Food for a child athlete

There is a mandate that can not avoid the preteens who play sports: the four daily meals. Basic Law, do not forget breakfast. And replace it with the so-called "junk food", which only adds fat and calories and subtraction appetite for lunch. The midday meal is crucial: it enables them to have the energy to perform well.

It should include:
• Extremely amount of carbohydrates (rice, pasta, polenta), what provides the best fuel for the muscles and with easy digestion.
• Abundant fresh or cooked vegetables, which provide a large quantity of vitamins and minerals.
• Ensure that cooking does not remove nutrients, and this is achieved simply by using little water or steam, always cook with the pot covered and for the shortest possible time.
• Lower gas consumption because of their lack of vitamins. And try to make physical activity begins two hours after lunch, although if you spend more than three should make a snack (yogurt with cereal, a banana).
• Dinner after sports practice should include animal protein (meat or fish, rather than chicken), and also more carbohydrates.

Sports and exercise in pregnancy

SWIMMING
This is the most comprehensive exercise. Aviva blood circulation, strengthens muscles, relaxes and refreshes.

TREKKING
It also means walking all the body muscles and improves circulation, provided they walk at a good pace and an abundance of fresh air.
On the mountain should not exceed 1800 meters.

CYCLING
Never in competitive plan, but a bike ride, slow and without effort. It makes no sense to start now if we had never previously traveled by bicycle.

RUNNING
If it has been practiced since before pregnancy, can be followed with moderation and on flat ground, to avoid falls.

DANCE
Like the previous sports, dancing is also a period in which the woman can decide the pace and duration.

Play sports to channel the energy

Through the men can sport a healthy way of channeling their energy war, their libido, their frustrations and start the search for positive contact between body, mind and spirit. Every four years, with the Olympics, new methods are incorporated in a sport game. This innovation seems to have no limits.

However, one thing is unchanged: some are individual sports, while others are group; require some contact with water such as swimming, paddling or surfing, others have done to the land as a base, there are those who are in the air, the ability to resist the inevitable law of gravity, such as jumps in athletics and artistic gymnastics. There are those that require management engine as the car.

In all these examples the pleasure of competing and constraints is the dominant, perhaps the most genuine motivation. But sport can give us the opportunity to do something we gratifique.

Mothers in physical form

Physical exercise is highly recommended for pregnant women, but it must be the gynecologist who, in each case, authorize the practice of one or another activity.
The exercise stimulates circulation and oxygenation of the fetus; favors the stabilization hormone, helps eliminate toxins, prevents high blood pressure, prevent bone loss and bone elevates the tone of the abdominal muscles.

In general, if the woman did sport before pregnancy, there is no objection to continue practicing, except for some of the risky: horseback riding, martial arts, athletics, gymnastics with appliances, skiing (snow and water) Rowing, aerobics, basketball, tennis, paddle ... and all those who require an effort too violent.

The exercises best suited to women during pregnancy are walking a slight step, not wearied and, most especially, swimming. Both can practice during the nine months and are very beneficial.

The first improves circulation and prevents varicose veins and phlebitis, and the second exercise the muscles of the abdomen, arms and legs. If the doctor does not think otherwise, you can also run smoothly for walking or cycling, but only during the first few months.

The benefits of sport

Menstrual disorders
In dives studies have shown that menstrual discomfort is increased by symptoms of stress and those that are pallida by exercise, as it decreases the states of stress and improves mood.

Diabetes
In this case, exercise does not affect the process of the disease but it is important as a means of alleviating the symptoms. Often diabetic patients who perform exercise can reduce their insulin dose.

Cancer
Lately is also pointing the possibility that the practice patterns of regular exercise can prevent the emergence of different types of cancer.

Anxiety
It has shown that the fiscal physicist helps reduce high levels of anxiety, especially if the exercise is not very intense.

Stress
It seems that the exercise provides a better tolerance to stress stimuli generators, reducing the symptoms of stress, whether psychological or physiological.

Depression
In people suffering from depression has been shown that moderate exercise may be suitable as a therapeutic. But this is so only in people who have a positive attitude towards the exercise. There are still no studies regarding its possible preventive effect.

Cognitive skills
The exercise conducted in a moderate way the tasks favor congnitivas through an increase in the attention. There are also studies that suggest that physical activity can increase the creative capabilities of the person who practices.
It seems that this improvement in cognitive abilities is particularly in the elderly.

Slow the aging sport

From age 30, the heart and lung capacity is decreasing gradually, decreasing the chances of conducting a physical work.

This decline in the capabilities of biological rhythms metabolic also extends to other areas such as neuromuscular capacity, flexibility or the density of bone cells.

