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riding Gym

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riding Gym
You go up 1 to week. You would like to keep in shape between classes. You are cavalier of good level. You want a quick and specific physical preparation. Riding Gym is designed for you!
By Dr. Stéphane Cascua, sports physician and competition rider. Mathieu Pinet drawing
This session lasts 15 to 30 minutes. It is advisable to carry out 1-2 times a week. It is a good "wakeup call" to make the most of your resume weekend. If you accumulate hours on horseback or if you chain the obstacle course, it allows you to gain fluency. Remember the words of Michel Robert, the French rider most successful in his interview for SANTESPORTMAG SENIOR No. 1. He claimed to be in much better shape on the ground ... in better shape than many young riders ... since he was regularly in the gym and yoga.
Ghost rider
For more specificity, for more efficiency in no time, you will recognize equestrian positions, sitting or "suspended". So good muscle chains are put to use, coordination is optimized. Joints and back are relaxed in the most useful areas. Whenever possible, an instability parameter is added to reproduce the balance of work involved on the horse in motion. It is recommended to use a "Swissball" or "fitball". These large balloons are for sale on the net or in the great sporting distribution for a low price. Otherwise, a single ball resting on a chair can do the trick.
Exercise 1: Strength and coordination suspended.
In hanging position, make small flexion extension, as if you amortissiez movement gallop suspended. Keep your back straight. Look ahead.
Do 20-40 repetitions or more until the action is deformed or thighs burn.
Try, combine and chain variants
They are useful in varying the stresses and increase difficulties.
Perform the movement on a mattress and foot peaks on the edge of a step, heels in the air.
Put a backpack with more and more books.
Hold a ball between your knees as if you clench your legs
Hold bottles increasingly filled in each hand. Go back and hands as if you were following an extended canter. You work the tone of the upper back.
Hold elastic hanging from a door handle or a window railing. Turn off and pull through small jerky movements as if you were trying to find the constraints of a horse pulling.
For each variant, try to close your eyes.
Exercise 2: strength and coordination sitting in the saddle
Lie down. Put your heels on the seat of a chair or better on swissball. Spread them to the maximum. Mount the basin and then make small movements of camber to the rhythm of the trot or gallop seated.
Perform 20-40 repetitions and 1-3 sets.
Try, combine and chain variants.
Crush elbows on the ground, closer to your shoulder blades.
Take bottles increasingly filled and slowly move your hands as if you were following the movement of the mouth.
Hold a ball between your knees as if you clench your legs.
Close your eyes.
Exercise 3: suspended Flexibility
Lie on your back. Grab your knees bent. Place them on each side of your chest ... you relax both your back and hips.
Keep the position for 30 seconds. Increase the voltage 10 to 20 seconds! ... For that you can grab your ankles.
Exercise 4: Flexibility, strength and coordination sitting in the saddle
Sit on a ball or a swissball placed on the seat of a chair. Spread good knees. Turn the ends inward, like a horse.
With your buttocks, fully mobilize the ball before backward, sideways and diagonally ... as if you were following the movement of the seat or as if you realize transfers of your body weight.
Do this exercise 1-5 minutes. Abs and back muscles work and finely coordinate. The spine becomes more flexible in areas needed for riding.
Try, combine and chain variants
Move your hands when your back is rounded, back when the arches like if you were following the movement of the mouth. Take a bottle in each hand or shoot a rubber band.
Lift the right foot. Keep the balance as long as possible. Same thing left. Try to take off both feet. Under these conditions of instability abdominals are working hard.
For each variant, try to close your eyes.

Doctor Stéphane CASCUA. - 28 novembre 2011.

Conflicts of interest: the author or authors have no conflicts of interest concerning the data published in this article.


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The Iroman lack of iron, the other sports too!

Doctor Stéphane CASCUA.

Iron is essential to your health and performance. It is a central component of hemoglobin. The latter is contained in red blood cells and gives it color. It is the iron that captures oxygen when blood passes through the lungs. It carries the precious gas to muscles. When they arrived, it drops its cargo which then allows the burning of energy substances and muscle contraction.

When you run or when you jump, your heels hit the ground and the fat pad of the foot of the plant is crushed. It is through many blood vessels. These red blood cells burst and release their hemoglobin. Iron is released into the blood and pass into urine.

Muscle contains a twin sister of hemoglobin, myoglobin. The latter also contains a lot of iron which sets some oxygen. This small local reserve allows starting the contraction before the blood vessels do not provide the necessary complement. When you experience aches, your muscle membranes are victims of micro-fissures. Myoglobin and iron leaves the muscle and gaining the blood. The precious metal is eliminated in the urine.

When you make an effort, the majority of blood flow is directed towards your muscles. There remains very little to the digestive tract and the bladder wall. These organs suffer from lack of oxygen and are shaken with every stride. Small areas are damaged and start to bleed. Red blood cells and iron are lost in the feces and in urine.

