It is a good question for those that suddenly you are well aware as you begin to lose muscle mass. Either by practicing any sport or whether we are usual of the gym, when we began to lose muscle we need to consider several aspects of our daily routine and power to find the answer.
Normally there is not a single reason that we lose muscle mass, are usually produce several circumstances that make our body use the muscle proteins and between in a state of catabolism. Let's look at some of the causes.
Low intensity exercises in force
if our muscles do not have a sufficient stimulus to continue to grow or remain there comes a time when the body detects that with less muscle mass is sufficient for daily activities. This is very noticeable when we go to the gym for more than a week, where we can give an account as the muscle mass begins to decrease.
The first few days in which we are going to the gym or began to make any sporting activity is the standard gain muscle mass, this is due to the fact that the stimulus is sufficient. If we keep doing the same we will keep that muscle mass on the other hand if we intensity to exercises or we leave them the muscle mass begins to decrease. It is a question of balance between intensity and muscle mass.
Exercise A lot of cardio
exercise of cardio is another of the reasons why you may be losing muscle mass. Normally burn fats and carbohydrates, but in a small proportion are also used the amino acids in the muscle proteins, especially if the exercise stretches more than one or two hours.
If to this we add that when we make cardio glycogen deposits are empty, the proportion in which the amino acids are used of the muscle will be greater. That the tanks are empty of glycogen may be due to poor dietary planning (point which we will cover the distibution) or in the past we have already exhausted these deposits doing other sporting activity.
If the objective is to gain muscle mass, it is recommended always do cardio after weights, so as to avoid muscle catabolism enter in, because after the weights of glycogen deposits will be more empty.
Errors in food
especially with regard to an adequate intake of proteins in quantity and quality. By exercise a lot of weights to do, if we do not take this material in the form of amino acids to the body to build muscle, it never will. Every athlete needs a quantity of proteins, without them the body uses the cannibalism, i.e. to cryin' out loud of the muscle itself.
We have also discussed before the issue of the glycogen stores, that if they are empty, it will be necessary to resort to fat and also to the amino acids of the muscle. It is important when we are going to exercise that the tanks are filled and also done 4 to 6 meals a day for that rellenemos continuously, so we will be protecting the muscle.
Lack of proper rest
another of the causes to take into account and the least case you often do. The body uses the period of sleep and rest to repair and create fabrics, it is the anabolic phase in any rule by what if we skipped or not we spend enough time, the catabolism will gain ground.
Enough Sleep and have a good night's sleep and quality of active hormones that makes the muscle grow. If we intervene at this stage we can begin to notice a loss of muscle mass.
Same is true if we train in excess and provoke an overtraining. We will be prioritising much the catabolic phase, because remember that training on all destroy structures. Not give sufficient time to the body to recover. Equally important is the training that the rest, the one without the other does not make sense.
As we said at the beginning, normally we would start to lose muscle mass when there are several of these factors, which are triggered to the catabolic phase prime on the anabolic and enter a process of destruction of muscular structure. Train and eat well and sleep better, these are the keys to keep the muscle intact.
Tuesday, November 5, 2013
Benefits of Good Posture
Achieve a good body posture is not only aesthetic benefits because it avoids a bulging belly and droopy shoulders, but that also reduces the risk of injury and allows you to pay more and better in your daily activity or in your physical training.
With only the correct body posture and achieve an upright position, the body becomes more efficient and can perform any activity while minimizing the effort that is running, therefore, running, swimming, walking and other, have a good posture allows you to pay more and better.
In addition, if we are standing we can achieve a good breathing more easily, as well as prevent contractures and muscle aches that often hinder the movements during the training.
On the other hand, far from postural discomfort and with improved oxygenation of our whole body, it is more possible to pay the maximum to intellectual level, without feeling fatigued and little comfortable.
Above all, have a good posture prepares us in a better way to deal with a day full of work activities, physical or other. But in addition, if you want to pay more and better in a sport or in the gym and achieve better results, you can't lose sight of the achievement of a good body posture as a starting point for obtaining good effects.
