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Chicago is a good place to enjoy good exercice. Sport in childhood and adolescence is beneficial for physical and personal development. In addition to helping prevent disease, has shown that adolescents who play sports regularly consume fewer drugs. It has been much debate about the influence of sports on child growth. Some experts point to possible damage to the body as the body of a child is delicate and it is growing, and training too hard and the inevitable microtrauma could negatively influence him. On the other hand, the advantages that accrue from regular sports since childhood. In addition, it is easier to instill healthy habits at an early age to eliminate bad habits or self-destructive in adulthood. Sedentary lifestyle, smoking, overweight, poor diet and other variables are present in the genesis and development of so-called degenerative diseases that are associated with the ills of the developed world: atherosclerosis, arthritis, diabetes type II, etc. .. |
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Tips for a healthy sports practice
Caring for the food, regularly practice sport, to abandon harmful habits (snuff, alcohol ...) and free time for yourself are some of the purposes that we usually consider the start of each new year. One way is to sports. It not only helps us stay in good shape and ensure a good muscle tone and maintenance of bones, but also a great way to prevent disease. And if the sport habits add a healthy and balanced diet, the results are even more beneficial: the weight, blood pressure and circulation; in cholesterol, fat and blood sugar levels, or risk of disease of civilization (obesity, cardiovascular diseases, diabetes ...). Likewise, the combination of sport and a healthy diet helps us achieve that feeling of well being and relieve tension and stress. To this end, sports are especially recommended that a regular practice, can gradually increase the intensity and exercise large muscle groups for at least an hour walking, running, skiing (background), to fitness or aerobics, walking cycling ... The fact that in the exercise of this kind of sports to burn fat stores as an energy fuel explains the advantage that its current practice is for health.Food as energy reserve. The body gets from food and body's own energy reserves you need to develop their vital functions (heart pumping, breathing ...) and muscle movement. The foods provide nutrients such as carbohydrates, fats and proteins (their primary function is part of the formation of muscles, tissues, organs, ...), as well as vitamins and minerals, but does not contain energy, have other important functions ; other substances such as water and fiber also provide a perfect functioning of the body. Also, the body has the property of storing energy reserves, which can burn when you do not get the nutrients from foods. The main body reserves are fats (in fat and muscle) and carbohydrate (glycogen in muscle and liver, and blood glucose), which is rapidly exhausted unless adequate food is maintained to compensate for the losses.
Both fuels are consumed separately or together, depending on various factors like the intensity and duration of exercise, physical state (where fitness is good, burn more fat), gender, pre-exercise diet (if it is low in carbohydrates, before reserves are exhausted), the temperature and humidity (heat, increased consumption of muscle glycogen to the acclimatization of the body). During rest and exercise over 20 minutes long, the body burns primarily fat for energy fuel (while skiing, at low temperatures, burn more fat to maintain body temperature). However, if the exercises are intense and of short duration (1-3 minutes), the body burns primarily carbohydrates, quickly providing the body with energy.
What foods should not miss on an athlete's diet? When we make an extra physical activity, we must increase the consumption of foods rich in carbohydrates (cereals, rice, corn, cereal flakes, biscuits, bread, pasta ..., potatoes, vegetables, fruit and juice), and that the stocks are depleted, there is the dreaded slut, that state of fatigue and weakness that minimizes the intensity of exercise and even forced to stop. With regard to fats, as there are large reserves need not be eating extra amounts. On the other hand, we must also maintain adequate hydration. Dehydration adversely affects physical performance and may even cause dizziness, nausea and even vomiting and diarrhea. In periods of less than one hour, no need to drink fluids, but if the effort continues for longer, we recommend drinking three glasses of water 1 to 2 hours before starting the exercise, two glasses 15 minutes before and glass every 20 minutes during the development of the sport.
Common errors in relation to food and sport. Beliefs and theories circulating dubious relating to food which may compromise the health and welfare of athletes. A clear example is the excessive consumption of food and / or supplements rich in protein (meat, fish, eggs, dairy products and special supplements) during sports, with the aim of increasing muscle mass. Contrary to what some think, not only does not achieve that effect, but also can cause an overload of the kidney (urine to eliminate large quantities of a toxic substance called urea), loss of calcium in the urine (increases risk of osteoporosis), or an alteration in the levels of fat and cholesterol in the blood (increased risk of cardiovascular disease). Other common mistakes is to think that vitamin and mineral supplements improve physical performance, or simply not care for sports nutrition and hydration. Some practical tips:
* If you play sports in the morning, it is essential to enjoy a full breakfast that includes milk, cereal, fruit or juice and supplements.
