segunda-feira, 19 de novembro de 2018

Criatividade na natação ...

Os Blocos Lógicos são de grande utilidade para crianças, auxiliando-as na elaboração do raciocínio, passando gradativamente do concreto para ao abstrato.

Com o auxílio dos “Blocos Lógicos”, a criança organiza o pensamento, assimilando conceitos básicos de cor, forma e tamanho, além de realizar atividades mentais de seleção, comparação, classificação e ordenação.

Isso tudo dentro da piscina aliado ao desenvolvimento motor !

A importância do Brinquedo

Gente...

É nítida a importância dos brinquedos no desenvolvimento da criança, pois auxiliam no desenvolvimento cognitivo e motor.

Os brinquedos são considerados importantes aliados no processo de aprendizagem das crianças, em especial as que apresentam certa deficiência.

Através do brincar, a criança desenvolve elementos fundamentais na formação da personalidade, visto que aprende, experimenta situações, organiza suas emoções, processa informações, constrói autonomia de ação, entre outros.


Tudo tem que ser muito bem avaliado e planejado de forma bem coerente, atingindo o objetivo que um determinado brinquedo propõe bem como desenvolver a capacidade motora.

Baseado na maturidade cerebral, a criança apresenta habilidades motoras íntegras e com isso tem iniciativa de ir até o brinquedo e explorá-lo de diversas maneiras. Crianças que apresentam deficiência geralmente não apresentam essa capacidade. A participação dos pais e professores é fundamental, visto que eles apresentam a elas o complexo mundo das brincadeiras, auxiliando-as a explorar o brinquedo da melhor forma possível.

A questão do brincar é tão séria, que um dos princípios da Declaração Universal dos Direitos da Criança diz que: “Toda criança têm direito à alimentação, habitação, recreação e assistência médica!

Sugere-se que toda pessoa em especial, pais e profissionais que fazem parte da formação de uma criança, tenham em mente o quanto é importante repensar na forma de apresentar, oferecer, ou proporcionar certo brinquedo ou uma brincadeira à criança, avaliando o que poderá lhe proporcionar.

Então por que não uma Natação Divertida ????

#acnatacaodivertida
#nadadoresinstantaneos
#DoubleH
Ana Cristina Amaral

Curso de Natação Infantil

Supplements for Runners: From Training to Recovery


Authored by Nate Martins • 

That’s where supplements come in. You’ve no doubt heard the long list of the best supplements and what they can do for overall health: whey protein for recovery, magnesium for bone health, branched-chain amino acid for muscle-building. Each supplement targets a different need and together, they can have holistic benefits in all aspects of training and recovery. Most target either acute performance boosts or long-term health benefits.
We’ve gathered some of the best supplements for training, race day and recovery to incorporate into your everyday training regimen.

A Word on “Feeling” the Benefits of Supplements

Scientific research is a good launchpad when choosing supplements. But it can be hard to find a definitive answer; sports studies are limited, and most are conducted on well-trained young men (so if that’s not you, it’s hard to conceptualize those results).
One of the most important considerations is the personal subjective experience when using a supplement: How do you feel? How are your training times? How are energy levels outside of training?
Of course, there are objective, numerical tests that aim to measure the effect of supplements. But many athletes rely on the subjective approach–those intangible feelings of motivation or energy–instead of tracking performance metrics to see if a supplement is working.
Science supporting supplement use is aplenty (and of varying quality), but remember some effects will be subjective.
A runner showcasing the different benefits of supplements on the body. Glucosamine aids in building cartilage, BCAAs help build muscle and Vitamin D supports bone health

Training Supplements

Training isn’t finished when those running shoes are untied. There are big gains in performance to be had by looking at training comprehensively, which should include considerations for diet and its impact on bone health and muscle mass.
In training, supplements help whole body health, working together to build a body on race day that’s ready for peak performance.

