There are studies with elderly people
60 Where prepare them a programme of
training and nutrition for three months
After an evaluation, it was found that they not only managed to
maintain your muscle mass if not which have increased
And in some cases they lowered their fat percentage
Why is never late to implement a programme of
nutrition and personal training, will give us a
better quality of life and the possibility of reaching a
longevity in optimum conditions and which will allow us to
enjoy life.
Last year I started a follow-up
with three persons of this age and others between 50 and 55 years
After six months take control by bioimpedancia
controlling your percentage of fat, muscle mass, water,
basal metabolic rate etc. They managed to get its share of
fat, reduced the extent of the waist improved its
control of cholesterol, triglycerides, and managed to
improve your muscle mass which this age a
sedentary person begins to lose a percentage
Important muscle mass that conducted it with
a personalized nutrition program and a combination
aerobic and anaerobic exercise always with the
control doctor that it is very important.
Monday, May 9, 2011
The exercise after 60
Monday, May 2, 2011
Alcohol
Always receipt queries on whether alcohol
harms ala person that this training and
the o in that measure may harm
take a glass in the meals is not bad
but one of the things that have to have in
account is not to drink alcohol before training
and subsequent training as recommended is
two hours before and two hours after training
because that may affect the ability of the
muscles to absorb carbohydrates
After the training.
Magnesium and manganese
In case of deficiency due to lack of
magnesium can occur that the person
have confusion and desorientacion, also
irritability, nervousness, rapid pulse
tremor and cramps, foods containing
son:salvado, honey, vegetable magnesium green,
seafood, walnuts, seaweed, manies, tuna.
In the case of manganese deficiency the
reactions may be lack of muscle coordination
dizziness, loss of the audition, ringing in the
heard, manganese is very important for the
reproduction and growth.
Foods containing manganese son:banana
saved, celery, egg yolk, cereals, pulses, liver, nuts,
peas, whole grains.
Proteinas:enzima and antibodies
The protein is always an issue to be addressed in the gym on how much protein eating which are the most important.
In this case I will comment on the importance of proteins and enzymes, and antibodies. In the case of enzyme proteins are necessary for the synthesis enzymes enzymes are formed within the cells and these act as catalysts in this way begin biological reactions but not altered
themselves.
Enzymes are a series of biological activities within the agency that includes the use of fat digestion of food. Synthesis of muscle tissue, cell oxidation.
In the case of antibodies, these are formed by proteins that contain a specific sequence of amino acids.
The antibodies are formed in response to the invasion of foreign body particles. The foreign body particles can be part of a virus, bacteria or toxin that can be present in certain foods to which the body is allergic.
When the body detects a strange particle it produces antibodies to destroy or neutralize the antigens. Each type of antibody is formed to fight against a type of Antigen.
The body is layers produce thousands of different antibodies and can simultaneously own memory if ever again to be an attack of the same species of Antigen.
Subscribe to my feeds or enlazanos trackbackSunday, May 1, 2011
Recipe for celiac
Ingredients:
1 lemon, 180 g of cornstarch, 7 eggs of hen, 250 grams of sugar.
Preparation:
Place in a bowl beat 6 egg yolks more a whole egg and beat until it will be either fluffy then go adding a little sugar, lemon juice and add some scratch always beating everything then add cornstarch of Revin another bowl beat whites until arrive to snow and mesclar with another preparation mesclar well and place in a pan to the oven and leave for about 45 minutes at a moderate temperature.
Subscribe to my feeds or enlazanos trackbackMorbid obesity
It is very important to be able to help these people when they come to start with a nutrition program and training often costs them much begin an exercise program that you do not want to go to public places because of their status.
Lles turn to comment on a case in which I am working with a person where this making preparation to make a gastric peace bay in the first month of this year in conjunction with the doctor started to diagram a program of training and nutrition program training with much care that this person is an overweight 70 kilos the importance of this work is that the person get very willing to change habits, both in its program of nutrition and exercise the commencement of this programme was in January where record a weight of 170 kg 162 centimetres waist, in the month of may we will be serving the 5 months of work records that we do is by weight 151 kilos and your waist size is 145 cm this gives us control have fallen 19 kilos and 17 centimetres waist quite an achievementnow the doctor is examining if it is necessary to reach the operation because the person this very willing to further lowering weight and very mentalizada in its programme of nutrition that is very important to show this type of people who can change their habits and out of physical inactivity and poor diet and take a better quality of life with a program of nutrition and personal exercise and control medical it is very important.
