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BCAA - BCAA HIGH INTENSITY EXERCISE

The term BCAA BCAA or means three essential amino acids valine, leucine, isoleucine. In sports these amino acids are not important for increased performance, but are relevant to slow muscle catabolism and promote protein synthesis, aiding in recovery after intense workouts. Some people will hire them even before the sports performance, personal experiences, however, my advice is to employ purely for the purpose of reconstruction of damaged muscle tissue just after physical activities, as follows: x 1 g per 10 kg body weight within 15-20 minutes after exercise and most importantly with sugary fruit juice. You will most certainly ready for the next engagement, as by their actions are also able to counteract the production of lactic acid, to prevent fogging from mental fatigue and even to preserve the immune system.

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I propose specific resistance exercise for my roles is usually used during periods of so-called "recall" that even a single coach, once properly instructed each group can manage simultaneously without using employees who often only companies of high-level have the option to have. This proposal is also an incentive for the development of the resilience of the athletes as the player is forced to repeatedly "Pay" for the debts of oxygen during the various repetitions.

Divide your group into three subgroups comprised of:

1 Exteriors (defenders and midfielders)

2 Midfielders

three central defenders and forwards

The first train with Serie of 5 x 150 meters (see figure) with a slight recovery to climb in the race, before retracing the route taken by the high intensity side of the field (part 1) the second recovery (section 2 °) along the diagonal, the third (3 rd section) a shorter length of the diagonal and the last (4 th section) a distance even shorter. The group of midfielders are training with Set of 8 x 100 meters at 85/95% of the max intensity, with very slight recovery in travel distances and also to climb, keeping the pace high on the long side of the field forward, slow release throughout the short side, goes around the side opposite the long and recovery on the short side until you see the sign of the big, high pace to go over the 100 meters, then recover to the side of the large, then small area on the side and then from pole to pole. The third group of Forwards Defenders will also play a central and classical intermittent 10 "/ 10" on 50 meters with passive recovery on the spot.
for reporting guideline 22/26 seconds the time path of 150 meters for the Elite Player and 18/20 on the second 100 meters.

Example:

Group 1: 2 x 5 x 150 m. rec.tra Series 4 '

Group 2: 2 x 8 x 100 m. rec.tra Series 4 '

Group 3: 2 x 4' (10 "/ 10") x 50 m. rec.tra Series 4 '

I put the limit of 30 "travel time on the 150 meters and 20" on the 100 meters and combining them with other game at high intensity. If you believe that your team needs to develop further resistance can increase the work by adding a further series keeping the recoveries of 4 'between sets.

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ALS: Amyotrophic Lateral

Very present and brought to the fore at this time the theme SLA, many talk about but few really know what sia.La game between players and former players of Fiorentina and Milan, held at the beginning in October 2008 in honor of Stefano Borgonovo, former player of both teams and now suffers from ALS, he did speak again of this disease and the relationship it has with football. On it were written many inaccuracies and, therefore, it is worth trying to clarify some issues, so who better than Professor Arcelli could give us some explanations about it.

What is ALS?
E 'Syndrome Lateral Sclerosis, a disease that progressively cripples the various muscles of the body. It is caused by the fact that motor neurons are affected, namely those nerve cells (neurons) from which there is "orders" to contract muscles. A second motor neuron damage may be initially affected the lower limbs, the upper ones, or the muscles that allow you to speak or swallow or breathe. Then the problems will gradually extend to other muscle groups. Who is affected remains lucid until the end.

Which players have been affected?
were suffering from ALS (and died) Fulvio Bernardini, great player of Rome and former national coach, Armando Segato, former player of Sampdoria and Ernst Ocwirk Guido Vincenzi, former Milan players Giorgio Rognoni and Narciso Soldan, the former Genoa captain Gianluca Signorini, Adriano Lombardi, Lauro Minghelli and more. In line in principle, to be most affected were the players in midfield, while goalkeepers are very rare.

It affected only are the players?
Absolutely not. It 's a disease that annually affects one in three people per 100 thousand inhabitants. They had already identified 150 years ago and, therefore, is not true that, contrary to what some claim, that the first to fall ill and die (in 1941) was Lou Gehrig, one of the most famous American baseball players (ALS, because of it, is also called "Gehrig's disease). The disease, however, affects everyone: athletes and non athletes. Speaking of players, however, it must be said that among the Italians proved to be particularly common, almost five times more frequent than in the general population. Among those studied (about 24 000), became ill with ALS a player every 50 000.

What is the cause of ALS?
is not yet at all clear. It is known that in many cases the motor neurons of those affected by ALS are no longer able to manufacture an enzyme called superoxide dismutase or SOD1 copper / zinc. This prevents them to defend against free radicals, molecules that form very aggressive in the body for various reasons, which explains why they are damaged beyond repair. This valued theory whereby to cause damage to motor neurons is the lack of copper. Others, however, especially with reference to soccer players, they give importance to the trauma suffered in the legs or head. A hypothesis that is gaining credit is linked to the substances used to treat the grass of the field, such as fertilizers and pesticides. Some people think that the blame is to be found in the use made by the players in very considerable quantity of drugs, such as anti-inflammatories or extracts of the adrenal cortex or more. Some also think the use of performance-enhancing drugs.

It was also argued that a role is also possessed by supplements in particular the branched chain amino acids and creatine.
does not make sense. Sports fans have begun to use the branched chain amino acids in the late eighties and again after creatine. At that time, nearly all football players of ALS patients had already stopped playing for years.