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Posts Tagged ‘exercise’

During physical exercise involved virtually all systems and organs of human body. Thus the system is the effector muscle motor commands generated in the central nervous system, with the participation of other systems (such as cardiovascular, pulmonary, endocrine, renal, etc.) essential to the energetic support to the muscle tissue to maintain the activity motorboat. In this presentation we will focus on the metabolic aspects and adaptations that occur in different organs and systems of our body when we do exercise of any nature. The immediate physiological responses to exercise are transient and sudden changes that occur in the function of a specific organ or system or functional changes that occur during exercise performance and disappear immediately when the activity ends. If the exercise (or any other stimulus) persists in frequency and duration over time, adaptations will occur in the body systems that will facilitate physiological responses when performing physical activity again.

METABOLIC substrate utilization during exercise.

Muscle contraction during exercise is made possible by a process of transformation of energy. The chemical energy stored in the bonds of molecules of different metabolic substrates (ATP is the molecule intermediary in this process) is transformed into mechanical energy.

The rupture of a high energy bond of ATP molecule provides chemical energy that causes changes in the ultrastructure of myosin to produce the muscle contraction process in this transformation much of the energy released is lost as heat or thermal energy, this has its advantages as the increase in temperature causes changes in various metabolic reactions mediated by enzymatic complexes, allowing these reactions are more efficient from an energy standpoint, for this reason it is recommended that a proper warm up before the execution of a workout.

Metabolic substrates allow the production of ATP comes from the reserves of the body or daily food intake. The most commonly used substrates in different metabolic pathways during exercise are Carbohydrates and fats.

Energy systems from which it produces ATP resynthesis for exercise are:

1. the phosphagen system: ATP and phosphocreatine (PC)

2. Anaerobic glycolysis

3. Aerobic or oxidative system

metabolic pathways in the body to produce energy through the resynthesis of ATP molecules.

Their participation during exercise depends on the intensity and duration.

1) O phosphagen system Alactic Anaerobic System: Provides energy in high-intensity activity and short duration, and the start of any physical activity. The most important substrates ATP and PC, while others are ADP, AMP, GTP and UTP. All have high-energy phosphate bonds.

ATP is hydrolyzed by the enzyme ATPase located in the myosin heads to trigger the movement of actin leading to contraction. The energy released in the hydrolysis of one molecule of ATP during exercise is approximately 7300 calories (depending on temperature and muscle pH).

ATP + H2O = ADP + P the energy released is used to perform work in addition to muscle, also for metabolic processes of synthesis and other cellular functions. Reserves will be depleted in the cell in 1 second during physical exertion.

Phosphocreatine (PC): Allows quick ATP resynthesis after use, since no energy transformation will take place in his absence. This resynthesis is done through a reaction catalyzed by creatine kinase (CK) that is activated with increasing concentrations of ADP + ADP PC ↑ + H = ATP + PC C reserves in the muscle cell would be exhausted in 2 seconds during exercise intense if the cell of the substrate was available only to maintain the work done.

1) Anaerobic glycolysis through these system only carbohydrates can be metabolized in the cytosol of muscle cells for energy without oxygen directly involved. Because it can resynthesize 2 ATP per glucose molecule. Provides sufficient energy to maintain exercise intensity from a few seconds to 1 minute. The passage of glucose into the cell is by facilitated transport (facilitated diffusion) through a membrane transporter known as GLUT 4, and the reactions of the cell. On the other hand it seems that the increase in free fatty acids (FFA) limits the uptake and glucose consumption in the latter stages of prolonged exercise when muscle glycogen and glucose levels are low. The passage of glucose to glucose 6-phosphate (G6P) in the muscle cell is irreversible so you cannot get out.

During the catabolism of glucose to pyruvate in the cytoplasm, the net energy yield equivalent to 6 molecules resynthesis of ATP, 2 ATP are formed in the cytosol (for anaerobic glycolysis) and 4 ATP in the mitochondria by the reoxidation of NADH, if not could re-oxidize NADH by this pathway, pyruvate is able to do, falling to lactic acid without requiring the presence of oxygen.

