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      "title": "MOST FREQUENT ERRORS WHEN TRAINING",
      "body": "Training requires a process  of discipline and adaptation is a fundamental part of our health since exercise brings multiple benefits to our body. Achieving a sculptural body without much effort and in a short time is the dream of the majority, but the reality is that it requires dedication and a good professional orientation. Not all of them need the same exercises or in the same proportion everything will depend on the objective that is set as a goal, in this sense it is important a good planning based on a methodology, technique and execution, this will allow an adequate fulfillment of the goals according to the needs from each person.\n            There are mistakes that can harm our health. The most frequent are the following:\na) Too much Cardio at a constant pace: Exaggerate the practice of cardiovascular exercises \"Run and run on a treadmill, at a moderate and constant pace.\" The key at this point from which you get the most benefit is the addition of high intensity intervals that vary the routine. “Running or spinning increases the speed and / or intensity by one or two minutes and then reduce it for the same time to enter the recovery, it must be done several times and with practice it will shorten the recovery time.\n\nb) Do not lift heavy objects: Many women resist training hard for fear of acquiring more volume, which is not the case, women do not get volume as easily as men, in some cases it is recommended for those who generate doubts of lifting weights, doing high-power plyometrics, \"which are movements that support the body's own weight as squat jumps\" as another option the practice of pilates. Other people become obsessed with lifting weights on their own which are usually too heavy, regardless of the technique or the correct execution of the movements. In that sense, you have to make sure that you perform each exercise with the precise technique with which you will be avoiding falling into injuries and your muscle fibers will adapt correctly to the movements.\n\nc) Operated without food or liquids: Lack of food and low fluid intake. Many people train early in the morning or after work they have often not eaten in hours, it is advisable to eat a healthy snack or mini-meal, such as almonds, a fruit ration or a low-calorie energy bar; An hour before going to the gym.\n\nd) Exercises of Incorrect Form: This hinders progress, and can often lead to significant injuries, if your training is only done in front of a mirror, which will allow you to instantly visualize the way you are performing the exercise, if you do it In a gym request personalized training sessions which will allow you to show the correct way to perform the exercises.\n\ne) Impatience: Many times we set unrealistic goals or compare ourselves with other people who can train harder, faster and longer. “Actually, this can lead to weight gain instead of loss, either because you give up in full training or by eating when we feel bad about not achieving our goal. Each body is different and the important thing is to focus on us, every hard work we do to lose weight will make the reward even sweeter.\n\nf) Training with only one discipline: There are many people who limit themselves to performing a certain discipline, but this is a mistake that should be avoided, since all the basic and coordinative physical abilities are not able to work and it is not possible to carry out a complete training The ideal is to follow a proper and balanced training combining two different sports that involve strength, flexibility, cardiovascular, postural work, coordination, etc.\n\ng) Skip stretching: Training without stretching is one of the most common and damaging mistakes for muscles, stretching is part of the warming of the body; therefore it must be done before starting; but you should also stretch your muscles, after the end of the day. \"This will help prevent injuries, and get more out of training.\"\n\nh) Abdominals always: A big mistake that is mostly made by women is to think that the more abs they do, the faster they can show it with a bikini, the reality is that the muscles of the middle area of ​​the body and lateral abdominals are quite difficult to tone up “The secret is in the amount of abs that are made and in the quality of them, therefore we should not wear much doing abdominals without a good orientation.\n\ni) In Automatic: If we use very light weights and finish the training without even starting to sweat, or take too much rest between one exercise and another.",
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      "title": "ERRORES MÁS FRECUENTES AL ENTRENAR",
