November is said to be the season to reassess your physical condition, with full-scale winter just around the corner. So, we asked Koichi Ito, a personal trainer, about the care we want to start now. “November is a difficult time for the body to adapt to dry air and changes in humidity and temperature. According to the teacher, the key to promoting blood flow is “warming up,” “bathing,” “exercise,” and “diet.” This time, we will introduce these four points in two parts. Check it out to see if there's something you're lacking in, and how to incorporate it in a way that suits you.

Thoroughly insulates and prepares the body for easy circulation

Good sleep is essential for a healthy body. For that reason, we want to thoroughly "heat insulation". Have you ever been unable to fall asleep because your hands and feet are cold? Especially the feet tend to get cold. The ankle is what I want to focus on. Because the ankle is a part that affects the blood flow of the whole body. When it gets cold, the power of the veins to return weakens, and the coldness and swelling may get worse. If you can't sleep well and your legs are swollen, your ankles may be cold. Please keep your ankles warm from today.

What is a “mineral” that makes your body warmer?

The way your body warms up is completely different between your home bath and a hot spring, right? The secret lies in the "minerals". The hot springs contain minerals that emit far-infrared rays that match the wavelengths of humans, making your body warm as if you were bathing in sunlight. Recently, there are many items on the market that have this mineral kneaded into cotton. By wearing such things, you can expect to get the same effect as soaking in a hot spring. Why don't you incorporate it in the coming season?

The biggest point of bathing is that it feels good!

Whole body bath or half body bath, what temperature is the best? This is because it changes depending on the original body temperature, metabolic capacity, and how you feel the temperature. A good rule of thumb is to soak in the bath at a comfortable temperature for 10 to 15 minutes. If you are in a full-body bath, your face will sweat. This is a sign that your body has warmed up to the core. Also, avoid bathing immediately after eating as it affects digestion. Just before going to bed, the sympathetic nerves are dominant, so it interferes with falling asleep. It is best to take a bath 90 minutes before going to bed.

How you spend your time after bathing will change your blood flow!?

And the important thing is how to spend from bathing to going to bed. If you spend your time sitting on a sofa or chair, the blood will flow down to your legs, which can lead to poor blood circulation. The ideal is to spend time in bed with your legs stretched out. It is said that the blood flow to the internal organs changes by about 3 times by not putting the legs down, and a big difference is born in the quality of sleep.

summary

Thank you for reading this time. It's just a little bit, but by stacking up every day, your body will change greatly. I would appreciate it if you could welcome winter with a warm body. Next time, we will deliver warm care points for “exercise” and “diet”. Please stay tuned. Koichi Ito While working as a model and stage actor, he also works as a personal trainer. At the age of 30, he moved to New York to deepen his experience as a personal trainer and enrolled in an acting school. After returning to Japan, he believed that exercise alone would not make him healthy. From the club to the studio Carpe Diem. From 2014, he started working as a recovery trainer exclusively for SPIC. He also trains recovery trainers, gives lectures all over the country, and even makes a base of activities in Paris. In addition to Body Engineer certified personal trainer, KAATSU JAPAN certified KAATSU training instructor, BODY CODE SYSTEM certified Pilates, Japan Fasting Concierge Association certified senior fasting concierge (SFC), etc.