Pyruvic acid + NADH + H + = AC. NAD + LACTIC

Then, through anaerobic glycolysis only form 2 molecules of ATP and 2 lactic acid molecules that cause metabolic acidosis states is the consequence of metabolic muscle fatigue. Lactic acid dissociates completely normal pH of the muscle cell resulting in lactate and hydrogen ions. Must be buffered hydrogen ions into the cell to maintain acid-base status. The bicarbonate (HCO3) is the most widely used so by binding to a hydrogen ion increases the production of carbon dioxide (CO2) during intense exercise.

One of the key elements to consider when training is hydration, there are some points about this that we cannot ignore. They help us to have better results and of course, take care of our health. So much attention to the advice we give below.

First of all, it is essential to drink fluids before, during and after sport, thus guarantee an optimal level of hydration. This will also help us to delay fatigue and improve our performance.

To give an idea of what we do is important to start well hydrated and exercise and during the same drink between 200 and 300 ml every 20 minutes, depending on its intensity and duration. In addition, at the end you have to drink an amount equal to lost weight multiplied by 1.2.

On the other hand, it is important not to be guided by the feeling of thirst, since this appears when we are dehydrated, we must drink before they happen. It is therefore advisable to always have on hand a bottle and drink small amounts every few minutes.

Finally, it is important to avoid alcoholic beverages and if possible, opt for flavored drinks, and that make it appealing and amusing hidraración. These were the tips that we had to give; we hope will be very useful!

Nearly all the riders you put a lot of attention to the foods you do before workouts or sporting events that will provide energy and strength during the race. But, are you aware of the importance that also the food that is immediately after exercise? This will determine both the restoration of glycogen stores, such as repair of muscle damage occurred, and therefore influence the recovery and preparation for the next workout or sporting event.

In this post I will not elaborate on the bases and physiological processes relevant at this time, after exercise, because I’ve done before (see posts of “glycogen overload,” “Glycemic control” and “What to eat after competition “). The purpose of this post is to give you some homemade recipes, very simple, to take just after training.

Post-exercise meal drinking it aims to restore glycogen stores, replenish fluids and electrolytes, and repair the muscle damage that may have occurred. This should be rich in carbohydrates and high glycemic index turn rich in amino acids. The amounts of carbohydrates are recommended around 1-1.5 grams per kilo of weight, and protein / amino acids, 0.5 grams per kilo of weight. It is also recommended to drink at least 500 ml of liquid after competition or training. Let’s move this into practice with some simple recipes for different situations. (They are designed for a male of about 70 kg. Who has run for 1-1.5 hours at moderate intensity? You will take between 70-105 grams of carbohydrates and about 35 g of protein).

Suppose entrenáis mid-morning or afternoon, and therefore is not time to make a main meal but a snack. You have several options:

The easiest is to take a commercial preparation of recovery drink. Usually have the right proportions of carbohydrate, protein, fluids and electrolytes.

If you like the most natural things, you can make a homemade smoothie with the following ingredients (and digested is yummy great):

* 250 ml skimmed milk, bring sugar (lactose) and protein, plus líquido.batidos

* 1 medium banana, provides mainly carbohydrates. It also gives you a good taste to the smoothie.

* 2 heaping tablespoons baby cereal “8 cereals with honey” (typical porridge). Carbohydrates provide easy digestion and assimilation (it is hydrolyzed) and some protein.

* 1 scoop whey protein powder “Whey to go” brand Solgar (or its equivalent in other brands). It provides the proteins necessary to achieve an optimal intake. In addition, this mixture is enriched with glutamine and branched chain amino acids, very effective for the repair of muscle damage.

If you have no time or opportunity to prepare a homemade milkshake, you have the option of succoured bars. An ideal combination would be to take an energy bar (rich in carbohydrates) and another protein (high energy) accompanied by isotonic drink. The disadvantage to this option I see is that it is richer in fat (a little over 10 g between the two) which can slow the absorption of carbohydrates, which are sometimes a bit cloying and heavy. You know that everyone is different; if you do well, go ahead.