It seems that regular physical activity may slow the degenerative processes even at very advanced ages.

Tips for practicing canyoning

What advice to give those who want spend a day practicing the canyoning? Above all, do not appear tired at the event, perhaps by having spent one day practicing any other sport. Being in good physical shape is essential, given the need to spend several hours in the water. And as the latter stimulates the appetite, before leaving should be taken around the time required for an abundant breakfast.

It is not essential to know how to swim, because with the suit and life jackets are longer stays afloat without problems: however, it is true that we should not be afraid of water and be prepared to cope with various situations. Under the recommended wear a costume trunks, while able to walk with agility would be better to have a pair of hiking boots better than with a pair of shoes gymnastics: ankles are well protected and most certainly is the sole slip.

When it jumps from a large rock that never should embark on as head of a swimming pool, it could be dangerous: dejémoslo to reckless (Do or unconscious?) And zambullámonos standing, among other things because it's easier to cushion the blow if it touches the rock beneath it.

Without mountaineer or caving is not venturing into a torrent without a guide canyoning in the torrent, as in many other sports, lack of experience or the presumption of knowing move into unfamiliar environments can be the basis of stupid mistakes consequences of more or less serious.

Always adhere to what the guide says canyoning, namely because the rope used is not always enough: we also need to know 'read' water, which sometimes hides dangers unknown, that only a good guide is capable of recognizing and interpreting correctly.

Canyoning guide for insurance declines

The sports centres offering the torrent usually provide the equipment. We must also remember that the canyoning is practiced in streams where water is always cold, so it is imperative to be well protected, more than anything to spend a day with no teeth castañeta.

■ It is important to wear a suit neoprene diver. 5 mm thick, divided into two parts (trousers and jacket), with hat (so that only the face and hands are discovered) and reinforcements in the knees and elbows (points where it is easier to hit against a rock).

■ The life jacket as those used for rafting or canoeing should not be voluminous, because we are continually on the move, although it must be able to keep us afloat well, namely to provide a boost in water to 4 kg up.

■ The climbing harness is made up of a mechanism to decrease and a karabiner with autobloqueo. The rope must be those of caving, ie static. Nor can absence of a helmet: any of various types, but also serves the classic mountaineering with internal polyester.

■ Finally, do not forget shoes neoprene. that keeps the foot warm and protects the ankles of rubbing against the rocks. Must be with hiking boots or gym shoes with nonskid soles: in this way will feel safer when you want to make a leap.

Physical activity combats hypertension

It is not a novelty. Indeed, is already a fact well proven. The cardiofitness, namely physical exercise can push up the performance of the cardiovascular system, exerts beneficial effects in hypertension.

And in mild forms, with pressure values somewhat higher than 140/90, which doctors define as "frontier" may even blood pressure returned to normal values, without having to take pills. Numerous studies have shown that aerobic exercise characteristic of cardiofitness causes a decrease in blood pressure maximum and minimum sleep.

The mechanisms by which this effect occurs are partially known. For example, aerobic activity determines an increase of the capillary network of muscles in the periphery: in this way the same blood flow is distributed in a "tree" bigger and low pressure. Secondly, sport moderate influence on the system of endocrine glands.

What does? Decreases catecholamines, stress hormones that cause the narrowing of blood vessels peripherals, play an important role in the onset of hypertension. However, while making sport benefits the tension, it is essential to choose the appropriate discipline, and to establish accurately the intensity, frequency and duration of effort.

The physical activities more suited to normalize the pressure are jogging, race, swimming, running, walking, cycling and cross-country skiing. And when, during the winter, cardiofitness exercises must be conducted indoors, in the gym is available a wide range of appliances such as treadmills, exercise bikes and step.

Semaphore red, however, for sports that involve anaerobic efforts (as in the shorter sprint distances, the shot put and body building). In any case, to obtain the maximum benefit, exercise should dosificarse with extreme caution, as if it were a drug, because it can be
dangerous, a kind of double-edged sword, if performed without judgement.

The program of physical activity, for example, may include 40 or 50 minutes of training, three or four times a week. What pace should continue? Surely we must avoid the high intensities. The exercises are the most effective light. Experts agree that, ideally, consider keeping the heart beats 60% or 70% of the maximum heart rate, better determined in laboratory with a traditional stress test, rather than with the classic formula '220 - age. "

The most rational and safe to control the intensity of physical activity to which we are dedicating Pulsómetro is to make use of. This device provides a continuous and reliable information about the heart's response during the effort, avoiding the risk of working at levels of heart rate too high regarding the scheduled by the cardiologist.

