domingo, 28 de agosto de 2011

Basta con entrenar 45 y fuerte para elevar el gasto energético diario


A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours

KNAB, AMY M.1; SHANELY, R. ANDREW1; CORBIN, KAREN D.2; JIN, FUXIA1; SHA, WEI3; NIEMAN, DAVID C.1

Abstract

Introduction: The magnitude and duration of the elevation in resting energy expenditure after vigorous exercise have not been measured in a metabolic chamber. This study investigated the effects of inserting a 45-min vigorous cycling bout into the daily schedule versus a controlled resting day on 24-h energy expenditure in a metabolic chamber.

Methods: Ten male subjects (age = 22-33 yr) completed two separate 24-h chamber visits (one rest and one exercise day), and energy balance was maintained for each visit condition. On the exercise day, subjects completed 45 min of cycling at 57% Wmax (mean ± SD = 72.8% ± 5.8% V˙O2max) starting at 11:00 a.m. Activities of daily living were tightly controlled to ensure uniformity on both rest and exercise days. The area under the energy expenditure curve for exercise and rest days was calculated using the trapezoid rule in the EXPAND procedure in the SAS and then contrasted.

Results: The 45-min exercise bout resulted in a net energy expenditure of 519 ± 60.9 kcal (P< 0.001). For 14 h after exercise, energy expenditure was increased 190 ± 71.4 kcal compared with the rest day (P < 0.001).

Conclusions: In young male subjects, vigorous exercise for 45 min resulted in a significant elevation in postexercise energy expenditure that persisted for 14 h. The 190 kcal expended after exercise above resting levels represented an additional 37% to the net energy expended during the 45-min cycling bout. The magnitude and duration of increased energy expenditure after a 45-min bout of vigorous exercise may have implications for weight loss and management.



Link: http://journals.lww.com/acsm-msse/Fulltext/2011/09000/A_45_Minute_Vigorous_Exercise_Bout_Increases.6.aspx

Perdida de peso comiendo Carbohidratos en la noche...


Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.

Source

1] The Robert H. Smith Faculty of Agriculture, Food and Environment, Institute of Biochemistry and Food Science, The Hebrew University of Jerusalem, Rehovot, Israel [2] Meuhedet Medical Services, Diet and Nutrition Department, Israel.

Abstract

This study was designed to investigate the effect of a low-calorie diet with carbohydrates eaten mostly at dinner on anthropometric, hunger/satiety, biochemical, and inflammatory parameters. Hormonal secretions were also evaluated. Seventy-eight police officers (BMI >30) were randomly assigned to experimental (carbohydrates eaten mostly at dinner) or control weight loss diets for 6 months. On day 0, 7, 90, and 180 blood samples and hunger scores were collected every 4 h from 0800 to 2000 hours. Anthropometric measurements were collected throughout the study. Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the experimental diet in comparison to controls. Hunger scores were lower and greater improvements in fasting glucose, average daily insulin concentrations, and homeostasis model assessment for insulin resistance (HOMA(IR)), T-cholesterol, low-density lipoprotein (LDL) cholesterol, high-density lipoprotein (HDL) cholesterol, C-reactive protein (CRP), tumor necrosis factor-α (TNF-α), and interleukin-6 (IL-6) levels were observed in comparison to controls. The experimental diet modified daily leptin and adiponectin concentrations compared to those observed at baseline and to a control diet. A simple dietary manipulation of carbohydrate distribution appears to have additional benefits when compared to a conventional weight loss diet in individuals suffering from obesity. It might also be beneficial for individuals suffering from insulin resistance and the metabolic syndrome. Further research is required to confirm and clarify the mechanisms by which this relatively simple diet approach enhances satiety, leads to better anthropometric outcomes, and achieves improved metabolic response, compared to a more conventional dietary approach.



Link: http://www.ncbi.nlm.nih.gov/pubmed/21475137

viernes, 26 de agosto de 2011

COMO HACER UN TRABAJO PARA EL LABORATORIO DE FISIOLOGÍA


Estimado alumnos:

Les dejo el siguiente archivo para que puedan realizar un buen trabajo de Lab.

Por favor leeanlo para que me entreguen los próximos lab. con este formato.

