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Let´s talk a bit about nutrition: OLIVES

Hi guys.

After a long break i decided to post again ..but this time something a bit different … something about nutrition.There are many topics that can be discussed here bu today i will post something about olives…. black olives ! I read recently an article about this and i found it very interesting and i also discovered things i didn´t know .

So…black olives are very good for people that suffer from anemia due to its increased level of iron.

Olives can be found in different shapes,colours and sizes.These are classified according to their use, such as for the production of olive oil, etc.

Properties :

Olives have a high nutritional value and a high protein content (1.6 percent), vitamins and minerals and essential amino acids necessary for human body. They have 50 % water, 22 % fat and 8 % fiber. The content of fatty acids varies depending on the maturation of the olives. When they reached to fully maturity, olives,contain oleic acid , Omega 3,Omega 6, fatty palmitoleic, palmitic and stearic acid.

The caloric value of olives exeeds 9 calories per unit,which makes them the ideal ingredient for any weight loss program.

We can also find minerals like phosphor, magnesium,iron,sodium,calcium, potasium and iodine and vitamines like A,B and E.

Black olives are highly recommened for cases of anemia due to the increased level of iron ( black olives contain more iron than then green ones ).Also the high content of non-saturated fat increases the good cholesterol.

Vitamins A,B and E helps to strenghten the cardiovascular function,eyes and mucous membrane.Vitmain B is very important in the metabolizacion process of carbohydrates.Calcium content in olives helps coagulation, the blood and consolidating bone structure of the body.

Olives have a range of benefits for the organism. For this reason, experts recommend a contribution of seven olives in each and every day. Because of low level of calories, the people who are struggling with excess weight, olives may be used as a method to reduce stress and anxiety.

By means of the integration on a regular basis of the olives in your diet, you can enjoy stimulating digestive processes, also help digestion by an increase in production of gastric juices. In the event that a person is suffering from gallstone  it is recommended  a prudent imput of olives.

Contra-indications for the use of olives:

Despite the fact that they are so beneficial in the fight for the control colesterolui and of triglycerides, black olives and green ones are subjected to a treatment before shown up on the market, in which it is used a solution with a large amount of sodium.

It is for this reason that it is not recommended that high consumption by persons who have problems with hypertension status without being washed and rinsed several times with water.

All in all, try to combine olives with all kinds of food and salads.

             

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Estiramientos o Streching

Hola a todos!
Hace tiempo que no he escrito nada y ya es tiempo para volver con articulos!

Hoy hablamos sobre estiramientos, que es un estiramiento,los beneficios de los estiramientos,que tipos de estiramiento hay…

Para empezar vamos a ver que es el estiramiento o streching :
Los estiramientos son los ejercicios de intensidad suave y mantenida, con el objetivo de preparar nuestra musculatura para esfuerzos mayores, o simplemente de vuelta a la calma, pues ya acabamos la actividad que hemos realizado, y a su vez para ayudar a aumentar el rango de movimiento de nuestras articulaciones.
Los estiramientos suelen ser ejercicios destinados a tal fin. Estos ejercicios de estiramientos pueden ser organizados por la forma de realizar dicho estiramiento, por el objetivo buscado, por las articulaciones implicadas o por los músculos elongados.
Los estiramientos y la ciencia que lo estudia pertenecen al ámbito deportivo general. Algunas capacidades musculares necesitan ser trabajadas en todos los deportes. Ya sean deportes de resistencia de velocidad o de fuerza. Los estiramientos son comunes a todos los deportes, las diferencian estriban en las zonas que más se ha de trabajar o la forma específica de trabajo.