* If the activity is in the afternoon there should be a simple meal without too much fat two hours before starting. For example, a plate of pasta, rice or vegetables with potatoes, meat or fish with vegetable garnish and bread, and fruit or some milk. If it's a sandwich, it is preferable that potato omelette, accompanied by fruit and / or juice and chocolate milk or sweetened tea, because in this way we ensure a good supply of carbohydrates, the best antidote the Wall.
* If the activity lasts more than an hour, every 60 minutes is appropriate that we take a break to drink and eat something solid that contains carbohydrates (cookies, chocolate ...), allowing us to better maintain the pace of exercise .
A menu for a sports day
Breakfast and snacks:
* Dairy: milk, yogurt, curd, cheese ...
* Cereals: bread, toast, biscuits, cereals, muesli, pastries soft ...
* Fresh fruits and juices.
* Cold cuts and sausages, canned fish (tuna, etc), cheese ...
* Fats: butter or margarine.
* Complimentary jam, jam, honey, sugar ...
Lunch (depending on the breakfast and / or snack)
It should include some milk, cereal (traditionally a sandwich with cold cuts, sausages, cheese or crackers ...-,) and a piece of fruit or juice.
Lunch and dinner:
* Vegetable or salad combined with potato or rice or pasta or vegetable.
* Meat, fish or egg garnished with vegetable and bread.
* Oil for cooking or seasoning dishes.
* Fresh fruit or a dairy.
Exclusive dedication to a sport and competition can be harmful
Several studies in our country warn of high cholesterol levels in childhood obesity rates rising among children, and even of the increase in cases of hypertension among adolescents. Identifying these risk factors is relatively simple and can prevent its development from infancy. But there are also other reasons to promote the sport at an early age. Drug use, both the socially accepted as snuff and alcohol, as the rejected, such as cannabis, cocaine, heroin, and redesigned so many problems arise, has much lower rates between those who practice sports. And the more hours of training and earlier it begins with the sport, the lower the drug use. Overall, we can say that an adolescent athlete, amateur or Land, presents less risk of drug use.Is it recommended to the competition?
But for the development of your body and mind become more balanced and harmonious, sports practice when a child must pay attention to two aspects: sports specialization and competition. Specialization, ie the almost exclusive dedication to a sport from an early age, has its advocates and detractors. For the former, the child's learning ability is high and allows you to assimilate technical and more easily create reflections. To critics, the specialization is harmful because it creates imbalances in the physical development and may adversely affect the structuring of the personality of the child. Most discussed yet is the theme of the competition. For some healthy competition, clean, must be integrated into any educational program, as it helps organize the structure and behavior of children and adolescents. Another argument is that in a society like ours, the competition should be part of Children's Sport as he prepares and educates him in the future. Others, however, believe that competition requires an early and hard training, as the current goal of contemporary sport is finding the mark, the record of winning at any cost.Is there any undesirable sport?
Many factors can influence the choice of a sport, as well as personal preferences, but stresses the role of the media: sports more screen presence have more prestige among adolescents and teenagers. Parents frequently ask whether a particular sport is good or bad for the health of the child or the child. It is not easy to answer, because although it has been shown that sport is generally good for children, no conclusive studies on how specific disciplines influence on child growth and development. However, as guidance to expose what sport medical support on the matter, explaining that the word "risk" is used only from the perspective of growth and development. Sports without risk, considered beneficial: swimming, cycling, handball, basketball, skating ... Debatable Sports: tennis, squash, horse riding, gymnastics floor, ballet, judo, fencing, skiing ... Risk sports: rugby, football, diving and gear, weightlifting, windsurfing, water skiing ...When choosing a sport for children and adolescents ... Spring and summer are good times to start an outdoor sports activity: running, walking, hiking, swimming, mountain biking, etc. By the way the child learns to love and enjoy nature. But keep in mind that:
* You have to guide the child when choosing a sport, but always respecting your preferences
* The sporting activity must be consistent with the qualities of the child and his body build.
