dying to have that cookie

Olive oil options can be dizzying. Which is best for you?

# data[].attributes.attachment_link.title
Perspective | This is your body on fast food

# data[].attributes.attachment_link.description
If you have it regularly it's bad for your health, but you can recover from an occasional lapse.

# data[].attributes.headline
tiena un equilibrado sesión de ejercicio. haga mitad cardio y mitad  halterofilia y o calistenia.

# data[].attributes.subject
tiena un equilibrado sesión de ejercicio. haga mitad cardio y mitad  halterofilia y o calistenia.

# data[].attributes.headline
No solo haga cardio. deba ejercicio en otro formas, como halterofilia

# data[].attributes.subject
No solo haga cardio. deba ejercicio en otro formas, como halterofilia

# data[].attributes.attachment_link.readable_text
A Guide to Getting Started and Developing a Balanced Plan

What type of exercise should you do?

There is no single type of exercise that can take care of all your needs. In fact, to get the most
benefits from your routine, you want a mix of activities during the course of a week. Otherwise,
it's like a diet consisting only of fruit-healthful as far as it goes, but lacking a lot of the
nutrients you'll find in other foods, such as fish, vegetables, nuts, and whole grains.

Developing a balanced exercise plan

So what does a balanced exercise plan consist of? The Physical Activity Guidelines for Americans
from the U.S. Department of Health and Human Services urge all adults to include the following
types of exercise in their weekly routines:

150 minutes of moderate aerobic exercise per week (for example, 30 minutes on each of five days)
or 75 minutes of vigorous aerobic activity (or an equiva- lent mix of the two).

two or more strength training sessions per week, with at least 48 hours in between to allow muscles
to recover.

balance exercises for older adults at risk for falls.

If this all sounds overwhelming, remember that workouts can be broken up into smaller segments. For
example, three 10-minute walks can get you to your daily goal of 30 minutes of aerobic exercise.

Each workout should also include a simple warm-up at the beginning and a cool-down at the end. The
warm-up should consist of gentle exercise, such as marching in place, to loosen up your muscles
and get more oxygen-rich blood flowing to them. To cool down, slow your activity and the intensity
for five to 10 minutes, then finish off with stretches to help prevent stiffness.

Read on to learn more about each component of a balanced exercise program in greater depth and suggest
a mix of activities and exercises to get you going.

Aerobic exercise (cardio)

Often called cardio or endurance activities, aerobic activities are great for burning calories and
paring down unwanted fat. They consist of activities that make the heart and lungs work harder:
think of walking, biking, running, and swimming, for example. Aerobic exercise temporarily boosts
your heart rate and breathing, allowing more oxygen to reach your muscles and tuning up cardiovascular
endurance. These are the activities that are associated with lower risk for many diseases and
longer life span.

How much should you do?

The Physical Activity Guidelines for Americans recommend accumulating a weekly total of at least
two- and-a-half hours of moderate aerobic activity, or one hour and 15 minutes of vigorous aerobic
activity. (Note: If you prefer a mix, 10 minutes of vigorous activity equals roughly 20 minutes
of moderate activity.) Raising your weekly goal to five hours of moderate activity, or two-and-a-half
hours of vigorous activity, nets additional health benefits, especially weight loss. Each session
should last at least 10 minutes.

Get started

Walking is usually safe for people of any age or level of fitness and can easily be adjusted to a
comfortable speed. It doesn't jar joints or raise your heart rate to dangerous levels. For a
greater challenge, you can add time, distance, or hills to improve endurance or use resistance
bands to tone while you walk.

Follow these tips to get the best workout from your walks:

Find a safe place to walk. Quiet streets with side- walks, park trails, athletic tracks at local schools, or shopping malls are often good choices.

Buy a good pair of shoes. Look for supportive but flexible soles that cushion your feet. Comfort is the key when buying shoes for walking. Shop at the end of the day when your feet are at their largest size. Choose shoes with "breathable" uppers, such as nylon mesh.

Dress for comfort and safety. Wear lighter clothes than you'd need if standing still. Dress in layers so you can peel off garments if you get hot. Light-colored clothes and a reflective vest help drivers notice you.

Do a five-minute warm-up and cool-down. Start off at a slower pace for your warm-up. At the end of your walk, slow down to cool down (even if you're not sweaty).

Practice good technique:

Walk at a brisk, steady pace. Slow down if you're too breathless to carry on a conversation.

Stand tall.

Hold your head up so your chin is level and look 10 to 20 feet in front of you.

Lift your chest.

Keep your shoulders down.

Point your toes straight ahead.

Let your arms swing loosely at your sides. If you want to boost your speed, bend your elbows
at 90-degree angles and swing your hands from waist to chest height.

Land on your heel, then roll forward onto the ball of your foot, pushing off from your toes.

