Fitness and Nutrition: Tips for a Healthy Lifestyle

Tips for Improvement

• Ensure that you enjoy perfect health before beginning any exercise, and if not, consult with a specialist tutor to tell us what exercises to do.
• Begin with moderate exercise; we will increase based on improvements and individual achievement.
• Consult competent staff when we need information.
• Physical activities that are mobilized are the most beneficial.
• You must choose an activity that amuses us, allowing us to identify with it (aerobic).
• Play sports with people, not alone.
• Develop an activity without competing.
• Alternating practices motivates you more.
• To make group practice, maintain hygiene and care.
• Set an hour weekly and commit to complying.
• Incorporate physical activity actions to reduce body weight daily.
• Aim for a balanced diet.

Health Tips

• Eat a diet rich in carbohydrates.
• Replace your fat intake with high-density carbohydrates (HDC).
• Avoid high consumption of animal fats.
• Eat fish and vegetable fats.
• Try to increase caloric expenditure of energy.
• Observe the caloric expenditure and the composition of the food to meet their convenience.

Recommendations

• Strength training with external media (in adults and young people).
• Working with moderate resistance to undermine the development of the body.
• Training supervised by an expert.
• Avoid overloading and intense workouts.
• Avoid driven movements, explosives, and rebound.
• Starting from initial positions is correct.
• Stably performing exercises that do not exceed joint limits.
• Influence on the learning and use of the exercises.
• Appropriate use of materials and tools.
• Good warm-up at the beginning of the activity.

Specific Warm-Up

Specific heating is the part of the warm-up trying to get a proportionate response from the body before the competition requirements.

Objectives of Specific Warm-Up

• Achieving the status of all biological and physiological bodies and equipment involved in the exercise.
• Optimizing the physical and technical conditions to meet the test.
• Getting nervous excitement and a favorable status.

Procedure

a) Flexibility: It will impact the elasticity of muscles that have special importance in sporting activities. We will select the most suitable exercises not to delay this part (6-8 years).

b) Technique Sport: It has a direct relation to the sport that we will do.

Phases

• Exercises of increasing intensity, actions of speed, agility, and coordination (motor, short, fast, 5-6 min).
• Exercises with technical conditions similar to the competition or training. Prepared and more features recurring actions (15 min).

Soccer

• Career raising knees.
• Racing short and rapid changes of direction.
• Short passes and quick race.
• Releases on goal and long passes.

Basketball

• Pulse-stride leg.
• Vertical jumps with two legs.
• Check-in tray on both sides.
• One-to-one in limited space near the basket.

Exercises Discouraged

a) Spine: The configuration of its elements formed of vertebrae and invertebrate discs provides great mobility, but at the same time, it has many vulnerabilities. Avoid bending and excessive extension of any part of the spine.

b) Knee: Avoid forced extension and full flexion of the knee exercises with an additional burden. Do not perform forced rotation.

c) Shoulder: Suspensions, loads, and exercises are dangerous for stability. Passive flexibility also implies the application of external forces.

Nutrients

• Carbohydrates: Provide energy. We must distinguish between rapid sugar digestion and slow digestion, contributing about all starch. When consumed in excess, sugars are converted into fat and accumulate in fatty tissues.
• Protein: Formed by amino acids, they are necessary nutrients for the development and continuous renewal of organizational structures. Nutrients play a greater number of functions in our cells.
• Fat: Nutrients formed by glycerol and fatty acids. They have great caloric value and are the body's energy reserves.

* Carbohydrates: 4 kcal/g

* Protein: 4 kcal/g

* Fat: 9 kcal/g

Basal Metabolism

Basal metabolism is the minimum energy needed to maintain vital signs such as breathing (24 kcal/kg daily).

Basal metabolic rate: 60 kg x 24 kcal/kg = 1440 kcal.

Expenditure during activity: 1276 kcal.

Metabolism total: 2716 kcal.

Distribution in a calorie diet: carbohydrates 55-60%, fats 20-25%, protein 15-20%.

Relaxation

Relaxation means to loosen or soften. It causes better blood circulation, slows the heartbeat and breathing, increases oxygen concentration, and decreases muscle tension.

Types

According to the Individual

• Active: The individual produces it himself (stretching).
• Passive: The person leaves instructions and relaxes.

According to the Area to Relax

• Analytical: Acting located in every part of the body (Jacobson method).
• Global: Entirety of relaxation (Schultz method).

Schultz Method

The Schultz method is aware of the various physiological sensations through a volunteer effort concentrated on them. Passive relaxation through the induction of tranquility. Succession of sensations: heaviness, warmth, control of the heartbeats, control of breath, abdominal control, and feeling of freshness.