With only the correct body posture and achieve an upright position, the body becomes more efficient and can perform any activity while minimizing the effort that is running, therefore, running, swimming, walking and other, have a good posture allows you to pay more and better.
In addition, if we are standing we can achieve a good breathing more easily, as well as prevent contractures and muscle aches that often hinder the movements during the training.
On the other hand, far from postural discomfort and with improved oxygenation of our whole body, it is more possible to pay the maximum to intellectual level, without feeling fatigued and little comfortable.
Above all, have a good posture prepares us in a better way to deal with a day full of work activities, physical or other. But in addition, if you want to pay more and better in a sport or in the gym and achieve better results, you can't lose sight of the achievement of a good body posture as a starting point for obtaining good effects.
How to Have a Good Posture
Have a good body posture brings benefits not only aesthetic, but also, favoring performance and helps to prevent pain or injury. Therefore, today we show you how to recognize if you have a good posture or if on the contrary, you need to work with your body to improve it.
The first thing that you can do to know if you have a good body posture is watching you, standing or sitting in front of a mirror, you must draw an imaginary line that divides your body in half and compare both sides, a good posture should lead to the symmetry between the two parties, that is to say, although not exact, shoulders, ears, eyes, hips and knees should be at equal height.
You can also stare sideways in a mirror and look with attention to the curves of your spine, there must be a kyphosis in your spine at the level of the ribs and one at the level of the sacral spine, that is to say, in these areas there must be an outward curve, whereas there must be a lordosis or curves inward in the lumbar and cervical area, but pay attention to the pelvis, this should not be pushed back or forwards, the shoulders must not be fallen because this would mean a greater than normal kyphosis in the spine, nor should there be a swayback lumbar that generate more prominent buttocks.
In this picture you can compare your own image in front of the mirror, knowing that the first position is a proper posture: postures
Another test that you can do is put on top of your head a book and try to walk without these fall, you need to keep the back straight and your shoulders relaxed. If the books do not argue as you hurtle around, you may have the droopy shoulders forward or backwards a swayback lumbar that the slide slightly backwards. Therefore, you need correct your posture.
To correct your posture there are multiple options, you can perform corrective gymnastic with professionals knowledgeable about the topic, you can do re global body or you can strengthen the muscles that are conducive to a good body posture.
You know, begins by recognizing if you have a good posture or if on the contrary, you need take care of it to avoid future consequences.
The first thing that you can do to know if you have a good body posture is watching you, standing or sitting in front of a mirror, you must draw an imaginary line that divides your body in half and compare both sides, a good posture should lead to the symmetry between the two parties, that is to say, although not exact, shoulders, ears, eyes, hips and knees should be at equal height.
You can also stare sideways in a mirror and look with attention to the curves of your spine, there must be a kyphosis in your spine at the level of the ribs and one at the level of the sacral spine, that is to say, in these areas there must be an outward curve, whereas there must be a lordosis or curves inward in the lumbar and cervical area, but pay attention to the pelvis, this should not be pushed back or forwards, the shoulders must not be fallen because this would mean a greater than normal kyphosis in the spine, nor should there be a swayback lumbar that generate more prominent buttocks.
In this picture you can compare your own image in front of the mirror, knowing that the first position is a proper posture: postures
Another test that you can do is put on top of your head a book and try to walk without these fall, you need to keep the back straight and your shoulders relaxed. If the books do not argue as you hurtle around, you may have the droopy shoulders forward or backwards a swayback lumbar that the slide slightly backwards. Therefore, you need correct your posture.
To correct your posture there are multiple options, you can perform corrective gymnastic with professionals knowledgeable about the topic, you can do re global body or you can strengthen the muscles that are conducive to a good body posture.
You know, begins by recognizing if you have a good posture or if on the contrary, you need take care of it to avoid future consequences.
What is a healthy fat percentage
We know that an excess of fat in our body is detrimental to health, however, when we wonder how much fat you can have in our body, we never think about what percentage of fat we should have at least.
However, have very low proportion of body fat is just as damaging as an excess. Therefore, we show you that it is advisable not to have less than 10% body fat in men and 13% in women. Although in the athletes, the minimum drops to 4% in men and 6% in women.
