Obesity: the importance of physical activity

Postmenopausal women

As Morales, Gómez- Hair, González- Aguero, Casajús, Ara, & Vicente - Rodriguez (2013 ) say, the aging is a natural physiological process associated with different changes, among which is a drop in fitness he says.

One of the changes that occur in women is the onset of menopause and has seen that a sedentary lifestyle negatively affects among this population.

Physical activity continuously and regularly improves muscle strength , increase lean mass, strengthens bones, increases coordination and neuromotor response, etc. On the other hand , practice regular physical activity can improve fitness among older people and thus better quality of life for people.

Photo taken from www.guard2fitness.com

So if we relate fitness and physical inactivity , one can say that a sedentary lifestyle has a negative influence on the physical condition of postmenopausal women .

Since a low level of fitness it is related to various diseases and with reduced mobility , women should reduce sedentary time in older women in order to ensure the maintenance of physical fitness as much as possible and thereby reduce the negative consequences of the aging process. (Morales, Gómez- Hair, González- Aguero, Casajús, Ara, & Vicente - Rodriguez, 2013).

All women is recommended who practice physical activity regularly , regardless of age, since this provides many benefits as physical , biological and psychological as we have seen in other post.

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Morales, S., Gómez-Cabello, A., González-Agüero, A., Casajús, J. A., Ara, I., & Vicente-Rodríguez, G. (2013). Sedentarismo y condición física en mujeres postmenopáusicas. Nutrición Hospitalaria, 28(4), 1053-1059

The importance of being active before pregnancy

Since last post, "Exercise in postpartum period" we haven't talked about how important is performing physical activity before pregnancy.

There are posts where we have talked about the way of doing physical activity, which exercises to perform, which recommendation, etc.

Therefore, in this post we are going to talk about an investigation done by Hayes et al. (2015) four days ago. They tried to find out a pattern of physical activity (PA) and factors associated with change in PA in obese pregnant women.

As we know, being obese while pregnant can develope complications such as spontaneous abortion, stillbirth, high blood pressure and gestational diabetes (Linné, 2004).

The results obtained at the end of the research were that those women who performed physical activity before being pregnant continue doing it. Otherwise, those who were sedentary or didn't perform so much exercise had problems carrying on with the exercises.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

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Photo taken from  www.bebesyembarazo.com

Hayes, L., Mcparlin, C., Kinnunen, T. I., Poston, L., Robson, S. C., & Bell, R. (2015). Change in level of physical activity during pregnancy in obese women: findings from the UPBEAT pilot trial. BMC pregnancy and childbirth, 15(1), 52.

Linne, Y. (2004). Effects of obesity on women's reproduction and complications during pregnancy. Obesity reviews, 5(3), 137-143.

Nutrition: what to eat before, during and after exercise

Let's have a look at these slides here below which talks about the way we should feed ourselves on a good way:

Guidelines for sport nutrition

Do you practice sport and you want to supplement it with a diet? Well, in this post I'm going to give you some tips so that you can guide your diet.

In summary, we have to take into account the intake of the carbohydrates, proteins and fatty acids.

• Carbohydrates (CH) - spplies your body with energy. If we don't consume them then they'll turn in fatty acids (over time) // 60% of the total energy value (65-70% if it's an intensive exercise).

• Proteins - mainly serve a structural function // 15% of the total energy value.

• Fatty acids - they are the main energy reserve of body // 25% of the total energy value (15-20% if it's an intensive exercise).

So, how much should I eat per day?

• CH - according to the Nation Academy of Science (NAC) we should eat an amount of 45-65% of CH and 25-10% of simple sugar

• Proteins - accoring to the ACSM (2000) 1,2-14 g/Kg if we perform resistance training // 1,6-1,7 g/Kg if we perform strength exercises.

• Fatty acids - saturated (less than 10%), monounsaturated (between 10-15%), polyunsaturated (10%).

Photo taken from commons.wikimedia.org

In the next post we will talk about what to it before, during and after the exercise.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Collado, E. R., & Bermudo, F. M. (2002). Nutrición y deporte: aspectos generales y aplicados.

Benefits of exercise

Side bridge progression

As we know, when we're performing physical activity we have to take into account that we can't begin so high because we can get injured. So that, in the post "Be in shape: Part II" I talked about the benefits of this exercise.

