Ciencias naturales

DIET
Athletic performance has a direct bearing on the quality of food ingested by the swimmer. Food,water and oxygen are the ingredients through which the human metabolism and energy gets formingelementsof new tissues.The amounts of each nutrient vary in people according to age, sex, height, weight, texture, type of sport practiced, among others.

1. Carbohydrate (CHO): These are themost important source of glucose, the best sources are rice, pasta, potatoes, cassava, sweet potatoes, breads, crackers, grains (beans, lentils and chickpeas) and fruit, but also in the honey , jelliesand candy, which must be consumed in moderation. There must be a balance between them in each day to ensure good sources of energy and glucose.2. Fats: These are the most concentrated source ofenergy, is recommended to consume polyunsaturated fats in the oils of corn, sunflower, soy, margarine, peanut butter, walnuts and almonds and monounsaturated fats, heart-protective olive oil and canola,mainly.3. Protein: Its main function is to build, maintain and repair tissues, for example, good nutrition musculares.Una including beef and chicken without skin, fish, tuna, eggs, milk, yogurt andlow fat cheeses.
4. Vitamins and minerals do not provide energy, but they are vital to the body by the variety of functions they perform.5. Water and Electrolytes: Water is essential when it comesto athletic performance, as people lose water through sweat during physical exertion. It is necessary to drink water before, during and after exercise in amounts properly distributed, to preventdehydration and a decrease in the activity.
EXERCISES
Cardiovascular exercises, also called aerobic, are those that move the larger muscles of the body during a period of at least 20 minutes at anintensity of between 50 and 80% of maximum exercise capacity.If you do cardio 3 to 5 days a week for 30 minutes each session , because, you can get to make the most profit for the year.It is highly...