COMO HACER EL INFORME
http://www.megaupload.com/?d=T0LAV9HW


EJEMPLO DE FORMATO ACÁ

http://www.megaupload.com/?d=3N7QQJAP

viernes, 19 de agosto de 2011

Entrenamiento de caminata combinado con una restricción del flujo sanguíneo


RESUMEN

Se ha evaluado el efecto de un entrenamiento de caminata combinado con una restricción del flujo sanguíneo (BFR) sobre el tamaño de los músculos distales con flujo sanguíneo restringido, como también, sobre el tamaño de los músculos sin restricción en el miembro proximal y el tronco. Nueve hombres realizaron un entrenamiento de caminata con BFR y 8 llevaron a cabo un entrenamiento de caminata solamente. El entrenamiento se llevó a cabo dos veces al día, 6 días/semana, durante 3 semanas, utilizando cinco conjuntos de series de 2 minutos (velocidad de la cinta ergométrica en 50 m/min), con un descanso de un minuto entre las series. Después del entrenamiento de caminata con BFR, el volumen muscular de la parte superior (3.8%, P < 0.05) e inferior (3.2%, P < 0.05) de la pierna medido por MRI aumentó de manera significativa, mientras que el volumen muscular del glúteo mayor (-0.6%) y del psoas-ilíaco (1.8%) y el CSA del músculo de las vértebras lumbares L4-L5 (-1.0) no tuvieron cambios. En el entrenamiento de caminata solamente no hubo ningún cambio significativo en el volumen muscular. Los presentes resultados sugieren que la combinación de la restricción del flujo sanguíneo en el músculo de la pierna con un entrenamiento de caminata lenta genera hipertrofia solo en los músculos distales de la pierna con flujo sanguíneo restringido. La intensidad del ejercicio puede ser demasiado baja durante el entrenamiento de caminata con BFR a fin de incrementar la masa muscular en los músculos sin restricción del flujo sanguíneo (el glúteo mayor y otros músculos del tronco).



Link de descarga:

http://www.megaupload.com/?d=RG40ESNQ

Diseño de Programas, revisión de las variables...


Diseño de Programas de Entrenamiento de la Fuerza para Mejorar la Aptitud Física Muscular – Una Revisión de las Variables del Programa

Stephen P Bird.

La popularidad del entrenamiento de sobrecarga ha crecido inmensamente a través de los pasados 25 años, con muchas investigaciones que han demostrado que el entrenamiento de la fuerza no es solo un método efectivo para mejorar la función neuromuscular, sino que también puede ser igualmente efectivo para mantener y mejorar el estado de salud de un individuo. Sin embargo, diseñar un programa de entrenamiento de sobrecarga es un proceso complejo que incorpora diferentes variables agudas del programa y principios claves del entrenamiento. La efectividad de un programa de entrenamiento de sobrecarga para alcanzar una respuesta de entrenamiento específica (i.e., resistencia muscular, hipertrofia, fuerza máxima o potencia) depende de la manipulación de las variables agudas del programa, que incluyen: (i) acción muscular; (ii) carga y volumen; (iii) selección y orden de los ejercicios; (iv) períodos de recuperación; (v) velocidad de las repeticiones; y (vi) frecuencia. Finalmente, son las variables agudas del programa, las cuales afectan el grado del estímulo del entrenamiento de sobrecarga, las que determinan la magnitud hasta la cual los sistemas neuromuscular, neuroendocrino y musculoesquelético se adaptan tanto al ejercicio de sobrecarga agudo como crónico. Este artículo revisa las investigaciones disponibles que han estudiado la aplicación de las variables agudas del programa y su influencia sobre el rendimiento del ejercicio y las adaptaciones al entrenamiento. Los conceptos presentados en este artículo representan un aspecto importante para lograr un diseño efectivo del programa de entrenamiento. De este modo, es esencial para aquellos que están implicados en la prescripción del ejercicio de sobrecarga (i.e., entrenadores de fuerza, especialistas en rehabilitación, fisiólogos del ejercicio) adquirir un entendimiento fundamental acerca de las variables agudas del programa y de la importancia de su aplicación práctica en el diseño del mismo.


Link de descarga

http://www.megaupload.com/?d=8FZ2BV8I

Saludos

Fumas??.. que tal si entrenas y lo dejas?


Para los fumadores:

Resistance Training Can Help Smokers Kick The Habit, According To Miriam Hospital Study


Resistance training, or weight lifting, can do more than just build muscle: it may also help smokers kick the habit, say researchers from The Miriam Hospital's Centers for Behavioral and Preventive Medicine.

Although exercise has been shown to reduce many of the negative experiences that accompany quitting, such as cigarette cravings, withdrawal symptoms and weight gain, the majority of these studies have focused only on women and only on aerobic exercise. The Miriam study, published online by the journal Nicotine & Tobacco Research, is the first to examine resistance training as an aid for smoking cessation.

According to the findings, male and female smokers who completed a 12-week resistance training regimen as part of a standard smoking cessation treatment program were twice as likely to successfully quit compared to those who did not regularly lift weights.

