Monthly Archives: July 2015

EFFECT OF PHYSICAL ACTIVITY ON CREATIVITY AND CONCENTRATION

Whether and how physical activity affects persons engaged in activities requiring high concentration and creativity, we will try to explain in the next blog.

In the first ten days of training what you feel most in yourself is a change in the mental state and not a change in their weight and stiffness that is negligible. What I have learned from many years of experience working with clients from different parts of the world is that their time is becoming more important than weight and muscles is that they need to have a higher concentration at work, that they are calmer, better and easier sleep, they are more relaxed, have less stress and it is easier to accumulate it.

shutterstock_61630369-1024x768

 

This is normal because the physical activity positively affects the heart, blood circulation, the pressure in the blood vessels, as well as many other functions. This is important because these are all prerequisites for good concentration (relaxation of the body), which generates creativity at work and in private life.

Just 30 minutes a day is enough to devote attention to your body in the form of physical activity. During training the heart rate per minute going to increase, depending on the severity and intensity of exercise, and up to 180 or more beats per minute. This will lead to your heart slower and quieter working during the day and therefore your body will be more peaceful and organ function in balance which leads to better concentration and less inclination to emotional stress during the day.

When my professor of physiology asked question, which goes like this: We know that in the life of every predetermined number of beats and depended on how many years they will live, how they athletes who each day have two training sessions a day and beats them go up to 200 ppm lives longer than those athletes who all day have a constant heart with small fluctuations, the whole amphitheater had no answer, and the answer is that athletes who in the hour or two or more have very high values ​​of heart rate during the day they have very little stressing (easier tolerate to stress) and to speed up their heartbeat just for the reason that they had high-intensity training with a high number of heart beats per minute, and those who do not have physical activity the slightest thing will accelerate heartbeat due to stress, which is for athletes negligible. An example of this is that the heart at rest normal man per minute is 60 to 80 beats and of professional cyclist goes below 45 beats.

16e23af5c8ddb180eb8673e88df35e24

The psychological effects of recreational exercise are numerous and positive, so that the research so far, mainly cite the following effects: improving emotional health, improve mood and motivation, favorable impact on the emotional and social adjustments, boosting feelings of self-worth, reduce aggression, reduce general fatigue, positive effect on attitudes related to recreation.

Physical activity, whether it’s about hitting the sack or running in the park, in essence, one of the best ways to “blow out” and cope with stress. This is a result of hormone release of endorphins during aerobic exercise (running, swimming, rowing). It is important to know that it is not necessary to bring you to death, but to the regular fifteen-minute training can greatly help you.

Advertisements

UTICAJ FIZIČKE AKTIVNOSTI NA KREATIVNOST I KONCENTRACIJU

Da li i kako fizička aktivnost utiče na osobe koje se bave poslovima koji zahtevaju povećanu koncentraciju i kreativnost, probaćemo da objasnimo u narednom tekstu.

U prvih desatak dana treninga ono što ćete najviše osetiti na sebi jeste promena u mentalnom i psihofizičkom stanju a ne promena u kilogramima i mišićima koja je neznatna. Ono što sam naučio iz dugogodišnjeg iskustva u radu sa klijentima iz raznih delova sveta jeste da im vremenom postaje bitnije od kilograma i mišića to što imaju veću koncentraciju na poslu, smireniji su, lakše i lepše spavaju, odmorniji se bude, imaju manje stresa tj lakše ga akumuliraju.

16e23af5c8ddb180eb8673e88df35e24

Ovo je normalno iz razloga što fizička aktivnost pozitivno utiče na rad srca, na cirkulaciju krvi, na pritisak u krvnim sudovima, kao i mnogim drugim funkcijama organizma. Ovo je bitno zato što su ovo sve preduslovi za dobru koncentraciju ( opuštenost organizma ) iz koje proizlazi kreativnost kako na poslu tako i u privatnom životu.

Dovoljno je 30 minuta dnevno da posvetite pažnju svom telu u vidu fizičke aktivnosti. U toku treninga broj otkucaja srca u minuti se povećava , u zavisnosti od težine vežbi i intenziteta , i do 180 pa i više otkucaja u minuti. To će dovesti do toga da vaše srce sporije i mirnije radi tokom dana a samim tim vaš organizam će biti mirniji a funkcije organa u balansu što dovodi do bolje koncentracije i sklonosti ka manjim emotivnim stresovima tokom dana.

