Showing posts with label importance. Show all posts
Showing posts with label importance. Show all posts
The importance of water for bodybuilder
Monday, May 12, 2014
Water is essential for athletes, especially in hot and humid. A hard drive in such conditions can easily cause a loss of water up to 2 liters, which will result in a drop of about 10% of the performance. It is at this point that we begin to feel thirsty. Water loss of 3 liters is equivalent to a decline of more consistent performance, about 25%. Naturally, the performance of athletes who do not drink during prolonged and intensive training will be most severely affected.
How the body loses water it?
The elimination of the clearest water is in the urine. A small amount is also eliminated in the stool. Even if you do not sport, it loses almost a daily liter of water through the skin and lungs. Exercise can easily double this loss through perspiration and respiration. It is through the evaporation of sweat that the body dissipates heat that accumulates inside the muscle activity: he can maintain a constant core temperature.
What are the consequences for water loss?
When you do not drink enough water, the body reacts in three ways:
Decrease in plasma volume (blood)
Decrease in interstitial volume (water between cells)
Decrease in intracellular volume (water in cells)
Like muscle contractions require complex reactions between minerals (such as sodium and potassium), decreased volume of water can affect the concentrations of electrolytes, resulting, for example, muscle cramps. In addition, due to the reduction in blood volume, the body is more difficult to remove excess heat and the heart is forced to work harder.
The soft side muscles
You think your big biceps consist entirely of protein dense. In fact, they contain a lot of water. The liquid portion represents approximately 60% of their weight, even if you have arms of 54 cm. Not only gives you the water volume, but it is the essential mechanism of transport of nutrients, metabolites (breakdown products) and internal secretions (hormones, for example) to the tissue recipients. Water regulates body temperature by removing heat to the muscles and conveying to the skin to cool the body through evaporation of sweat.
How do you know if you drink enough water?
A good way to know if you are drinking enough water is to check the color of your urine. Urine pale yellow, almost colorless, can be a good sign, a yellow or brown urine, and a strong-smelling urine indicates that you do not drink enough water. We should all drink at least 2.5 liters of water per day. Even the smallest water deficit can induce fatigue or get sick.
Preparing for training
Athletes often have problems because they dehydrate negligence. A practitioner of bodybuilding needs adequate fluid intake that his kidneys are functioning normally. This should not be a problem for bodybuilders, but the intake is more difficult for runners and runners who must also take into account temperature conditions. Some recommendations:
Drink 2-3 glasses of water two hours before exercise
Drink 2-3 glasses of water 10 to 15 minutes before exercise
Drink regularly during training
Drink 2-3 glasses of water at the end of your workout and 1 hour after training
Sports drinks better than water?
It may be that practitioners of bodybuilding and other athletes per sports drinks to water because they taste better (which means they probably drink more), and they can replenish losses glucose and electrolytes. But do they improve performance? According to numerous studies, water is perfectly adequate for a workout that lasts less than an hour provided with a pre-workout snack rich in potassium and sodium (like a banana and some pretzels). This snack will provide you with potassium, sodium and sugars that the body will need during the effort.
If you exercise vigorously more than one hour per day or in extreme conditions, one begins to lose more electrolyte (mineral) that the body can not afford. Sports drinks then prove to be a good choice in endurance events, they provide the carbohydrates to avoid blood sugar to drop, which creates additional energy and delays fatigue and allows power complete the training. Take a sports drink which contains 6% or less of carbohydrates, so that the absorption is more rapid. Beyond this ratio, the drink will take longer to digest and can cause stomach cramps. Cold liquids are absorbed faster than warm fluids.
Can you replace water with other beverages?
It may be that you are consuming enough water simply because it has no taste. While most of the liquid (as water that contain fruits and vegetables) count in your daily consumption, they also contain components that can slow digestion. Soft drinks tend to fill the stomach and it is theore difficult to drink enough. If you drink coffee, energy drinks or teas that contain caffeine, you take a diuretic that actually leads your body to eliminate more water. Plain water is what works best because it contains no sugar, no caffeine or other compounds that may act on the brain or body. What happens if you drink tea, coffee or an energy drink? You cause excessive stimulation of your nervous system and at the same time, you dehydrate the body because of the powerful diuretic action on the kidneys, which increases the production of urine. It is primarily for this reason that you can drink sodas x cans per day and never thirst.
Evolutionary Importance of Fish Oil
Wednesday, April 30, 2014
For those who understand that who we are today is the environmental evolution over many thousands of years and generations, it is not difficult to understand that our bodies have adapted to depend on the biologic components which were in ready supply during our march through time. As our bodies evolved from ape through to homo-sapien, we have remained a viable species because of our ability to utilize the vitamins, minerals and fatty acids which were part of our diets and environment.
