- 26 Μαρ 2015, 00:38 #93213 Στην πισίνα βέβαια τα χλμ είναι και λίγο κλεμμένα. Αν σε κάθε γύρισμα κλέβεις 5-6 μέτρα, τότε σε μια 25ρα πισίνα κλέβεις ΠΟΛΥ. Αλλά και στη 50ρα είναι μετρήσιμο.
Αυτό που λες για την ανάσα... Σκέψου κάνω 4 χλμ αναπνέοντας μόνο από δεξιά .
Φέτος που ξεπέρασα το χειρουργείο μετά το μηνίσκο και το οστικό οίδημα, θα βάλω και βατραχοπέδιλα. Προφανώς θα μεγαλώσω την απόσταση της προπόνησης.
Απορία σε όσους κολυμπάνε μόνιμα σε πισίνα. Δεν είστε διαρκώς άρρωστοι; Μετά το ντους, ιδρώνεις τόσο πολύ, που όταν πας σπίτι ξαναθές μπάνιο. Ενδιάμεσα που είσαι έξω, δεν κρυώνεις;

Religion: The greatest bullshit ever told

Κανένα πρόβατο δε σώθηκε βελάζοντας

- 26 Μαρ 2015, 00:52 #93218 πρέπει να παίξει μικρόβιο για να κρυώσεις, έχει να κάνει και με το ανοσοποιητικό του καθενός

καθηγητές τρεις και εχάθη η πατρίς

- 26 Μαρ 2015, 00:55 #93221

Στην πισίνα βέβαια τα χλμ είναι και λίγο κλεμμένα. Αν σε κάθε γύρισμα κλέβεις 5-6 μέτρα, τότε σε μια 25ρα πισίνα κλέβεις ΠΟΛΥ. Αλλά και στη 50ρα είναι μετρήσιμο.
Αυτό που λες για την ανάσα... Σκέψου κάνω 4 χλμ αναπνέοντας μόνο από δεξιά .
Φέτος που ξεπέρασα το χειρουργείο μετά το μηνίσκο και το οστικό οίδημα, θα βάλω και βατραχοπέδιλα. Προφανώς θα μεγαλώσω την απόσταση της προπόνησης.
Απορία σε όσους κολυμπάνε μόνιμα σε πισίνα. Δεν είστε διαρκώς άρρωστοι; Μετά το ντους, ιδρώνεις τόσο πολύ, που όταν πας σπίτι ξαναθές μπάνιο. Ενδιάμεσα που είσαι έξω, δεν κρυώνεις;

Σε 25 κολυμπάω αλλά στο τέλος δεν κάνω εκτίναξη με τα πόδια, ακουμπάω και γυρίζω. Όταν αναπνέεις απο την μια μεριά κολυμπάς στραβά, σε εμένα το δύσκολο είναι ο υπολογισμός της εκπνοής, πάντα καταλήγω είτε να έχει μείνει αέρας στα πνευμόνια είτε να τον εκπνεύσω νωρίτερα απο όσο πρέπει.
Με αρρώστιες δεν έχω θέμα, θερμαινόμενη είναι η πισίνα και μετά κάνω μπάνιο με χλιαρό νερό και δεν ιδρώνω τόσο.

[PaNick67]

- 26 Μαρ 2015, 14:00 #93370

πρέπει να παίξει μικρόβιο για να κρυώσεις, έχει να κάνει και με το ανοσοποιητικό του καθενός

Στις χλωριωμενες πισινες τα σκοτωνει ολα το χλωριο
Απο τα 12 εως τα 17 κολυμπουσα και δεν αρρωστησα ποτε, ηταν και ανοιχτη η πισινα και το χειμωνα καναμε ντους με κρυο νερο, αφου το ειχαν καταναλωσει ολο οι προηγουμενοι.

