CARBOHYDRATES AND SPORTS!

C&S
Carbohydrate, in the form of glucose, is the preferred fuel for working muscles. It is particularly important during high intensity activity but whatever exercise is performed some carbohydrate will be used. 
Glucose is stored in the muscles and liver as a substance known as glycogen and is rapidly converted back to glucose when is it required. The capacity for glycogen storage is limited - a 70kg individual has glycogen reserves of approximately 400g. Once these stores have been used, the ability to perform exercise is reduced. 

Before exercise

Studies have shown that the point of fatigue may be delayed and, ultimately, performance improved by ensuring high initial levels of muscle glycogen. 
In the past, endurance athletes have taken steps to maximise glycogen stores in the run-up to a competition by a procedure known as super-compensation. This involves the depletion of glycogen stores (through a combination of exhaustive exercise and a low carbohydrate diet) followed by a period of 'carbohydrate loading', involving an extremely high carbohydrate intake. However, this extreme method is no longer considered necessary and has been replaced by a gradual tapering of training over the five to six days prior to a competition combined with an increase in carbohydrate. The modified version still results in an increase in glycogen stores of 20% to 40% above normal. 
In addition to glycogen-boosting procedures in the days preceding a competition, carbohydrate consumption immediately pre-exercise can also affect performance. It is generally recommended that an easily digested, high carbohydrate meal be consumed two to three hours before an exercise session. To avoid the risk of gastric discomfort, the meal should not be too high in fibre. For some high intensity activities it has also been suggested that consumption of readily available carbohydrate immediately (five to 15 minutes) prior to performance may be beneficial. However, there are some concerns that this may cause insulin-induced hypoglycaemia (low blood sugar) in susceptible individuals. 

During exercise

For exercise lasting for more than an hour, studies have shown that carbohydrate consumed during the activity will provide additional fuel and increase endurance capacity. (For events lasting less than an hour the benefits of carbohydrate ingestion are negligible.)
One of the most convenient ways to ingest carbohydrate during exercise is by consuming sports drinks, which have the added advantage of also providing fluid.

After exercise

Following exercise, muscle glycogen stores are low and need to be replenished before the next session of activity. Failure to fully refuel can result in earlier fatigue and poorer performance. 
Refuelling should begin as soon as possible after exercise as the rate of glycogen synthesis is most rapid in the first one to two hours post-activity. Ideally, at least 50g of carbohydrate should be consumed during this period. 
Again, sports drinks can be a useful way to provide carbohydrate initially, especially if solid food is unpalatable straight after exercise. However, solid and liquid carbohydrates are equally effective in promoting muscle glycogen storage post-exercise. 
Complete refuelling takes around 24 hours, except following very intense exercise when muscle glycogen repletion may take longer.

SKI HISTORY!

How was ski born? Since when is practised?

The first historical reference is back to the year  2500 B.C. It is a stone feldspar which was discovered on the island of Rodódy (Norway) in which the figure of a hunter with skis appears.

However, we have to wait three millenniums to find the first written evidence of this practice. It is the Byzantine historian Procopius who, around the year 500 A.D. He recounts a career on the snow between inhabitants of a remote village in the North.

It can be said that modern skiing was born around 1850, when the Norwegian Sondre Norhein (born June 10, 1825 in the Valley of Morgedal) begins to slide and jump down the sides of their environment and make the Telemark technique. From this time skiing longer a livelihood and adaptation to natural conditions in certain regions and passes constitute a proper sport.

In 1924 when Hannes Schneider, a resident of the village of Sant Anton in the Arlberg region (Austria), and disciple of Zdarsky, founded the first ski school. Enter the wedge and stem as well as further improvements in the bindings.

Since 1950 is re-introduced significant technical improvements. The implementation of safety toe significantly reduces fracture injuries. Short skiing, devised by Professor Karl Koller of Kitzbohel, opens the way for the special methodology for children.

Since there the constant improvements in the material, creating winter resorts are doing a fast evolving of practicing  skiing.

BENEFITS OF DOING "RUNNING"

Running is not just an excuse to get flashy sneakers. It is a sport that brings many health benefits, both physical and mental.

• Reduces the risk of disease. If you exercise regularly, the risk of developing type II diabetes, cholesterol, hypertension or obesity is far less than the suffering sedentary people.

• Improves cardiorespiratory system. Although to start running it does not seem to be able to hold not one assault, the fact is that little by little, the body adapts and acquires resistance.

• Strengthens bones. Impact exercise is the best medicine against osteoporosis. Helps strengthen bones and increase its density.

