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The principles of training.

The main objective of training is to induce biological adaptations that improve performance. The adaptations to occur, however, following very specific and targeted programs, differentiated with regard to frequency and length of sessions and type of training (strength, speed, endurance, hypertrophy ..).

overload principle

to induce an improvement of a particular activity, you must apply the principle of overuse.

fact practicing a form of physical activity from a intensity level higher than normal, leads to biological changes typical of the workout process to which an improvement Prestatie.

The difficult part in setting a training program is to define an appropriate case mix frequency, intensity and load workout duration in relation to achieving the objective.

The concept of customization of training and then the progression of the workload is applied to the top athletes, sedentary subjects, the disabled and even heart patients who need to "put back into operation."

principle of specificity

The concept of specificity refers to the fact that training induces specific physiological and metabolic changes related to the type of overhead imposed. A specific type of work, such as strength training and power, due to physiological and metabolic changes related to this type of training, while an aerobic type work would lead to an improvement in cardiovascular function characteristic resistance tests.

The benefits of the two forms of training are not one another, but remain specific.

The principle of specificity applies also to the various sporting disciplines.

principle of individual differences.

There are many factors at the individual level may differentiate the effect of training. One of these is the level of aerobic capacity (ie a good capacity of resistance). Achieved this first step, as I said before about the "overload principle" is well known that effects of training them g are optimized if the workload is set on individual athletic ability and on a specific objective .

principle of reversibility

for "training" means a set of stimuli that tend to result in workout ' body those changes through which the physical performance can improve. For "disallenamento" means the loss of adaptations produced by exercise, usually resulting in the suspension of your training. This condition occurs fairly rapidly from the moment you stop to follow a program allemnante. After only 1 or 2 weeks disallenamento aspect involves the metabolic capabilities Prestatie and then, after a few months before any change induced by eventually disappear.

is interesting to note that even for well-trained athletes, the effects of years of training are transient and reversible.

Take training to become an integral part of your lifestyle, this is the secret to stay healthy for a long time!

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Exercise and Osteoporosis.

Osteoporosis is a decrease in bone mass, trabecular and cortical diffuse or localized resulting from an imbalance between bone formation and resorption, the regulators are systemic factors (hormones, ions, vitamin D, drugs) and local ( mechanical stress). After menopause

1 / 3 of women with osteoporosis.

The known risk factors are age, female sex, menopause early and thinness, all closely linked to changes in hormone levels.

Another important risk factor is the lack of movement in relation to the failure of the bone stimulation via the stress produced by the movement.

Also, the smoke and alcohol are a risk factor for osteoporosis.

remember that osteoporosis occurs only when it becomes symptomatic fracture (bone porch it is more fragile and even a small impact can cause a fracture). As occurs in the vertebral body, trabecular bone rarefaction in favors with the collapse of microfractures wedge vertebra and deformity or fish.

But let's see how physical activity promotes bone remineralization .

The mechanical stress caused by this activity (tension and pressure exerted by the muscles on the skeleton) promote the activation of osteoblasts (cells responsible for deposition of bone tissue) and contrast as the loss of bone mass. More specifically, as a result of the compression and decompression of motion secondary to bone crystals, the surfaces of these crystals will electrify producing currents, which are a powerful stimulus in osteoblastic activity.

univeral therefore accepted that physical activity aimed at increasing the mechanical load on the skeleton prevents and delays the progression of bone loss in old age. In addition, some data suggest that improving balance and increased muscle mass that occur through an appropriate exercise are other factors protective about the risk of pathological fractures due to falls.

addition to the classic indication of aerobic exercise conducted under load (path activities, exercises in extension), recent studies suggest that mainly the strengthening muscle ( weight training) has a specific indication, resulting in a greater impact on bone density (increases). is also shown that the positive effects of physical are maintained only if it remains constant over time, the result of a change in lifestyle of the person becomes active.

In the case of fracture, physical activity helps prevent complications related to immobilzzazione. Once consolidated the break, the subject will be led weaning from the body and in muscle tone and posture, allowing the maximum functional recovery.

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Positive effects of physical activity on the locomotor apparatus in adult and elderly.

effects on the muscle.

Scientific studies have shown that regular exercise produces changes in microscopic and macroscopic structure and muscle function.

weight training increases the force from the first week, then continues to increase more slowly until about 12 weeks if the criteria of progressive intensity are correct.

The mechanisms of this increase differs over time.

In general terms, the increase in muscle mass depends dall'ipertofia of myofibrils, which are stimulated by specific training, a much greater extent than a generic aerobic workout.

The increase in muscle strength, is explained largely by the increase in muscle mass and strength (the latter understood as the ability to prolong muscle strain in time, before the accumulation of catabolites posters muscle fatigue ).

Physical activity then acts first, countering the decrease in muscle mass (sarcopenia) typical advancing age, and producing Instead hypertrophy of muscle fibers.

The results of clinical studies relating to training aimed at strength training in adults and the elderly, show an increase in mass of strength and resistance muscle fatigue, these aspects have a positive impact on muscle power.

Physical activity (AF) and joint pathology (PA).

The PA include degenerative diseases such as osteoarthritis, rheumatoid arthritis and inflammatory as it is characterized by pain and limitation of movement.

Until a few years ago it was assumed that the joints affected by inflammatory or degenerative diseases should be kept aside to reduce the wear and tear, so it was not recommended for any form of movement.

In fact, the immobility results in a greater reduction in bone mass and the muscle, a more rapid loss of strength, flexibility and balance.

We now know that regular exercise has positive effects on pain and flexibility, so experts advise not to those in acute phase of activity focused practice.

AF and arthritis.

Osteoarthritis is a chronic joint disease characterized by degenerative lesions of articular cartilage.

The high-impact sports activities (which include jumps or other significant joint overload) can predispose to arthritis localized, while the impact of regular physical activity to prevent low to moderate osteoarthritis: the mobilization of the fact favors the tropism.

Physical activity indicated in arthritis at the state, is supported by low-impact aerobic exercises for mobility and mild strength training.

approach Specifically it will bind to an optimal functional recovery, rehabilitation and proprioceptive balance, ergonomic education.

AF and back pain (LBP) . The back pain

take different names depending on the location, frequency prevails as back pain, followed by cervicoalgia, but the pain may radiate to the limbs and give rise to paintings of sciatica, cruralgia, cervicobrachialgia.

is a disorder that recognizes a part of many risk factors inherent in the subject, such as joint disease, age, female sex, family history, aspects psychological (chronic forms) and other extrinsic risk factors such as overloading of the column (work or sport) and lifestyle (sedentary lifestyle, poor posture ...).

During the acute phase are given manipulation, physiotherapy, posture, exercises and pain relief if necessary, medication.

During the state, and preventing relapses, clinical studies show the importance of physical activity a regular and specific low impact, balance and proprioceptive re-education, education ergonomics of the gesture.