How sweet it is not your thing? Then you pull the turkey or tuna sandwich, best white bread type baguette, which is the highest glycemic index, accompanied by a yogurt with fruit and a sports drink.

If you train at noon or at night, before lunch or dinner, it is best after the isotonic drink, passes directly to make a meal of carbohydrates and proteins. Any combination of white rice with proteins is good; it has a fairly high glycemic index. Make sure that the protein you choose is pretty lean, like tuna or chicken. A good combination is white rice with grilled chicken.

Works abs, triceps, chest, shoulders and buttocks at a time
Sure you want a nice guy and defined muscles and strong, preferably coaching little … Well here’s an exercise that will allow you to put a lot of areas strong, employing approximately miutes per day penalties. We speak of the funds to a leg.
The funds are all excellent for toning the upper body. Place your hands at shoulder width, at a height above the ground (bank, coffee table) Keep the whole body in line and do five push-ups, reaching the chest to the area of support. Leg lifts without stopping, which will begin to tighten your butt and do another five changing and raising the other and get five more.
A variation:
When you keep your elbows straight five seconds position, raise one leg, lower it and then bend your elbows. Repeat elbow extension for another five seconds back up and make the lift with the other leg. Complete 15 repetitions of that whole sequence.
* Do it three times a week. Start with two sets and progresses over time to four series.

Losing body fat kilos of health is not just a matter of eating fewer calories, burn more also, so properly orient your training is essential to achieve good results. The contents of a training plan to lose fat should cover two main objectives: firstly, to produce a significant caloric expenditure. On the other, raising the metabolic rate.

1. Produce a high caloric expenditure

In this sense cardio are clearly the most suitable, provided the controversy revolves around which the duration and intensity would be adequate to metabolize fat stores as fuel energy (use stored fat in your body as an energy source majority). Clarifying this point is difficult since there is no point from which begins by obtaining energy from fat and on the other hand, also depends on the fitness level of each person. What we can do is recommend important criteria that must be considered.

The best means

Choose which means cardiovascular mobilize as much muscle mass and less fatigue may occur. This seems difficult to a priori, we can solve by choosing non-impact means and where the train is mobilized both lower and upper. Most suitable, especially for beginners and overweight people are the elliptical, rowing and swimming, less suitable for producing a rapid local fatigue are the career ladder and the simulator.

Time and intensity

We have always heard that fat starts to burn after 30 minutes, however this is not true at all. To access the fat stores, we significantly deplete glycogen stores, this change in energy supply occurs in a gradual and insidious, as reserves are depleted muscle glycogen and blood glucose, the body tends progressively to obtain energy through the degradation of fatty acids. Therefore, the longer the duration of exercise, greater participation of fats as energy supply. For this reason, we consider that a cardiovascular workout with a time less than 30 minutes will not be able to use energy reserves as fat, rather than 40 minutes exercise, significantly access to fat stores.

In terms of intensity, depending on the level of fitness. Trained persons should select moderate to high intensities (60 to 85%), while people who do not have good aerobic capacity should choose low to moderate intensities (50 to 70%)

2. Raising the metabolic rate

Another very important issue that often goes unnoticed is that our bodies try to maintain a high caloric intake. In this sense, muscle tissue is largely responsible for getting a high metabolism. People with high muscle tone, need more nutrients, muscle synthesis, thermoregulation, and so on. An active muscle, represents a high metabolic cost, even, and this is important, at rest. Finally, a varied cross-training and methods and means, avoid these surcharges that appear when performing the same act or repetitive activities and also be much more enjoyable and motivating.

For this reason, it is very suitable in weight loss goals, include a strength-endurance program with a goal of improved muscle tone.

Type of training

Force programs that complement a cardio workout for weight loss should be strength-endurance type where you select exercises major muscle groups in the form of circuit and with moderate loads where notice some muscle fatigue with 15 or 20 repetitions.