• Regenerates muscle mass. With the running legs, abdomen, back and arms to tonfican. It is a comprehensive way to get fit and get some curves defined and attractive.

• It allows lose and control weight. Aerobic work done during the race increases caloric expenditure of the day, thus supporting weight loss or to keep it at bay. There is no more effective for weight loss to supplement diet with exercise prescription.

• Fights cellulite. As fat throughout the body decreases, so does the accumulated in the hips, causing the anti-aesthetic cellulite.

• Promotes relaxation. The more active was the day's fatigue to go to bed it shows. So when the time bedtime comes, it is much easier to fall asleep.

• It helps combat stress and anxiety. There are many studies that prove the beneficial effects of sport on health, not only physically but also mentally.

• Running helps leave behind the tensions secreting endorphins, also known as happy hormones.

• It increases self-esteem. The race not only provides background and agility. Also aesthetically major changes noticeable when he trains running frequently. Looking good and energy is very important for building confidence in oneself element.

It is a weapon of socialization. Although at first glance it is an individual sport, training and sharing experiences with more people also practiced.

Therefore, either alone, with music, a couple, or group, all options are valid to buckle shoes and start running.

SPORT CURIOSITIES!

10 sport curiosities...  

1. Will Olympic records always be broken?

No. There will be a moment in which humans will not run faster, jump higher and Became stronger. It is estimated that in two decades the human race will reach the limit of physiological Capacities. This is the conclusion reached by the experts of the Institute of Biomedical Research of Sport in France, after analyzing 3,263 world records in track and field, swimming, cycling, speed skating and weightlifting.

2. What are the ten most popular sports in the world?

1. Swimming (1,500 million practitioners) ..........

2. Football (1,002) ..........

3. Volleyball (998) ..........

4. Basketball (400) ..........

5. Tennis (300) ..........

6. Badmington (200) ..........

7. Baseball (60) ..........

8. Handball (18) ..........

9. Hockey (3) ..........

10. Rugby (2) ..........

3. Who is the fastest Olympic cyclist in history?

The Olympic cyclist John Howard is considered the fastest in history. In 1985 he reached 245 km / h on a bicycle designed especially for him.

4. Who scored the first goal in a World Cup?

Lucien Laurent played for the French national team that participated in the first three international football competitions (1930, 1934 and 1938). The goal came in the 19th minute in a match against Mexico on July 13, 1930 in Uruguay

5. When was basketball created?

In 1891 the Canadian James Naismith, a physical education teacher at Springfield College in Massachusetts, US, created as a way to stay active in the interior of his home while spending the winter in New England, whose low temperatures prevented exercise on the outside.

6. For climbers, what it is the "death zone" of Mount Everest?

It is the region between the last 850 meters before reaching the top. It is called like that, because there most climbers have died (212 deaths from 1921 to today). Death occurs due to the little disposition of oxygen in the atmosphere which makes it difficult to proper oxygenation of the climber.

7. How fast travels "cock" of Badminton?

The "cock" of badminton can reach the incredible speed of 300 km / h.

8. How heavy is a football ball?

FIFA approved the use of its logo on the balls that comply with the specifications given by it for making balls. Each of which is used in an official match is reviewed by the referees, from its dimensions to the pressure at which it is inflated. The specifications are as follows: ....... Circumference: no more than 70 cm ....... Material: soft leather or synthetic fabric ....... Weight: no more than 450 and not less ....... 410 grams pressure: 1.1 atmospheres (600-1100 g / cm2)

9. What are the ten most winners teams in the history of Major League Baseball?

1. New York Yankees (39 titles) .......

2. Oakland (14) .......

3. Red Sox (10) .......

4. Detroit Tigers (10) .......

5. Baltimore Orioles (7) .......

6. Twins (6) .......

7. Cleveland (5) .......

8. Chicago White Sox (5) .......

9. Kansas City (2) .......

10. Toronto Blue Jays (2).

10. What is bossaball?

it was born in the Mediterranean coast of Spain and is a ball game that takes place between two teams of three to five players. This new sport combines football with gymnastics, volleyball and capoeira; It is played on surfaces or inflatable beds -dividided between nets- where participants can make any jump flips and movements including hands, feet and head.

SURF IN THE CANARY ISLANDS!

Canary Islands & Surf.

From early to mid 60s, when the Californian and Australian coast began to be saturated, and specifically the transport aircraft reached a decisive development, many surfers flew off places in search of deserted waves in Europe and Africa.