The Pulsómetro is a perfect guide when it should be very accurately assess performance and maintain control under the regime of training. It also allows control the heart rate and alerts with programmable alarms when they are exceeding the preset values.

Water or isotonic drinks on the Exercise

Experts recommend beverages special reserve for the days when we make sport for periods longer than one hour or when weather conditions as recommended, either because the ambient temperature is very high or very dry air.

Regarding the difference between water alone or isotonic sports drinks, it is worth noting that the latter can be very useful to replenish the body of mineral salts lost very quickly, and both will recover sugars burned during the sporting activity.

Nor is it desirable to abuse the sports drinks if we do not make much sport because its energy content can make us fat. Recalls that in activities such as running or cycling, experts recommend drinking at least every 15 minutes.

If too hot or long distances, it will take more supplies. In the marathon route, during the first kilometres usually find the supply liquid every 4 or 5 km. Towards the middle and end of proof should be as much every 2 km.

Against Blood Sports

If you suffer from numbness in hands and fingers after playing baseball or volleyball or after a hard day of rowing practice, can be caused by blood clots. Dr. Michael Dake, chief of cardiovascular radiology at Stanford University, said that tronarte arm movements in heating or sporting activities can cause clots in his shoulder.

Fragments of the clot can travel through blood vessels until their hands, causing numbness. This injury (relatively rare) not life-threatening, but may end up causing more severe circulatory problems in his hands.

Dr. Dake believes a surgical procedure that can repair damage to blood vessels in the shoulder, and can be used drugs to dissolve clots and restore the sensations at the hands and fingers.

Swimming during pregnancy, care with fungi!

All pregnant women are aware that the sport better, more comfortable and more complete during these months is swimming, but sometimes afraid to go to the pool because they have heard that these places are easily contracted fungal vaginal.
This is not entirely true: if the water is properly chlorinated (such as public swimming pools), it is impossible containing dangerous germs.

Yes it is true, however, that chlorine can cause a deterioration of the protective vaginal flora, which in turn returns to the pregnant more vulnerable to infections, especially during the last three or four weeks before delivery. So in this period, you must perform periodic inspections and consult your doctor if present flow, burning or itching.

During pregnancy there is no objection against the pits, whether covered or outdoors. They are also excellent places to get fit before the imminent arrival of childbirth.

Avoid anger

Faced with a situation that will cause much anger, or in which you feel very anxious or nervous, Bear in mind these tips. We will help bring forward that moment so unpleasant.

Performs three breaths pause to inhale and exhale air, always at your nose.

Account up to 10, and then beam the account so regressive, that is, 10 to 0, before you speak or act hastily.

Pay attention to your neck muscles and mouth. Look if they are tense or relaxed. Try relaxing with deep and slow breaths at the same time, moving these muscles while you walk. Do not stand still.

Identify your negative thoughts and Transform quickly by those who are positive.

It tries to control every action of your physical, and likewise, the situation itself.

If any of the steps you mentioned, you find it difficult at that time, salt the place where you are and stay away for a moment of the people who brought you to feel angry. Walk alone, and begins to count upward again, and return. Do not come back to the place until you're relaxed.

The physical relief is elemental to dispel anger: anger if you disturb, runs one hour around the square nearest the place where you are, practicing sports such as boxing, swimming or similar sports in which you download a lot physics. That you oxygen, and you reassure them completely. You can think calmly and consistently.

The perseverance in the daily exercise

Many times you are about exercising to be better, but the apathy or the reluctance don't help you to maintain a perseverance in the same one.

We offer you a series of advice so that you can be constant and to have a good physique.

1- You identify your strong points and the weak ones. You work to modify these last.

2- You define your problematic areas and the specific changes that you should make.

3- Intend you insert sport clear and also realists.

4- You carry out changes that are of crucial importance for your psychological and emotional necessities.

5- I know floppy. The election of a routine, of one schedule to train and of an appropriate sport, they require experimentation and time to be able to establish a new lifestyle.

6- You organize your calendar in a such way that the changes are inserted in your life in a gradual way. Evita abrupt or very intense changes, since these usually are not successful.

7- Be related with people that are inside your new lifestyle: ésto will help you to stay in him-

8- Stay informed in the areas of training with loading, nutrition and sports, to be able to this way, to make decisions compactly been founded to the moment to carry out changes in your routine. You speak with your professor of the gym or you go to a personal trainer.

How to be motivated to make sport?

The motivation of a person derives of your emotional necessities that originate during the childhood and that they also provide the base of which the individual will direct your pansies and your behavior.

Therefore, the motivation is, partly, responsible for the success of a programa of exercises or of any sport that are wanted to practice.