Take comfortable strides. To go faster, take quicker steps instead of longer ones.

Strength training

Strength or resistance training, which typically employs equipment such as weight machines, free weights, or resistance bands or tubing, protects against bone loss and builds muscle. It also improves your body's ratio of lean muscle mass to fat. It, too, deserves an important place in your exercise routine.

Technically, strength or resistance training takes place any time your muscles face a stronger-than-usual counterforce, such as pushing against a wall or lifting a dumbbell. Using progressively heavier weights or increasing resistance makes muscles stronger. Aside from toning you, strength training provides the functional strength you need to do everyday activities- lifting groceries, climbing stairs, rising from a chair, rushing for the bus-with ease.

How much should you do?

The Physical Activity Guidelines for Americans recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) two or more times a week, with at least 48 hours between sessions. One set per session is effective, though two or three sets
may be better, according to some research. Repeat each exercise eight to 12 times (reps). Your body needs at least 48 hours for recovery and repair between strength training sessions in order to build more muscle and get stronger.

Get started

These tips for safe strength training will help you get the most from your workouts:

Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries. Many experts suggest starting with no weight, or very light weight, when learning a strength training routine. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group. You isolate muscles by holding your body in a specific position while consciously contracting and releasing the targeted muscles.

Tempo, tempo. Tempo helps you stay in control rather than undercut strength gains through momentum. For example, count to four while lifting a dumbbell, hold for two, then count to four while lowering it to the starting position.

Breathe. Blood pressure increases during a work- out, but it rises even more if you hold your breath while performing strength exercises. To avoid steep increases, exhale as you lift, push, or pull; inhale as you release. To make sure that you're not holding your breath, count your tempo aloud. You can't hold your breath when you're talking.

Keep challenging muscles. The right weight differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions (reps) while still allowing you to maintain good form. If you can't do the minimum number of reps, choose a lighter weight. When it feels too easy, as if you could continue doing reps, challenge your muscles again by adding weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs) or using a stronger resistance band. Alternately, you can add another set of reps to your workout (up to three sets), or work out additional days per week. If you add weight, remember that you should be able to do the minimum number of reps with good form, and the targeted muscles should feel tired by the last two reps.

Give muscles time off

Strenuous exercise like strength training causes tiny tears in muscle tissue. These tears are good, not bad: muscles grow stronger as the tears knit up. Always allow at least 48 hours between sessions for muscles to recover. So, if you do a strenuous full-body strength workout on Monday, wait until at least Wednesday to repeat it. It is fine to do aerobic exercise on the days between your strength training. If you're doing a partial-body strength session, however, you might do upper-body exercises on Monday, lower-body exercises on Tuesday, upper-body exercises on Wednesday, lower-body exercises on Thursday, etc., and also do aerobic exercise on as many days as possible.

Balance exercises

Our sense of balance typically worsens as we age. It can be further compromised by medical conditions like neuropathy (a complication of diabetes or certain chemotherapy drugs) that can cause tingling, pain, and numbness in the feet; side effects from other medications; uncorrected vision problems; or a lack of flexibility. Poor balance often leads to falls, which can cause head injuries and temporarily or permanently disabling injuries to the bones and nervous system. Hip fractures, particularly, can lead to serious health complications and can impair independence.

Older adults at risk for falls can benefit from a combination of walking, strength training, and balance exercises. Balance-enhancing activities include tai chi, yoga, and Pilates. Strength training exercises that work core muscles in your abdomen and back also help with balance.

How much should you do?

For older adults at risk for falls, the guidelines recommend 30 minutes of balance training and muscle strengthening exercises three times a week, plus at least 30 minutes of walking activities twice or more weekly.

Flexibility exercises

Flexibility exercises like stretching and yoga gently reverse the shortening and tightening of muscles that typically occur with disuse and age. Shorter, stiffer muscle fibers may make you vulnerable to injuries and contribute to back pain and balance problems.

Frequently performing exercises that isolate and stretch elastic fibers surrounding muscles and tendons helps counteract this. A well-stretched muscle more easily achieves its full range of motion. This improves athletic performance-imagine an easier, less restricted golf swing or tennis serve-and functional abilities, such as reaching, bending, or stooping during daily tasks. Stretching can also be a great way to get you moving in the morning or a way to relax after a long day. Activities such as yoga combine stretching and relaxation and also improve balance, a wonderful combination.

However, note that experts no longer recommend stretching before exercise. Prolonged stretching impedes the maximum contractile force of muscles. For example, stretching prior to jumping decreases jump height. Instead, experts now recommend starting off your exercise with a warm-up, such as an easy walk or a sport-specific routine such as serving some tennis balls and practicing ground strokes before a match. This increases the movement of blood and oxygen to the muscles. Then, when muscles are warm and pliable-for example, after five to 10 minutes of exercise-you can stretch. Or, even better, do your flexibility exercises as your post-workout cool-down.