A continuación, expondré algunos beneficios de éstos estiramientos:

-Previene el endurecimiento de nuestra musculatura en la fase final de nuestra actividad física.
-Evita, previene o debilita la frecuencia de lesiones más comunes.
-Aumenta la flexibilidad de nuestra musculatura.
-Aumenta el rango de movimiento de nuestras articulaciones.
-Reduce la tensión de nuestros músculos al haber realizado actividad física, y ayuda a volver a activar el riego sanguíneo de nuestros músculos.
-Mejora la coordinación entre la musculatura de nuestro cuerpo.
-Cuando nosotros realizamos una actividad física, ya sea moderada o intensa, en nuestra musculatura se acumula ácido láctico, que es esa “pesadez” rígida que notamos, sobretodo donde más la notamos es en nuestras piernas. Bien, pues el realizar estiramientos, ayuda a disminuir ésta acumulación de ácido láctico, producida por nuestro cuerpo.
-Los estiramientos posteriores al entreno favorecen la recuperación muscular.
-Mejora la apariencia personal y estética, y nos hace sentirnos mejor.
-Mejora la alineación y correcta postura corporal.


Que se estira o que se debe estirar

Cuando realizamos un ejercicio de estiramiento, estamos alongando el musculo y estirando los tendones y tejido conectivo. Cualquier ejercicio que se haga se realiza sobre una articulación o si se trata de un ejercicio integral se realiza sobre varias articulaciones. Dentro de la articulación podemos diferenciar realizando el ejercicio adecuado un grupo o un musculo en particular.

Por ejemplo, podemos realizar un ejercicio de estiramiento de la articulación del hombro, de la cadera o de la rodilla y trabajar específicamente uno los músculos que actúan sobre esa articulación. En los casos anteriores podríamos realizar un ejercicio de estiramiento del tríceps, para el caso del hombro. Un ejercicio de estiramiento de isquiotibiales para el caso de la cadera o un ejercicio de cuádriceps para el caso de la rodilla.

Que no se estirar o cuando no estirar

Por norma no se debe realizar ningún ejercicio en los que:
* Sientas dolor.
* La postura te resulte incomoda.
* Realizar ejercicios en articulaciones laxas.
* Sobre articulaciones que han sufrido recientemente un esguince, torsión o rotura.
* Si se padece cualquier grado de osteoporosis. (consultar con el médico).
* Articulaciones inflamadas.

Tipos de estiramientos:

>Estático: Consisten en estirar en reposo, se estira el musculo hasta una determinada posición y se mantiene durante 10 a 30 segundos. Implica estirar hasta el limite de lo confortable.
>Dinámico: Consisten en estirar dando impulso pero sin exceder los limites de los estiramientos estáticos.
>Activo:
Es un tipo de estiramiento estático, consiste en estirar usando el musculo antagonista sin asistencia externa.
>Pasivo: Es un tipo de estiramiento estático en el que ejerce una fuerza externa (compañero, fisioterapeuta,…) sobre el miembro a estirar.
>Balísitico:
Es como el estiramiento dinámico pero forzando los limites de los musculares. Se realiza de forma rápida y con rebotes.
>Isométrico: Es un tipo de estiramiento estático en el que los músculos implicados hacen fuerza en contra del estiramiento, se tensan los músculos implicados para reducir la tensión.
>PNF
(Facilitación neuromuscular propioceptiva o FNP): Es una técnica combinación de estiramiento estático e isométrico, consiste en a) un estiramiento estático seguido de b) una contracción isométrica contra resistencia desde la posición de estiramiento, a continuación tiene lugar c) una relajación seguida de d) un nuevo estiramiento estático que incrementa el rango de movimiento.

A continuación, indicaré algunos consejos a tener en cuenta en los estiramientos:

-Realizar estiramientos unos 3/4/5 veces por semana, incluyendo 5 si tenemos un nivel mayor de forma física.
-Se deben estirar la mayoría de grupos musculares de nuestro cuerpo (cuanto más músculos impliquemos, mucho mejor).
-Hay que recordar que en su fase final, los estiramientos son la “vuelta a la calma”, la vuelta a la relajación, por lo tanto, se deben realizar de forma lenta y pausada.
-Cuando estiramos, no debemos forzar la musculatura que estamos estirando hasta sentir dolor, simplemente debemos llegar al límite cuando notamos que nos “tira” el músculo, ni realizar movimientos antinaturales.
-La postura de cada estiramiento es de unos 20”-25”, no se recomienda más tiempo.
-No se requiere mucha dedicación de tiempo, ya que con 5’-15’ diarios hay suficiente.
-Los podemos realizar incluso 2 veces al día cuando estiramos, por ejemplo una vez por la mañana y otra por la tarde.
-Se aconseja tener una variedad de ejercicios por cada grupo muscular.
-En los centros deportivos, incluso existen actividades dirigidas expresamente de estiramientos, o stretching.