      "body": "El entrenamiento requiere de un proceso de disciplina y adaptación es una parte fundamental de nuestra salud ya que el ejercicio aporta múltiples beneficios a nuestro organismo. Lograr un cuerpo escultural sin mucho esfuerzo y en poco tiempo es el sueño de la mayoría, pero la realidad es que requiere dedicación y una buena orientación profesional. No todas necesitan los mismos ejercicios ni en la misma proporción todo dependerá del objetivo que se establezca como meta, en este sentido es importante una buena planificación basada en una metodología, técnica y ejecución, esto permitirá una adecuado cumplimiento de las metas acorde a las necesidades de cada persona.\n            Existen errores que pueden perjudicar nuestra salud. Los más frecuentes son los siguientes:\na)\tDemasiado Cardio a ritmo constante: Exagerar la práctica de ejercicios cardiovasculares “Correr y correr sobre una cinta, a un ritmo moderado y constante”. La clave en este punto del cual se obtiene mayor provecho es la adición de intervalos de alta intensidad que varíe la rutina. “El Correr o spinning aumenta la velocidad y/o intensidad por uno o dos minutos y luego reducirla por el mismo tiempo para entrar en la recuperación, debe hacerse varias veces y con la práctica acortará el tiempo de recuperación.\n\nb)\tNo levantar objetos pesados: Muchas mujeres se resisten al entrenamiento con fuerza por temor a adquirir más volumen, lo cual no es así, las mujeres no obtienen volumen con la misma facilidad que los hombres, en algunos casos es recomendable para los que les genere dudas de levantar pesas, hacer pliometría de alta potencia, “que son movimientos que soportan el peso propio del cuerpo como saltos en cuclillas” como otra opción la práctica de pilates. Otras personas se obsesionan por levantar pesas por su cuenta las cuales suelen ser demasiado  pesadas, sin tener en cuenta la técnica ni la correcta ejecución de los movimientos. En ese sentido, hay que asegúrate de que realizas cada ejercicio con la técnica precisa  con lo cual estarás evitando caer en lesiones  y tus fibras musculares se adaptarán correctamente a los movimientos. \n\nc)\tFuncionado sin alimentos ni líquidos: La falta de alimentación y la poca ingesta de líquidos. Muchas personas entrenan a primera hora de la mañana o después del trabajo a menudo no han comido en horas, lo recomendable es comer una merienda saludable o mini-comida, como las almendras, una ración de frutas o una barra de energía baja en calorías; una hora antes de ir al gimnasio.\n\nd)\tEjercicios de Forma Incorrecta: Esto obstaculiza el progreso, y con frecuencia puede originar lesiones importantes, si su entrenamiento es solo realícelo frente a un espejo, lo que permitirá visualizar de forma instantánea la forma en que está realizando el ejercicio, si lo realiza en un gimnasio solicite sesiones de entrenamiento personalizadas lo cual le permitirá mostrar la forma correcta de realizar los ejercicios.\n\ne)\tImpaciencia: Muchas veces nos establecemos metas irreales o nos comparamos con otras personas que pueden entrenar más duro, rápido y por más tiempo. “En realidad, esto puede llevar al aumento de peso en lugar de la pérdida, ya sea porque se rinde en el entrenamiento completo o por comer cuando nos sentimos mal por no lograr nuestro objetivo. Cada cuerpo es diferente y lo importante es centrarnos en nosotros, todo trabajo duro que realicemos para perder peso, hará que la recompensa sea aún más dulce.\n\nf)\tEntrenar solo con una disciplina: Son muchas las personas que se limitan a realizar una disciplina determinada, pero esto es un error que conviene evitar, ya que no se consiguen trabajar todas las capacidades físicas básicas y coordinativas y no se consigue llevar a cabo un entrenamiento completo. Lo ideal es seguir un entrenamiento adecuado y equilibrado combinando dos deportes diferentes que impliquen, fuerza, flexibilidad, cardiovascular, trabajo postural, coordinación, etc. \n\ng)\tOmitir el estiramiento: Entrenar sin estirar es uno de los errores más comunes y perjudiciales para los músculos, el estiramiento es parte del calentamiento del cuerpo; por lo tanto debe hacerse antes de iniciar; pero también se deben estirar los músculos, luego de finalizada la jornada. “Esto ayudara a evitar lesiones, y a sacar más provecho del entrenamiento”.\n\nh)\tAbdominales siempre: Un gran error que se comete sobre todo las mujeres es pensar que mientras más abdominales hacen, más rápido podrán mostrarlo con un bikini, la realidad es que los músculos de la zona media del cuerpo y abdominales laterales son bastantes difíciles de tonificar. “El secreto está en la cantidad de abdominales que se hagan y en la calidad de los mismos, por lo tanto no debemos desgastarnos mucho haciendo abdominales sin una buena orientación.\n\ni)\tEn Automático: Si utilizamos pesos muy ligeros y finalizamos el entrenamiento sin ni siquiera comenzar a sudar, o tomamos demasiado descanso entre un ejercicio y otro; lo más probable es que no estemos retando a nuestros músculos lo suficiente. \n\n![entrenar.jpg](https://cdn.steemitimages.com/DQmdAC1Rrqk4HpFuDtU9Duqrnwgp3zkLyasmGSmtLKXpvmA/entrenar.jpg)",