Subscribe to my feeds or enlazanos trackbackSunday, April 17, 2011
Vegetables
Include in our nutrition program
vegetables is very important to the largest
part of the vegetables are cooked before of
eat them, some can be eaten raw,
normally in salads in salad
the vegetables are mainly composed
of water.
Due to the large quantities of vegetables to
are consumed, they fail to provide 50% of the
total vitamin C, between 15 to 20% of the
Vitamin A, thiamin, niacin, iron, and also a
10% of protein and energy in food
They also provide about 50% of the fiber.
Monday, April 4, 2011
Hypertrophy of LAT
When we are looking for the development of dorsal and conducted exercises and take-off, rowing with bar, rowing on horseback, and did not get the expected results, and if we have pains in the lower back.
In these cases we must find a variant in the exercises carried out in principle will begin with pulley LAT high after nape with the difference that we will carry out knee and uploading store it to make it stretch well the dorsal conducted a series of 12 repetitions of 8 and 6 then continue at a high pulley seated front make with a ring an oar to the chest at the chest so we retain a few seconds and stretching him stop stretch well we make 1serie of 8 repetitions and two series of 6 repetitions then take a low pulley and will make a rowing to a ring with the knee resting on a Bank as if we realizáramos a I saw but well stretched pulley we make 1 series of 12 repetitions and 2 8 repetitions, and finally in a high pulley with the handlebars to rowing place it in the high pulley and perform an oar to the chest so we retain well to reach the chest and so well stretch to reach above make 1 series 8 repetitions and 2 sets of 12 repetitions, with these exercises you will notice a very good congestion and noticed that the dorsal work very well make this program for 4 weeks and then change the program.
Subscribe to my feeds or enlazanos trackbackSunday, April 3, 2011
Give shape to the Pectorals
After a time of training we seek to shape the pectoral or we have fat located in the lower part of the pectoral we try to improve the shape of the pectoral and lift them.
Llos exercises for comenzaríamos with pulleys crossing but with a single pulley and perform upon reaching the pectoral turn inward ring to give shape to the chest 1 series of 12 repetitions start with 1 set of 15 repetitions1 set of 8 repetitions, continue to press 2 dumbbells inclined with twists to lower weights and that this exercise is difficult to perform and turn either complete to make 2 sets of 12 repetitions and 1 set of 8 repetitions, then perform press in high pulleys position back to the pulleys take the rings and perform a press with pulleys to reach the extension crossing the rings and the achievement of greater congestion perform 1 series of 12 repetitions 1 series of 10-1 series of 8 repetitions and finish making pullover with a minimum inclination and arriving back stretch well make two series of 12 repetitions and 1 set of 8 repetitions performed this program for 4 weeks and then change.
Subscribe to my feeds or enlazanos trackbackAbnormalities of the spine (discs)
On many occasions refers to herniated disc or discs that run this is something that cannot happen disks not skid only become inflamed.
The discs are located between the leather of vertebrae them and serve to absorb the shocks, discs are composed of hard ligamentosas fibres, which surround a gel-like core and are firmly attached to the vertebrae.
If they cut an album in two and we appreciate from above we will be looking like a kind of onion full of tough fiber rings there are studies which have shown that it can withstand a load of up to 700 kilos breaking the vertebrae before that drive to achieve fracture that always must pay close attention to our postures when working exercises with heavily loaded.
All the treatments to follow should pay close attention to what order the doctor so if you come to surgery and post-operative recovery or if it recommends a treatment of Kinesiology and should then exercises in the gym never be abandoned treatment indicating the professional because that this guaranteed him a future without pain very annoying product of abandoning treatment.
Subscribe to my feeds or enlazanos trackbackMonday, March 21, 2011
The protein and the Muscular development
Are frequent consultations on how many grams of protein are needed for muscle development and that food them can be when a person this training for muscle development it is very important to know the amount of protein that is needed for the development and also to not lose muscle massIt is very important for athletes as cyclists, maratonistas etc.
It is estimated that a person should eat between 2 and 4 grams of protein per kilogram i.e. If a person this weighing 70 kilos needs to 140 grams of protein that this does not mean that they are 140 grams of chicken for example is not the relationship people so confused, I'm going to give examples of foods that contain protein this calculation is each 100 grams for example 100 grams of Turkey are 32 grams of protein then take out their own protein needs or consult the professional and also have in mind the training program to follow because it is very important to be reforming it past a certain time.
Examples of foods with the amount of protein each 100 grams.