For Muscles: BCAAs

Muscle building isn’t usually a top priority for runners, but it’s essential for keeping those legs strong. Many runners enter a calorie deficit, which can trigger the loss of muscle mass–but BCAAs provide the body with building blocks to maintain muscle mass.1
Branched-chain amino acids, commonly referred to as BCAAs, are a type of essential amino acid, meaning the body cannot produce them–they must be obtained through protein-rich food or supplementation. BCAAs include leucine, isoleucine, and valine. Other essential amino acids include histidine, lysine, methionine, phenylalanine, threonine and tryptophan.
The body produces non-essential amino acids; they’re “non-essential” because it’s not essential to consume them through diet–the body makes them. They include alanine, asparagine, aspartate, cysteine, glutamate, glutamine, glycine, proline, serine and tyrosine.
The body breaks down protein into amino acids, which are absorbed and transported throughout the body like bricks on a conveyor belt, sent to create new proteins and build houses of muscle.
Other benefits of BCAA include protein synthesis (from a study on rats)2 and alleviated skeletal muscle damage (from a study on humans).3
Many BCAA supplements combine the three types of BCAAs: leucine, isoleucine, and valine. Try the Do Vitamins BCAA Supplements, which are free of animal byproducts and fillers, or the Bulk Supplements BCAA powder.

For Bones & Joints: Glucosamine & Vitamin D

For runners, joints can be one of the first things to go after countless hours of pounding feet on pavement. Creaky knees are a familiar but unpleasant sound.
Glucosamine is the supplement of choice here; it’s a natural compound found in cartilage, the all-important tissue cushioning joints. Made from chains of sugars and proteins bound together, glucosamine can be made synthetically, but can also be harvested from the shells of shellfish.
Possessing a natural anti-inflammatory property, glucosamine is used to treat arthritis and osteoarthritis. The body needs glucosamine to help synthesize proteins and fats that form important tissues (chief among them cartilage) and helps form fluids that provide joints with lubrication. Glucosamine is like the body’s WD-40.
There are several kinds of glucosamine, but most supplements feature glucosamine sulfate. Over a three-year period, one study found that long-term treatment with glucosamine sulfate slowed the progression of knee osteoarthritis (osteoarthritis is the most common form of arthritis).4 Glucosamine sulfate also had a greater influence in reducing joint pain during function and daily activities, one study found.5
We suggest the Schiff glucosamine tablets, which contain MSM–a source of sulfur important in the formation of collagen in joints, vital for its support of structural cartilage; the Bluebonnet vegetarian glucosamine also contains MSM.
In conjunction with glucosamine, Vitamin D is a powerful supplement to improve bone health.6
Vitamin D and calcium have a complementary relationship: Vitamin D helps our bodies effectively absorb calcium and phosphorus, strengthening our bones and muscles. The easiest way to get Vitamin D is through sunlight, spurring our skin to synthesize the hormone (but remember to avoid too much sun); it can also be garnered via some foods like salmon, milk, cheese and egg yolks.
Vitamin D is important because runners’ bones take a beating, but interestingly for most, running actually builds bone health (one study found that impact and resistance training in female breast cancer survivors combatted bone loss).7
In healthy people, bones respond to stress by reforming to better handle that stress, in what’s called Wolfe’s Law. For runners, that means bones in the spine and legs, which are exposed to constant stress, should generally be stronger than in non-runners.
Kado-3, a super-charged omega-3 by HVMN, maximizes the effects of Vitamin D with Vitamin K, as they work together to protect bone health.
An image of a shot of espresso, illustrating caffeine provides a performance boost. Another image of a sweet potato, illustrating carbohydrates are the body's most readily-available fuel.

Race Day Supplements

Supplements consumed on race day should work acutely, giving runners quick performance boosts to hopefully shave seconds off their times.

