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Culturist Training System and how to handle them.

It is not my intention to make, in this article, a history of the many training systems that have emerged throughout the history of our sport from its beginnings, at the beginning of the twentieth century, to the present. I think that little or nothing would contribute when it comes to shedding light on such a complex subject as bodybuilding methodology. This complexity is not given, precisely, by the difficulty in understanding the anatomical, physiological and biomechanical bases on which weight training oriented to aesthetic muscle development is based. That's not the problem. The problem is more of a mercantilist nature and its root must be sought in what we know as the Weider Training System oral products.

From my point of view, we cannot deny the decisive influence that the Weider brothers have exerted on the growth and dissemination of our sport. Thanks to them and their clear vision of what a company that aims to reach prevalence in a given market should be, bodybuilding and fitness have become a sector that employs hundreds of thousands of professionals in areas such as nutrition, supplementation, machinery manufacturing, sportswear, training courses, publishing houses, sports clubs, etc. and are practiced by millions of people. But I'm not going to talk about market issues either. My sincere congratulations to all those who have triumphed as entrepreneurs at the expense of the effort, illusion and credulity of so many iron lovers. However, I must affirm, in demerit of the Weider empire that this entire structure based on the purely commercial, has corrupted our essence as a sport and has led us to a situation that borders on the absurd.

When I started practicing my beloved sport, there was a figure called Maestro. He was a person who treasured knowledge, experience, wisdom and human qualities that gave him the ability and authority to be able to teach and educate an entity we know by the name of student. I define a Teacher as the person who guides you on the path you would choose if you had the necessary knowledge, experience and wisdom. A Master does not pretend that you follow in the wake of the path he has walked, he does not pretend that you are a copy or that you repeat what he has taught you until the end of your days. What it does is equip you with the necessary tools so that one day, when you reach sufficient maturity, you can become your own teacher and someone who honors everything he has taught you. A Teacher will know how to get the best out of you and help you be the best athlete and the best possible person. And now I ask you: have you been fortunate to find someone like that? I doubt it.

There are no more Bodybuilding Masters. Rather, on the contrary, what abounds today are coaches with little preparation and more interested in their own benefit than in the people who fall into their hands, young people with Apollonian bodies who are given as an example of good work to attract "clients", smoke sellers who dazzle the unwary with magic recipes or champions of privileged genetics that attract the deluded with their incomparable muscle development and their particular and novel training system. The paradigm of this trend is what I consider the main "cancer" of our sport and that through digital media has spread unstoppably. I refer to the countless aspiring bodybuilding "guru" who have emerged in recent years and who are cheesy described as "influencers." These boys and girls post their videos on You Tube with the natural brazenness of those who are believed to dominate a subject from the most absolute of ignorances. And the most tragic thing is that they have thousands of followers who put into practice everything they propose without ever questioning what they are seeing and hearing. It is natural, since they do not have the slightest critical sense of things and their intellectual laziness leads them to be docile and gullible. How far this practice is from what was once the relationship between a Teacher and his student. How much damage this is doing to our sport.

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And it is now, once I have described, from my perspective, the general panorama, that I want to refer to the subject that gives title to this article. And the subject is methodology. One of the pillars that sustains all sports practice so that it is considered a serious activity and that allows to dimension all the contents that articulate the training process. All sports have their own methodology that although it may have points in common with other sports, define it and guide it towards obtaining specific results.

Thus, for example, many sports use the same training systems with the aim of improving aerobic capacity. But, taking into account that each sport requires a certain specialization in terms of physical condition, coaches plan workouts that stimulate specific adaptations according to the requirements of the sports specialty. A footballer, a mid-country or cross-country runner, a cyclist, a swimmer, a cross-country skier, all of them need to improve aerobic capacity, but they also have clearly different needs. And now I invite you to look for sports bibliography where training systems are exposed to improve aerobic capacity. You may be surprised that there is only one, the continuous system.

This system is based on performing an exercise that requires a long-term effort at a sub-maximum heart rate in order to cause adaptations in our cardio-vascular and metabolic system. As for the type of exercise, it can be running, pedaling, swimming, or combining them. There is no more. From there, we can vary the distance and/or speed, but substantially we will continue to do the same.

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If we want to improve anaerobic resistance, we will use the same resources, but we will only have two systems to do so, extensive interval and intensive interval. We can also use all three and combine them properly to achieve more varied adaptations or train with the system called Fartlek. Although, at present, there are other systems that combine aerobic exercise with anaerobic exercise, they are modalities designed to be performed in a room and in a group. However, the essence remains the same. And if we want to improve speed, we will use the repetition system.

