Hoy hablamos de algunos alimentos con capacidades especiales para elevar el rendimiento, disminuir la inflamación y acelerar la recuperación.

uffff! capítulo solo para obsesivos por el calculo exacto de su alimentación en entrenamientos y competencia. Nos fuimos en la profunda con cálculos y estimaciones.

Nuestros auspiciadores:

@canintervenciones y www.cantintervenciones.cl

@idealbiomechanics y www.idealbiomechanics.com

www.mtinka.com

Nos vemos en https://www.instagram.com/leolagoshausheer

Escuchemonos en:

Spotify: https://open.spotify.com/show/5mHABG1JMzkDDzcQy1oxxy

Youtube: https://www.youtube.com/@leonardolagoshausheer/podcasts

Amazon Music: https://music.amazon.es/podcasts/42b9e4e9-8025-4f77-9fe0-0e09b129afb6/10x-sports-science

Apple Podcast: https://podcasts.apple.com/us/podcast/10x-sports-science/id1763449844

Castbox: https://castbox.fm/channel/id6255993?country=es

En este capitulo revisamos las bases celulares y bioquímicas de la producción de energía.

Sigue a nuestros amigos de @cantintervenciones y @idealbiomechanics

Nos vemos en https://www.instagram.com/leolagoshausheer

Escuchemonos en:

Spotify: https://open.spotify.com/show/5mHABG1JMzkDDzcQy1oxxy

Youtube: https://www.youtube.com/@leonardolagoshausheer/podcasts

Amazon Music: https://music.amazon.es/podcasts/42b9e4e9-8025-4f77-9fe0-0e09b129afb6/10x-sports-science

Apple Podcast: https://podcasts.apple.com/us/podcast/10x-sports-science/id1763449844

Castbox: https://castbox.fm/channel/id6255993?country=es

Hoy te cuento algunas claves para conocer si tu musculatura esta en condiciones para realizar un deporte.

Hablamos del core abdominal, pruebas de fuerza de cadera y abdomen, entre otras cosas.

🐕 🐕si quieres EDUCAR a tu PERRO no dudes en contactar a CAN INTERVENCIONES

https://instagaram.com/canintervenciones y www.canintervenciones.cl

Nos vemos en https://www.instagram.com/leolagoshausheer

Escuchemonos en: Spotify: ⁠⁠https://open.spotify.com/show/5mHABG1JMzkDDzcQy1oxxy⁠⁠

Youtube: ⁠⁠https://www.youtube.com/@leonardolagoshausheer/podcasts⁠⁠

Amazon Music: ⁠⁠https://music.amazon.es/podcasts/42b9e4e9-8025-4f77-9fe0-0e09b129afb6/10x-sports-science⁠⁠

Apple Podcast: ⁠⁠https://podcasts.apple.com/us/podcast/10x-sports-science/id1763449844⁠⁠

Castbox: ⁠⁠https://castbox.fm/channel/id6255993?country=es

Me aburrí de que te mientan, acá te dejo los que las marcas no quieren que sepas. ¿Que vimos en este capítulo?

1. ¿Cómo elegir una zapatilla?
2. drop
3. rockers
4. uso de plantillas
5. otras yerbas

🐕 🐕si quieres EDUCAR a tu PERRO no dudes en contactar a CAN INTERVENCIONES https://instagaram.com/canintervenciones y www.canintervenciones.cl

Nos vemos en https://www.instagram.com/leolagoshausheer

Escuchemonos en: Spotify: ⁠https://open.spotify.com/show/5mHABG1JMzkDDzcQy1oxxy⁠

Youtube: ⁠https://www.youtube.com/@leonardolagoshausheer/podcasts⁠

Amazon Music: ⁠https://music.amazon.es/podcasts/42b9e4e9-8025-4f77-9fe0-0e09b129afb6/10x-sports-science⁠

Apple Podcast: ⁠https://podcasts.apple.com/us/podcast/10x-sports-science/id1763449844⁠

Castbox: ⁠https://castbox.fm/channel/id6255993?country=es

En este capítulo de cuento estrategias para ahorrar energía, mejorar los ritmos y prevenir lesiones. Además revisamos las fake técnicas, aquellas cosas que son un mito más que una realidad.

🐕 🐕si quieres EDUCAR a tu PERRO no dudes en contactar a CAN INTERVENCIONES https://instagaram.com/canintervenciones y www.canintervenciones.cl

Nos vemos en https://www.instagram.com/leolagoshausheer

Escuchemonos en: Spotify: https://open.spotify.com/show/5mHABG1JMzkDDzcQy1oxxy

Youtube: https://www.youtube.com/@leonardolagoshausheer/podcasts

Amazon Music: https://music.amazon.es/podcasts/42b9e4e9-8025-4f77-9fe0-0e09b129afb6/10x-sports-science

Apple Podcast: https://podcasts.apple.com/us/podcast/10x-sports-science/id1763449844

Castbox: https://castbox.fm/channel/id6255993?country=es

Te dejo los artículos que usé:

Saunders, P. U., et al. (2004). Factors affecting running economy in trained distance runners. Sports Medicine, 34(7), 465-485. https://doi.org/10.2165/00007256-200434070-00005

Novacheck, T. F. (1998). The biomechanics of running. Gait & Posture, 7(1), 77-95. https://doi.org/10.1016/S0966-6362(97)00038-6

