The glutamine (I): What is it? How does it influence in the organism?

It is the most abundant amino acid in the plasm and in the musculature. It takes place in the muscle starting from other amino acids (glutamic sour, valina and isoleucina), for what  it is not consider  essential or dispensable.
The amino acids non essentials are those that the body takes place starting from nitrogen (amino acids) and hydrates of carbon.
The glutamine is a fundamental element to avoid the consequences of an excessively hard and lingering training.
The intense and lingering training produces a great fatigue and corporal deterioration for the great destruction of fabrics, what can derive in a chronic state of fatigue known as overtraining that diminishes the yield and it can produce illness or lesions.
Under extreme conditions of work or stress, the hydrate of the cells passes to a second plan regarding other biological more important processes for the survival.
If it diminishes the hydrate, the cells lose volume and,in this context, they stop to produce replacement substances for the waste, among them proteins and glucogen, being devoted rather to the destruction of these.
This intense catabolism (the process for which cells and fabrics are destroyed), degrades to the muscular fabric and it drains the sportsman energetically.
It  has  been associated the overtraining and all the consequences of the intense training with a decrease of the glutamine levels in blood.
The glutamine allows the recovery of the muscular and hepatic out glucogen after the training.
We will continue with the influence of the glutamine in the organism…

Stiffnesses (III): How prevent them

The best thing for avoiding stiffnesses would be the begining of the exercise in a careful and progressive way, specially during the first weeks, when the body passes through the passivity to a moment when we usually do physical efforts.

We would have to do softer and more dinamic exercises , preventing you those movementes from doing more tension work  for the muscles (if the press ups are well done, you will probably have stiffnesses) or having to deaden heavy weights ( i.e. jump falls,weight slopes).

Exercises won´t be very difficult, specially if they would have big muscle tensions.

During the training,the warm-up would be very important to prepare the body to face up the next training. This will be done in a progressive way to prevent you from passing through passivity to big efforts.

The strech outs  (specially if we haven’t done them before) can produce some stiffnesses very painful and totally unknown !, if we don´t pay attention to the muscle loose. We shouldn´t have to strech out the muscle with strenght, neither the bounces.

If you pass the first weeks with success,this won´t mean that stiffnesses won´t happen. In fact,if we want to add some exercises with more tension work as we were talking during the last chapter ( i.e. velocity, withhelds,stops, jum falls…), it is probably that stiffnesses appear.

It is very important to know the level of exigence and articulate the new movements and  to value some possibilities, little by little, to the exercise that we want to do.

For example, a vertical jump shows two times, with a different muscle exigence: jump and fall.If the first day we do the jump with usual conditions, it will cause us stiffnesses, but if we jump to the floor to a bench, for example,we get rid of the fall weight, and we would be surprised because the jump won´t produce us so many stiffnesses.

So, we can use stiffnesses to check if our training is being progressive an healthy because stiffnesses would be the less serious injury that we can suffer.

If stiffnesses are very often, is is probably that we are training above our possibilities or lifting up weights very quickly with the risk of damage.

Next day, to close this chapter, we will talk about the ways of recovering from stiffnesses…

Resistance exercises: To stand up beginning knocked down face up (II)

What muscles do I work with this exercise? With this exercise you will work the musculature of the whole body. The abdominal ones begin the movement working to incorporate the trunk toward before, speeding up the operation with a flexion and elevation of the knees that  makes the abdominal easiest work and we continue the impulse toward before with the collaboration of the musculature that extends the arms  ( dorsals and triceps) to load the weight of the body on the plants of the feet.

From this position the legs work intensely to stand up from the position of squatting by means of the work of the cuadriceps and the gluteal muscles.

More agility! This movement can be speeded up using the technique of the falls back that it is used in some martial arts as  judo or the aikido. This way the movement is much more dynamic and quicker, and it seems that muscularly you work less because it  takes advantage much more the impulse, but the certain thing is that it becomes more exhausting.

Make it a little harder! The exercise becomes more intense if we put an end the extension of the legs to a jump up and a clap above the head. This way we guarantee that the body extends totally in the vertical position and we don’t make trap lowering before straightening out totally again.

Work the two sides! Usually when you incorporate and you help yourself of the hands to put on in squatting, you will push more on one hand that for other, since the abdominal impulse and your same flexibility are not enough to end up supporting the two hands in the floor.

When you win agility, the impulse toward before  will allow to spend to squatting almost without help of the hands, but until that moment arrives, try to load the weight alternatingly on each hand.

In a next chapter, we will begin to speak about the interval training, some of the main methods for the development of the resistance.