Since its creation, to date, there has been no significant change in the methodological structure of the aforementioned training systems. If we want "bottom" we run, pedal or swim. And we ran as the Greek soldier Philipides did in 490 BC who ran the distance of 40 km from Marathon to Athens to communicate the victory over the Persian army.

Well, our sport is, unfortunately, different. Bodybuilding and fitness seem to be an inexhaustible source of production of training systems. I'm not going to list them all because you surely already know them, but I'm going to analyze the bases that most of them share and that can be framed in two approaches that seem complementary. On the one hand we have the systems that promote sarcomeric hypertrophy and on the other those that promote sarcoplasmic hypertrophy. But before going into the discussion, let me tell you my experience in this regard. When I was studying Physical Education and Sports, I had a subject called Physiology of Effort and the teacher who taught us explained what hypertrophy was and how muscle and metabolism adapted to strength training. At one point, he alluded to bodybuilding and came to say that bodybuilders had "straw muscles." He justified it by saying that bodybuilders possessed muscle development that did not translate proportionally into gain of strength. In other words, the bodybuilder is not as strong as it might seem in light of his great muscle development and that there were athletes from other disciplines such as weightlifting who with much less muscle development, had much more strength and moved more weight. Personally, I was bothered by the comment. Not so much for the data, but for the way he did it and the contempt expression that reflected his face in doing so.

Obviously I could not refute his argument because I lack sufficient knowledge. But over the years I acquired them and understood the absurdity of their comparison and judgment. He and many like him, even today, do not know the true meaning and nature of bodybuilding. We don't look for strength, we don't want to move more weight because we are stronger. Our concept of training intensity is totally different from that handled by athletes who pursue the increase of strength or power.

The most disappointing thing is that bodybuilding coaches continue to use this concept from the perspective of the theory of sports training and have not yet realized that "our" intensity is not based on the typical MRI (maximum repetition) and that "our" intensity is subject to a capacity that arises from the requirement to train our muscles in isolation. Always on the understanding that the work of a muscle cannot be isolated in absolute terms and that our intention is to achieve the maximum degree of isolation possible. Therefore, to analyze the effectiveness of a training system you have to start from two very clear premises: one, strength should never be an objective; two, there is no direct relationship between intensity and weight handled, nor between hypertrophy and strength. When I read a training article that proposes strength cycles and hypertrophy cycles I always think the same, the writer does not know what bodybuilding is. It's as if a powerlifter performs force cycles and hypertrophy cycles trying to improve its aesthetics.

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Los cambios en las bacterias de la boca después de beber jugo de remolacha pueden promover el envejecimiento saludable

Beber jugo de remolacha promueve una mezcla de bacterias bucales asociadas con vasos sanguíneos y funciones cerebrales más saludables, según un nuevo estudio de personas de 70-80 años.

La remolacha, y otros alimentos como la lechuga, la espinaca y el apio, son ricos en nitrato inorgánico, y muchas bacterias orales desempeñan un papel en la transformación del nitrato en óxido nítrico, que ayuda a regular los vasos sanguíneos y la neurotransmisión (mensajes químicos en el cerebro).

Las personas mayores tienden a tener una menor producción de óxido nítrico, y esto se asocia con una peor salud vascular (vaso sanguíneo) y cognitiva (cerebro).

En el nuevo estudio, realizado por la Universidad de Exeter, 26 personas mayores sanas participaron en dos períodos de suplementación de diez días: uno con jugo de remolacha rico en nitratos y otro con jugo de placebo sin nitratos, que bebieron dos veces al día.

Los resultados mostraron niveles más altos de bacterias asociadas con una buena salud vascular y cognitiva, y niveles más bajos de bacterias relacionadas con enfermedades e inflamación.

La presión arterial sistólica cayó en promedio en cinco puntos (mmHg) después de beber el jugo de remolacha.

"Estamos muy entusiasmados con estos hallazgos, que tienen implicaciones importantes para un envejecimiento saludable", dijo la autora principal, la profesora Anni Vanhatalo, de la Universidad de Exeter.

"Estudios anteriores han comparado las bacterias orales de personas jóvenes y mayores, y las personas sanas en comparación con las que tienen enfermedades, pero el nuestro es el primero en probar la dieta rica en nitratos de esta manera.

"Nuestros hallazgos sugieren que agregar alimentos ricos en nitratos a la dieta-en este caso a través del jugo de remolacha-durante solo diez días puede alterar sustancialmente el microbioma oral (mezcla de bacterias) para mejor.