Heiderscheit, B. C., et al. (2011). Effects of step rate manipulation on joint mechanics during running. Medicine & Science in Sports & Exercise, 43(2), 296-302. https://doi.org/10.1249/MSS.0b013e3181ebedf4

Moore, I. S. (2016). Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy. Sports Medicine, 46(6), 793-807. https://doi.org/10.1007/s40279-015

Mito: Zancada Más Larga es Siempre Mejor
Referencia: Novacheck, T. F. (1998). The biomechanics of running. https://doi.org/10.1016/S0966-6362(97)00038-
Todos Deberían Correr a 180 SPM: Heiderscheit, B. C., et al. (2011). Effects of step rate manipulation on joint mechanics during running. https://doi.org/10.1249/MSS.0b013e3181ebedf4
Correr a Ritmo Constante es Siempre Mejor: Moore, I. S. (2016). Is there an economical running technique? https://doi.org/10.1007/s40279-015-0445-y

Hoy revisamos las estrategias para recuperar de manera correcta despúes de una ejercicio intenso.

Además revisamos las fake técnicas, aquellas cosas que son un mito más que una realidad.

🐕 🐕Tenemos auspiciador! si quieres EDUCAR a tu PERRO no dudes en contactar a https://instagaram.com/canintervenciones y www.canintervenciones.cl

Nos vemos en https://www.instagram.com/leolagoshausheer

Escuchemonos en: Spotify: https://open.spotify.com/show/5mHABG1JMzkDDzcQy1oxxy

Youtube: https://www.youtube.com/@leonardolagoshausheer/podcasts

Amazon Music: https://music.amazon.es/podcasts/42b9e4e9-8025-4f77-9fe0-0e09b129afb6/10x-sports-science

Apple Podcast: https://podcasts.apple.com/us/podcast/10x-sports-science/id1763449844

Castbox: https://castbox.fm/channel/id6255993?country=es

Te dejo los artículos que usé:

• Peake, J. M., et al. (2017). Recovery after exercise: Cold water immersion and compression as post-exercise recovery techniques. Frontiers in Physiology, 8, 47. https://doi.org/10.3389/fphys.2017.00047
• Sawka, M. N., et al. (2007). Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377-390. https://doi.org/10.1249/mss.0b013e31802ca597
• Jäger, R., et al. (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8
• Zainuddin, Z., et al. (2005). Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. Journal of Athletic Training, 40(3), 174-180. https://pubmed.ncbi.nlm.nih.gov/16284637/
• Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British Journal of Sports Medicine, 44(3), 179-187. https://doi.org/10.1136/bjsm.2009.065565
• Hill, J. A., et al. (2014). Compression garments and recovery from exercise-induced muscle damage: A meta-analysis. British Journal of Sports Medicine, 48(18), 1340-1346. https://doi.org/10.1136/bjsports-2013-092456
• Fullagar, H. H., et al. (2015). Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports Medicine, 45(2), 161-186. https://doi.org/10.1007/s40279-014-0260-0
• Herbert, R. D., & de Noronha, M. (2007). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, 4, CD004577. https://doi.org/10.1002/14651858.CD004577.pub2
• Jackman, S. R., et al. (2010). Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Medicine & Science in Sports & Exercise, 42(5), 962-970. https://doi.org/10.1249/MSS.0b013e3181c1b798
• Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z
• Powers, S. K., & Jackson, M. J. (2008). Exercise-induced oxidative stress: cellular mechanisms and impact on muscle force production. Physiological Reviews, 88(4), 1243-1276. https://doi.org/10.1152/physrev.00031.2007
• Babault, N., et al. (2011). Neuromuscular electrical stimulation improves muscle function and enhances voluntary strength transfers. Medicine & Science in Sports & Exercise, 43(1), 212-219. https://doi.org/10.1249/MSS.0b013e3181e87636

Hoy hablamos sobre la progresión gradual en el entrenamiento deportivo. Este enfoque no solo es esencial para mejorar tu rendimiento, sino también para evitar lesiones que pueden detener tu progreso. Te dejo los articulos.

• Fry, A. C., Kraemer, W. J., Van Borselen, F., Lynch, J. M., Marsit, J. L., Roy, E. P., ... & Fleck, S. J. (1991). Performance decrements with high-intensity resistance exercise overtraining. Medicine & Science in Sports & Exercise, 23(4), 501-507. https://doi.org/10.1249/00005768-199104000-00017
• Hickson, R. C. (1980). Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology and Occupational Physiology, 45(2-3), 255-263. https://doi.org/10.1007/BF00421333
• Joyner, M. J., & Coyle, E. F. (2008). Endurance exercise performance: the physiology of champions. The Journal of Physiology, 586(1), 35-44. https://doi.org/10.1113/jphysiol.2007.143834
• Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688. https://doi.org/10.1249/01.MSS.0000121945.36635.61
• Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., ... & Urhausen, A. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Medicine & Science in Sports & Exercise, 45(1), 186-205. https://doi.org/10.1249/MSS.0b013e318279a10a
• Phillips, S. M. (2004). Protein requirements and supplementation in strength sports. Nutrition, 20(7-8), 689-695. https://doi.org/10.1016/j.nut.2004.04.009
• Gabbett, T. J. (2016). The training—injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine.Soligard, T., et al. (2016). How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury. British Journal of Sports Medicine.
• The Importance of Gradually Increasing Weights and Intensity in Your Workouts. Thomson Scientific.