Seguidamente, os dejaré algunas plantillas de estiramientos, en la que se estiran diferentes grupos musculares:

estiramientos-para-padel-del-tren-superior

Tabla Estiramientos Tren Inferior Padel

tabla estiramientos

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Estirando 002ab

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MART3


Y algunos estiramientos asistidos :

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stock-photo-fitness-home-and-diet-concept-smiling-teenage-girl-streching-at-home-187289210

stock-photo-happy-girl-doing-fitness-exercises-over-white-background-108671060

stock-photo-yoga-stretching-173582543

stock-photo-young-girl-doing-streching-exercises-over-white-background-107609972

stock-photo-young-woman-streching-muscles-functional-training-170324969

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stock-photo-young-woman-streching-muscles-functional-training-160655120

stock-photo-young-woman-streching-muscles-functional-training-159295841

stock-photo-young-woman-streching-in-the-park-138504254

stock-vector-yoga-at-the-office-147150824

stock-vector-office-yoga-143609443

stock-vector-office-yoga-143609371

Espero que os haya gustado el articulo!

Don´t forget to strech!!

Photos courtsey of: http://www.shutterstock.com/

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Yoga for couples :)

Who says you can´t do some yoga and have some relaxing and fun time with your beloved one?

Here are some yoga poses for couples!! 

Enjoyyyy 🙂 

 

 

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Partner/Acro Yoga taken in Pure Energy Yoga, Utrecht, Netherlands by Franck Wagemakers

 

 

Young healthy couple in yoga position on white background - stock photo

Young couple in yoga pose - stock photo

 

Young couple in yoga pose - stock photo

Young couple in yoga pose - stock photo

 

 

 

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Yoga poses for core :)

Here are some yoga exercises for strenghtening your core . By streching and strenghtening your core ,every activity will be easire for you ! 

Some of the many benefits of yoga are : 

  • strong core -> which in turn protects your spine,improves your posture,balance and stabilty
  • reduces back pain
  • gives you a beautifully taut midsection

This routine targets every part of your core: front, back, and side-to-side. Try it out once a day to feel strong and fabulous in your swimsuit all summer ( or year ) long!!

I tried some of these poses and they are helpful and relaxing 😀  can´t wait to try all of them ! 

Hope they will be helpful and stay tunned for more articles about yoga !

Enjoy!!

 

Amazingly fit and beautiful mature woman doing an advanced pilates move. - stock photo

 

Woman practicing yoga at home standing on a mat on her living room floor while watching and participating in a class - stock photo

 

Woman doing abdominal crunches on exercise - stock photo

 

Fit blonde doing pilates core exercise in studio - stock photo

 

Woman practicing yoga at home standing on a mat on her living room floor while watching and participating in a class - stock photo

 

Adult female yoga practitioner. Studio shot over white. - stock photo

 

Yoga - young beautiful woman yoga instructor doing Full Boat pose asana (Paripurna navasana) exercise isolated on white background - stock photo

 

Focused sporty woman lying on blue exercise mat doing exercises in sports hall - stock photo

 

Side view of beautiful woman doing yoga in a park lying on a lawn - stock photo

 

Woman in Wild Thing Yoga Pose  - stock photo

 

illustration of push ups on fitness core training ball with push up bars by attractive middle age fitness trainer teacher woman exercising and stretching - stock photo

 

Woman in Lunge Twist Yoga Pose - stock photo

 

Young beautiful woman doing core workout - stock photo

 

Happy women doing core exercise on mats in fitness studio - stock photo

 

Woman in Plow Yoga Pose  - stock photo

 

Woman in One Legged Downward Facing Dog Yoga Pose - stock photo

 

Women who are training - stock photo

 

 

Photos courtsey of : http://www.shutterstock.com/   

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Gluteus Medius eccentric exercises

The gluteus medius , one of the three gluteal muscles, is a broad, thick, radiating muscle, situated on the outer surface of the pelvis.

