physical activity and sport has its roots in scientific research, these are the basis set as the activity, the instruments used, how to use and how, without forgetting the training techniques and training program. Many are those who make this a profitable world without scientific basis and no reason, through instruments, machines, pills and gadgets misleading, in this post will try to give basic information about the things we try to sell and are very dangerous and how to exercise properly.
What is the best exercise to reduce the unsightly barroguita? "Slimming weight training? Do you have to sweat for exercise to be healthy? Only the scientific study of physical activity defines what is fact and fiction. Here are some of the most popular:
- Abdominal and stomach. MYTH: Abdominal exercises are appropriate to reduce the waist. Contrary to what many think, this is false, the abdominal and back are similar exercises increase the strength of the abdominal muscles and lower back, also reinforce the paravertebral muscles, improve posture and has indirect benefits on the spine, but effect on abdominal fat is very limited, almost non-existent. The only way sure to reduce the belly is to spend more calories than are ingested through diet and aerobic exercise.
- Sweat and tears. MYTH: exercise and should not be painful or tiring or should do to be healthy sweat. Any type of physical activity, either dancing or a walk is beneficial., EQUALS NO SWEAT SLIMMING, grease does not evaporate through sweat, burns fat and has nothing to do with sweat, It is therefore very important you do not buy tracksuit type sauna, saunas or advertising on the shopping channel because all we can get is a dehydration, saunas only remove toxins through sweat and therefore no need for saunas.
- Duration and intensity. MYTH: The idea that to burn fat is to make a prolonged low intensity exercise is as erroneous as the opposite. If you run or walk fast, you spend more calories per minute, but what matters is the final expenditure, we must remember that only began to burn calories from half an hour of intense activity followed by medium-high.
- Aerobic exercise and muscle . MYTH: Aerobic exercise, which means higher oxygen consumption and heart rate (pulse) is beneficial for everyone, but the strength or muscular development as well. The first speeds up metabolism and burn calories at speed, but the second also aid are complementary, ideally, do both.
- More hungry? energy consumption can whet the appetite, but it is also true that intense exercise can suppress, at least for a while. A sedentary lifestyle, among other side effects, can lead to eating more between meals and more quantity, inactivity causes hunger.
- Outdoors, home or gym . Some studies indicate that many people find it easier to exercise programs, and company regularly offered by gyms that on their own, but depends on the person, some like to walk out and others go to the pool, the activity should be made where one more as long as you know you are doing, an activity may involve mismatch more risks than benefits.
- Any exercise or sport is suitable for health. This is false, not all exercise and sports are good, a poorly made exercise could raise serious injuries, an activity or exercise too intensely counterproductive to column. Any type of exercise for people with diseases can also be inappropriate or dangerous, for example people who suffer from diabetes, hypertension, heart disease, spinal problems, etc.., We must bear in mind when you go to the gym or a trainer trains our children to know what knowledge the person, that is, if that person has a university degree not endorse or otherwise has done a course does not monitor or anything, it usually happens with most occurring in the sports world, football, basketball, handball, etc, in which coaches are old glories of sport, but a total lack of knowledge on physical activity. I always put a very visible example, and I when I need a prescription doctor to ask for it, never would ask the butcher and that with respect to physical activity should be equal, no let us prescribe exercise anyone who does not have a degree as it happens with the doctors and is for graduates in Science of Physical Activity and Sport are doctors of physical activity.
- taking away Laces bicarbonate or sugar water : when a person undertakes a practical exercise or a sport after a period devoid of physical exertion, suffering an acute muscle pain is colloquially known as "soreness" and that from the scientific point of view pain is called late onset postexercise muscle soreness (DOMS). This pain, which appears after 24 hours after completion of the exercise and can remain up to 7 days, is an entity whose origin in the past has caused controversy. Research on origin and treatment has been clarified that the head of DOMS is the prevalence of eccentric contractions, which produce microroturas in the MTJ. The correct alternative is to avoid, when you start an exercise program, those exercises that generated the "stiffness" as running, jumping, etc., and that these activities eccentric contractions are numerous and intense. Efforts must be weighed in a progressive and gradual. It is therefore a precautionary measure. In the event that the laces are in place, it is necessary to repeat the same exercise that resulted, but at a lower intensity since there is already some adaptation for this year and have to avoid other exercises to which there is no adaptation and can cause more pain postexercise late, the only treatment is to take anti-inflammatories.
- commercial protein consumption to increase muscle mass: Currently Many people who exercise fall fashion to believe that consumption of large amounts of protein in the form of supplements to increase muscle mass, when they are totally unjustified. This wrong idea is based on the extra protein that exceed the daily recommendations (15% of total daily caloric intake) are not necessary. In its most pathological not only unnecessary, but are countless number of sequels and that its use causes changes in people and in your body. It is a profitable business that is born of ignorance of the potential for great damage kidney with such conspicuous consumption, which exceeds the recommended daily proteins.
- Flatus is caused by ingestion of water before or during physical exercise: The big problem is that the cause of flatulence is due to blood flow and inadequate oxygen supply to respiratory muscles, diaphragm and intercostal muscles. The exercise which work large muscle groups produce a large deviation of blood flow to these muscles. As there is no immediate adjustment of blood flow to the muscles, some of these, such as breathing, are forced to meet their high energy demands without adequate blood flow, resulting a situation of ischemia, due to increased frequency and depth of respirations. Therefore, the major metabolic demands of the respiratory muscles can not be satisfied, and creates a situation of ischemia of these muscles producing a painful symptom called "fart." Thus water intake has nothing to do with it, is essential to drink water before, during and after exercise.
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