"Mantener este microbioma oral saludable a largo plazo podría ralentizar los cambios vasculares y cognitivos negativos asociados con el envejecimiento."

Los investigadores realizaron pruebas para identificar grupos (o" módulos") de bacterias orales que tienden a prosperar juntas en condiciones similares.

Un módulo (Prevotella-Veillonella) que se ha asociado con la inflamación se redujo después de la suplementación con nitrato, incluyendo una disminución de Clostridium difficile (que puede infectar el intestino y causar diarrea).

El profesor Vanhatalo hizo hincapié en que se necesita más investigación para confirmar los hallazgos y ver si se encuentran efectos similares en otros grupos.

"Nuestros participantes eran personas mayores sanas y activas con una presión arterial generalmente buena", dijo. "El nitrato dietético redujo su presión arterial en promedio, y estamos ansiosos por averiguar si lo mismo ocurriría en otros grupos de edad y entre las personas con peor salud.

"Estamos trabajando con colegas en la Facultad de Medicina de la Universidad de Exeter para investigar las interacciones entre las bacterias orales y la cognición para comprender mejor cómo la dieta podría usarse para retrasar el deterioro cognitivo en la edad avanzada."

Se han realizado muchas investigaciones sobre los beneficios de un microbioma intestinal saludable, pero se sabe mucho menos sobre la comunidad microbiana oral, que desempeña un papel crucial en "activar" el nitrato de una dieta rica en vegetales.

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The woman murdered in Palma had reported episodes of harassment by her ex-partner

Five days ago he filed a complaint after several posters appeared that offered sex with his phone and found the tires of his car punctured

Sacramento Roca, the 36-year-old woman murdered this Friday by her ex-partner while working in a furniture store in Palma, filed a complaint five days ago at the National Police Headquarters in which she pointed to her ex-partner, the security guard of 45-year-old Rafael Pantoja, as the person behind the punctures on the wheels of his car and several posters hanging on the streets of the capital in which sex was offered with his phone number. ultima pharmaceuticals usa online The couple had broken the relationship at the beginning of last October, but the man had refused to accept the facts and, according to sources of the investigation, had appeared on several occasions at the Sacramento workplace to try to convince her to resume the relationship.

The murder occurred on Friday after five in the afternoon when the victim had been working in a well-known furniture store in Palm for fifteen years. His ex-partner, a well-known security guard in the capital's courts where he had worked for years, entered the establishment unseen and pounced on Sacramento from behind with a knife. He stabbed him with more than five stab wounds, some of which were fatal, to the shouts of the customers who were at the time at the checkout line of the store. Pantoja fled the scene and tried to hide in one of the nearby streets, but was chased by an off-duty local police officer and a sworn vigilante who managed to hold him until a police patrol arrived.

The victim was treated at the scene by the health services. A mobile ICU and several doctors tried to revive her for minutes, but some of the stab wounds had affected vital organs and she was unable to overcome the attack. Pantoja was detained next to the parking lot of the establishment, where the weapon used to perpetrate the crime was also found. The store remained closed throughout the afternoon and investigators were taking statements from Sacramento customers and coworkers, appalled at what happened. The security cameras of the establishment that collected the crime were also reviewed.

The couple had broken up on October 13 and since then Pantoja, a bodybuilding fan and father of two children, had appeared at the victim's workplace on several occasions to ask them to resume the relationship. Sources in the case have also explained that the security guard had called Sacramento on countless occasions to try to convince her to return together. She continued with her life, she was also the mother of two children of previous couples, until last November 12, she found the wheels of the car flat when she left work. He went to the National Police station and in the complaint pointed to his ex-partner as the person who could be behind the events.

The victim also reported that, in parallel, she had found signs on a street in the Son Oliva neighborhood and at the intermodal train station in the city offering sex and listing her phone number. Sacramento also targeted his former partner as the person he suspected to be the author of the poster. He explained to the police officers that during the relationship, which lasted for a year, he had not suffered episodes of abuse but that the man had changed his attitude after ending the relationship when he had intensified the phone calls and had begun to introduce himself at your workplace.

National Police officers continue to investigate the crime. This Saturday a statement will be taken from witnesses and family members of the victim and the murderer, who has been transferred to the Son Espases hospital after trying to self-harm himself in the cells of the Palma National Police Headquarters. He is scheduled to go to court on Monday at the Via Germany Courts, where he also worked for a few months.