There are 6 levels:

1. Side Bridge supported kneeling ( short lever ) for beginners and those who are experiencing low back problems.
2. Side bridge with elbow support and both feet ( long lever ).
3. Side bridge with elbow support ( short lever ).
4. Side bridge with extended elbow ( long lever ) for a greater commitment on the shoulder.
5. Dynamic Side Bridge with elbow support ( short lever ) : for a stronger commitment from the obliques.
6. Dynamic Side Bridge with extended elbow ( long lever ) for a greater commitment on the shoulder and oblique.

Side bridge with extended elbow (long lever) 

Side bridge with elbow support and both feet (long lever)

As we can see, the difficulty is in increased. Each one should know which level should begin.

Once we perform this exercise perfectly, we can introduce implements like bosu, fitness ball, TRX, increasing the height of the feet with a bank, etc.

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Pablo Añon. (2013). Side bridge. 04/05/2015, de G-SE Sitio web: http://g-se.com/es/entrenamiento-en-voleibol/blog/ejercicio-de-la-semana-puente-o-plancha-lateral

Be in shape: Part II

Summer is comming! 

In previous post I've wrote about legs and butocks's exercises but I've not spoken about the waist. Which exercises should I perform? Well, there're a thousands of them bout not all have the same effects in our body. So, I'm going to show you one of the best exercises to work out our waist.

It's name is side bridge, and it has many benefits like:

1. With it we're training at the same time our abdomen (Bhem & cols, 2005) and lumbar square (McGill, 2006).
2. It has low raquis impact (McGill,, 2006).
3. It's a good exercise for beginners.
4. Gluteous is activated as well, preventing that the waist doesn't fall.
5. In adittion, we're training our serratus anterior and latissimus dorsi (scapulo-humeral stabilization).

In the next post we'll talk about the exercise's progression.

For any question, don´t hesítate asking us. We will be glad to help you out with any doubt you have.

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Taken from Vitónica.com

McGill SM. (2006). Low back dis-orders: Evidence-based prevention and rehabilitation. Champaign, IL: Human Kinetics.

Training and breast cancer

Yoga class

Today there are so many benefits of physical activity, we do not know to what extent can benefit us. Breast cancer is a common occurrence among women and according to some study training has benefits for this.

Here we will highlight some features that occur before and after training:

BEFORE

• Arm swelling
• Physical Limitations
• Weight gain
• Fatigue related cancer Poor Quality of Life
• Chemo-brain 
• depression
• Ansiety
• Sleep disturbance
• Cardiac diamage
• VO2 levels reduction
• Bone mass loss
• Muscle mass loss
• Articular pain

AFTER

• Chemo-brain reduced
• Less psychological symptom
• Improve cardiac function
• VO2 levels increases 
• Improve bone mass
• Increase muscle mass
• Reduce articular pain
• Arm swelling reduction
• Physical function recovery
• Weight loss
• Reduce fatigue related cancer improve quality of life

The exercises recomended are as following:

Physical activity intervention

• Articular soft movements and stretching.
• Aerobic exercise with intensity changes
• Resistance exercise of upper-body limbs and legs
• Impact activities
• Group clases

IMPORTANT:  Running away from side effects: physical exercise as a complementary intervention for breast cancer patients

For more information click the image below so you can wath a power point about this isue.

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How can I be more elastic?

In this post I'm going to talk about to gain elasticity. There're two ways of gaining flexibility, both of them are equally appropiate but we have to take into account when we use them. Coming up next I'll explain both methods and their variantes:

Ways of training flexibility

• Static method:
• Simple -> the individual makes no contribution, contraction is performed by an agent external. Gradual , smooth and sustained tension is performed. The dynamic portion of muscle spindles are adapted to the new position thereof decreases discharge acting on the Golgi tendon organ (GTO ) by reducing the reflection of It allows further relaxation and contraction . Programs 8 weeks minimum ( Chang 2000 ).
• Bob Anderson (1984) -> The movement begins by adopting a certain position until you feel a mild tension for 10-30 ' ' . Relax maintaining the position . You will reach a new level of tension holding the new position of 10-30" more. Throughout the process steady breath control is maintained and the starting position slowly recovered.
• PNF (Propioceptive Neuromuscular Facilitation, Kabat 1949):

1. Reach the maximum passive range of movement.
2. Isometric during 3-6" + brief relaxation.
3. Reach the maximum passive range of movement.
4. Perform this cycle 3-4 sets and 3 times/week.

