Author Archive
Liquids to the body
Depending on the type of effort and environmental season, the body loses through sweat amounts of water, in efforts to maintain body temperature within normal limits, ie between 36.5 and 37.5 º C.
The muscle movement produces heat and body sets in motion a mechanism of dissipation of it through sweat and subsequent evaporation. On hot days and very humid this body’s defense mechanism can be overwhelmed and sweat losses can be extreme, reaching serious levels of dehydration. In these circumstances it is essential Light, loose clothing that allows free movement of air around your skin.
Dehydration is going to manifest initially in the form of localized problems, the type of muscle cramps, thirst, blurred vision, etc. And if no fluid replacement can lead to heat stroke, dehydration extreme situation that may compromise our life, as the body temperature rises above the 40 º C.
Read the rest of this entry »
Incoming search terms for the article:
37 5 liters of water in body normal/body weight efforts on temperature/liquids in the body/If it comes muscles
If you want to gain muscle mass, you must consume more energy from food, plus enough protein. For example, if you want to raise one pound of muscle per week, you should consume 500 kcal of food per day extra. Otherwise, you will not achieve your goals no matter what proportion of your food are proteins.
So how one can choose from ordinary food, one that has a high protein? One can look at the Nutrition Facts label of the product being considered, to get an idea of how much protein will contain a portion of that product. For example, a can of tuna per 180 g of natural product containing about 120g Net Wt. So if you eat the whole can of tuna, would be consumed (29.6 x 120) / 100 = 35.5 grams protein, that is about half the recommended daily dose for a high school wrestler. Read the rest of this entry »
Incoming search terms for the article:
PROTEIN MASS/muscles/?????/diet food for lean muscle mass/food muscle/muscle/not enough protein/way protein/To improve in the triathlon, learn to breathe
The triathlon is certainly one of the most complete aerobic sports. Running, swimming, cycling, but if you think that only in the pool, on the bike or running can improve, think again. Breathe, then you exist. But if we play sports and we assume this axiom, so let’s focus on improving the sport through breathing. Whatever sport you play, you can make remarkable progress with the simple control of your breath.
When swimming
For starters, reduced to zero your intake of water through the nasal passages. In swimming it is important to reduce air intake. Researchers from the University of the Pacific, U.S., found that swimmers who reduced the frequency of breaths of air improves oxygen delivery to muscles. For each air intake try to do eight strokes. At first it will be difficult, but that your muscles will not be entertained in air intakes superfluous, but to economize the air sucked into a puff.
Read the rest of this entry »
The key to achieving Stomach Marking
Mark abs is one of the most common objectives of the population that starts in a training program for cosmetic purposes. A beautiful body is certainly one of our most sought wishes. To do this, there are three determining factors for achieving this objective:
- An adequate hypocaloric diet.
- An aerobic work to mobilize abdominal fat.
- Specific exercises involving the abdominal muscles.
We’ll focus on specific exercises to perform to work the abdominal muscles.
The first thing I can say is that to work the muscles have to perform exercises involving the muscles and not another, ie involving the trunk flexors (rectus abdominis and obliques). Together, discard all those exercises involving other muscle groups, primarily the hip flexors (iliopsoas).
What abdominal exercises involve work right?
If we examine with EMG (Electromyography), classic abdominal exercises that are more dynamic activation of the rectus abdominis and obliques are:
Incoming search terms for the article:
bone marking retus abdominus/The rock hit the twin Part.II
1.3 . Treatment:
The recovery times and treatment are established depending on the injury. Following established guidelines for its implementation.
Stage 1 (48-72 h)
a) Objective: Reduce pain and inflammation.
b) Actions:
Application of ice should be applied every 2 hours for 10-15 minutes, taking into account that there is no excessive redness of the area that might result in sunburn.
Compression: By bandage, will help restore the area.
Sleep: It’s harder to regulate, but perhaps most important. The area should be without support, rest or less active as possible.
Stage 2 (3 days to 1 week)
a) Objective: Improve the range of motion. Range of motion recover after a period of discharge and rest is crucial at this time.
b) Actions:
Application of heat: Once reduced inflammation, the application of heat will improve the trophic status of the muscle, facilitating the warming of the pre-mobilization efforts.
The rock hit the twin
The area of the twins is without doubt one of the most prone to conditions experienced by runners.