You enter the assiduous why athletes often lack iron, especially if they do not take care to concoct "menus and recipes" adapted. Sports are even more concerned since all these iron losses are added the massive elimination of blood during menstruation!

That is why it is good to occasionally perform a blood test to assess the stock in body iron. This levy is necessary when it comes to review a state of fatigue. It unnecessary to dose iron in the blood because the body is able to keep within the limits of normal while the reserves are at their lowest! It is necessary to measure levels of "serum ferritin" because this structure is the storage form of iron.

The bone is strengthened or crack in contact sports

Doctor Stéphane CASCUA.

Each sports movement constitutes a solicitation for the bone structure. At each reception process, the tibia runner undergoes vibratory impacts. Unrolling not, the hiker twists slightly small bone in his foot. Even the body-builders, powerfully contracting its muscles, pulls on his bone.

Each strain injures a little bone of sports. Fortunately, during the rest period, the bone trying to rebuild. If time allows, if they bring him the necessary food, it is repaired! It reconstructs even louder than before as if to prepare for new mechanical attacks. This phenomenon is called by coaches cycle decompensation / overcompensation. This process has been described in many body organs and functions: muscle, stock energy, hormones, etc. It is a key driver of growth.

Thus, it was shown that the well-trained marathoner had stronger bones than sedentary. Indeed, its more dense bone structure, higher in fiber and calcium. In addition, the microscopic architecture of the bone is perfectly oriented along the axis of mechanical stresses.

Indeed, the chemical structure of the bone is comparable to reinforced concrete. The protein network is the steel rods. Calcium is comparable to concrete mired these metal axes. At the hip and pelvis direction of the bone structure is very characteristic. On a radiograph, it is found that the fibers leave the femur, the thigh bone, tilt in, come from hip to withstand the weight of the body resting on the hips. The lines of force from the right leg and left leg meet in the middle of the basin and support each other in the manner of the nave of a church.

Physical activity associated with a sufficiently high protein diet, vitamin D and calcium is a great engine of bone construction. This cocktail is particularly useful to hinge periods of life. During growth, it is necessary to eat 4-5 dairy products every day to build strong bones. It should also move: it is essential to practice a sport requiring the running and jumping at least 3 times a week for 30 minutes. In the absence of impact, bones harden less. It has been shown that a young competitive swimmer had lower bone density than sedentary because he was deprived of gravity during those long hours of pool training. In addition, bone densification stops 25 years. At this age you have made up your bone capital for life!

In adulthood, sport reinforces very hard bone and the amount of calcium necessary for the maintenance of bone is still debated. In case of fracture, the rest of the broken area needed a few weeks to allow to "ensnare" the broken area. In addition, gradually increasing mechanical stress are indispensable to "mechanize" the callus. Again, they help to guide the fabric of the bone in the center of the constraints to prepare him for his mission. An increase in calcium intake in consolidation period is proposed by some doctors without that interest has been really shown.

After menopause, the bone structure is gradually degraded to make the brittle bones is osteoporosis. Ladies, remember, your resistance to hip fracture depends on your diet and your sport for 25 years! If physical activity after menopause can no longer denser bones, reduces the loss of bone tissue. So it is advisable to go see jumping around or jog. It is also good to make the soft gym to maintain bone strength to strength. To make the most of this stimulation, it is again necessary to take 4-5 dairy products daily. It should also go out every day to enjoy the sun and make the vitamin D essential for the absorption and calcium binding. Fresh coordinating sports such as Thai Chi or "balance workshops" have proven effective in reducing the risk of falls and fractures.

If the sporting activity is excessive, the micro-cracks caused by impacts on the bones fail to consolidate over the rest. Rather, these lesions worsen in the next workout. Finally the splits right through bone, it breaks without any violent trauma. It is the stress fracture. In a postmenopausal woman, it was demonstrated that 6 hours of sport load per week may be sufficient to break insidiously bones. Among younger adults, this type of injury is favored by dietary deficiencies and hormonal disorders. Lack of calcium, vitamin D and protein alters the rebuild bone victim of microcracks in the exercise. Insufficiency sex hormones reduces the stimulation microscopic chemical plants be responsible for the synthesis of bone tissue. Functional changes occur when the deep depletion of the body. That kind of burnout is most often diagnosed in women because it causes menstrual irregularities and a cessation of menses. The victim is found in a state of "early menopause". In humans this hormone suffering is more insidious but it exists and its effects on bone density are comparable. The sports overwork cocktail, dietary deficiencies and disappearance of rules typically found in young women anorexic. Faced with a stress fracture, the sports physician must remain vigilant. It should not simply treat a "bone". It has an obligation to support a whole person, he is responsible for seeking overtraining or behavioral disorders.

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