To start a swimming program, first you must find an adequate pool. In the U.S. there are over 2.5 million public and private pools. Although competitive swimmers train like Olympic-sized swimming pools, many beginners are the 50 swimmers meters of these pools rather intimidating. In any case, most of the pools, including many touted as Olympic-size have a more manageable 25 yards. You should try to avoid swimming shorter than 20 meters will have frequent turning, which reduces the intensity of your workout.
The pool must have channels at the edges to offset the effect of waves and rails formed by buoys or lines painted on the bottom to guide you. The ideal water temperature for one session is around 26-27 degrees, in warmer water, you spend too much energy divesting heat generated by exercise.
you may consider satisfactory long swimming pool one after another, and if so, do with it. But most people lose interest or did not improve substantially if you repeat the same workout week after week. One way to vary a swimming program is the "swimming interrupted", an adaptive training technique to swimmers of all levels. This implies a rest between each set of long or longer, usually for a minute or so to recover your oxygen that your heart rate drops below the exercise area. Changing the length and frequency of rest periods, can you monitor their progress, as described in the box on the opposite page.
can check your heart rate during periods of rest between periods. However, do not use the same formula of exercise heart rate when swimming workout in when dry. Studies have shown that heart rate is maintained naturally to a lower level when nothing when one in the floor exercise. This is partly because his heart has to work so hard to maintain stable body temperature while exercising nothing when out of water. For swimming, subtract your age from 205, before 220, and multiply the result by 65 percent and 85 percent to determine your heart rate zone for exercise.
Since water is constantly in contact with you, while cooling, while swimming, you might sweat a lot without knowing it. Be sure to replenish lost fluids by drinking a glass or two of water before getting into the pool every 20 to 30 minutes during your workout, and again when finished. Also consider eating before swimming. It is a common belief that eating before swimming can cause severe stomach cramps, but no research has ever proved this. In one study, swimmers ate every half hour to three hours before a strong swim. None of them reported nausea or stomach cramps during or after exercise.
If you are a beginner, it pays to take swimming lessons, and even intermediate swimmers can benefit from a little better technique. A stroke causes inefficient swimming is both more awkward and harder. An efficient stroke swimming becomes not only a perfect exercise, but also a perfect way to relax.
RELEASE emerge from the POOR (The "Nican Mopohua )
1. A message through symbols
Event Guadalupe's story was originally written in Nahuatl. The name of this story (" Nican Mopohua ") comes from its first two words in Nahuatl means "in order and harmony" or "Here is the story" ...
What happened in Tepeyac Indigenous Project collected the teaching-learning Towards a New Civilization and at the same time, was part of the severe criticism that, in the broader community, are beginning to make the colonial regime and the "spiritual conquest" as an evangelization imposed or accompanied by the sword ...
Event Guadalupe Nahuatl, but was widely a message from the Indian and the Indian embodied in all the key Indian cultural values \u200b\u200b.. .
Mopohua The Nican is written in Nahuatl "classic" plain language, straight, smooth, precise, elegant, sound, beautiful, deep, highly significant and sublime. But it is important to note, especially the Nican Mopohua is written in symbolic language , ie a language of communication also makes using your words, has meaning beyond the words , deeper, more meaningful, richer, fuller. If you know the symbolic axis Nahuatl and read this document from the symbols, their meaning is far more vast and amazing, and can explain, to some extent, why the Mexican people Guadalupe Event is so important and transcendent ...
The symbol, as signifier, meaning saturated ('object' or 'thing') with a significance even richer than that offered by the word. The richness of that significance is that the symbol himself up in multiple meanings and multiple meanings . For example, the symbol "flower" ( xochitl ) Is a signifier that the meaning of "flower" (as the real thing 'flower') gives the meaning of truth, beauty, authenticity, and the general meaning of 'philosophy'. This 'saturation' contained in xochitl , add that Nahuatl culture in its structure requires that the communication is made deeper by doublets, ie complete union of two words or two symbols to express or Referring to a third larger unitive and complete ... As Don Angel Maria Garibay, well before we get a 'distress' of meaning you want to see things from all angles ...