• Dynamic method:
• Dynamic range of motion (DROM) -> without exceeding the ROM and controlling it everytime. The amplitude it is achieved by the contraction of muscles antagonists action.
• Ballistic -> They are those that are made through releases, oscillations ( swings ) and rebounding running close maximum range of motion . They must be made with caution, once our body has warmed.

Concluding, if we have someone to help us then we will perform PNF since it's the best method to gain elasticity. But, in the contrary case we will if we haven't got someone to help us the we will choose simple methods. Dynamic methods must be perform at the end of the session or when our body has previously carried out some  exercise.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.


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Course notes Sport planning. Teacher Carmen Manchado. University of Alicante.

Be in shape: Part I

Photo taken from http://pixabay.com/

Training gym and feminine aesthetic , is so booming or more like the male training . But what do the women seek performing physical activity? Primarily enhance their femininity.

And, how can we get that objective? Well, we have to highlight those parts of the body's most important women and reducing the percentage of fat. Furter more, we have to workout hips, inner thigh, CORE, triceps and especially the work of buttocks.

It's important to know that testosterone is one of the hormones responsible for more strength and increased muscle mass, and in man's daily output is 20 times higher than in women and their concentration in plasma is 10 times higher in men than in women , Louis Southren and Gordon G ( 1967).

So, women don't have to be afraid of gaining excessive muscle mass because of this.

And now the most important part, the exercises:

1. They have to be global, namely, it must involve more than one muscle group.
2. ADVICE: Circuit performed to avoid monotony.
3. Perform 10-15 repetitions and 2 set per exercise.
4. Maximum six sets per muscle group.
5. 30'' of resting time per exercise.
6. You should not feel pain at any time.
7. Exercise supervised by a professional.
8. In case of any pathology present medical consent.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Louis Southren A., Gordon G. (May 1967). «Mean Plasma Concentration, Metabolic Clearance and Basal Plasma Production Rates of Testosterone in Normal Young Men and Women Using a Constant Infusion Procedure: Effect of Time of Day and Plasma Concentration on the Metabolic Clearance Rate of Testosterone». The Journal of Clinical Endocrinology & Metabolism. 27 (5): pp. 686–694.

Legs's workout: Which exercises should I choose?

There are many exercises that we can perform to exercise lower limbs, but not all of them have the same effect in our muscles. Also it's important to know the way of doing correctly the exercises we are going to do.

In this post I'm going to show which exercises should we choose to workout our quadriceps, hamstrings and gluteus.

Ebeen y cols. (2010) made a research about this. They tried to find out the best exercise for each muscular group. Then they proposed four exercises that have to be performed by sixteen women, that exercises were:

1. Barbell squat (1)
2. Dead lift (2)
3. Rise to the stage (3)
4. Squat lunge (4)

Barbell squat

Dead lift

Rise to the stage

Squat lunge

The results were:

1. Exercises 3 and 4 were better for working out gluteus medius, gluteus maximus and vastus medialis (internal).
2. Exercise 1 for working out rectus femoris.
3. Exercises 1, 3 and 4 for working out vastus lateralis (external).
4. Exercise 2 it's the best for working out hamstrings.

It's important to know that the the review doesn't specify how to do the exercises, the intensity and the speed.

We will continue writing about the correct way of performing this exercises.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Ebben, W.P. (2009). Hamstring activation during lower body resistance training exercises. 
International Journal of Sports Physiology and Performance, 4(1), 84-87.

Ebben, W.P., Feldmann, C., Mitsche, D., Dayne, A., Knetzger, K., & Alexander, P. (2009). 
Quadriceps and hamstring activation and ratios of lower body resistance training exercises. 
International Journal of Sports Medicine, 30, 1-7 

Yoga for health

Yoga is the joining together of our body with our mind while this union of our being with the cosmos and the state of our entire body in harmony, both physical, mental and spiritual level.

Yoga has different benefits, one of them is the increased flexibility. This is one of the basic physical qualities that less work.

Photo taken from www.flickr.com

Increased muscle tone and strength is one of the main benefits of Yoga. The asanas are postures to be maintained for long periods of time: this involves isometric contractions of the muscles, core for strength gains.

In the event that we practice a dynamic Yoga, cardio training will be another benefit you get from this discipline. Even if we exercise a traditional, slower Yoga, the rhythm of our breathing is basic to perform the movements correctly. Thus, the heart will be strengthened and our body better oxygenated.