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      "body": "La enfermedad del Beso, es una enfermedad linfoproliferativa benigna autolimitada que la origina el virus de Epstein-Barr (VEB), el cual se presenta con mayor frecuencia en adolescentes y adultos jóvenes. \n    Clínicamente se presenta con una tríada de fiebre, faringitis exudativa y linfadenopatías, en los estudios inmunológicos se observa en la sangre linfocitos T y B (células de defensa de nuestro sistema inmunológico) atípicos y anticuerpos heterófilos de naturaleza IgG (Inmunoglobulinas capaces de reaccionar con antígenos diferentes de aquellos que le dieron origen). La mortalidad es rara y la recuperación completa es lo habitual en un período de dos a tres semanas.\n     El virus de Epstein-Barr se relaciona con la patogenia de varios linfomas y del cáncer nasofaríngeo, pertenece a la familia Herpeviridae, en algunos casos se presenta en co-infección con otros virus constituyendo fuente de riesgo por el desarrollo de actividades linfoproliferativas, es una enfermedad de distribución universal, mayormente benigna o asintomática, es muy frecuente en clases sociales elevadas. El reservorio son los seres humanos y algunos primates, el modo de transmisión es de persona a persona por la vía bucofaríngea por medio de la saliva. Los niños de corta edad pueden infectarse por la saliva presente en las manos de las personas que lo atienden. El beso facilita la diseminación entre los adultos jóvenes, también se describe transmisión por transfusiones de sangre a receptores susceptibles, pero es raro que se manifieste clínicamente.\n     El período de incubación de la infección por el VEB es de 4 a 6 semanas. La excreción del virus por la faringe puede persistir durante un año o más después de la infección y aproximadamente un 20% de los adultos sanos que presentan anticuerpos contra el VEB son portadores sanos del virus (faringe) por mucho tiempo. La susceptibilidad es general y la infección confiere un alto grado de resistencia.\n     La enfermedad comienza con escalofríos, fiebre (95%), cefalea, malestar general, dolor de garganta (odinofagia) y aumento del tamaño de los ganglios linfáticos  los cuales son dolorosos. La faringe y las amígdalas están cubiertas de un exudado blanco-amarillento, con lesiones petequiales en el paladar en la mitad de los casos, en el 25 – 75 % presentan esplenomegalia (aumento del tamaño del Bazo) y en el 50% hepatoesplenomegalia (aumento del tamaño del hígado y bazo).\n    En personas mayores de 40 años se puede adquirir por vía parenteral (transfusiones), siendo una evolución prolongada probablemente por la alta frecuencia de disfunción hepática.\n\n![beso.jpg](https://cdn.steemitimages.com/DQmemAzhNg4kSp1D8aM1HhrGwufiFCXT8sUsZLqpRoDTtJj/beso.jpg)",
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      "body": "En la anterior entrega nos referimos a este síntoma muy frecuente como mótivo de consulta, además se hizo un esquema de la clasificación según su etiología, en este sentido queda desmontando el mito de que toda cefalea es una expresión de la hipertensión arterial cuando esta es la causa en aproximadamente 35 % de los casos.\n     El diagnóstico de la cefalea debe ser realizado por un facultativo el cual determinara según su ubicación, frecuencia, horario, comienzo de la cefalea, intensidad y síntomas asociados cual es el origen de la misma.\n     Lo principal es la realización de un buen examen físico el cual nos genera una importante información que asociado a los síntomas expresados por el paciente y sus antecedentes personales, laborales y hábitos psicobiologicos que nos permiten tener un planteamiento diagnóstico en el 80 % de los casos.\n    Posteriormente se solicitan estudios de laboratorio que según la hipótesis planteada confirmaran los diagnósticos, son extensos los laboratorios que se pueden realizar ya que incluye paraclínicos de primera fase de estudio como son: Hematología Completa con Plaquetas, Urea, Creatinina, Examen de Orina, Velocidad de Segmentación Globular, en segunda fase se incluyen los de carácter inmunológicos (ej. Anti.DNA, CH50, ANA, Proteína C reactiva) y los hormonales (ej, TSH, T4 libre en lo referente a las patologías tiroideas), en una tercera fase se realizan estudios de LCR  (cultivos para bacterias, hongos). \n   Al mismo tiempo que los paraclínicos según lo planteado se solicitan estudios imagenologicos que van desde Rx de Columna Cervical, de Senos Paranasales (SPN), TAC de Craneo o RMN Cerebral en algunos casos se solicita de también de Fosa Posterior para estudio del cerebelo y descartar procesos tumorales en esa área, en otros casos para descartar procesos endocrinológico RMN de Silla turca.