Sessions run

The group classes such as? Body-pump? where free weights are handled, also constitute an interesting alternative to achieve this goal. You can substitute your training room for these sessions. Even for people that start is advisable to start a program to condition room with machines and then have access to group sessions that are more demanding.

Order of exercises

To promote energy production through fatty deposits, it is advisable to remain at strength training before cardio. In this way we get a double benefit: firstly glycogen stores run out much earlier to more quickly access the fat in subsequent cardiovascular training, and on the other hand, strength training hormone causes release of catecholamines positively involved in obtaining energy through the breakdown of fatty tissue deposits.

Earn leg power without risk of injury to your back.
Development: Put yourself in the press as you normally would, but throw in the leg extension power to get off the foot of the platform. You get to work the leg power with minimum impact on the spine as being in support on the back of the machine column will release much of the load at the reception. It is important to note that this exercise should be undertaken only with light to moderate loads and speeds not too many machines as bearings and power cables are not designed for explosive movements and large inertia.

Muscle work: Work of the extensor muscles of the lower body, quadriceps, gluteus and calves. There is a significant eccentric work in the reception.

Indicator: Improvements leg power with minimal risk of injury and charges on the back. It is a very suitable exercise for runners and team sports.

Have you signed up for the gym to lose weight? Our personal trainer gives you clues about what will happen in your struggle with the scale in the initial period.

What will happen to my weight at the beginning?

Many people who join a gym to lose weight in order to experience an odd, disconcerting situation. And, although hard to believe, as is normal body weight rises in the first weeks. This mechanism is explained as well as you anticipate that … A good sign!

This weight gain is not due to increased muscle mass, it is only experiencing a physiological adaptation to physical exercise our body. So it’s very normal for sedentary people who start a program, begin their first adaptations to weight gain.

Sure we’ve all heard that about 60% of our body weight is water, that active people are more hydrated than sedentary people, we age because we are dehydrated, etc. All this happens by the cellular hydration. That our cells are well hydrated is critical to achieve a higher state of fitness and health. Physical activity is a stimulus for our body to get to work and hydrate our cells. Yes, we accumulate more water, but a healthy increase in moisture will also perform better on all our systems, if not prevent the aging process. For this reason, it is very good sign that your body weight increase between 0.5 and 1 kg of weight the first few weeks, this is an indication that everything is running smoothly and your body is adapting to exercise, little soon notice that your physical performance is higher and more efficient your metabolic processes.

So do not be alarmed if you gain weight, think that the fat can build up so quickly and less if you are active now, and increased muscle mass is a very long time, ever happens so fast, therefore, only the result of cellular hydration, is the best anti-aging treatment that your body can receive!

Rebalance your posture with this easy exercise
the job requires being in a standing position and leaning forward, which will load all the muscles too much later: cervical, lumbar and back legs.

It should stretch the entire posterior chain to prevent muscle shortening and imbalances.

Hold your hands behind your legs, drop the weight back, flexing the spine and shoulder blades apart.

Take advantage of this stage to release all the air.

Rowing is an excellent cardiovascular work for these people. It has no impact and involves muscularly to the back muscles, especially the scapular adductors.

Review the errors that are being committed at the time of exercise
Stretch first before playing sports. Recent studies show that it is better to stretch after exercise, and at the start is not only advisable, may favor the occurrence of injuries can be avoided with proper heating.
Set the knees straight with the toes, or back while doing squats or strides. Think about that when you do normal activities like climbing stairs, knees are slightly ahead of the feet in a natural way, if you limit this movement during the exercise can stress the hips and back.
Low intensity exercises to burn fat. As any physical activity burns calories, and strength training can make you gain weight at the start as a muscle, but manages to lose the extra fat and also benefit your cardiovascular health.
Training in fasting for weight loss. Recent studies review articles on fasting training have found no evidence that it helps you lose weight, only those that reduced the number of total calories throughout the day to lose weight by fasting sport.