Below this percentage of body fat organic functions are altered significantly and can be affected vital processes, being incompatible with life a percentage of body fat less than 3 %.
We must make it clear that these minimum rates are higher as it increases the age of the person.
Then, as well as we should bear in mind the normal ranges of body fat to reverse or prevent excesses that are harmful to health, we must also consider the minimum advisable of fat in our body, below which we put in danger to the body.
However, have very low proportion of body fat is just as damaging as an excess. Therefore, we show you that it is advisable not to have less than 10% body fat in men and 13% in women. Although in the athletes, the minimum drops to 4% in men and 6% in women.
Below this percentage of body fat organic functions are altered significantly and can be affected vital processes, being incompatible with life a percentage of body fat less than 3 %.
We must make it clear that these minimum rates are higher as it increases the age of the person.
Then, as well as we should bear in mind the normal ranges of body fat to reverse or prevent excesses that are harmful to health, we must also consider the minimum advisable of fat in our body, below which we put in danger to the body.
Are We Breathing Correctly
Breathing is very important to the time to do sport, since it is through the oxygen of where we got the immediate energy that the body needs, for it is through this occurs the combustion of fats in the body to produce energy. It is true that the breathing is an involuntary reflex and act, but in the sport should be more controlled, since the requirements are different. To do this we need to know if our breathing is correct or not.
If they ask us how we breathe, all answer properly, as the vast majority of us know the technical and mechanical, but when it comes to practicing sport to many we are forgotten to follow adequately the respiratory process correct. Despite being a reflex act, there is a certain amount of technique to make it much better. It is necessary before anything that we know if our breath is correct to improve it if necessary.
Types of breathing
in the first place we will put special emphasis on the types of breathing that there is. We are going to highlight the abdominal breathing, which is made from the lowest part of the lungs and that allows greater air reception by the body. It is the best breathing, and is the one that most of us tend to lose with the passing of time and bad habits, avoiding that the reception of air is more reduced.
The chest is another type of breathing. This way to get air is performed above that the abdominal, so that the reception of oxygen is not so high. This type of breathing is that we're doing the vast majority of us, thus reducing the performance by lack of oxygen. At last we have the clavicular breathing, which is the most superficial and in which the receipt of oxygen is much smaller.
Know what type of breathing we have
now, for sure we wonder how we can know what type of breathing we have. Suffice it to a simple test that we are to ourselves. To do this simply need a book. We place it on the floor and lie face up with the book on the abdominal wall. The right hand place it on the chest. In this position and consciously face expulsion and controlled all the air to perform a deep inspiration and return to expel the air quickly.
Once this test what we have witnessed during their development is if it moves the book or our hand to inspire the air, and is that depending on which of the two parties move we will have one or another type of breathing. If this is the book where it moves, the abdominal breathing will be and therefore optimal, and if this is the hand, it will be chest and we should make this abdominal, the same as if it does not move any of the two parties, as it will be clavicular.
Improve the breathing technique
to improve the breathing technique will be what we will do exercises to re-enlist the proper rhythm of breathing. For this reason we will concentrate on breathing from the base of the lungs, making breathing focuses on the abdominal part. For it we will take the air in a slow and deep, noticing as the air enters the lungs and fills. Expulsion will slowly, to begin again. In this way little by little we will improve the way of breathing, always and when we become conscious of doing so well and in an appropriate manner.
If they ask us how we breathe, all answer properly, as the vast majority of us know the technical and mechanical, but when it comes to practicing sport to many we are forgotten to follow adequately the respiratory process correct. Despite being a reflex act, there is a certain amount of technique to make it much better. It is necessary before anything that we know if our breath is correct to improve it if necessary.
Types of breathing
in the first place we will put special emphasis on the types of breathing that there is. We are going to highlight the abdominal breathing, which is made from the lowest part of the lungs and that allows greater air reception by the body. It is the best breathing, and is the one that most of us tend to lose with the passing of time and bad habits, avoiding that the reception of air is more reduced.