"Cigarette smoking kills more than a thousand Americans every day, and while the large majority of smokers want to quit, less than five percent are able to do it without help," said lead author Joseph Ciccolo, Ph.D., an exercise psychologist, researcher and physiologist with The Miriam Hospital's Centers for Behavioral and Preventive Medicine. "We need any new tools that can help smokers successfully quit and it appears resistance training could potentially be an effective strategy."

In their pilot study, Ciccolo and colleagues enrolled 25 male and female smokers between the ages of 18 and 65 who reported smoking at least five cigarettes a day for the past year or more. All participants received a 15-20 minute smoking cessation counseling session as well as an 8-week supply of the nicotine patch before being randomized into two groups.

The resistance training group engaged in two, 60-minute training sessions per week for 12 weeks. The full-body routine involved 10 exercises, with researchers gradually increasing weight and intensity every three weeks. Participants in the control group watched a brief health and wellness video twice a week.

At the end of the 12 weeks, 16 percent of smokers in the resistance training group had not only quit smoking, but they also decreased their body weight and body fat. In comparison, 8 percent of individuals in the control group had quit smoking, yet they increased their body weight and fat.

And the effects appear to be long-lasting: three months after the study was completed, 15 percent of those in the resistance training group had successfully maintained their quit attempt compared to 8 percent of the control group.

Although Ciccolo says the study's results are "promising," he cautions that further research is needed before resistance training can be used as a clinical treatment for smoking cessation.

According to the Centers for Disease Control and Prevention (CDC), more than 46 million American adults were current smokers in 2009 - or about one out of five people. Smoking costs the United States approximately $193 billion each year in health care expenditures and lost productivity.

The study was funded by a grant from the National Cancer Institute. Co-authors included Shira I. Dunsinger, Ph.D. and Ernestine G. Jennings, Ph.D. of The Miriam Hospital's Centers for Behavioral and Preventive Medicine; David M. Williams, Ph.D. of Brown University; John B. Bartholomew, Ph.D. of the University of Texas at Austin; Michael H. Ussher, Ph.D., of St. George University of London; William J. Kraemer, Ph.D. of the University of Connecticut; and Bess H. Marcus, Ph.D., of the University of California at San Diego.

The principle affiliation of Joseph Ciccolo, Ph.D., is The Miriam Hospital (a member hospital of the Lifespan health system in Rhode Island), and direct financial and infrastructure support for this project was received through the Lifespan Office of Research Administration. He is also an assistant professor at The Warren Alpert Medical School of Brown University.

viernes, 12 de agosto de 2011

INFORMACIÓN ALUMNOS LABORATORIO


Desde la próxima semana deben venir con:

1.- Delantal Blanco
2.- Candado para guardar sus bolsos (no pueden entrar con bolsos)
3.- Guía anterior desarrollada
4.- Guía del día a desarrolla impresa.




Las personas que no cumplan con esto, no pueden ingresar a los pasos prácticos.

saludos


miércoles, 10 de agosto de 2011

Miercoles 17 agosto 13.00 Escalada en muro


Para todos mis alumnos que deseen escalarar, no reuniremos este miércoles a las 13.00 hrs en el gimnasio el muro.

Entrada :$2100
Arriendo zapatos : $1.000
Arriendo Arnes: $2.000


estaremos desde las 13.00 a las 17.00.... nos vemos..!!

papers "entrenamiento de sobrecarga para adultos mayores"


RESUMEN
El entrenamiento con sobrecarga ha mostrado incrementar en
forma confiable y sustancial la fuerza muscular de adultos
mayores, y estas mejoras se ven acompañadas de una mejora en
el rendimiento funcional. Se deberían manipular las variables de
entrenamiento para mejorar la fuerza muscular y minimizar el
riesgo de lesión en esta población.

Link de descarga
http://www.megaupload.com/?d=M6UKCNXF


ENJOY!!

miércoles, 3 de agosto de 2011

Descargar Lab. fisiología del Ejercicio UAutónoma


Estimados alumnos, acá podrán descargar los seminarios del Laboratorio de Fisiología del ejercicio de la Universidad Autónoma.
Copia y pega el enlace.

Seminario 1 y 2
http://www.megaupload.com/?d=9IHG4M8K
Clases seminario numero 1
http://www.megaupload.com/?d=0QSZYRLY


Descarga de LABORATORIOS

1.- solo descargar seminario 1
2.- http://www.megaupload.com/?d=QEWZI464
3.- http://www.megaupload.com/?d=SR3QO724
4.-
5.-


Descarga Laboratorio Fisiología del Ejercicio UDLA


Estimados:

Aquí puedes descargar todos los lab de Fisiología del ejercicio para mis alumnos de la universidad las Américas.



copia y pega el siguiente link

http://www.megaupload.com/?d=7GQJNKHU

Saludos y nos vemos en el lab.