To be able to maintain the motivation then, and this way to avoid to get bored of a physical activity, you are extremely necessary to know which they are the factors that you/they can help to complete an objective and which they are those that act as obstacles.

A generic factor that determine exist if the body will be thin, muscular or with excess of fat. Some people can burn calorie quickly, but other on the contrary, they make it in a slow way.

The secret is in adapting the exercise or the sport to this feature, that is to say, to each individual's metabolism. If one is able to make it, that is to say if you are able to choose, or to program, a physical activity that are adjusted to the form of working your own metabolism, can stay thin, strong and in form. To all ésto, this positive result, is also able to increase and to maintain the motivation.

In an opposed way, if the exercise is not adjusted to these necessities, or if the objectives of who practice it are too much perfectionists like to be reached in the reality, the motivation diminishes and until it can end up disappearing.

For all ésto, you are important that the physical activity or the sport that he/she will be practiced, are adjusted to the physical and psychological necessities of each one, and that you also search, to maintain and to increase the motivation in a such way of achieving perseverance and regularity.

Injure in the sport very common second part

As we already mention in a first report, they are unavoidable the lesions in the sportsmen. But, if one has knowledge on the most probable and your form of alleviating them, you are better to continue with the exercise. Here we expose the second part of the list of the most common lesions in the sportsmen.

Dislocated shoulder
This is to what you/they refer who you/they say I took out "myself the shoulder of the place." You are about a common lesion among those that shot, tennis players and golfers practice. You are important to exercise this muscular area, what will contribute to maintain the shoulder in your place.

Tennis player's elbow
You are an inflammation of the muscles of the forearm and of the tendon that connect them with the elbow. You are recommended to apply ice 20 minutes per time, until an hour and a half after having concluded the work. Before the pain, cortisone can be prescribed.

Spasm of the base of the shoulder
The pressure and the muscle weakness return to the prone muscle to the lesions. For this lesion class, you should take aspirins and to make rest. You are also necessary to apply ice for 20 minutes, in a frequent way during the first days. If after 10 days any enhancement is not experienced, it can end up being necessary the physiotherapy.

Neck stiffness
Also called "blow of air", you are a common lesion in tennis players and cyclists. For this lesion ice will be applied the first 48 hours. After each application of 20 minutes, you are to carry out a soft neck flexion moving the chin toward abahjo and turning it from shoulder to shoulder. If the pain is very intense, you will have to consult to the physician since it can be necessary a relaxant or anti-inflammatory.

Muscular tug
You take place when a sudden effort stretches the muscle fibers beyond your capacity. Immediately, you are to cool the field mediating ice and to carry out an absolute rest from one to two days of the affected field, until you decrease the "spasm" of the muscle.

Injure sport - The sport most common lesions

The sport, whichever it is and beyond all the advantages that he/she bear to practice them, he/she brings I get the probability infinity of lesions. This problems if we know them of before hand, or if we know as treating them, they are much more bearable and they will allow us to continue with the exercise.

Here we expose a list that contain the lesions happened to more habitual sportsmen of today and always.

Arch pain
You are the inflammation of corridors and people that choose bad your sport footwear or that they pass from the sedentary life to the intense activity in an abrupt way. Elñ daily treatment of this lesion, s ebasa in filling a cardboard vessel with water, to freeze it and to apply it with circular movements on the check and the arch during 10 minutes. You are to repeat this action different times a day, mainly, after making sport.

Spasm tibia-fibula
This is a very habitual lesion among those who jogging, exercises aeróbicos of high impact and competition athletes practice. A very frequent symptom of this aspect is the deep pain that he/she are born inside the calf and you irradiate forward. To combat ésto, sport well designed footwear should be used, to enter slowly in heat and not to run on hard surfaces.

Ankle sprain
You take place for the distención of the external ligaments of the ankle. When ésto happens, you are to freeze the ankle with an elasticum bandage. The first 48 hours, you should be applied 20 minutes of ice every 2 hours and to arrange the ankle in high position.

Inflammation of the aquiles tendon
This is the famous "tendinitis." To alleviate it, rest should be made, to arrange 20 minutes of ice different times a day and to take aspirin to reduce the inflammation and the pain. You are necessary to make work the damaged tendon. For it the affected person should be arranged in tip of feet by 10 seconds, different times per day. The complete retrieval takes around two weeks.

Corridor knee
The symptom that characterize this lesion, is the pain in the interior part of the kneecap. To alleviate the sportsman, you should be carried out exercises correctives of cuádriceps invigoration. You are also to accompany the treatment with aspirins.