Στο κολυμπι μετραει πολυ η σωστη τεχνικη για να κανεις αποστασεις. Επισης προφυλασει απο τραυματισμους στους ωμους.

https://www.inexarchia.gr/city-guide/sp ... s-trikoupi
Fiat Panda 7,6l/100km

- 26 Μαρ 2015, 14:05 #93372

Γιατί οι έλξεις με τα πόδια λυγισμένα σαν να κάθεσαι ορθά σε καρέκλα είναι ΤΟΣΟ πιο παλούκι; θέμα ανάσας;

2-3 λόγοι μαζεμένοι, κυρίως γιατί με ήδη μαζεμένα πόδια έχεις ανεβάσει το κέντρο βάρους, έχεις ήδη "κλειδώσει" μυς που θα σε βοήθαγαν στην κίνηση, και γιατί δεν μπορείς να "βοηθήσεις" στην ανοδική κίνηση με το μάζεμα των ποδιών (έστω και για 1-2 εκατοστά, ίσα-ίσα δηλαδή για να "ξεκολλήσεις"). Είναι ας πούμε ένας "αυστηρός" τρόπος για έλξεις.

- 26 Μαρ 2015, 23:14 #93672 Κι εγώ δυστυχώς μονόμπατα αναπνέω αλλά από αριστερά Δεν κλέβω καθόλου στο ακούμπημα, ίσα που σπρώχνω και γυρίζω.
Το μόνο θέμα που είχα ποτέ απο ευαισθησία είναι το αριστερό μου αυτί που γεμίζει νερό
Αλήθεια υπάρχει καμια λύση γι αυτό? Ωτοασπίδες?

- 26 Μαρ 2015, 23:19 #93674 Ναι ωτοασπιδες για νερό
Π.χ

Χρησιμοποιεί η μητέρα μου χρόνια τώρα λόγω προβλήματος όταν κολυμπάει

<

Ιάσονας - Σκουπιδοτενεκές εμπειριών

- 26 Μαρ 2015, 23:47 #93682 Απλές σιλικόνης δεν κάνουν; Αυτές που είναι σαν πλαστελίνη. Στο θάλαμο στο Μεσολόγγι πάντως έκαναν θαύματα


< using some app

- 27 Μαρ 2015, 02:14 #93716 Aytes έχουν το "προστατευτικό" για να μην μπουν πιο βαθιά, λόγω πίεσης.

The best detailer: www.autodetail.gr

- 27 Μαρ 2015, 02:15 #93717

Απλές σιλικόνης δεν κάνουν; Αυτές που είναι σαν πλαστελίνη. Στο θάλαμο στο Μεσολόγγι πάντως έκαναν θαύματα


< using some app

Μαλλον Δεν είχες κανά σοβαρο παίχτη

Fake Petrolhead

- 27 Μαρ 2015, 16:00 #93877 Κάτι είχα, αλλά ευτυχώς ήταν στην άλλη άκρη του θαλάμου


< using some app

- 19 Απρ 2015, 23:18 #102376

Προπονήσεις με βάρη για απώλεια λίπους
Πρώτη καταχώρηση: Κυριακή, 19 Απριλίου 2015, 12:17

O πιο αποτελεσματικός τρόπος για να χάσετε πόντους και λίπος είναι τα βάρη σύμφωνα με το Οbesity.

Για 12 χρόνια ερευνητές έκαναν μετρήσεις στους πόντους της μέσης 10.500 αντρών οι οποίοι είτε προπονούνταν με βάρη ή έκτελούσαν κάποιας μορφής αερόβιας άσκηση. Το αποτέλεσμα με το πέρασμα των ετών : η ομάδα που ασχολούνταν με την αερόβια άσκηση είχε αποκτήσει σχεδόν τους διπλάσιους πόντους στη μέση από την ομάδα που προπονούνταν με βάρη.

Γιατί όμως αυτό ;

''Αυτό συμβαίνει διότι η προπόνηση με βάρη αυξάνει τις ενεργειακές απαιτήσεις όχι μόνο κατά τη διάρκεια της προπόνησης αλλά και μέχρι 48 ώρες μετά '' αναφέρει η Dr Rania Mekary, Ph.D

Μην βιαστείτε ωστόσο να κρεμάσετε τα παπούτσια σας ακόμα, διότι όπως αναφέρει η διευθύντρια του προγράμματος της έρευνας, η έρευνα κατέληξε στο γεγονός οτι ο συνδυασμός των προπονήσεων με βάρη και αερόβιας άσκησης προσφέρει τα καλύτερα αποτελέσματα μακροχρόνια.

Επίσης επειδή τα βάρη συντελούν στην αύξηση της μυϊκής μάζας και τη μείωση του λίπους, αυτό δεν συνεπάγεται πάντα μεγάλη μείωση στα συνολικά κιλά κάποιου, σε αντίθεση με την αερόβια άσκηση η οποία δείχνει ότι μπορεί να επιφέρει συνολική μείωση στα κιλά ενός αθλούμενου.