Oats: 14 g, lenteja:24 g, haba:23 g, almendra:20 g avellana:14 g, mani:23 g, nuez:15 g, vaca:8 g milk in polvo:25 g, white nonfat cheese: 10 g, gruyere:29 g cheese, cheese parmesano:40 g, cheese roquefort:23 g fruta:4 g yoghurt, yogurt natural:42 g, cerdo:15 g chop loin cerdo:16 g, Hare and conejo:22 g, cordero:18 g gallina:24 g, pato:22 g, pollo:14 g ribSteak of ternera:19 g, solomillo:19 g, anchoa:20 g, lata:25 g, caballa:15 g lenguado:16 g, merluza:17 g, tuna clear of huevo:11 g, yema:16 g.
Subscribe to my feeds or enlazanos trackbackChildhood obesity
In recent times increasingly comes increasing more obesity in children and youth was once more a problem of adults but now already in children with problems such as cholesterol, diabetes totaling more than 200 million diabetics according to statistics made but the factor in children is the care of them mainly in nutrition which should carry forward the parents have to be aware and consult the professional how to feed the children and the youth that are near the junk food that's a good program of nutrition and exercise a child in growth is very important nutrition to follow and also that he organize a programme of exercise in the nutrition programme know the calories that must consume the amount of carbohydrate that must ingest and that schedules mainly carbohydrates compounds, how much protein eating and fat all this seems very difficult but it is not that if approaching to a Professional and it prepares a program suited to what you need the person with a good nutritional balance their children in the future is will be thanking him who does not want their children to grow up in the best way and the more healthy as possible.
A child or teen to begin a program of exercises in the gym supervised personalized will be avoiding becoming an obese adult also arriving at the school high school will be much more easy to attend fitness classes that are much more demanding than the of the primary when combined with exercise program with a nutrition program the young will be noticing the results in a very short time and this motivara other very important things for the motivation of the young person is take them at the low and high waist measures, control your weight once a week and take a photo of the front and one back to compare after three months of follow a programme of training and nutrition not only see the aesthetic results if they are not also internal what our bodies of ben benefit to eliminate the cholesterol, triglycerides, diabetes, etc.A program of exercises combined with a nutrition program will give us a better quality of life and a better chance of reaching a healthy longevity.
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Antioxidant food (circulation)
There is to be very careful with circulatory problems, this is a problem both female and male and takes the medication is very common in women suffering from tired legs and appear varicose veins or varicose veins in times of heat or busy feel discomfort.
All this leads to poor circulation of the blood feeding is a very positive factor that there are foods that have important properties very beneficial for circulation.
Physical exercise on a regular basis to the movement also helps when we are resting to elevate the legs support the venous return.
Aid more determinant is the intake of foods high in antioxidants which help to activate the circulation among them are: grapefruit, Orange, cranberry, lemon shell blackberries, raspberries, strawberries, romero.
Subscribe to my feeds or enlazanos trackbackJoints
There are many cases of people who have time to train and consult on pains in the joints when they go to a bench, dumbbell shoulder Press or bicep bar bar etc. This may occur by having worked with very high weights or with great intensity for a very long time and with techniques that are not the correct at times by trying to use weights higher end with this kind of problem.
Tips: When are carrying out a programme of training goals of hypertrophy or power etc, it is advisable achieve a good concentration and well dominate the weights to use if we can not lift more weight in an exercise test with another but not to insist that it will end up grabbing is falling into an injury that we delay in training.
The more important when they appear such problems go to the doctor and carry out the treatment to them of there are studies of treatments with Glucosamine and a good recovery with the Professional is achieved recover well parties with this type of inconvenience but it is always advisable to try with the doctor.
Subscribe to my feeds or enlazanos trackbackProtein carbohydrate and lipids in the milk
Milk is a very important food for both
children as for adults proteins
considered more important in the milk are the
Casein, the lactoalbuminia and lactoglobulina these
they are proteins in the serum.
When do the digestion of milk this is
it becomes more solid this is due to the coagulation
or commonly called casein cuajamiento.
This occurs when an enzyme called Renin
which, to the acidity that predominates in the stomach,
convert the casein a coagulated form.
The lactoalbumina with the lactoglobulina
These are not coaguladas by the heat accordingly
When the milk is heated, these two latest proteins
they form a film on the surface of the milk.
These sugar consist of disaccharide lactose,
also called milk sugar, lactose is the only
sugar produced by mammals, is distinguished by
the lack of capacity compared with other sweetener
sugars.
The milk sour very easily when we store
This is because it contains a so-called bacteria
lactic bacilli that are in charge of the
breakdown of lactose to form the lactic acid
with sour taste.