Na pitanje mog profesora fiziologije koje ide ovako: znamo da je svakom u životu predodređen broj otkucaja i da od toga zavisi koliko godina ćemo živeti, kako onda oni sportisti koji svaki dan imaju po dva treninga dnevno i otkucaji im idu i do 200 u minuti žive duže od onih nesportista koji ceo dan imaju konstantan broj otkucaja sa malim oscilacijama, ceo amfiteatar nije imao odgovor, a odgovor je da sportisti koji u sat ili dva imaju veoma visoke vrednosti otkucaja srca u toku dana može malo šta da stresira ( lakše podnose stres ) i ubrza im rad srca baš iz tog razloga što su imali visoko intenzivne treninge sa visokim brojem otkucaja srca u minuti, a oni koji nemaju fizičku aktivnost i najmanja sitnica će im ubrzati rad srca usled stresa koji je za sportsko srce zanemarljiv. Primer za ovo je da broj otkucaja u mirovanju normalnog čoveka u minuti je od 60 do 80 a kod profesionalnih biciklista ide i ispod 45.

shutterstock_61630369-1024x768

Psihološki efekti rekreativnog vežbanja su brojni i pozitivni, tako da se prema dosadašnjim istraživanjima, uglavnom navode sledeći efekti: poboljšanje emocionalnog zdravlja, poboljšanje raspoloženja i motivacije, povoljan uticaj na emocionalnu i socijalnu prilagođenost, jačanje osećanja lične vrednosti, smanjenje agresivnosti, smanjenje opšteg zamora, pozitivno dejstvo na stavove vezane za rekreaciju.

Fizička aktivnost je, bilo da se radi o udaranju u vreću ili trčanju u parku, u suštini i jedan od najboljih načina da se „izduvate” i izborite sa stresom. Ovo je rezultat ispuštanja hormona endorfina za vreme aerobnih vežbi ( trčanje, plivanje, veslanje ). Bitno je i da znate da nije neophodno da se dovedete do iznemoglosti, već da i redovan petnaestominutni trening može u mnogome da vam pomogne.

HOW STRESS AND SLEEP CONSPIRE TO MAKE YOU FAT

Not so many people know that bad or short and insufficient sleep affects obesity and deposition of excess weight. Stress and hormones that it secretes also affect our weight and body. How, we’ll find out in the following text.

 

STRESS

What is cortisol? It is a hormone secreted by the cortex of the adrenal gland in response to stress, and the effect it has on muscle and body is only destructive. To make matters worse, cortisol increases blood sugar and thus the body “saves” fat. Of course, where would you least like to see – around the waist, thighs and so on. If we look at the cyclical rhythm of cortisol, then its concentration is highest in regularly waking up at 10am at 3pm at the beginning of a night’s sleep. Therefore, in these times is very important to bring high-quality nutrients. When the person who is training, cortisol is also at a very high level after training and government catabolic environment. To reduce this effect to a minimum after training should consume carbohydrates with high glycemic index (glucose, maltodextrin) to separate the insulin. This is important for two reasons: insulin acts contrary to cortisol (reduces blood sugar) and glucose, which under its operation into the station opens the “door” to the cell membrane to the building blocks (amino acids from whey proteins that are consumed together with coal hydrates) could rebuild the station. However, the period in which we have the opportunity to stop muscle catabolism and ensure rapid influx of amino acids and renewal energy resources (carbohydrates) is very short and includes the longest hour of the completion of the training.

 

SLEEP

In fact, if you do not sleep enough leptin – a hormone that controls appetite and affects the production of fat, will be decreases. Low levels of leptin give signals to body that there is a lack of food and increases appetite. This means that the brain receives a message that we need more food, and thus be grown. Most people need between six and eight hours of sleep one night. Studies show that good sleep may limit how many calories humans consume, and that “bad and short daily sleep” can lead to weight gain. If you tend to stay up late into the night and little sleep, these results may be particularly important for you. It turned out that those who going in the bad vary late and bring meals after 22h, get kilograms around stomach more than in the rest parts of the day.

KAKO NESPAVANJE I STRES UTIČU NA GOJAZNOST I ORGANIZAM

Malo ljudi zna da slab ili kratak i nedovoljan san utiče na gojaznost i taloženje viška kilograma. Stres i hormone koje on luči takođe utiču na naše kilograme i organizam. Kako, saznaćemo u sledećem tekstu.