Επιμέλεια : Τόγιας Κων/νος

Και μία αγγλική εκδοχή του:

Lift it to lose it: Study shows weight training keeps the bulge at bay

WEIGHT training is the key to keeping the middle age spread at bay, suggests a new study.

PUBLISHED: 00:01, Tue, Dec 23, 2014

Researchers found healthy men who did 20 minutes of daily weight training had less of an increase in abdominal fat, compared with men who spent the same amount of time doing aerobic activities.

The findings, published online in the journal Obesity, showed combining weight training and aerobic activity led to the most optimal results. However, aerobic exercise by itself was associated with less weight gain compared with weight training.

Study lead author Doctor Rania Mekary, a researcher in Harvard School of Public Health's (HSPH) Department of Nutrition, said: "Because ageing is associated with sarcopenia, the loss of skeletal muscle mass, relying on body weight alone is insufficient for the study of healthy ageing.

"Measuring waist circumference is a better indicator of healthy body composition among older adults.

"Engaging in resistance training or, ideally, combining it with aerobic exercise could help older adults lessen abdominal fat while increasing or preserving muscle mass."

Previous studies had been focused on a specific population, such as overweight people or those with type 2 diabetes, and were of short duration and had mixed results.

The new study was long-term with a large sample of healthy men with a wide range of body mass index (BMI).

Dr Mekary and colleagues studied the physical activity, waist circumference and body weight of 10,500 healthy American men aged 40 or more.

Their analysis included a comparison of changes in the participants' activity levels over a 12-year period to see which activities had the most effect on their waistlines.

Κι ένα πολύ πιο πλήρες άρθρο-συνέντευξη της ερευνήτριας...

How to get a six pack

Monday 9 February 2015 5:42PM
Researchers at the Harvard School of Public Health and the Massachusetts College of Pharmacy and Health Sciences in Boston tried to find out which exercises are best for men who want to lose abdominal fat and build up their muscles.

Norman Swan: If, like me, your focus when you're trying to lose weight, is on getting rid of that belly that's shaped more like a bottle of pinot noir than a six pack, you might wonder, apart from controlling what you eat, what's the best exercise?

That's what Rania Mekary and her colleagues set out to discover. Rania is at the Harvard School of Public Health and the Massachusetts College of Pharmacy and Health Sciences in Boston.

Rania Mekary: You know, there are two types of exercise, there is the aerobic exercise and there is the anaerobic exercise. And when you engage in aerobic activities such as jogging, running, swimming and what not, your major source of energy is coming from fat because fat can only be burned aerobically, with the presence of oxygen. It is not 100% fat but mostly fat, as well as some glycogen.

Norman Swan: And just to explain, glycogen is a storage carbohydrate, largely in your liver, which can pull down and get quick energy when you need it.

Rania Mekary: Exactly. And the other type of workout is the anaerobic workout, such as resistance training, which is meaning without the presence of oxygen. You are exerting a certain movement on the muscle above what the muscle can normally do. The source of energy for that type of exercise is mostly glycogen and not fat, because fat doesn't have a choice to be burned but with the presence of oxygen. Glycogen on the other hand could be burned with or without the presence of oxygen, so that's why when you do anaerobic activity your source of energy is really glycogen. So, that being said, this begs the question; how come we got those results? Why is weight training inversely associated with a decrease in waist circumference?

Norman Swan: You've given away the punchline. But just tell me about the research that you did and the question that you asked for the research.

Rania Mekary: We wanted to compare different types of physical activities in relation to waist circumference and body weight, but we wanted to focus on waist circumference because…do you want to know why? I don't know if you want to know why.

Norman Swan: Of course I want to know why! Because it's the most significant risk factor for heart disease and diabetes.

Rania Mekary: Exactly, and especially as we increase in age there is sarcopenia, which is the loss of skeletal muscle mass, and as a result there is an accumulation of fat mass, therefore when you weigh yourself on the scale, your body weight might show a slight decrease and then you might think you are doing good, but in fact no, this is not a good surrogate measure for health. You should rely on waist circumference which is a better measure because it measures the visceral fat or the abdominal fat mass around your waist.