Another benefit of yoga is peace of mind and spirit that gives us. The connection between body, mind and spirit, preparing for meditation, Yoga becomes a lifestyle that involves living in harmony with everything around us.

Finally, there are other benefits to practicing Yoga:

• Strengthens bones
• You sleep better
• Streamline the mind
• Combat stress
• More flexibility and joint mobility
• Protects the Heart
• Improves symptoms of osteoarthritis
• Take care silhouette

Then we show a 3D video of a human body by doing yoga and seen from X-rays:

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Physical activity during menstruation

Photo taken from www.pixabay.com

How many women do not exercise because they have menstruation? Think is the best remedy? stay stop the pain of thumb is a mistake: the best remedy is to activate the body.

The American College Of Sport Medicine (ACSM, 2005) states that: "Physical activity or exercise during your period of insurance is also beneficial because of its ability to alleviate both pre-menstrual symptoms like cramps and cramps"

But ... why does it hurt when I have the rule?

The inner lining of the uterus releases prostaglandins that cause colic, causing contraction of the uterine muscles, which doubles the pain. What exercise do you paint in all this? By exercising increases blood flow and levels of endorphins, which are both the body's natural painkillers and mood boosters.

And if you're also prone to bloating or constipation, exercise is doubly useful because it relieves abdominal pressure. Just be sure to drink enough water: the end of the day, when we lose more fluid regulation. So while you think of staying home and do not feel like lifting a finger, going to the gym these days is more rewarding than you think.

These are some of benefits of physical exercise during menstruation:

• Helps reduce fluid retention.
• Increases the secretion of hormones opiates (endorphins), which helps reduce pain perception.
• In general, people who train develop greater tolerance and resistance to pain.
• The practice of regular physical activity helps reduce the severity of symptoms in the premenstrual and menstrual period.
• Exercise, if it entertaining, fun, interesting ... helps reduce anxiety and other psychological manifestations.
• Exercise has a social component as well as stressing and motivating.

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ACSM. (2005). Manual ACSM para la Valoración y Prescripción del Ejercicio. Barcelona. Paidotribo.

Quality of life

To have a good quality of life throughout life there are two important factors that are healthy diet and physical activity. Most diseases have a genetic basis, but the lifestyle of the individual is the factor that determines which condition may develop over the years.

Physically active people enjoy a better quality of life, suffering fewer limitations normally associated with chronic diseases and aging; You are also benefiting from increased life expectancy. Improving our lifestyle, the risks of cardiovascular disease and cancer, the leading causes of mortality in humanity are reduced.

Physical exercise has several benefits, such increases psychological wellbeing and improves our mood, enhances self-esteem, self-confidence and generate further increases self control.

It´s important to promote the practice of sport and physical activity at all ages, as it involves positive changes in personal, immediately after doing some kind of sport. It is proven to reduce anxiety disorders and depression.

Physical activity and sport are synonymous with health, expresses values ​​of life, joy, desire for progress, freedom, and movement, sharing, socializing, all these aspects are personal and group enrichment.

Photo taken from www.wikiepdia.org

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Menopause

Over the years, our body undergoes changes, and one of the changes that occur in women is the onset of menopause. With the emergence of this, there are some physical changes and one of them is the appearance of osteoporosis: loss of bone mass.To do work hard to protect against osteoporosis recommend, since one of the benefits is the stimulation of the cells that generate bone mass.

Photo1 taken from www.Flickr.com

Muscle mass undergoes changes and gradually lose strength, so that strength training is important to work with. It also suffers the pelvic floor muscles, which can work with Kegel exercises or Pilates.

For all those who are not yet menopausal age, remember that exercise both strength and cardiovascular practiced regularly is one of the factors that influence the age of onset of menopause. Physical activity is a good way to keep all our young body.

Photo2 taken from www.Wikipedia.org

To this end some tips on exercise in menopause:

• Always consult your doctor before starting to play sports or exercise, especially if you are sedentary, overweight or chronically ill.
• Always perform preheat for about 10 minutes before starting the exercise to prevent injury.
• After the workout should also spend some time stretching and relaxation.
• For good results should be constant and practice exercise, even just walking, every day or almost every day, for at least 20 or 30 minutes.

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Fibromyalgia

According to Estrada, Munguia & Serrano (2003) fibromyalgia (FM) is a syndrome of unknown etiology, characterized by diffuse musculoskeletal pain, chronic, benign, non-articular origin of more than three months and the objectification of a tender points in specific anatomical areas. It is usually accompanied by restless sleep, generalized fatigue and morning stiffness.

The increased sensitivity to pain of people diagnosed with fibromyalgia involves progressively avoid performing many activities that usually did, losing mobility, endurance and strength; this loss of fitness in turn makes the person fatigue before and is not able to adequately perform many daily activities.

But why, improving physical fitness, social and emotional effect of physical activity and the influence of physical activity on the release of endorphins and regulating metabolism of serotonin (neurotransmitter that regulates pain) are improvements in quality of life. (Estrada, Munguia & Serrano, 2003).

The benefits that the physical exercise are:

• Reduction of pain
• Reduced fatigue and increased energy
• Reduced depression and improves mood
• Improved sleep (less evidence)
• Improved quality of life
• Improved fitness

While the recommended types of exercise are:

• Fitness: cardio, strength and flexibility.
• Water Programs.
• Yoga, Tai - Chi, Pilates,
• Vibration Plates, nordic walking.

Picture 1: Yoga

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Estrada, N., Munguía, D., Legaz, A., & Serrano, E. (2003). Influencia de un programa de actividad física en la calidad de vida de sujetos diagnosticados de fibromialgia. In Rec. de http://www1. unex. es/eweb/cienciadeporte/congreso/04% 20val/pdf C (Vol. 124).

Kegel exercises for pelvic floor rehabilitation

Urinary incontinence is common among women and is easily arranged with specific pelvic rehabilitation exercises or Kegel exercises.

The critical age is from 50 years where the percentage of women affected increases. To avoid this, start doing pelvic muscle exercises as soon as possible, recommended since adolescence.

The exercises consist of exercising the PC muscle (the main muscle of the pelvic floor), contracting it and relaxing it repeatedly. This muscle is used to prevent leakage of urine, so to identify you should try first making cuts during urination. Once identified, you can start with sets of 10-20 contractions / relaxations, repeating the exercise throughout the day. Should be consistent and, if possible, to reach 200 daily repetitions spread over four sets of 50.

Photo taken from infirmus.es

• How to do Kegel exercises correctly?

According to Dr. Espuña, "Initially is necessary a learning period. In this sense, it is recommended that a specialist help the patient to better understand this area of your body and to establish proper plan pelvic floor exercises for her”

The Indas Institute gives a series of recommendations to practice these exercises correctly and efficiently:

• The arrangement of the muscles of the pelvic floor has three rings: around the urethra, another around the vagina, and the last around the anus. Contract front to back and then relax them. 

• Contract the muscles around the urethra, vagina and anus, and press inward and upward, trying to hold the contraction for about five seconds and then relaxes muscles during such a time that have been incurred. Repeat this exercise up to 10-12 contractions. 

• Another way to make the contraction is to imagine that each section of the muscular tube that forms your vagina is a different floor of a building. Try stressing each section of your vagina muscular tube gently up the elevator to the first floor, hold it for a second and up to the second floor. So many "plants" as possible. And then down. 

To improve symptoms of involuntary leakage of urine through effort, it has been demonstrated that the practice of these exercises is effective if these contractions become 10-12 2- 3 times a day. "It is important to perform these exercises slowly, without forcing or pain, breathing normally and avoid contracting the abdomen, buttocks or thighs. The important thing is to do well, since fewer repetitions well done is more beneficial than many incorrect repetitions" concludes Dr. Espuña.

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Information taken from : www.sportlife.com

Women and cellulite

Many women are worried about cellulite. To prevent and treat cellulite, we must consider three aspects: healthy diet, exercise and proper skin hydration (Rosales, 2014).

The exercise stimulates blood and lymphatic circulation during the muscle contraction (Rosales 2014).

Therefore, to prevent and treat it, we must perform different types of exercises such as:

• Aerobic exercise:
• Performing 20-30 minutes everyday activities as walking, running, swimming, biking, etc. (Rosales, 2014).

Photo 1 taken from correryfitness.com

• Strength exercise:
• Performing strength exercises 3-5 times per week and 20 minutes per session.(Rosales, 2014).

Photo 2 taken from sportlife.es

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

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Rosales Ricardo, Y. (2014). Masaje y ejercicios físicos en casos con paniculopatía edemato-fibro esclerótica en la atención primaria. Revista Habanera de Ciencias Médicas, 13(3), 475-486.