Archive for the ‘Training’ Category
Physical Recovery after Prolonged Exercise III
Mineral recovery
We must take into account the loss of certain minerals necessary for our body to function normally as the sodium and potassium.
To replace these electrolytes is essential to take fluids and solids after intense activity since the sweat is lost not only water but also minerals. It is best to take food supplements or natural, non-commercial tablets.
• To retrieve potassium
Lost approximately 300 to 800 mg of potassium after two or three hours of intense exercise, which must be replaced immediately after exercise with any of the following examples:
or 1 potato 200 gr. (840 mg)
2 yogurt (520 mg)
or 1 cup orange juice (475 mg)
or 1 medium banana (450 mg)
or 1 cup pineapple juice (335 mg)
or 1 cup apple juice (70 mg)
• To recover sodium:
There is evidence that in half a liter of sweat we lose about 400 to 700 mg of sodium. This loss also affects the climate and the use made of salt.
That is, if we are suited to exercising in hot weather less sodium is lost when we are not accustomed to heat. Also, if our diet is low in sodium unless salt is lost through sweat as the body has the ability to retain the existing sparingly.
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Carbohydrate recovery
Eating foods or liquids rich in carbohydrates within 15 minutes after training is essential to replenish muscle glycogen has been consumed after exercise.
This is because during that time, the enzymes responsible for making glycogen are most active and hence the tank to fill faster.
The ideal is to eat 1 gram. carbohydrate per kilo of body weight per hour for four hours at intervals of 30 min.
Foods with a high or moderate glycemic index replenished glycogen stores more quickly.
The ideal is to eat food, not powders, since they, contain carbohydrates, they may lack many vitamins and minerals.
Protein recovery
Many studies conducted in a controlled manner have shown that adding proteins to carbohydrates, is no more effective in replenishing glycogen calories compared to only come from the hydrates.
But on the other hand, we must not exclude the recovery diet, since both proteins and carbohydrates, stimulate glucose transport to muscles through the action of insulin.
Physical Recovery after Prolonged Exercise I
The recovery diet is essential for athletes who train two or more times a day, as they must fill muscle glycogen stores before returning to coaching.
A person exercising three times a week, have enough time to load the muscles of glycogen as yet without feeding.
To deal with uncomplicated strong training program is very important to the selection of foods before and after treatment.
Choosing and eating the right foods and fluids following completion of the exercise, are vital for the athlete.
For a better recovery must take into account the intake of fluids, carbohydrates, proteins and minerals after training or intense exercise, which we discuss below:
Fluid Recovery
Fluid replacement after an intense workout is vital for the body to regain its water balance, which had been lost through sweat during exercise.
To get an idea of how much fluid is lost after a strenuous workout, it should be weighed before and after treatment.
The ideal is not to lose more than 2% of body weight in water, ie approximately 1.4 kg., For a person weighing 70 kg.
To reduce or prevent dehydration that the advice is to go drinking every 15 or 20 minutes about 250 ml of liquid. This measure will also help the recovery.
In practical terms a person knows if you are well hydrated through the urine. If proper hydration is the color of your urine is clear and frequency of urination is higher (increased urination) and abundant.
In contrast, when urine is concentrated waste turns out to be dark and urination is less frequent and lower volume reflecting the lack of fluids or dehydration. Our body may need two days to recover and replace fluids lost through sweat as a result of intense exercise.
Recommendations to restore fluid losses:
• drink plenty of water, always good for our bodies
• take juices, which will provide water, vitamins, minerals and carbohydrates.
• include sports drinks, as well as providing carbohydrates and vitamins, most of which contain sodium and potassium.
• eating foods high in water such as watermelon, cantaloupe, etc.
Steroids, Anabolic and Muscle Development
With regard to the word “anabolic” is worth clarifying that means “increase in muscle mass.” For example, a good diet combined with proper training overload in a young rapidly causes an anabolic phenomenon.
There are two ways to get muscle development:
The healthy way:
It is the one just described. A balanced diet and physical exercise. Where in case of nutritional deficiencies in prescribing the use of vitamin supplements, minerals, amino acids, trace elements, etc., Given its absence in the body for individual reasons and detected by health professionals.
The unhealthy way:
Which includes steroids. These are synthetic preparations with properties very similar to male hormones (testosterone), where it should be noted that hormones are not consumed, but are manufactured by the body itself in a very delicate balance.
The effect of exercise is exactly that of increasing the concentration of blood testosterone naturally. (For this reason that we often see the death of former athletes, or even some in the activity because of the steroids. The most common cases where this occurs is in the athletes and basketball players in the NBA).
The known effects of steroids are:
Increase up to 20 times the concentration of testosterone in the blood causing endocrine system disorders. Produce cardiac and neurological derangements similar to those caused by hard drugs. Lower the production of hormones from the pituitary, and also men sperm formation plus the atrophy of the testicles.
Playing Sports or Exercises with a Partner
Playing sports or exercises with a partner is another opportunity to meet others in a different plane. In addition to entertaining is very effective and motivate one another to practice it, following the routine and keep fit.
Physical Education Professor and General Coordinator of the Sports Center Providence, Oscar Morales, delivers some workout routines that could do well at home, husbands, girlfriend, couples or just two brothers or friends.