STRES

Šta je kortizol? To je hormon koji luči kora nadbubrežne žlezde kao odgovor na stres, a efekat koji on ima na mišić i organizam je isključivo destruktivan. Da stvar bude gora, kortizol povećava šećer u krvi i na taj način u telo “sprema” masno tkivo. Naravno, tamo gde bi ga najmanje voleli videti – oko struka, na bedrima i sl.

Ako gledamo ciklični ritam izlučivanja kortizola, onda je njegova koncentracija redovno najviša kod buđenja, u 10:00 u 15:00 i na početku noćnog sna. Stoga je u ta vremena vrlo važno uneti kvalitetne nutrijente.

Kod osobe koja trenira, kortizol je isto tako na vrlo visokom nivou nakon treninga i vlada kataboličko okruženje. Kako bismo smanjili taj efekat na minimum, nakon treninga treba konzumirati ugljene hidrate visokog glikemijskog indeksa (glukoza, maltodekstrin) kako bi se izlučio insulin. To je bitno iz dva razloga: insulin deluje suprotno kortizolu (smanjuje nivo šećera u krvi), a glukoza koja pod njegovim delovanjem ulazi u stanicu otvara “vrata” na membrani stanice da bi gradivni elementi (aminokiseline iz proteina surutke koji se konzumiraju zajedno s ugljenim hidratima) mogli obnoviti stanicu.

Međutim, taj period u kojem imamo priliku zaustaviti katabolizam i osigurati mišiću brzi dotok aminokiselina i obnovu energetskih resursa (ugljenih hidrata) je vrlo kratak i obuhvata najduže sat vremena od završetka treninga.

NESPAVANJE

Naime, ako ne spavamo dovoljno nivo leptina, hormona koji kontroliše apetit i utiče na proizvodnju masnih naslaga, opada. Nizak nivo leptina signalizira organizmu da postoji nedostatak hrane i povećava apetit. To znači da mozak dobija poruku da je potrebna dodatna količina hrane, i na taj način se gojimo.

Većina ljudi potrebno je između šest i osam sati sna za jednu noć. Studije pokazuju da dobar san može da ograniči koliko kalorija ljudi unose, a da “loše i kratko dnevno spavanje” može dovesti do povećanja telesne težine.

Ako ste skloni da ostajete do kasno u noć i da malo spavate, ovi rezultati mogu biti posebno bitni za vas. Pokazalo se da se kod onih koji lezu kasno i unose obroke posle 22h kilogrami vise lepe za stomak nego u ostalim delovima dana.

HOW TO STAY HYDRATED DURING SUMMER

Towards the summer vacations, music festivals and other activities during the summer months in this article we will give you advice how to stay hydrated enough, what needs most to eat and how to adjust tropical heat and save energy.

 

Too much fun in the sun can be dangerous, heat exposure may cause dehydration, which results can cause heat cramps, heat exhaustion and heat stroke. If the organism disappear minerals sodium, potassium, chlorine and others, and leads to muscle cramps. In addition to standard prevention starting from lightweight clothes of bright colors to sunscreen, sunglasses with UV protection, hats and caps, beach umbrellas, the most important ting is what to eat and how to be hydrated during the tropical heat.

WHAT TO DRINK
Water and plenty of water. The heat makes you sweat, which means that lowers the body temperature, but also means the loss of fluids from the body. Do not wait to become thirsty than pies water throughout the day to prevent dehydration, at least 3 liters of water a day. Use the color of your urine to see if you are sufficiently hydrated – as urine is brighter that is better. In addition, it is important to enter the salty liquid as it contains minerals that are lost during sweating.
Juices, which are more natural and with less sugar provide not only hydration of the body but are also rich in minerals and vitamins that are lost during high temperatures.
Limit alcohol. Alcohol you even more dehydrated. Cocktails with various additives ginger, mint or fruit until they have alcohol in it dehydrates your body. Or they consume no alcohol or with mandatory frequently taking the lead. The same is the case with beer and other alcoholic beverages.
Caffeine and alcohol also pulls water from the body, avoid caffeine, and if you use it always with a glass of water.

