Let me be clear, far be it from us to assume a polemical or inquisitive role; we do not intend to take any position on the training or school of thought of the many professionals in circulation. In any case, we believe it is right to underline that, in the "field of gyms, there are numerous clichés to be dispelled.
present the day after an intense workout are due to lactic acid: perhaps the mistake you hear most often, nothing more inaccurate.The disposal of lactic acid accumulated during physical exercise takes place in a much shorter period of time (between 20 minutes and 2-3 hours). This period varies from person to person and depends mainly on the degree of training and the type of refreshment (for example, an adequate cool-down causes a more rapid disappearance of lactate from the body).
Muscle pains are probably due to microtrauma of the myofibrils, to an increase in blood and lymphatic activities, with consequent sensitization of the areas, and to the consequential post-contractile inflammatory processes.
high or low.The rectus abdominis (muscles erroneously subdivided into high and low) are actually two parallels that originate above the xiphoid process of the sternum and from the 5-6-7 costal cartilage; inferiorly it is inserted on the pubic symphysis.
Many of the exercises that should involve the "lower abdominals" actually involve movements that often stimulate the ileo-psoas and are not only useless but often harmful.
The Ileo-psoas is a muscle formed by the iliac muscle (with proximal origin on the lumbar vertebrae) and by the large psoas (originating from the inner face of the iliac bone); the two heads converge inferiorly in a single insertion on the lesser trochanter of the femur. An excessive shortening of it is at the basis of postures of hyper-lordosis.
As previously analyzed, the rectus abdominis does not fit on the femurs, but on the pubic symphysis. To avoid involving the iliopsoas, in the exercises from the supine position it is wrong and harmful to start with the lower limbs close to the ground, it is instead correct to maintain an angle of 30 ° or more.
So remember that it is very difficult to involve only the upper or lower part of the rectus abdominis with just one exercise. Some exercises "might" emphasize the effort on one or the other segment, but in general what makes the difference is the subjective genetics.
it would be better to start with a "moderate intensity aerobic activity, which you are able to last for a long time."It often happens to see seriously overweight people in parks who try to run as long as possible with incredible physical efforts (almost always a few minutes). In these cases, both the cardiovascular system and the joints are subjected to excessive and harmful strains.
The optimal working range to lose fat mass is between 60-70% of the maximum heart rate, as the use of lipids as an energy source increases with the duration of work and decreases as the intensity approaches the maximum. oxygen consumption It is evident that a brisk walk is generally sufficient to maintain this intensity for at least 20-30 minutes.
As far as weight training is concerned, it must not be demonized at all, it instead plays a fundamental role in increasing lean mass, metabolic potential and consequently the basal metabolism.
, if qualified, is required to give you important advice for adequate eating habits and a correct lifestyle; cannot prescribe diets.
However, low carbohydrate diets are often ketogenic, as they increase the presence of ketone bodies (by-products of incomplete lipid catabolism due to the absence of carbohydrates) in the plasma.
The proponents of the method state that the dietary deficiency of carbohydrates causes the mobilization of fats for energy purposes. But let's analyze the negative aspects; a diet low in carbohydrates causes rapid depletion of glycogen stores with consequent negative repercussions on training and also reduces lean mass due to increased protein catabolism.
The ketogenic diet is also potentially uncomfortable, decompensating the body from various points of view.