\n  Dependiendo de la etiología de la cefalea se utiliza como terapéutica: Anti-Inflamatorios No Esteroideos como (Diclofenac Sodico o Potasico, Ibuprofeno, Meloxicam), fármacos a base de Ergotamina, Cafeina, en los casos asociados a procesos tensionales se combinan con relajantes musculares (ej. Tiocolchicosido) o se administran antivertiginosos (ej. Flunarizina). Si la causa es un proceso infeccioso se indica antibióticos derivados de la penicilina en las infección respiratorias altas (ej. Sinusitis), si el proceso es más complejo que afecta el Sistema Nervioso Central (ej. Meningitis) se debe hospitalizar el paciente y se inicia con cefalosporinas de 3era generación a dosis meníngea la terapéutica, si el problema es por la hipertensión arterial según el subespecialista (cardiólogo) con indicar o ajustar la terapia antihipertensiva es lo ideal.\n  Dentro de la terapia no farmacológica se recomienda no consumir chocolates, café, cítricos, comer en lo posible a las horas, evitar ejercicios de alto impacto (Bailoterapia), mantener hidratado, en un ambiente tranquilo y si lo desea oscuro en pro de relajarse y mejorar las tensiones originadas.",
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      "title": "DOLOR DE CABEZA (CEFALEA).  ¿ ESTOY SUFRIENDO DE HIPERTENSION ARTERIAL (HTA)?",
      "body": "La Cefalea es un síntoma que es motivo de consulta frecuente en los centros de atención médica pública y privada, tiene múltiples causas, pero en la población la asociación mayormente a la elevación de las cifras tensionales lo cual hace que en muchos casos se pierda tiempo en determinar la causa de la misma y en muchos de los casos conlleva a desenlace fatales en algunas personas.\n  La Cefalea es un síntoma de alarma donde el facultativo debe considerar su frecuencia, intensidad, localización, desencadenantes y factores que la agravan o la disminuyen con el fin de identificar la causa real del síntoma.\n  Existen diversas clasificaciones para lograr ubicar en un contexto este síntoma de una manera descriptiva se clasifican en:\n  Cefalea Primaria, denominadas de estas formas porque no existe otra patología que origine este síntoma: Incluye las de origen vascular (Migrañas), las de origen tensionales (asociada a stress, patologías generadas por el trabajo), Idiopáticas (Se desconoce causa), Otras que incluye: Las generadas por Tos, Ejercicio (Mayormente los de alto impacto), asociadas a la actividad sexual, neurológicas por afectación de nervios como el trigémino (cuyas raíces nerviosas están en la cara)\n  Cefalea Secundaria existe una causa subyacente de base que la desencadena en este grupo se encuentran: 1.- Asociadas a Traumatismo Craneales (Golpes de fuerte impacto en la cabeza), 2.- Asociadas a procesos Vasculares (HTA, Enfermedad Cerebrovascular (ECV), Malformaciones Vasculares (muy frecuentes en los adolescentes y adultos) 3.- Asociada a procesos infeccioso del Sistema Nervioso Central (SNC), producidas por virus (por ej. Citomegalovirus), por bacterias 4.- Asociada a desordenes intracraneales no vasculares, generadas por aumento o descenso de la presión del Líquido Cefalorraquideo (LCR), crisis epilépticas y tumores cerebrales, 5- Asociada a procesos endocrinos: Hipotiroidismo (déficit de yodo que origina disfunción de la glándula tiroides), Obesidad. 6- Asociadas a Patologías Digestivas: Gastritis, Reflujo Gastro-Esofagico, 7.- Otras asociadas a trastornos psiquiátricos, alteración del sueño (insomnio), Hemodialisis, y en algunos casos efectos medicamentos ej antineoplásicos.\n  Este síntomas se acompaña con frecuencia de mareos, fotofobia (molestia a la luz lo cual justifica en el paciente el uso de lentes oscuros) y debilidad generalizada. Los factores desencadenantes pueden ser: Stress Psicosocial, Depresión o Ansiedad, Tensión Muscular por contractura semipermanente en relación a su actividad laboral, abusos de drogas (anticonceptivos orales, nitroglicerina, histamina, hidralacina, exceso vitamina A), menstruación, ejercicio físico excesivo, fatiga, comidas y bebidas (quesos, enlatados, alcohol, chocolate, nueces, café), separación, muerte, mudanza y cigarrillo. \n![CEFALEA.jpg](https://cdn.steemitimages.com/DQma4hXtViP7dFCNQeRQCdxZvhrrQ9LYypuBWkJNBFjoHFh/CEFALEA.jpg)",
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