Lipids are presented in a lowercase form such that
they are tiny drops to have a comparison in a drop
of milk are millions of these same, and the fact
that the milk this as highly emulsion makes it easy
to digest easier than any other fat.
Flexibility of the spine
The number of people who have problems with the side lower back is very worrying studies claim that approximately 80% of the population will have problems with the back throughout his life.
Examine the flexibility of the spine is very important to know if the person can own one atrophy linked mind and muscle of the lumbar muscles.
To verify the degree of flexibility of the spine the person must lie on the floor face down and lift it more than can the arms stretched forward, a normal person has to take off the arms of the floor to a distance of at least 30 cm in the case that not be the person owns what with prior comment one atrophy linked mind and muscle of the lumbar muscles.
There are exercises that can be performed in mat in order to improve the flexibility and there are exercises in pulleys for flexibility and to strengthen the back down and relieve the pain in this area.
Subscribe to my feeds or enlazanos trackbackSaturday, March 19, 2011
The Phosphocreatine
When we are training to achieve a goal we have to take into account all the factors to follow to achieve maximum results such as maintaining a good anabolism, the control of ATP, maintain a high peak of testosterone metabolism while we train.
The phosphocreatine is a energy-rich phosphate compounds very linked to the ATP this compound is present in the muscle in a more than five times the ATP this constituted by a molecular of creatine body to which joins a group phosphate molecule of phosphocreatine stores energy in the link between creatine and the phosphate group.
The obtaining of ATP from the phosphocreatine is the so-called anaerobic source alactica, because it occurs in the absence of oxygen but without causing acumulos of lactic acid.
Why is very important to eat before the training to achieve a good anabolism and subsequent training to recover the muscle and make it grow.
Subscribe to my feeds or enlazanos trackbackThe abdominal muscles
Achieving a good abdominal volume and a good cut
This is what everyone dreams but often is
is frustrated because he cannot find the
towards its goal, good to what should be
into account first and foremost the food that is
This made can do abdominal 1000 but
If food is not adequate they never succeed in
or marking, cutting, or give volume to the abdominal muscles
When we're at the stage of dial-up and want to
the middle part stands is very important to achieve
a good balance of compound carbohydrate intake in
the feeding to follow programme we know that the
Carbohydrates are our source of energy but we must balance
though these foods to ensure that the part middle and low no
the fans and we manage to maintain a low and middle line as
best, then make a training program well
in the week from los altos, media, Netherlands also distributed
the serratos, and waist and oblique to give a better way to the
body is not necessary to make large amounts of series of
abdominal and with much weight that we will end up damaging the spine.
The variety is very important how to make flat, inclined with the
legs well begun, in pulley, low straight, sloped, hanging etc.
the bottom line is that they feel good work where working
and not pass series believing that more it is better and isn't as well.
We can also prepare a circuit making the combination of
a series of abdominal continue with one of waist and end with a
oblique combinations are many important thing is to make a
personalized combined with an adequate nutrition programme
the person who is carrying out the programme.
The excess of weight
Excess weight is a risk factor for the emergence of various diseases overweight people are more likely to suffer from diabetes mellitus, blood hipertencion, hiperlipemias, arteriosclerosis, arthrosis, gout, heart and respiratory failure.
Reduced intake heat, in general the feeding programme is based on organizing a balance in the calories, carbohydrates, fat proteins it is very important that the person from Monday to Friday a nutrition program from breakfast to dinner this is very important the person know that you have to prepare for example if the person lunch 100 g of rice is eating 354 kcal 1.7 grams of fat, 77 g carbohydrate 7.6 grams of protein, but if this person eat 100 grams of French fries are 544 kcal, and 37 grams of fat that is very important to have an order in the meals and the proportions they are well balanced in a personalized way suitable to the person and it is very important to diagram the aerobic and anaerobic before beginning the program exercise program is recommended to take the measures of the waist high and low weight management once a week and take a photo of the front and one back to compare the results to be obtained over time.
Subscribe to my feeds or enlazanos trackbackThe cuisine of the sportsman
Repeatedly I consult on variants in the foods with low fat percentage and and received enquiries and orders on how to vary the intake of fish here I pass a recipe so that they have and added to its programme of nutrition.
Fish roll
Ingredients: 4 fillets of hake of 150 grs 2 chopped medium-sized onions, 3 fine cut carrots, 4 whites, 1 pepper well fine cut red, garlic and parsley to taste, 70 grams of bran salt and oregano, 50 g of cheese port health.
Place the fillets with whites and bran add a splash of milk and let marinate one hour then add ingredients and cut the cheese into pieces roll up the fillet and lock with a stick cooking in the oven at low heat.
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