File:Gluteus medius muscle - animation01.gif    File:Gluteus medius muscle - animation04.gif

Origin:

– outer surface of illium, between the posterior and anterior gluteal lines.

Inseration:

-lateral and superior surfaces of the greater trochanter of femur.

Action : on the tigh ( femur )

– abduction

– medial rotation

-lateral rotation

      

Gluteus medius strengthening

Gluteus medius eccentric loading exercise

The aim of this exercise is to work the tendon of the gluteus medius muscle on the outside of the hip in a very specific way. The tendon and muscle are worked whilst they are being lengthened, not while they are contracting.This is what eccentric loading means.

Stand squarely on the floor next to a wall good leg facing the wall.  ( see pic. 1)

Using your arms and your good leg, but not your bad leg, lift your pelvis up so that you are tipped over towards your bad side. On tip toes on your good side. ( see pic. 2)

Now lift you good leg off the floorbending at the knee. Slowly and gradually lower your pelvis so that you are tipped over to your good side stretching your bad side. Use only the muscles (gluteus medius) only your bad hip to control the decent. You can use your hands to steady yourself, but the idea is that your bad hip is taking all of your body weight as you tip over and gradually lowering you down as far as you can go. ( pic 3 )

Return to the start position using your good leg and arms, but not using your bad leg.   The bad side works only on the way down, not the way up.

Repeat 10 times and have a rest.

Aim for 3 sets of 10 exercises morning and evening, but be guided by your discomfort. It is normal to ‘feel’ the exercise, but it should not be really painful. If it is not to bad you can do more repetitions. If it is very uncomfortable you should do fewer repetitions.

Other exercises :

One leg squat : ( you can help yourself with a chair )

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Side-lying abduction

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Side plank abduction

This is reproduced from Boren et al. 2011 who did an excellent study and also compared their results with earlier work. Their top 3 exercises for Glute Medius were side plank abduction with dominant leg down, side plank abduction with dominant leg up and single leg squat (in that order). Notice again that these positions, despite being “non-functional” do create a lot of activity in Glute Medius and again more so than weight bearing positions such as single leg squat. Of note too is that they found less activity with side-lying abduction than the previous studies. This raises a good point with research and rehab. Nothing is concrete. You simply cannot say “this exercise has no role” as you will find evidence to support your claim and evidence to refute it. Also they used a slightly different technique which might account for the difference.

The Clam

Single Limb Squat

Front Plank

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Single leg balance- focus should be on maintaining a level pelvis without adducting the hip. Use support initially if needed. Aim for 10-15 seconds, repeat 5-10 times (stop if painful).

Running may need to be avoided or at least reduced during a reactive tendinopathy. This is the last thing you want as a runner but may be a necessity in early management of GT. The issue with tendinopathy is that if you continue to overload the tendon it can progress from a reactive tendon, to dysrepair and degeneration during which stages the tendon structure starts to change. Reactive changes are reversible but degeneration of the tendon generally isn’t. That doesn’t mean it can’t be managed it’s just better to prevent it happening in the first place!

In mild cases you may continue to run but try to ensure running remains pain free and there is no reaction for at least 24 hours after. Your Physio should guide you on continuing to run and/ or returning to running after rehab

Tips :

  • Try to find the exercises that best suit you and the ones that bast work for you.  If you find sidelying exercises are getting you results without causing symptoms then great. If not try some of the others above and see which ones seem to work your glutes and get results.
  • Try to do 3 sets of 10-15 reps with a 1-2 minute break between the sets.
  • Then progress up towards 20-25 repetitions, you’re aiming to fatigue the muscle so there will be lots of individual variation in the reps needed to do that. That said if you can do more than 30 reps without fatigue than try to find a harder exercise.

The best advice is to see a Physio who can assess you and provide appropriate exercises and help you perfect the technique.