For Energy: Caffeine & Carbohydrates

Caffeine is the classic runner’s supplement, providing quick energy in an easily consumable fashion. We have been using it since the Stone Age, chewing the seeds or bark or leaves of certain plants to affect fatigue and awareness.
Caffeine works like this: as countless neurons fire throughout the day, a neurochemical called adenosine builds up. The nervous system uses receptors to monitor the body’s adenosine levels, and as the day progresses, more adenosine passes through those receptors (making us tired). Caffeine is the same size and shape of adenosine; it attaches to the A1 receptor and when docked, adenosine molecules can’t enter.
Studies have shown that caffeine intake improves exercise performance while also decreasing the perception of pain.8 However, there’s a genetic split in response to caffeine: for some, it could actually make performance worse.9 Best try it before race day to ensure it’s right for you.
Along with caffeine, carbohydrates and carb-loading have been other race day staples for runners. Things like pasta, bagels, rice and other high-carb foods are often used as fuel before starting a race. During races, the most common are gels and energy drinks.
Carbs eaten pre-race are stored as glycogen in the muscles and liver, while carbs eaten during the race will be directly burned.
Glycogen is the body’s most readily-available fuel, powering racers through early miles. But when those carbs run out? Body–meet wall.
Ketone esters like HVMN Ketone can also provide an alternate fuel source for the body; your muscles will first burn ketones, saving glycogen stores for later in the race (more on this below).
But you can also produce ketones while on a ketogenic diet. Recently there has been more interest in training with a ketogenic low-carb diet to achieve a body adapted to use fat and ketones as a fuel. Runners following this diet showed a huge boost in fat burning capacity,10 and there were positive effects of a ketogenic diet on endurance in animal experiments. But there isn’t any conclusive evidence of increased performance in humans (maybe because other changes to metabolism cancel out the increase in fat burning capacity that occurs on the keto diet).11

For Buffering: Sodium Bicarbonate & Nitrate

Turns out baking soda isn’t just for baking–the supplement, called sodium bicarbonate, is used to provide athletes with a boost during sessions of intense exercise. Essentially, it protects the body against acidity.
We’ve discussed lactate previously; during periods of intense anaerobic exercise, lactate accumulates as a result of rapidly burning carbohydrate when the demand for energy is high, and oxygen availability is low. It’s often associated with muscle fatigue but it’s actually the acidic hydrogen proton attached to lactate that’s to blame. When our blood becomes acidic during intense exercise, the brain triggers nausea in the hope of decreasing activity level and thus allowing the body to recycle lactate and regulate blood pH.
Sodium bicarbonate is able to bind the protons that cause acidity, thus reducing overall change in blood pH during exercise. It can potentially provide resistance against fatigue caused by acid accumulation from intense exercise,12 especially for intense exercise lasting up to seven minutes.13
Sodium bicarbonate should be taken about 60 - 90 minutes before exercise, at about 200mg - 300mg. While it mostly comes in powder form, there’s also a gel (Topical Edge) you can use that helps to reduce the risk of stomach upsets caused by the salty sodium bicarb drink.
An image of baking soda illustrating sodium bicarbonate, which can reduce acidity in blood that accumulates during exercise. Also picture is beetroot for nitrates, which helps deliver oxygen to the muscles.
Also on race day, in the early morning darkness of warm-up hours, you might see fellow runners downing shots of beetroot juice. They’re trying to get nitrates–which were once villainized by association with processed meat in the 1960s.
Nitrates trigger vasodilation (the dilation of blood vessels), which allows more oxygen to be delivered to the muscles. It’s a molecule produced by the body in small quantities, but is mostly obtained by eating vegetables; chief among them is beetroot juice, but spinach, arugula, turnips and even dark chocolate (as this study in cyclists found)14 can also be good sources of nitrate.
The benefits of nitrate peak at about two or three hours post-ingestion,15 so a morning smoothie (with spinach, mint, arugula, celery and beetroot juice) on race day might be the best way to get the necessary nitrates before the race kicks off.
Research suggests that beetroot juice can also help reduce blood pressure,16 and taking about 5-8 mM of inorganic nitrate may positively influence physiological response to exercise.15
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