The effect of the alcohol in sports

The alcohol is a sustance that need a lot of carefull because it moderade intake can be harmful for the practise of sports.

The Alcohol isnt prohibited in all the sports disciplines but there are some where you can't drink alchol because you need to manage cars or tools like in archery or car races, in the rest of sports the intake of alcohol isn't forbidden but it can influence the strong, coordination and efficiency.
The etanol affect to the nervous system may causing first the euphoria and after more strong but the final effect is depresive, it depresses the capacities of the person for all the situations and it reduce the reflexes, it also makes your movement slower and your coordination goes less and less and if you drink a lot of alcohol it can make you see less and less, also the alcohol can make you deshydratate during the sport practise and also you loose a lot of vitamins and minerals that are esencial for the sport.

Also the etanol is absorbed fastly by the organism and it hinders the metabolism and it makes you get weight, also the continiun drink of the alcohol will make your proteins get less effective, for all the reasons i have said it's obvius that the alcohol make you framerate less effective and also it makes your proteins to be less effective and also makes you fatter, so its important that if you are going to do sports dont drink before and also its recomended that you can't drink 2 glasses of alcohol boys and 1 glass girls or you are going to have cardiovascular problems.

Team Sports and their advantages

The practise of sport is one of the most important activities for the Teenagers. But if the sport its a team sport, the benefits are much more.
Some studies say that teenager spend more than six hour diary doing activities like watching television,surfing internet, chatting with friends...
We're in the era of the technology and its beneficial that teenagers are related with this world. But if the time you spend at the school and the time you spend doing the homework at your home the result is an excess of an sedentary activity. And that isnt beneficial for the health. It is not infrequent that  the teenager that have done sport in their childhood leave their sports after the puberty. The excuse is that they dont have enought time for everything. And they have the truth and that's why the parents need to teach their childs how to organize their time for doing a large diversity of activities in that activities 1 need to be sport. And if there are team sports its better because you are going to learn:

• Discipline: We all know that its too hard for teenagers to be discipline. The practise of a team sport are going to teach them the importance of discipline without they know it. And they are going to see how the team works if everyone have a very good discipline.

• The importance of the rules: Generally, sports help the teenagers to know the importance of the rules. In the teams that they practise the teenagers see how if they dont follow the correct rules they prejudice the rest of the team.

• Team Work: That maybe is the first taught of the team sports, the boys and girls learn how to work in groups, they learn the importance of work together and also to trust in others. 

• Leadership: Another aspect is that the practise of team sports is that teenagers learn what is leadership, its importance and the funtion for the team. A leader can guide the rest of the team and gain the trust of the others

• Frustration tolerance: It is true that team sports like individual ones you are going to win and loose a lot of times but its demostrated that in the team sports it is adquired a much solid frustration tolerance of the looses and that is an important point for all the adults.

• Victorious without being overbearing: Like the frustration tolerance the wins in sport team without prepotency is another important point for all the adults.

How to have a good and balanced diet.

 This "guide" are based in 3 conceps: Moderation, Balance and variety. For eat correctly is important to do it correctly. 

-The moderation consist in eating with moderation and distributed during the day. 

-The variety consist in eating different types of foods and balance consist in avoiding the food that makes you feel bad and don’t eating the same food everytime. 

All of this is going to be possible if you want to do it if you don’t want to do it you are going to leave it after a few days.

If you want to learn how to do it I’m going to explain to you:

First of all you are going to need to write a list of food that you are going to eat, start with the food you consume in 3 or 4 days, for have an idea for where do you need to change, write the amount of food you eat and at what hour do you do it. After a few days mark in your paper the number of changes you want to do, reduce portions, change some food, etc. And apply it gradually. Every month compare it with the last month to see your progress.

 

Warning: Do it slowly changing it gradually.

Daily, you need to eat some variety of food that includes:

·         Bread and products of integral grains.

·         Fruits and vegetables.

·         Milky products

·         Fishes and Meat

·         Food with fiber

The amount of food is according with the calories recommended, I recommend you to go to a medic to tell you how many do you need to have.

Eat much grains, fruits and vegetables. You need to eat from 6 to 11 portions of bread, rice, cereals and pasta. Also you need to eat from 2 to 4 pieces of food and from 3 to 5 pieces of vegetables.

Eat portions moderated. If you eat the food you like in moderated portions is easy to eat what you like and eat properly too.

Eat regular meals. When you don’t eat a meal regularly you need to eat more and more and you eat too many food it happens because the body need the try to compensate the nutrients that he loses before. It doesn’t matter so much when you do it but you must eat them regularly or you are going to have a problem. Just don’t eat so much food 3 hours before of sleeping. If you are going to eat something between your meals it must  be a little portion.

 Drink so much water. Don’t change the water for alcohol, sugar drinks or other drinks, because there’s no other best drink than water. The alcohol ports a lot of calories but any nutrition.

How to get fit after Christmas

When you think about getting fit after Chrismast our first idea is go to a gym or to dont eat. Obviusly you can go to a gym but if u cant afford it you can also train in your house.You can do all of this exercises in the order you want

¿What do you need?
For train in the house you dont need much things, just the only thing u need is a big room for dont break anything, any room where you can lie down. Also you are going to need a little pad for be confortable, in all the exercises i'm going to mention you dont need anything but also you can buy a running machine or something that helps you to get fit.


¿How many time do i need to train?
For get fit and dont have any problems, you need to train minimum 3 times a week, with 1 hour per time. Also you need to be constant for get a nice train


¿How do i need to train?
Before starting the training  it's necesary to warm up you can do it just running 5 minutes.
Now im going to show you what exercises you need to do every time. From exercise to exercise you have to rest maximum 5 minutes. Also with each exercise i'm gonna show you a video where you can see how to do it.


-Squads (3 series/10 repetitions)
You need to stand up with your feets in the same line that your shoulders and start to lower your hip like if you were sitting on a chair. Also you can put a chair behind you but you cant hit it just use it as a mark.

https://www.youtube.com/watch?v=UXJrBgI2RxA


-Pushups (3 series/12 repetitions)
You need to lie down and put your hand in the same line than your shoulders. Now you need to put your feets together and go up and down without touching the floor. Also if you are not able to do this you can do the same but putting your knees on the floor.

https://www.youtube.com/watch?v=NECcLiefy0M

-Abdominals(2 series/20 repetitions)
All of us have done some abdominals anytime but if you didnt i'm going to tell you how to do it, first lie down face up and put your hand behind your head, rise your knees and mimic the movement of a bicycle with your legs. Touch your right knee with your left elbow and your left elbow with your right knee.

https://www.youtube.com/watch?v=9FGilxCbdz8

-Stretching
After doing all the exercise, is recomended to stretch. You are going to cooldown and your going to avoid injuries.