symbols are not the same in all cultures. For example, not all cultures, the flower is a symbol of truth. To determine the meaning and significance of a symbol in a culture is necessary to resort to myths of that culture. Myths are the 'stories' or 'explanation' that has a culture, through which "clarify" or become "acceptable" the meanings of symbols where are represented the values, bad values, problems, contradictions and fundamental solutions has that culture. But also another function of myth is to give their explanations and their symbols a meaning and a sense permanent, synchronous, which puts them at a moment in the past, present and future . In this case, the myths are not 'historical' are more than historical, refer to all the historical moments and not just one. For example, poor Nanahuatzin, sacrificed on the Myth of the Fifth Sun is the poor always, always is sacrificed and whose efforts the world lives forever Society always, to achieve that spiritual sense a new world is born ...
we This is critical because explaining the meaning of the symbolism of Nican Mopohua can not legitimately be brought but from the Nahuatl mythology ... If a command Nican Mopohua give the meaning or significance of another culture, for example, the Hebrew, we are misrepresenting and distorting the Nican Mopohua nay, we offend the people and culture Nahuatl because already has given meaning to their own symbols and has no need of it to come out ... Nahuatl what you have to tell other cultures what is the Nahuatl turn Nahuatl culture hear what they tell others, and each, at least that's the hope, which is enriched with subjects accept that culture ...
Don Primo Feliciano Velázquez translated the story of Nican Mopohua in 1926, the Castilian. This undoubtedly provided a great service to the Mexican people, mostly ignorant and language of their ancestors. But at the same time, it closed with access to wealth enclosed in the original text ...
For this reason, in this work we will "read" the original translation of the Nahuatl, while go delving into the most important symbolic meanings of their words or sets of words. Thus we note the huge difference between "read" with no optical Nahuatl (which in any way perceived very interesting facts, but are interpreted very simply and without wealth actually contained) and read with an optical Nahuatl (which surprises those who read well and is part of a "trans-historical story" that challenges you personally, it illuminates, transforms, and makes new decisions if this "story "is some form of Nahuatl influence inside) ...
(This article, based on Flor y Canto del Tepeyac , of Clodomiro L. A. Siller, resume shortly)
reflect on the first part of the socio-political crisis of values \u200b\u200bthat we now live in Mexico ...
0. A deep crisis
And we talk of three attitudes or steps that had to be taken against this crisis:
1. Awareness and decision
2. Open your eyes
3. Stay and face the problem ... get to work
In this second part, we will raise a very important fourth step from any crisis, especially with regard to the current Mexican crisis:
4. Working all together ... ... each site against touches ...
Follow telling the story of Nehemiah: " The chief priest and Eliashib brothers, priests, were commissioned to build the Sheep Gate. The did, put their leaves and continued until Jananeel tower. Next they worked the Jericho, and beyond Zaccur, son of IRMS. The door Fish's sons were responsible Sena. The armed themselves and set their sheets, bars and hinges ... then rebuilt Mesulam, son of Berechiah Meshezabel son, and his hand repaired Zadok the son of Baanah "(Nehemiah 3:1-4) ...
This story teaches us that there was a single man, not a single family who rebuilt the walls ... were all families ... were together all ... repaired each place that was outside his home ... This is the fourth thing I did Nehemiah respond to the crisis and destruction: everyone works in the place he played ...
It must be the same in our struggle and our resistance ... is not one thing. We have great people, generous and valuable in our movement, but each of us will do what he plays if we want our people are safe, our children, our country and our civilization ... Each in his soul, his marriage, his family, his neighborhood, his people ... Each piece of wall raising his fall ...
So reread the story and put our names there, because that old story illuminates our own new history: A reconstruction of the Lopez plays them back and forth ... At Garcia played them from there to the other ... At Hernández from there to there ... A Brigade Rosario Ibarra has been entrusted with this site and such activity ... A Freedom Brigade has been asked that specific place that protects ... A Fifth Brigade Sol has been responsible for this Resistance Action ... The deputies and senators, the free-worthy touches them take legislative forums ... Everyone your piece, each one hand ... s organizers Tod @ s; discipline genres @ s @ s in the Fight and Reconstruction ...