The chest is another type of breathing. This way to get air is performed above that the abdominal, so that the reception of oxygen is not so high. This type of breathing is that we're doing the vast majority of us, thus reducing the performance by lack of oxygen. At last we have the clavicular breathing, which is the most superficial and in which the receipt of oxygen is much smaller.
Know what type of breathing we have
now, for sure we wonder how we can know what type of breathing we have. Suffice it to a simple test that we are to ourselves. To do this simply need a book. We place it on the floor and lie face up with the book on the abdominal wall. The right hand place it on the chest. In this position and consciously face expulsion and controlled all the air to perform a deep inspiration and return to expel the air quickly.
Once this test what we have witnessed during their development is if it moves the book or our hand to inspire the air, and is that depending on which of the two parties move we will have one or another type of breathing. If this is the book where it moves, the abdominal breathing will be and therefore optimal, and if this is the hand, it will be chest and we should make this abdominal, the same as if it does not move any of the two parties, as it will be clavicular.
Improve the breathing technique
to improve the breathing technique will be what we will do exercises to re-enlist the proper rhythm of breathing. For this reason we will concentrate on breathing from the base of the lungs, making breathing focuses on the abdominal part. For it we will take the air in a slow and deep, noticing as the air enters the lungs and fills. Expulsion will slowly, to begin again. In this way little by little we will improve the way of breathing, always and when we become conscious of doing so well and in an appropriate manner.
Facts about calories
The calories and your posting is something that many brings us head at the time of getting the appropriate weight. The vast majority barely controls the issue of calories, and is that for many is something that sounds like a Chinese. With that in mind, this post want to disclose some keys to have more controlled the calories and see how we can burn more quantity and thus maintain an appropriate weight and correct. On this occasion we are going to make an approach to the same.
All the food we eat have a caloric value determined, and what concerns us more that we must keep them controlled. So the first step is to find out about the calorie content that can have a meal, as there are foods that have high caloric values and do not have a high filling power, in other words, these are the us troop empty calories. This type of food we should avoid them to the maximum, because they are largely to blame the weight gain.
The role of the digestion
this measure to know the calories that we consume is the principle, but we must bear in mind that the digestion plays an important role, since the digestive process consumes a number of calories those foods that we have consumed. Therefore, if the sum total of the calories that a food gives us is a hundred, digestion can consume environment to a ten percent of this amount. As a result, there are foods such as vegetables, which provide us less calories than the body needs for its digestion. This is what is known as negative calories.
The metabolism
along with digestion we must bear in mind the metabolism. The speed of our metabolism, and above all, the basal consumption, which is what the body consumes at rest, are very important points and that will help us to have clear some things about the calories. Each person has a different metabolism, and is that the operation of the same great deal will depend on several factors. Genetics is one main, since when having a faster metabolism, the consumption of calories at rest is greater.
Another important point in regard to the functioning of the metabolism is the acceleration of the same through physical activities, but on the entire index of muscle mass is a strong indicator when trying to get a baseline consumption increased. People who have developed more muscle fibers will make your body at rest is consuming more calories because these fibers require a higher caloric intake. Why anaerobic exercise in the long run it will be very beneficial in maintaining the weight, since she is the best way to achieve a muscular development and thus increase the calorie intake.
Sport and calories
when we are talking about calories you cannot miss the aerobic exercise, and is that the realization of the same is very beneficial when it comes to consuming a large number of calories in a short period of time. Aerobic activities such as career, walking, climbing the stairs… This way to burn calories is that we can control much better, since it depends on us and on the activity that we have throughout the day, since it is the more exercise do more caloric consumption will be.
It is necessary that we should have these points into account at the time of getting a good burning and optimization of the calories. If we add to this a lower consumption of calories that we use throughout the day, the weight loss will be high, but if what we want is for us to stand, it will simply to achieve a balance between the previous variables so as to avoid the accumulation of weight.
All the food we eat have a caloric value determined, and what concerns us more that we must keep them controlled. So the first step is to find out about the calorie content that can have a meal, as there are foods that have high caloric values and do not have a high filling power, in other words, these are the us troop empty calories. This type of food we should avoid them to the maximum, because they are largely to blame the weight gain.
