ST. MORITZ – TOP OF THE WORLD
St. Moritz je odmaralište u dolini Engadine u Švajcarskoj. To je opština u okrugu Maloja u Švajcarskom kantonu Graubunden. Najviši vrh u istočnim Alpima, Piz Bernina, leži južno od grada nekoliko kilometara. Moritz je bio domaćin zimskih olimpijskih igara 1928. i 1948. godine. To je popularna destinacija za visoke klase i međunarodni dzet set, kao i jedan od najskupljih skijališta na svetu. Takođe je bio domaćin 1934. 1974. i 2003. za skijaški svetski kup, i predstojeći 2017.
St. Moritz is a resort in the Engadine valley in Switzerland. It is a municipality in the district of Maloja in the Swiss canton of Graubunden. The highest peak in the eastern Alps, the Piz Bernina, lies south of the city a few kilometers. Moritz hosted the Winter Olympics in 1928. and 1948. It is a popular destination for high class and international jet set, as well as one of the most expensive ski slopes in the world. He also hosted at 1934. 1974. and 2003. the ski world cup, and the upcoming 2017.
To je jedan od tri grada koji su bili domaćini zimskih olimpijskih igara dva puta, ostali su Innsbruck – Austrija i Lake Placid – New York u Sjedinjenim Američkim Državama. Pored toga on je bio domaćin FIBT Svetskom prvenstvu (Bob i skeleton Racing) . St. Mortz je izuzetno popularan u letnjim mesecima kao centar za visinske pripreme profesionalnih sportista, posebno biciklista i trkača. Njegova popularnost zasniva se na nadmorskoj visini, na dobrom vremenu (oko 300 sunčanih dana godišnje) , posedovanju atletske staze , jezeru, koje zimi kada se zamrzne služi kao staza za nordisko skijanje i polo sport. Pored navedenih sportova, St. Moritz je poznat i kao destinacija za jedrenje leti.
It is one of three cities that have hosted the Winter Olympics twice, remained Innsbruck – Austria and Lake Placid – New York in the United States. In addition he hosted the FIBT World Championships (Bob and Skeleton Racing). St. Mortz is extremely popular in the summer months as a center for altitude training professional athletes, especially cyclists and runners. Its popularity is based on the altitude, the good weather (about 300 sunny days per year), possession of an athletic track, that winter when the lake is frozen serve as a trail for Nordic skiing and polo sport. In addition to these sports, St. Moritz is also known as a destination for sailing and flying.
Ovaj region poseduje 350 km skijaških staza. Gornji Engadin je zaista poseban sa obiljem sunca. Zahvaljujući nadmorskoj visini od 1.800 do 3.303 metara iznad nivoa mora, sneg je zagarantovan. I šta više , ovde se nalaze moderne žičare koje obezbeđuju minimalno vreme čekanja. Ovde je zimski turizam rođen pre skoro 150 godina. Planinski lanci, freeride padine, snežni parkovi za extremne sportove, prostrane staze predstavljaju velike izazove za ljubitelje zimskih sportova. Na jednom delu planine nalazi se i specijalno pripremljena veleslalom Audi Word Cup staza sa kapijama, radarom za brzinu i satovima za merenje vremena, koju mogu da koriste i rekreativni skijaši kao adrenalinski izazov. Centri Corviglia, Corvatsch i Diavolezza su sinonim i izazivaju strahopoštovanje i za iskusne skijaše. Može se naći skoro sve u švajcarskom najvećem SNOW SPORT regionu, od poznatih područija sa širokim spektrom ponuda do manjih mirnijih porodicnih seoskih krajeva. Ne zaboravljajući brojne panorama restorane, ski kolibe i snow barove, sve pršti od ambijenta žive planinske zabave.
The region has 350 km of ski trails. Upper Engadine is truly special with plenty of sun. Thanks to an altitude of 1,800 to 3,303 meters above sea level, snow is guaranteed. And what’s more, here are highly modern lifts which provide a minimum waiting time. Here is winter tourism was born almost 150 years ago. Mountain ranges, freeride slopes, snow park for extreme sports, spacious paths of the great challenges for winter sports enthusiasts. On one part of the mountain, there is a specially prepared giant Audi Word Cup trail with gates and clocks for measuring time, which can be used by ordinary skiers as adrenaline challenge. Centers Corviglia, Corvatsch and Diavolezza awe-inspiring also for experienced skiers. One can find almost everything in the biggest Swiss SNOW SPORT region of the known areas with a wide range of offers to smaller rural family ski lift. Not forgetting the numerous panorama restaurants, ski huts and snow bars, all the fingers of the living environment of mountain fun.
Uređenost staza, ski žičare, ski mape, kultura na ski stazama ostavljaju jak i pozitivan utisak na svakog skijaša. Zato se sa razlogom može reći da je ovo jedan od najboljih ski centara na svetu ako ne i najbolji. Kao iskusnom skijašu i instruktoru veoma impresivno mi je bilo videti sve te odlicno tehnički obučene skijaše od 7 do 77 godina, što se može i očekivati od švajcarske nacije koja je sa razlogom jedna od najtrofejnijih na svetu, kada se govori o zimskim sportovima.