We spent much time in warm climates wearing little clothing... our skin produced massive quantities of Vitamin D which all of our cells adapted for survival. Early man ate fish and free-roaming grass fed animals, both of which were high in the Omega-3 fatty acids EPA and DHA. Prior to the mass breeding of cattle, the beef supply provided a significant source of the Omega-3 fats. Today, the herds are fed corn and other fattening agents which provide poor sources of the essential fats to the animals and thus to our diets. Also, meat was mostly eaten without cooking which preserved the full potency of these nutrients.
Specifically our brain requires a high percentage of Omega-3 fat for the construction of the cellular membrane (specifically the DHA component). Omega fats are shuttled in the body to be used for cellular reconstruction processes when consumed, and only burned for energy as a last resort. When our diet does not include sufficient Omega-3 fats (as is the case with the vast majority consuming the typical Western diet), other types of fats must be used. When this happens, the integrity of the cellular membranes are not solid, and the membrane does not exhibit the proper characteristics. Oxygen and nutrients do not enter and exit the cell in an efficient manner, and a variety of disease processes are initiated. It has been known for decades that when a cell is forced to burn glucose instead of oxygen because of this deficiency, a cancer cell can form within a matter of hours. Additionally, the Omega-3 fats reduce the inflammation raging in most people, a factor blamed in many diseases of modern society and most recently implicated as a major contributing factor to cardiovascular disease.
Today only cold water fish remain as a good source of Omega-3 fats, although much has been written about the contamination from mercury and other environmental wastes which affect many aquatic species. Most people are wise to supplement with fish oil, making certain to ensure that it has been molecularly distilled for removal of any contaminants. How much fish oil is the correct amount? The answer depends on the individual and the risk for cardiovascular disease.
It is critical to read the label of the fish oil you select, making sure that the amount of the two key Omega-3 fats are displayed. Current recommendations for healthy adults with no cardiovascular risks are for a combined total of 1 - 1.5 grams of EPA/DHA per day. For those with known disease or a high risk level, 2 - 2.5 combined grams per day. Very recent information is showing that like Vitamin D, it may be necessary to have the blood levels of Omega-3 fats in the blood tested to determine optimal levels. We will discuss this more as pertinent information becomes available. As always, you should abide by the wisdom of your natural health care provider for appropriate supplement dosing and for blood testing.
The importance of warm up exercises before exercise
Saturday, March 8, 2014
Why is it important to warm up before exercise?
Warm is the act of preparing for the event or workout or exercise during practice for a short time before that. Warm-up helps reduce the risk of aches and pains that come with exercise. Physiological reason to warm up the system is to help your blood circulation to pump oxygen-rich blood to the working muscles. The idea is to increase the session throughout the body in a gradual manner. Even preparing proper warm body safely to the increased demand of exercise. Cold muscles do not absorb shock or impact as well, and are more prone to infection.
Help warm you prepare mentally and physically for exercise and reduces the chance of injury. During warm-up, and can often any injury or illness you have to be recognized, and to prevent further injury. Other benefits appropriate warm up as follows:
Increase the circulation of blood through your tissues, which makes muscles more flexible.
Increase the delivery of oxygen and nutrients to the muscles. This prevents you from breathing early exit.
Preparing to stretch your muscles
Preparing your heart to an increase in activity, and prevent a rapid increase in blood pressure
Prepares you mentally for the next exercise
Increased muscle temperature - and high temperatures inside the muscles that are used during the warm-up routine. Muscle temperature both contracts more forcefully and relaxes more quickly. In this way can enhance both speed and power. Also, the likelihood of excessive muscle and much less damage.
Increased body temperature - and this improves muscle flexibility.
Aneurysm - and this reduces the resistance to blood flow and decrease stress on the heart.
Improve the cooling efficiency - through the activation of heat dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.
Increase the temperature of the blood - blood temperature increases as it travels through the muscle. With high blood temperature, and oxygen binding to hemoglobin weakens oxygen is more readily available in the muscle, which may improve stamina.
Average improvement movement - is to increase the range of motion around the joint.
Hormonal changes - your body increases its production of hormones responsible for regulating various energy production. During warm-up this balance of hormones increases the carbohydrates and fatty acids available for energy production.
Mental preparation - and warming up is also a good time to mentally prepare for this event by clearing the mind, increase concentration, and review the skills and strategy. Can also relax positive images of the athlete, and building focus.
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