How much should you do?

The Physical Activity Guidelines for Americans present no specific recommendations for making flexibility exercises part of your routine. However, the American College of Sports Medicine recommends that
older adults do flexibility exercises on the same days as aerobic or strength activities, or at least twice a week.

Get started

When starting a stretching routine, follow these tips for safety:

Check with your doctor. If you have joint disease or arthritis, or if you've had a joint replacement, check with your doctor before starting stretching exercises.

Warm up first. Warm muscles are more flexible. Warm up for five to 10 minutes first, or save stretching for your cool-down routine after exercising.

Stretch all muscle groups. Just as with strength training, stretching should include all muscle groups.

No bouncing. Never bounce as you stretch. This triggers a contracting reflex that actually tightens the muscle you're trying to loosen.

Feel mild tension only. Extend your muscle to the point where you feel mild tension and hold that position. You should never feel pain.

Breathe. Breathe easily through your nose while stretching.

Hold and repeat. The best results come from holding a stretch for 10 to 30 seconds and repeating each stretch two to six times for a total of one minute.

Adapted with permission from Starting to Exercise, a special health report published by Harvard Health Publishing.

# data[].attributes.attachment_link.description
There is no single type of exercise that can take care of all your needs. In fact, to get the most benefits from your routine, you want a mix of activities during the course of a week.

# data[].attributes.headline
este mas sano, deba haga por los menos 150 horas de ejercicio aerobico cada semana.

# data[].attributes.subject
este mas sano, deba haga por los menos 150 horas de ejercicio aerobico cada semana.

# data[].attributes.attachment_link.readable_text
Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise can reduce health risks, keep excess pounds at bay, strengthen your heart and boost your mood. It can also reduce your risk of death from all causes.

Healthy adults should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equivalent combination of moderate and vigorous activity. That doesn't have to be all at one time, though. For example, brisk walking for 30 minutes, five days a week meets the guidelines. Aerobic exercise can even be done in short blocks of time, such as several walk breaks spread throughout the day. Any activity is better than none at all.

Aim to reduce your time spent sitting, too. The more hours you sit each day, the higher your risk of dying of any cause, even if you achieve the recommended amount of daily physical activity.

Recent studies report significant health benefits from interval training, which means exercising at your near-maximal intensity for short periods. For example, you can sprint for 30 seconds and then walk for 60 seconds, and repeat this several times.

For many people, walking is a great choice for aerobic exercise. In fact, walking is one of the most natural forms of exercise. It's safe, it's simple, and all it takes to get started is a good pair of walking shoes and a commitment to include aerobic exercise in your daily routine.

Of course, there's more to aerobic exercise than walking. Other popular choices include swimming, bicycling and jogging. Activities such as dancing and jumping rope count, too. Get creative.

Show references

# data[].attributes.attachment_link.description
Regular aerobic exercise can help you live longer and healthier. After all, aerobic exercise can reduce health risks, keep excess pounds at bay, strengthen your heart and boost your mood. It can also reduce your risk of death from all causes.

# data[].attributes.headline
no necesite el equipo to ejercicio. tu haga calistenia cual quier lugar. 

# data[].attributes.subject
no necesite el equipo to ejercicio. tu haga calistenia cual quier lugar. 

# data[].attributes.headline
tu pueda los deportes para ejercicio de cardio

# data[].attributes.subject
tu pueda los deportes para ejercicio de cardio

# data[].attributes.headline
mas importante, teina divertido cuando ejercicio!

# data[].attributes.subject
mas importante, teina divertido cuando ejercicio!

# data[].attributes.headline
no necesite ir a la gimnasio. tu haga a tu casa o afuera.

# data[].attributes.subject
no necesite ir a la gimnasio. tu haga a tu casa o afuera.

# data[].attributes.headline
No brinque tú sesión de ejercicio. Sigua constante. 

# data[].attributes.subject
No brinque tú sesión de ejercicio. Sigua constante. 

# data[].attributes.attachment_link.readable_text
Starting a fitness program may be one of the best things you can do for your health. After all, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and even boost your self-esteem. And you can reap these benefits regardless of your age, sex or physical ability.

The Department of Health and Human Services recommends that healthy adults include aerobic activity and strength training in their fitness plans, specifically:

At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equivalent combination of moderate and vigorous aerobic activity

Strength training exercises of all the major muscle groups at least twice a week

Regular exercise can help you control your weight, reduce your risk of heart disease and certain cancers, and strengthen your bones and muscles. But if you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.

When you're designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track.

Starting a fitness program is an important decision, but it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.

Show references

# data[].attributes.attachment_link.description
Starting a fitness program may be one of the best things you can do for your health. After all, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, and even boost your self-esteem. And you can reap these benefits regardless of your age, sex or physical ability.