Archive for Julio 16th, 2008
The zone diet is one of the nourishment suggestions that we find when we want to improve our diet.
The model was created by Barry Sears, in the United States,who believes in it more than a diet as a lifestyle, so it could be a way of feeding ourselves permanently.
At the begining, it was used with olimpic swimmers, and then it was in fashion among some Hollywood stars, and it is currently a choice to drive our nourishment.
The main characteristic of the zone diet is that it organises diet due to the influence that food has on the metabolism, more than the number of calories.
What is the zone diet ? : The diet aim is to reach and keep a metabolic state , whta it is called ” to be on the zone “,in what the body and mind work with the highest efficience.The health improves and we would be in a wellness state.
The organism activates and get the fat that it is difficult ” to burn “, at the same time we improve our mind, attention and concentration.
The zone is got with the two hormones that control the concentration of glucose in blood :the insulin and the glucagon.
This state could be reached as well with physical training.After a nice activity we have a fresh feeling, comfort,etc that is suitable for the zone.But we cannot keep on this state son long.
The author thinks that if we balance our nourishment with some rules, we can also get this state, so if we pay attention to our feeding, we could saty in the zone all day.
The best benefits to our metabolism is when we can stay the longest time or nearer in the zone.
This diet has detractors.It happens the risk of having a lot of fat and cholesterolif we abuse of animal protein.It is very important to know that proteins must be low and,as possible, with vegetal origin.
A big amount of proteins makes liver and kidneys to work in excess, this can bring some diseases in a long term .
There are experts that think that it is essential to get carbon hydrates in more intense sport activities.
During next chapters, we are analysing the body processes in what this dietetic model is based…
We will continue …
Julio 16th, 2008
Periostitis is one of the most popular wounds in the running world.
Periostitis ( periost-itis ) is the periostio swelling,this is a tissue that splits the bone to the muscle.It affects the shin that is set in the lower tibia.
The symptom is a vague pain,with nuisance and swelling in the lower inner shin.The pain just occurs running or jumping,disappearing when we keep still.The most common thing is that this pain appeares in both legs, although it can appear in just one of them.
Perostitis appeares because an excess of shin working during the races and the jumps.Absorbing the falls in jumps and step races, the calf muscles compress the perisotio against the bone,and if we abuse of these activities ,it can cause tissue irritation.
Other cause would be the excessive breeding in the calf muscles ( calf muscles,shins,perineos ),they help to compress the periostio with the bone.
A fortuituos blow in the shin can damage the zone and cause periostitis.
The usual situation,in the runner specific case ,is that periostitis appeares , as we have said before,caused by the foot impacts with the floor.These produce an effort and tension that shins must absorb.The impacts against the floor will be more violent in themselves :
- We run on the road.
-We use hard sole shoes.
-We have a footstep when we run in a defectuous way ( high arch feet - pes cavus -,plane feet ,etc ).
-We have an overweight.
-We have a working excess during the races or the jumps.
-We vary suddenly any of the previous situations .
Periostitis ,as the rest of the wounds, can be seen as a signal when we are training more than other times.
During the next chapter,we will look for more resorts to avoid their appereance, or , in other words,resorts to train in a more accurate way.
Julio 16th, 2008
Do you want to put on approval your resistance? The following movement can look like each other very simple and not very sophisticated, but if you prove it you will realize in few repetitions that you are fighting with an enemy of importance.
Neither material, neither space! It has the advantage that doesn’t require more material than a floor of trust (not very hard) and the necessary space to lie down completely extended.
Make sure a good ventilation! If you make it at home , triy to open the windows so that among the enough oxygen and to evacuate the concentration of heat and perspiration because the room can transform into a boiler in very little time, for that reason we recommend you that you practice it in open (a park for example) spaces.
It is a great resistance work! With this exercise your body has to pass from the inferior (level with floor) space to the superior and this supposes a great work to the heart that only being still already mark 14 pulsations of difference among both positions.
This effort multiplies because it is necessary to mobilize the musculature of all the parts of the body and in a very dynamic way to connect the movements what forces to the heart to work in a very demanding way.
Ok, very well, and what is the exercise? The movement begins with your body knocked facing up with the arms aligned next to the body or above the head. From this position we elevate the trunk towards before and we bend the legs to try to put on in squatting for what we can help ourselves with the hands, and from there we stand up.
Next week we will count you something more about this movement.
Julio 16th, 2008
It is a natural movement in the human being that is considered as the fundamental exercise of the training.
It is classified as a global movement because it involves muscular big and numerous masses of the body.
Another characteristic of this movement is that the body moves regarding a point of fixed support. These movements are denominated of closed chain.
The jumps with they are not more than a speedy and potent execution of the hack squat, concluding with the leaving of the floor. For that reason, the hack squat is essential in all plan of training that develops the power and the speed.
In the training of the weight-lifting, the hack squat is part of the repertoire of competition movements, it becomes essential to lift an object from the floor with the erect back, what is important for not suffering back problems.
And it is that the movement can become hard overloading the body with weight, of there its utility to develop the force extensor of the inferior train.
In this sense, it is an exercise that facilitates to move big loads, what requires to dominate the execution very well so that it doesn’t provoke lesions in the column or in the inferior members.
When implying a muscular great mass, it has a cardiovascular great effect. If one works a high number of repetitions, a great oxygen consumption is reached, like it happens with other movements like the oar or the bottom ski.
The movement allows a good expansion of the thoracic box, and with it a breathing good capacity.
We will continue…
Julio 16th, 2008
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