It is very common to hear in the consultation athletes without changing their training routines, after carrying a season running, overloading notice that zone. It also tends to be normal once the trouble is one of the twins, you begin to notice in the opposite leg. Then questions arise about the correct execution of exercises, the overload of training, possible dietary deficiencies, the correct choice of footwear, etc …
As noted, with innumerable factors, it is difficult to discern the exact nature of this pathology, as a rule, results from the conjunction of several factors, and disruption of the workout and competition and may even promote suspension of activity, with consequent damage in the case of professional athletes.
In this article, we will treat the most common injury in the area and its causes.
Read the rest of this entry »
Exercises like the two blades
Exercise of maintaining bone
The fact of supporting your body weight and the burden of mechanical traction that occurs with muscle contraction during exercise stimulates the bone remodeling process. About a quarter of total minerals deposited in the bone is obtained during the approximately 2 year period of puberty, and about 95% of our bone mass is reached at the end of adolescence.
Scientific studies suggest that the practice of sports and activities before and during puberty appears to be more effective in building stronger bones. Activities involving jumping are particularly useful. Therefore, a key strategy to ensure long life to the bones, and these are strong, is to maximize bone mineral density and rapid growth during adolescence by encouraging regular participation in a variety of physical activities and sports.
Peak bone mass usually occurs during the third decade of life. Then and for a time, the rate of bone absorption and formation is quite stable. But at 40 years start resorption exceeding formation rate, and begins to experience a net loss of bone.
The benefits of exercise
Experts in health encourage us to include exercise as part of our daily routine to stay healthy. Just like a healthy diet and balanced exercise is recommended for optimum health.
People who are usually inactive can improve their health and well-being by becoming active on a regular basis.
Physical activity does not need to be intense to be beneficial to health.
Discover the many benefits for your health by increasing the amount (duration, frequency or intensity) of physical activity. There are many benefits to exercise, not only for losing weight, but also to reduce the risk of developing serious illnesses.
Here is a general overview of what exercise can do for us:
1. Exercise reduces the risk of dying prematurely.
2. Exercise reduces the risk of dying of heart disease, cancer, diabetes and arthritis.
3. Exercise helps to lose weight by reducing our body mass index (BMI), reducing our cholesterol and triglyceride levels that circulate in our blood.
4. Exercise improves the functioning of our immune system and the circulation of blood and oxygen to different organs of our body.
5. Exercise increases insulin sensitivity in preventing type 2 diabetes.
How it affects the sport to the bones
As we prepare for a sporting competition, whether football, basketball or individual sports we focus on muscle mass, strength, aerobic capacity, but we rarely look at the importance of bone structure.
Strong bones are crucial for the success of an athlete. Your skeletal structure provides the strength and rigidity that allows you to train and compete in your favorite discipline. Ask any athlete who has suffered a stress fracture: When the health and integrity of your bones is in danger, so too will your ability to practice high-level sport. PowerBar products help you maintain balance vitamins and proteins necessary for success.
As with muscles, bones, exercise is important to avoid stress on them, so they can respond ever more strongly. Some athletes are actually at high risk because of weak bones and frequent stress fractures. This article delves into the physiology of bones, making them stronger, which increases their risk of low bone mass and stress fractures, and what to do to help your bones are as strong as possible.
Bone physiology
Apparently hard as stone, bone is actually a living, dynamic tissue that is constantly in a process known as regeneration-remodeling. Your bones are made of a protein matrix, embedded with minerals like calcium and phosphorus that cause bones to become hard. The remodeling process follows a cycle: the first phase of the cycle, demineralizating cells in a process called bone resorption.
Incoming search terms for the article:
benefits of sport on the bones/why are bones important in sport/Osteopathy
Osteopathy is a “manual medicine”. Its practitioners palpate the body to detect stress or imbalances that cause discomfort or disease, then are manipulated to restore the balance. According to them, osteopathy is a complete system with its own methods of diagnosis and treatment: it treats a wide variety of ailments.
According to the osteopath, the physical ailments as psychological resonances have throughout the body. Thus, poor posture, accidents, stress or negative thoughts do not disturb one system (musculoskeletal, digestive, neurological, vascular, hormonal, etc..), But the whole body. To treat each problem, we must restore harmony in the musculoskeletal system and in each of the other systems.
In the language of osteopaths, this harmony is often reflected in the terms mobility and motility, motility designating all proper motions to an organ or system. A healthy body is equipped with excellent motility, not only in his joints, but in all tissues of the body: bones, muscles, nerves, ligaments, tendons, fascia, liquids, etc..
Read the rest of this entry »