The role of the digestion
this measure to know the calories that we consume is the principle, but we must bear in mind that the digestion plays an important role, since the digestive process consumes a number of calories those foods that we have consumed. Therefore, if the sum total of the calories that a food gives us is a hundred, digestion can consume environment to a ten percent of this amount. As a result, there are foods such as vegetables, which provide us less calories than the body needs for its digestion. This is what is known as negative calories.
The metabolism
along with digestion we must bear in mind the metabolism. The speed of our metabolism, and above all, the basal consumption, which is what the body consumes at rest, are very important points and that will help us to have clear some things about the calories. Each person has a different metabolism, and is that the operation of the same great deal will depend on several factors. Genetics is one main, since when having a faster metabolism, the consumption of calories at rest is greater.
Another important point in regard to the functioning of the metabolism is the acceleration of the same through physical activities, but on the entire index of muscle mass is a strong indicator when trying to get a baseline consumption increased. People who have developed more muscle fibers will make your body at rest is consuming more calories because these fibers require a higher caloric intake. Why anaerobic exercise in the long run it will be very beneficial in maintaining the weight, since she is the best way to achieve a muscular development and thus increase the calorie intake.
Sport and calories
when we are talking about calories you cannot miss the aerobic exercise, and is that the realization of the same is very beneficial when it comes to consuming a large number of calories in a short period of time. Aerobic activities such as career, walking, climbing the stairs… This way to burn calories is that we can control much better, since it depends on us and on the activity that we have throughout the day, since it is the more exercise do more caloric consumption will be.
It is necessary that we should have these points into account at the time of getting a good burning and optimization of the calories. If we add to this a lower consumption of calories that we use throughout the day, the weight loss will be high, but if what we want is for us to stand, it will simply to achieve a balance between the previous variables so as to avoid the accumulation of weight.
Ligaments
Recently we talked generally about what is a sprain and as it is, since it is a very common injury, but i'm not sure if everyone knows what we mean when we talk about it. To be an injury that affects the ligaments, i think it is interesting also to clarify, if anyone has, the doubt of what are the ligaments?
Thus, in a general way, we can say that the ligaments structures are formed by fibrous tissue. Have qualities of elasticity and resistance, and are forming a very important part of the joints. The ligaments are important for their function:
are responsible for uniting the bony segments that form the joints. In addition, limiting the movement of the joint, not to go beyond what can be moved without being damaged, and also act by directing the movement, so that occurs within normal physiological limits.
The ligaments vary from one person to another in terms of its flexibility. There are those who have any more tense, and in other cases hyperlaxity exists: people who are highly mobile, they are very agile and can reach a articular mobility very wide, but have a higher risk of injury, since their ligaments do not hinder the movement that can cause damage.
The ligaments have certain similarities in your composition with the muscle tendons. That is why, in the operations of ligaments, such as the knee, often used a tendon to create a new ligament that replace the one damaged. Are delicate structures that, as we have already spoken in vitonica, if injured suffer from what is called as sprains.
In the video who heads the text displays a 3d animation of the ligaments of the knee, and looks like behave during the movement of flexion and extension.
Thus, in a general way, we can say that the ligaments structures are formed by fibrous tissue. Have qualities of elasticity and resistance, and are forming a very important part of the joints. The ligaments are important for their function:
are responsible for uniting the bony segments that form the joints. In addition, limiting the movement of the joint, not to go beyond what can be moved without being damaged, and also act by directing the movement, so that occurs within normal physiological limits.
The ligaments vary from one person to another in terms of its flexibility. There are those who have any more tense, and in other cases hyperlaxity exists: people who are highly mobile, they are very agile and can reach a articular mobility very wide, but have a higher risk of injury, since their ligaments do not hinder the movement that can cause damage.
The ligaments have certain similarities in your composition with the muscle tendons. That is why, in the operations of ligaments, such as the knee, often used a tendon to create a new ligament that replace the one damaged. Are delicate structures that, as we have already spoken in vitonica, if injured suffer from what is called as sprains.
In the video who heads the text displays a 3d animation of the ligaments of the knee, and looks like behave during the movement of flexion and extension.
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