Keep in mind that it does before any sports routine, it is necessary to prior periods or heating the body to prepare for other movements of the joints, knees, hips, etc.. And to stretch the muscles gradually and avoid the famous tears. Read the rest of this entry »
Running for losing your weight
When your body is not well hydrated, it affects your performance. To stay hydrated, drink water 30 minutes before running (or do another exercise), water is the healthiest drink ever. If you’re thirsty just before running, drink a glass of water. Do not drink too much just before running because excess water will be in your stomach while running, which is not fun.
If you run into a region where it is warm, or at a time of year when it’s hot, it is even more important to hydrate before you run. If you need water during a race, you can run with a small bottle of water to sip as often as you need.
Gradually, as you increase your capacity of runner, you need to drink water in small sips during the fall race. If you can not carry a small bottle of water with you, place it somewhere on your travel itinerary.
Wear appropriate clothing to run faster and longer
As irrelevant as it may seem, wear the right clothes can really help to run well. Wear lightweight shorts for running, if possible made of materials that absorb sweat from the skin. Never wear shorts or khaki cargo type to run.
At the top, avoid T-shirts in cotton for two reasons: they may cause irritation due to friction against your skin (irritation of the nipples is a common problem among male runners who did not wear appropriate clothing) The cotton absorbs sweat and keeps (which adds weight to the T-shirt) in addition to sticking to your skin.
Psychologically and physically, wear appropriate clothing can affect your athletic performance. For women, wear a bra for sport is essential. This will make them run better and really really worth the investment. Buy also running socks that are absorbent. Do not wear the traditional socks. Running Socks help your legs to get a better grip in running shoes and absorb the sweat of feet.
Pain That Requires the Attention of a Physician
All pain is important, but we must distinguish between the pain that warns you of something serious and it is transient. “Any sudden sharp pain that occurs in a body part, especially in relation to what we do is worth my attention,” says Thomson (Indiana University). “Especially if the pain is severe or is accompanied by swelling, bleeding or loss of movement in the joint.
But the failure to feel pain until the next day does not mean that nothing has happened.
“The workouts are amazing to mask some discomfort because once we have fallen heated and endorphins into the bloodstream, we can train us hard and the body will not tell us anything happens to us, especially if it relates to injury a recurring character, “says Thomson (Indiana University).
“We feel very good when we’re training, and in the evening or the next morning, knowing that something is wrong.” Thomson (Indiana University) advises that if the pain does not go away soon, or brings back weakness and embarrassment, we should immediately go see a doctor.
Why Do You Feel Pain When Training?
Any bodybuilder predicts that the next training will be pain. It may be a shot in the shoulder when you lift your arm a certain way, strong biceps congestion product of a series of high reps Scott Bank or that kind of dull pain that has hosted some time in your lower back. The pain is incorporated into all these situations, but leaves out the details.
Move continuously kilos and kilos of metal damage to muscle fibers, and as we all know, the body repair process is what gets build muscle mass.
However, there is discomfort and no pain. To help us distinguish between aches and pains dangerous passengers, we asked Dr. Thomson (Indiana University), an orthopedic surgeon specializing in sports medicine, or explain to us what these decisive differences.
“Athletes learn to listen to their bodies, to know the difference between good and bad pain,” he says. “A hard training is not always easy, but experience dictates that is working with the pain and stop when necessary.” We here for answers to some of the critical and urgent issues relating to pain. It is not intended to treat or diagnose illness or injury. If in doubt, consult a physician.
Painkillers may also eliminate muscular progress
The pain may be a tactic used by the body to tell us that things are not going well, but it does mean that we have to endure. There are drugs to treat pain, although not all are ideal for those who follow the lifestyle of bodybuilding. If we are attacked by a headache, we take a drug containing acetaminophen, since studies have shown that it attacks the muscle, but not used to fight inflammation. To address it, ibuprofen is the best choice, but has the disadvantage of inhibiting muscle development. If you joints ache, take glucosamine (1500 to 2000 milligrams daily, divided into 2 or 3 doses) and chondroitin (800 to 1200 milligrams daily, divided in 2 to 3 doses), but wait at least 6 to 8 weeks to feel some relief. Take 2 to 3 grams of fish oil daily also helps maintain healthy joints. Regarding the stiffness, there are que bear it. Endure Pain is part of learning the profession of bodybuilding.
Why Do You Feel Pain When Training?
Any bodybuilder predicts that the next training will be pain. It may be a shot in the shoulder when you lift your arm a certain way, strong biceps congestion product of a series of high reps Scott Bank or that kind of dull pain that has hosted some time in your lower back. The pain is incorporated into all these situations, but leaves out the details.
Move continuously kilos and kilos of metal damage to muscle fibers, and as we all know, the body repair process is what gets build muscle mass.
However, there is discomfort and no pain. To help us distinguish between aches and pains dangerous passengers, we asked Dr. Thomson (Indiana University), an orthopedic surgeon specializing in sports medicine, or explain to us what these decisive differences.
“Athletes learn to listen to their bodies, to know the difference between good and bad pain,” he says. “A hard training is not always easy, but experience dictates that is working with the pain and stop when necessary.” We here for answers to some of the critical and urgent issues relating to pain. It is not intended to treat or diagnose illness or injury. If in doubt, consult a physician.
Workout pain