In this context, Morocco became a sort of Mecca during the 70 then reached its peak of exoticism and good waves. They went in Europe and the Iberian Peninsula and southern Morocco also became the explorable area, rather than step towards the ultimate goal. But soon, since the mid-60s, thanks to surfers as Peter Troy who had arrived in the Canaries in 1963 and published a book with the story of his travels around the world, the word that off the African coast had ran a islands belonging to Spain, where there were amazing waves and the water was hot, "the Hawaii of the Atlantic", was said everywhere. Since then, many Americans traveled directly by plane to the islands, in the times when there was a direct connection. Others, whether American, Australian, and French and British gave the jump from El Ayoun, which until 1975 was the province of Spain (Spanish Sahara) and had regular communication by boat to the islands. Other sail from Cadiz, in J.J. Sister, to Gran Canaria or Tenerife.

Canary and Cantabric surfers in the early 70th in Lloret, Las Palmas de Gran Canaria.

In those years of the 60s and early 70s, when the density of surfers was still very low (local surfers began inspired by aliens who asked them tables), the islands were a paradise for all those foreigners found the perfection of the waves, weather, food and people. Since the early 70s the islands were also visited by mainland surfers, where migrating in winter to escape the cold waters of the Bay of Biscay and where they spent long periods as Inigo Letamendía Raul Dourdil Jesus Fiochi, Carlos Beraza, Zalo Campa, Javier Gabernet and many others. In this primordial stage, there was an extraordinary twinning canaries and "Goths" in the affectionate sense.

But everything has an end, and as the density of surfers was increasing since the late 70s, as had happened in California from 60, localism gradually was spreading everywhere, and many surfers who had been during the 70 regulars they stopped coming to the Canaries. The islands, unfortunately, were pioneers in Spain in the phenomenon of localism, which soon spread throughout the peninsula, and today almost all over the world where there are good waves.

El Confital, Tenerife.

Canarias, like Hawaii, due to its great waves (constant throughout the year) and the mild climate, support high densities of surfers in the water. Therefore a thing as the other, the destinies of both islands are united, for better or for worse, in sickness and in health. And in 60 foreign sensed it: the Canary Islands, the Hawaii of the Atlantic.

Video of a part of the Quemao Class 2016 contest, celebrated in Lanzarote:

Kelly Sildaru X GAMES!

13-YEAR-OLD KELLY SILDARU WINS WOMEN'S TOYOTA

 FREESKI SLOPE STYLE AT DEW TOUR.

At just 13 years old, Kelly Sildaru might be the smallest competitor in the field, but she brought the biggest run of the contest, spinning all four directions and showcasing technicality on the rails in the process. On the jumps, Kelly landed a switch right 900, right corked 720, switch left 900 and left 720, and the judges rewarded her with a 90.80 to put her into 1st place and bumping Tiril down to 2nd.

The top qualifier in the semifinal, Emma Dahlstrom was last to drop. Landing a nice corked 720 in her run, Emma was able to crack the podium with an 83.40 to put her into 2nd behind Kelly and Tiril.

Might Kelly's win be a sign of the future for women's slopestyle? At such a young age, the potential seems to be limitless for the talented Estonian - expect to be seeing her on more podiums in the years to come.

Results

1. Kelly Sildaru, 90.80
2. Tiril Sjastad Christiansen, 86.00
3. Emma Dahlstrom, 83.40
4. Johanne Killi, 77.20
5. Yuki Tsubota, 74.20
6. Dara Howell, 29.60

The Importance of Playing Sports!

Playing sports.

Playing sports, can help you manage your weight, while also giving your muscles and cardiovascular system a good workout. Participating on a regular basis helps you burn calories. For example, a 155-pound person who plays basketball for an hour burns around 596 calories. Starting kids in a sport that they can play throughout their lives can get young people used to exercising on a regular basis, which will help them stay in shape as they get older.

Getting involved in a sport provides opportunities for individuals to see the results of their efforts. If you practice hard at your sport and see success, it builds self-esteem. If you defeat a challenging opponent, you're bound to feel that you've accomplished something worthwhile. Mastering a skill, such as a consistent serve in tennis, also boosts self-confidence.

Friendship

Playing sports enables you to create friendships you otherwise might not have formed. Sports bring teens together from different schools, backgrounds, and communities. Many times, the friendships you create on the field remain intact even when you are not playing sports. 

Family

The fans on the sidelines are one of the most important parts of the game. The constant support of your parents helps you to feel good about yourself and strengthens your connection to them. 

As a teen, it is not always easy to find time to spend time with your parents. Sports give you and your parents time to appreciate one another. 

Leadership Skills

Participating in sports helps build leadership skills. Sports teams give you an opportunity to surround yourself with competitive people and role models, and learn from them both. You can demonstrate your own leadership through team captainships and individual actions to improve your team's success.