* You must practice it with playful without imposing sacrifices and sufferings.
* You may have a competitive component, but within limits, and of course, avoid instill the desire to be "the best, first, because being the second is a failure." Often and unwittingly encourage parents and are planting competitive instinct future frustrations.
* The sporting activity must contribute to the development of the child. If you opted for a specialized sport, it should be complemented with other activities to counteract the effects of specialization and to help prevent physical imbalances and asymmetries. Swimming is an ideal complement to other activities.
* Bone growth is an adventure for the child, we must respect and avoid sports that may involve an attack on cartilage growth and balanced development of the bones.
* Get used to make the heating necessary to prepare the body for activity to be developed, and the end of it to make relaxation and stretching.
Mobile phones and MP3 players are devices increasingly used during the development of physical
Technology and sports have always gone hand in hand. Technical advances have been used by professionals and amateurs. In recent years, watches sports, muscle stimulators to control applications or training programs have given way to new devices, supported by MP3 players or mobile phones, can enjoy better features. The era of technology is also the era of indiscriminate dissemination of information and, therefore, the promotion of sport as a superlative performance. The brands have become a fetish object for consideration for their most ardent consumers. It is not surprising therefore that two logos as the "apple" bite Apple and Nike are based arrow to work together. Supplements brands. Apple, in collaboration with Nike, has the Nike + sensor, which applies to the shoes of the same line and communicates wirelessly with the iPod user. Using the model iPod Nano, will need to purchase a wireless receiver. The price of the sensor is 19 euros, while the team of wireless sensor and receiver costs 29 euros. In the case of the iPod touch (provided from the second generation) and the popular iPhone 3G, compatibility is absolute. The first versions of these devices are incompatible, but the hardware of the new models incorporate the wireless receiver.Sports equipment companies, aware of the profound social changes that occur, are increasingly expanding their range of cooperation. They want to provide their clients with added value that has no competition. For users who do not have an MP3 player, Nike has launched SportBand, similar to a watch that communicates with the sensor and displays information of interest to the user: mileage, speed, race time ... One of the most useful aspects of this device is the ability to record race data on a web page in which statistics are compiled, easily and graphically, with all data on races conducted. These can be compared and shared with other users. It is a useful tool for competitions. Another proposal in this field is miCoach Samsung, in collaboration with Adidas. Both brands have developed a kit consisting of a Samsung F110 mobile phone, a heart rate monitor to measure heart rate and a pedometer. It also has an online platform where upload run data and share them with other users. It is available with the operator Vodafone from 179 euros.
Smartphone Applications
"Walk With Me" is a game for the Nitendo DS equipped with a sensor as a pedometer that measures the steps taken, calories burned and time spent, among other parameters. It has several levels for users to check their progress and plan training tables. The suggested retail price, which includes the game and two pedometers, is 49.95 euros. You can find different applications that make smartphones control centers of the sport. The latest generation smarthpones like the iPhone 3G, and the terminals with the Google Android operating system include various sensors, such as accelerometers or digital compasses, which can be used for sports. Various downloadable applications make these terminals in control centers sports. Measure aspects such as the routes taken, the distance or the time spent and keep a log of each output. IPhone 3G / 3G, one of the best known is RunKeeper. There are two versions, a basic which is free and a more comprehensive one that costs $ 9.95. Walking Free application, designed for Android, manages routes for walkers, runners or cyclists, while Hi-Hiker is a free application that contains different types of features such as compass, pedometer, stopwatch, altimeter, GPS and outdoor sports.The new swimsuits: help or cheat?
The devices have experienced a breakthrough, but some disciplines such as swimming have also had their own revolution. Some brands of swimsuits sports have applied new technologies to the garments to be able to reduce water resistance by 10% and help keep the swimmer in a good position thanks to a core stabilizer. These swimsuits, made of polyurethane, are in the eye of the hurricane. A debate is whether its use sports breaks the rules by changing the physical qualities of the competitors. The International Swimming Federation has issued new regulations that will restrict the material of the swimsuit competition in 2010. This will result in the prohibition in official competitions of many models available today.Engánchate a nuestro blog en Español:
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