Tidiness trails, ski lifts, ski maps, culture on the ski slopes are really left a strong and positive impression on me. So can reasonably be said that this is one of the best ski resorts in the world maybe the best. As an experienced skier and instructor very impressive to me was to see all these great technically trained skiers from 7 to 77 years, as can be expected from the nation of Switzerland, which is also a reason one of the most successful nations in the world as for winter sports.
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MUSCLE INFLAMMATION – CAUSES AND RECOVERY
Inflammation of the muscles (muscle soreness) is the result of intensive muscle training load at the start of training period or after a period of reduced work or brake. Acute inflammation of the muscles occurs at the end of the training, while the deferred inflammation develops day or two after training. Muscle inflammation, whether it is an infection of an individual muscle or muscle groups hoped, in fact arise when a particular muscle or muscle group formed by excess secretion of lactic acid.
Lactic acid is a product of metabolism, which occurs due to an insufficient supply of oxygen in muscle tissue. This phenomenon occurs due to strenuous exercise, since blood vessels through which oxygen delivery to muscle tissue, do not achieve to provide and transmit sufficient oxygen. In proportion, it is clear that the inflammation of the muscles stronger and more painful, if in them a greater presence of lactic acid and lactic acid secretion degree, directly depends on the pace of physical activity or exercise and whether the oxygen supply to the tissues is sufficient or not. When intense muscular effort, the pace of creation of lactic acid is much faster than the pace of removal and therefore its concentration in the blood rises.
Accelerating the elimination of lactate from the blood, created during exercise, would have positive effects in terms of faster recovery of the body. The concentration of lactate in the blood decreases rapidly during the recovery phase, if it continues with muscle exertion of lower intensity. Active recovery in the form of moderate physical activity more effectively speeds up the removal of lactate than passive recovery, due to the fact that the dispute is activated muscle fibers that metabolize lactate generated during exercise.
It should take into account the interval workout that can maintain low levels of lactate, to reduce muscle fatigue and increase the quantity of labor. Warming up before and stretching after training are still one of the recommendations. Also, a moderate walk, resulting in the elimination of inflammation, will help and adequate intake of fluids in the body and enhanced intake of magnesium, which acts to prevent the occurrence of spasms and muscle spasm, which often accompany painful inflammation. Sore muscles can heal and cold compress. On painful areas can put some ice or something cold, but always make sure for frostbite.
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UPALA MIŠIĆA – uzroci i oporavak
Upala mišića (muscle soreness) je posledica intezivnog opterećenja mišića treningom na početku trenažnog perioda ili posle perioda smanjenog rada ili mirovanja. Akutna upala mišića se javlja na kraju treninga, dok se odložena upala razvija dan-dva posle treninga. Upale mišića, bilo da je reč o upali pojedinačnog mišićnog tkiva ili o upali grupe mišića, zapravo nastaju kada se u određenom mišiću ili grupi mišića lučenjem formira višak mlečne kiseline.
Mlečna kiselina, predstavlja produkt metabolizma, koji nastaje, usled nedovoljnog snabdevanja mišićnog tkiva kiseonikom. Ta pojava javlja se usled napornog vežbanja, jer krvni sudovi preko kojih se doprema kiseonik u mišićno tkivo, ne postižu da obezbede i prenesu dovoljnu količinu kiseonika. Srazmerno tome, jasno je da je upala mišića jača i bolnija, ukoliko je u njima veće prisustvo mlečne kiseline, a stepen lučenja mlečne kiseline, direktno zavisi od tempa fizičke aktivnosti odnosno vežbanja i toga da li je dotok kiseonika do tkiva dovoljan ili ne. Kada je mišićni napor intenzivan, tempo stvaranja mlečne kiseline je mnogo brži nego tempo uklanjanja i shodno tome njena koncentracija u krvi raste.
Ubrzanje eliminacije laktata iz krvi, stvorenog tokom vežbanja, imalo bi pozitivne efekte u smislu bržeg oporavka organizma. Koncentracija laktata u krvi se brže snižava tokom faze oporavka ako se nastavi sa mišićnim naporom nižeg intenziteta. Aktivni oporavak u vidu umerene fizičke aktivnosti efikasnije ubrzava uklanjanje laktata nego pasivan oporavak, usled činjenice da su aktivirana spora mišićna vlakna koja metabolišu laktate stvorene tokom vežbanja.
Treba voditi računa o intervalu vežbanja koji može da održi nizak nivo laktata, da bi se smanjio mišićni zamor i povećala količina proizvedenog rada. Zagrevanje pre i istezanje posle treninga su još jedna od preporuka. Takođe, uz umerenu šetnju, u uklanjanju nastalih upala, pomoći će vam i dovoljan unos tečnosti u organizam i pojačan unos magnezijuma, koji deluje tako da sprečava pojavu grčenja odnosno spazma mišića, koji često prate bolnu upalu.
Drugi načini lečenja upala:
Andol, aspirin i paracetamol nakon treninga već su proverena metoda. Nije loše, mada lekovi su lekovi. Takođe, savetuje se i mazanje bolnih područja konjskim mastima, koje se vrlo lako mogu naći u svim bolje opremljenim apotekama. Upalu mišića možete lečiti i hladnim oblogama. Na bolna mesta možete staviti malo leda, ili nešto hladno, ali se uvek pazite promrzlina.
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