So we wanted to look at the different types of exercises, moderate to vigorous aerobic activities, versus weight training in relation to waist circumference change as well as body weight change. Among men, healthy men of all BMI range, so they could be normal weight, overweight, obese, all men, when they replaced one type for the other, what happens.

Norman Swan: So this is a period of over 12 years you looked at this.

Rania Mekary: Yes, we looked at 12 years follow-up.

Norman Swan: So what did you find?

Rania Mekary: When we compared the different activities, 20 minutes of moderate vigorous aerobic activities versus weight training, we found that 20 minutes per day of weight training was the most strongly associated with the waist circumference change. Meaning as we age there is an inevitable increase in waist circumference. The people who engaged in weight training, they were lessening that increase, they were lessening it more, as compared to those who engaged in other types of physical activities.

Also those who combined both types of activities saw the most ideal results. So I'm not trying to discredit the health benefits of aerobic activities, no, I'm just saying that it is not enough by itself as we increase in age, you need to add strength training, weight training.

The other thing is we also compared replacing one…like replacing 20 minutes per day of weights instead of 20 minutes per day of aerobic activity, and we saw a very strong association, a favourable one with waist circumference change. Meaning it is really good if you replace weight training instead of aerobic activities, whereas the other way around didn't work. If you replace aerobic activities for weight training, equal time, it did not show a favourable response in waist circumference.

Norman Swan: Just to be clear, those who did both, which is what the current recommendation is in both Australia and the United States, they had the best benefit.

Rania Mekary: Exactly. And then we looked at those who did no weight training versus those who did less than 25 minutes per day of weight training versus those who did more than 25 minutes per day of weight training, and the take-home message was men who engage in more than 25 minutes per day of weight training, adding on top of that the aerobic activity, did not lead to any further benefit as far as waist circumference. So really you are in very good shape…if you don't like aerobic activities, you are really in very good shape if you do at least a minimum of 25 minutes per day of weight training, that's what we saw. Do you see what I mean? If you do less, then it's good to combine with aerobic activities as well to get the most benefit.

Norman Swan: So given your story at the beginning which was about the burning of fat, and that one of the reasons that you look at waist circumference is because of this toxic fat around your intestines, the visceral fat, why should weight training lesson the increase in waist circumference as we age?

Rania Mekary: Yes, excellent question. A few things are happening. Because we looked at long-term, so we are not talking about one month, we are talking about six months and more, long-term follow-up. What will happen over time, your muscles upon engaging in weight training will adapt. You will have more mitochondria in the muscles, and the mitochondria are the organs responsible for lipid oxidation…

Norman Swan: These are the little energy factories inside cells.

Rania Mekary: Exactly, that leads to the ATP which is the source of energy for the muscles to be able to move. So when you have more mitochondria in the muscle, that means automatically you're able to oxidise or burn more lipids or fat. That means, in lay terms, you are really able to get the benefit of the aerobic workout while engaging in the anaerobic workout.

Norman Swan: And indeed anybody who does weight training knows that there are some weight training exercises which get you out of breath, you run out of puff, so they are actually both aerobic and anaerobic at the same time.

Rania Mekary: Precisely, certainly a mixture of course. So adaptation was one thing. There was another justification, when you engage in weight training, studies have found that the energy expenditure increases not only in between sets, because you do a set of exercise and then you take a little rest and then a set, it increases not only in between sets but also 48 hours post the weight training workout. So think about that, meaning that if you compare someone who engages in 20 minutes per day of weight training versus someone who did not, that other person who did the weight training is burning more calories during the weight training and also two days after. So you are going to maintain the muscle mass, the fat mass will be left, you are burning more calories, and that's what happens. So all these mechanisms happening at the same time.

Norman Swan: And is there a particular weight training that works better than others?

Rania Mekary: In the paper we didn't look at that, so I don't want to say that my answer is from the paper, but this is from my own knowledge because I also train fitness on the side, I teach different things. You want to do something balanced for the whole body, so you don't want to do lower and neglect the upper or vice versa, right? So you want to target all the muscles in the group. If you do it right with the right weights, because everybody has a different muscle strength, so if you do it with the right weights and gradually the right amount of sets and reps then you should be all set.

Norman Swan: Where does nutrition fit into this? Did you look at the nutrition of these people versus their waist circumference? Before we even talk about weight loss.

Rania Mekary: We looked at the protein intake, we compared men who took more than the median of protein versus lower than the median in that sample. We saw a stronger association among men who consumed a little bit higher than the median…I can't remember what the median was in that sample but it was higher, like in the high intake of dietary protein. So we saw more benefit.

Norman Swan: And what about weight loss? What happened to their weight compared to the types of training?

Rania Mekary: Moderate to vigorous aerobic activities, this is the type of activity which was the strongest associated with body weight change, and not weight training, which is because muscles weigh more than fat. So when you do weight training the right way you are maintaining your muscle mass, so if you are going to weigh yourself on the scale you might be upset—oh, I'm not losing weight—but you don't want to lose the muscle mass. Of course it's not going to change that much, you should really measure your waist circumference. So we did see that moderate to vigorous aerobic activities, it leads to the strongest lessening of body weight increase, but that's not very interesting to us because we don't want that.

Norman Swan: Just finally, answer me a question that listeners often ask me; Norman, I want to lose weight, I want to get fitter, what's the yin and yang of fat and muscle when it comes to weight loss? Is there an equation here? So if I lose six kilos and I'm training at the same time, what's the story? For every kilo of fat that I lose and you put on muscle, is there a story here that you know?

Rania Mekary: Yes, every kilo you lose or you gain in general is going to be 75% fat, 25% muscle. And also if you lose…however, you could change those percentages by engaging in the right type of physical activity, such as weight training, and then eating the right diet such as protein, so that you are really adding on muscle mass and not fat mass when you add each kilo.

Norman Swan: So, crudely, you could be losing less weight by about 25% potentially if you are involved in weight training while you are trying to lose weight, but your waist circumference would go down. In other words you would be 25% more disappointed with your weight loss but it's because you are putting on muscle.

Rania Mekary: Exactly.

Norman Swan: So Rania, have you got any tips for somebody who is willing to do weight training for 20 minutes a day, what they should be doing?

Rania Mekary: Yes, they could be efficient and rather than taking rest periods in between sets they could do, for example, a set of upper body workout and then they could alternate with either abs workout or lower body, and then they go upper, lower, upper, lower. So they are really doing a 40-minute workout in a 20-minute workout because they are not taking a rest. They are resting their muscles but they are working on a different muscle group. That's just my advice. That's what I do to myself.

Norman Swan: You're a masochist! And I take it that interval training, high intensity interval training postdates this study and you are not able to comment on that.

Rania Mekary: No, this is not from the study, again I cannot comment on it, you're right.

Norman Swan: Rania Mekary, a tough sounding trainer. She is at the Harvard School of Public Health and the Massachusetts College of Pharmacy and Health Sciences in Boston.

https://www.youtube.com/watch?v=q8ZisDHg6v0

- 19 Απρ 2015, 23:47 #102394 Είναι γνωστό οτι βάρη και αερόβια έχουν εκπληκτικά αποτελέσματα

Fake Petrolhead

- 19 Απρ 2015, 23:51 #102398 Η συγκεκριμένη ισχυρίζεται το εξής:

if you don't like aerobic activities, you are really in very good shape if you do at least a minimum of 25 minutes per day of weight training, that's what we saw. Do you see what I mean? If you do less, then it's good to combine with aerobic activities as well to get the most benefit.

Αερόβια απαιτείται για λιγότερα από 25λεπτά βάρη/ημέρα...

https://www.youtube.com/watch?v=q8ZisDHg6v0

- 20 Απρ 2015, 10:32 #102459 Τα βάρη προφανώς και είναι η καλύτερη λύση γενικότερα, αφού και εδώ ισχύει η αρχή διατήρησης της ενέργειας: μετακινείς μεγαλύτερα βάρη, χρειάζεσαι περισσότερη ενέργεια, την οποία προφανώς θα "βρεις" στις αποθήκες του σώματος. Βέβαια, δεν λύνουμε προβλήματα Φυσικής, άρα δεν είναι τόσο απλό, αλλά η γενική αρχή ισχύει. Υπάρχουν ζητήματα σχετικά με το ρυθμό, τους παλμούς, τι καύσεις κάνουν οι μύες, είδος ασκήσεων κλπ κλπ, αλλά γενικά μιλώντας για normal καταστάσεις, ίδιος χρόνος με βάρη υπερισχύει ίδιου χρόνου αερόβιας και άλλων μορφών εκγύμνασης.