WHAT TO EAT
fruits and vegetables. Watermelon is the best contains almost 92% water, the next place is cucumber, melon, tomato … Fruits and vegetables are easy to digest and often contains a high percentage of water, so the salad will help you to feel lighter and be more hydrated. Also fruit contains a lot of minerals and vitamins that are very important. Banana is, for example, is an excellent choice because it is full of minerals and enables rapid recovery of heat cramps.
Spicy food is popular in warm regions, in fact influenced by the spicy food causes increased sweating which has the effect of cooling the body.
Meat with a lower percentage of fat. Fat and fatty foods take longer to digest in your body and contains more salt, which can add extra strain to your body when you need greater efficiency.

Physical activity during tropical heat practiced exclusively in the early morning or late evening when temperatures are significantly lower than daily. Liquids that contain magnesium, calcium, iodine … consume during and after physical activity tends.

HIDRATACIJA TOKOM TROPSKIH VRUĆINA

U susret letnjim praznicima, muzičkim festivalima I ostalim aktivnostima tokom letnjih meseci u ovom članku ćemo dati savete kako da ostanete dovoljno hidrirani, šta treba najviše da jedete I kako da se prilagodite tropskim vrelinama I sačuvate energiju.

benefits-of-water-and-how-to-prevent-dehydration-dr-pat-nardini-toronto-naturopath-608x320

Previše zabavno na suncu može biti i opasno, toplotno izlaganje može izazvati dehidrataciju, što za posledicu može izazvati toplotne grčeve, toplotnu iscrpljenost i toplotni udar. Ukoliko iz organizma nestanu minerali natrijum, kalijum, hlor i drugi, dolazi do pojave grčeva u mišićima.

Pored standardnih prevencija počev od lagane odece svetlijih boja do krema za sunčanje, naočara sa UV zaštitom, šešira i kačketa, suncobrana, najbitnija svar je šta jesti i kako biti hidriran tokom tropskih vrućina.

ŠTA PITI
Vode i puno vode. Toplota čini da se znojite, što znači da spušta temperaturu tela , ali ujedno znači i gubitak tečnosti iz tela. Nemoj te čekati da ožednite nego pijte vodu tokom celog dana kako bi sprečili dehidrataciju, minimum 3 litra vode dnevno. Koristite boju vašeg urina kako bi videli da li ste dovoljno hidrirani – što je urin bistriji to je bolje. Osim toga, važno je unositi slanu tečnost jer sadrži minerale koji se gube tokom znojenja.
Sokovi, što su prirodniji i sa manje šećera pružaju ne samo hidrataciju tela već su bogati i mineralima i vitaminima koji se gube tokom visokih temperatura.
Limitirajte alkohol. Alkohol vas samo još više dehidrira. Kokteli sa raznim dodacima djumbirom nanom voćem sve dok imaju alkohola u sebi dehidriraju vaše telo. Ili ih konzumirajte bez alkohola ili uz obavezno učestalo uzimanje vode. Isto je slučaj i sa pivom i drugim alkoholnim pićima.
Kofein kao i alkohol takođe izvlači vodu iz tela, izbegavajte kofein, i ako ga koristite obavezno uz čašu vode.

ŠTA JESTI
Voće i Povrće. Lubenica je najbolja sadrzi gotovo 92% vode, na sledećem mestu je krastavac, dinja, paradajz… Voće i povrće se lako vari i često sadrzi visok procenat vode, tako da će vam salata pomoći da se osećate lakše i biti više hidrirani. Takođe voće sadrži i puno minerala i vitamina koji su jako bitni. Banana je, primera radi, odličan izbor jer je puna minerala i omogućava brz oporavak od toplotnih grčeva.
Začinjena hrana je popularna u toplim krajevima, zapravo pod uticajem začinjene hrane izaziva se povećano znojenje koje ima za posledicu hlađenje tela.
Meso sa manjim procentom masti. Mast i masna hrana se duže vari u vašem organizmu i sadrži više soli, što može dodati extra napor vašem telu kada vam je potrebna veća efikasnost.

Injury

Fizička aktivnost tokom tropskih vrućina se upražnjava isključivo u ranim jutarnjim satima ili kasnim večernjim, kada su temperature znatno niže od dnevnih. Tečnosti koje sadrže magnezijum, kalcijum, jod… konzumirati u toku i posle fizičke aktvinosti.

%d bloggers like this: