Food rhythm, food, diet, gut microbiota, metabolism regulation, amino acids, carbohydrates, micronutrients, electrolytes, workout, training program, overtraining, muscle, hypertrophy, strength, endurance, recovery, warm-up, body aches, running, cycling, breathing, respiratory system, proteins, sport, physical activity, health
Health: Complete state of physical, mental and social well-being and not merely the absence of disease or infirmity.
Physical activity: Any bodily movement produced by skeletal muscles, for any purpose, that is accompanied by an increase in energy expenditure.
Sport: is a physical activity which is codified which has a goal of performance, to progress, to improve.
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Eating is a physiological need, the body needs nutrients, there is also a pleasure side and a social side, where we eat together.
Nutrients serve to enrich the body (proteins, lipids, carbohydrates, etc.).
In vitamins and minerals, there are antioxidants (waste products) that our body rejects.
The vitamins each correspond to a colour, so the more colourful you eat, the more different vitamins you ingest. But they do not constitute our energy (calorie intake).
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Following physical exertion, for example, microlesions of muscle fibers appear. To "repair" an inflammatory reaction is triggered. It is this mechanism that causes muscle pain.
The muscles are then hard and tired.Aches appear after about 24 hours after physical exertion (workload imposed on muscles that are not used to working), great fatigue or a feverish episode (inflammatory fight against a virus).
[...] This uses creatine phosphate as a substrate. Its capacity is low few seconds) from the start of the exercise. But its power is very important. -The lactic anaerobe It occurs in the absence of oxygen (anaerobic) but with a production of lactate. It is the predominant energy channel during short efforts (generally between 20 seconds and 1 minute to create energy. This uses glucose and glycogen as substrates. Its capacity and power are average. -Aerobics It is the only energy sector whose metabolic process uses oxygen. [...]
[...] Without forgetting the good fats (especially oils) . and hydration Errors : -An unbalanced food context and/or rhythm - Insufficient hydration -An imbalance in the energy balance - An increase in the consumption of ready-to-eat and ultra-processed foods -Diversity and quality not respected *Low fiber consumption (fruits & vegetables) * Consumption of starches very focused on pasta and too low consumption of legumes *High consumption of bread *Too much consumption of sugary products, especially industrial ones III/ Taking care of self it is also . [...]
[...] *Shoulders should lift. Imagine someone pulling you by the chest. *Blow when going up Biceps *Hands shoulder width apart. *Mains a supination. *Legs apart or legs in a lunge, knees slightly bent. *Do not push your elbows backwards when descending. *Leave the elbows glued against his body. *Blow when going up. Triceps *Place the hands under the buttocks with the fingers forward. *In support on the heels. [...]
[...] Water is important, you should drink between 1L5 and 2L of water a day because it eliminates waste. Chapter 2 : Physical activities and health The warm-up Definition (Wikipedia): In sports, the warming up is a cardio-pulmonary precaution and articulo-muscular mobilization by which an athlete tries to put himself in the best personal conditions for the success of a session of the sport concerned, in particular the absence of injuries The goalIt is therefore good to prepare as well as possible for the sports session that will follow on the physiological level as well as on the psychological level, whether it is for the achievement of a performance (for example, preparing to run a 100m at the Olympic Games or only a more "basic" sports (muscle strengthening, training session in Team Sport, etc.); and this by avoiding muscle injuries (stretching, tearing, straining), tendon ( and/or joint injuries (sprains, dislocations) A physiological role: CARDIOVASCULAR AND RESPIRATORY EFFECT -Increase in heart rate, therefore cardiac output. [...]
[...] ->Importance of recovery. Relatively heavy push / moderate recovery Number of exercises: 6 Number of sets: 4 Number of Reps: 10-12 Recovery time between sets: 1'30 In minutes or seconds Rest time between exercises: In minutes or seconds Power-on time/ tempo/ rhythmexecution : ( eccentric, pause low point, concentric, pause high point ) Charge : 70- As a percentage of Max Load / PR / RP Typical session Refinement / Toning / Endurance Objective : Allow the student to draw and of appear less massive by increasing the endurance qualities of the last. [...]
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