Information and Pictures courtsey of :

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Osteoarthritis

Osteoarthritis (OA) is one of the most common forms of arthritis.  It is a chronic condition in which the material that cushions the joints, called cartilage, breaks down. This causes the bones to rub against each other, causing stiffness, pain and loss of joint movement. The cause is not fully understood.

Signs and symptoms :

Osteoarthritis symptoms usually develop gradually. At first, there may be soreness or stiffness that seems more like a nuisance than a medical concern. 

Common symptoms include:

  • Sore or stiff joints – particularly the hips, knees, and lower back — after inactivity or overuse
  • Stiffness after resting that goes away after movement
  • Pain that is worse after activity or toward the end of the day.

Signs :

  • pain with activity, but relieved with rest
  • joint stiffness,especially in the morning when the body is cold
  • crepitus- a grating sensation
  • mild joint swelling

Osteoarthritis, or OA, may also affect the neck, small finger joints, the base of the thumb, ankle, and big toe. The pain may be moderate and come and go, without affecting the ability to perform daily tasks.  Some people’s OA will never progress past this early stage. Others will have their OA get worse. The pain and stiffness of more severe osteoarthritis may make it difficult to walk, climb stairs, sleep, or perform other daily tasks. 

Causes :

  • changes in joint mechanincs
  • repeated trauma to the joint ( lifting,running )
  • direct blow
  • aging – common amoung older patients and progresses with age

Diagnosis :

If you are suffering of OA ,the doctor will ask questions about your medical history and perform a physical exam and, possibly, take X-rays to confirm the diagnosis. 

Treatment :

  1. medication
  2. heat and / or cold treatments
  3. streching to maintain flexibility
  4. water exercises to maintain mobility
  5. low or no impact cardiorespiratory conditioning 
  6. physical therapy
Self-Care

Staying physically active and maintaining a healthy weight are the keys to living well with osteoarthritis. Too little movement can lead to stiffness and weak joints. Losing one pound can take four pounds of pressure off your knee joints.  Overall fitness improves health in many ways. Strong muscles protect joints. An OA management plan also involves eating a nutritious diet, managing stress and depression, and getting a good balance of rest and activity each day.

 

 

 

 

 

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Bursitis

Bursitis is the inflammation of one or more bursae (small sacs) of synovial fluid in the body. The bursae rest at the points where internal functionaries, such as muscles and tendons, slide across bone. Healthy bursae create a smooth, almost frictionless functional gliding surface making normal movement painless. When bursitis occurs, however, movement relying upon the inflamed bursa becomes difficult and painful. Moreover, movement of tendons and muscles over the inflamed bursa aggravates its inflammation, perpetuating the problem. Muscle can also be stiffened.

Bursae- are fluid filled membrane sacs that serve as buffers between tendon and bone, skin and bone or between two bones.  They act as lubrificators to decrease friction.

Causes :

  • repetitive movement and excesive pressure : shoulders, elbows and knees are the most commonly affected
  • Inflammation of the bursae might also be caused by other inflammatory conditions such as rheumatoid arthritis and gout
  • traumatic injuries : the inflammation irritates because the bursa no longer fits in the original small area between the bone and the functionary muscle or tendon. When the bone increases pressure upon the bursa, bursitis results.

Signs :

  • pain due to increased fluid production : as fluid accumulates,pressure builds causing pain
  • swelling
  • decreased ROM ( range of motion )
  • loss of function

Treatment :

– follow the inflammation treatment protocol ( ITP  )   -> u can revise it in the Inflammation topic of my blog

Bursae that are not infected can be treated with rest, ice, elevation, physiotherapyanti-inflammatory drugs and pain medication. Since bursitis is caused by increased friction from the adjacent structures, a compression bandage is not suggested because compression would create more friction around the joint. Advanced massage therapy techniques can also be employed to help with the inflammatory process of bursitis.Bursae that are infected require further investigation and antibiotic therapy. In cases when all conservative treatment fails, surgical therapy may be necessary. In a bursectomy the bursa is cut out either endoscopically or with open surgery. The bursa grows back in place after a couple of weeks but without any inflammatory component.