If someone leaves a gap for refusing to work out what you played, along with that family or that brigade are all at risk ... Our opponents may infiltrate to enter and destroy if we do not work ALL TOGETHER ... and
How many want to have peace, justice, freedom, democracy around the world ?.... And how many have peace, justice, freedom, democracy at home, in your neighborhood, in your municipality? ... If each from their own place in the square meters that will touch on family, neighborhood, society, begins to "build peace, justice, freedom, democracy" then can generated all of these values \u200b\u200bin the world ... For world peace, justice, freedom, its democracy is the sum of bits of the world that are each of our homes and villages ...
Each one of us to work where we are placed. With what we are and have. With our strengths, but also with our shortcomings and limitations ... Perhaps you begin to work on yourself ... Reconstrúyete, brother! Arise comrades for the Fight! ... You are, perhaps a wall destroyed and in ruins. If you are a gap threatening your family, Mexico, the Movement for a New Republic ... Arise! Heal! Back to Fight and Resist! ... Hope Reunion! Start again! ... Continue the fight, and not faint! Although it hurts! Although blood! Even if you drop! ...
"Son, you do not be afraid ...
In my I will take arms!
Your country is in my chest!
Just look good soul!
and find hope!
With your faith ... new walls ... will build! "
not think that work is of others ... You also have to rebuild and change the portion of the world that touches you starting with yourself and then with those around you and then beyond, looking the world, looking at your country ... Peace on Justice in you ... your family ... The freedom in the midst of your city and your state ... The real and true democracy in our country ...
"are bad things in the world and in Mexico? ... We begin to walk that well so we depended on, as far as we get ... Maybe you can not change the world ... Maybe you can not change your family ... Well, maybe not even able to change yourself ... But you can fight, you can try, you can seed resist ... the best seed that is in your heart for the ways in which touch move and let the magic of time and make life sprouting flowers and fruits ...
may have one hundred holes in your soul ... you feel weak and selfish and unable to endure ... Hundreds of holes in the walls of your spirit not allow you to be the father or mother or husband or wife or son or daughter, or a citizen that you want ... But today, this Bible story and the actual situation in Mexico invite you to get up and start doing mixture and hit some bricks, at least one of the gaps in your heart or in your home or in your town ... A hole at a time, comrades ... One brick at a time ... Your soul and your family and your be a bit better today with the brick is now put, with the seed you sow today ... I do not want today and all the wall ... Go slowly ... other ... Trust Trust Trust God ... in time ... Trust your inner interior ...
not wait for Mexico and the world changed. Begins to change you ... not wait for others to strive or work. Strive to you and you get to work on the part you played ... tasks does not matter if small or large ... No matter if sometimes yes, sometimes no ... No matter if sometimes less and sometimes more ... placing the brick works You are possible today. Sowing seeds today the best you have in the garden of your heart ... That's all God and / or your humanity you ask. Do not ask all the wall and already today. God, and the best of your heart, you only ask for faith or hope or love you can give today ...
No more excuses and say ... "Is that others "... We are the rest of the others! ... "You people" ... We are also people ... not make the mistake of judging others, s comrades in combat. Juzguémonos ourselves! ... We did not linger to see the mistakes and shortcomings and inconsistencies otr @ s. .. Look at our own holes ... Look at it very carefully ... and let's stand ... and begin to rebuild part of wall that touches us ...
rhythmic movements of swimming are shown demanding not only with the heart and lungs, which helps develop resistance, but also with virtually all major muscle groups of the body. While developing strength and muscular endurance, swimming places less stress on tendons, ligaments and joints of the body than running and other endurance activities.
The power of swimming as aerobic conditioning both beginner and advanced level has been well established. In one study, a group of teenage girls who started a swimming program increased their VO2max average 14 percent in just seven weeks. Among athletes, the value of VO2max using the main swimming is almost on par with that of runners and skiers, and is slightly higher than cyclists.
In addition to their training, swimming superbly placed as the muscles of the upper body, something that can not get run. Since leg muscles are used primarily to maintain a level body in the water, not to drive, the more trust a swimmer in his arms, move more efficiently in water. In fact, studies show that among competitive swimmers, about 80 percent of forward motion comes from the arms and shoulders. Swimming is particularly effective for building muscle pecs and abs. And because of breath control, placed in conditions of respiratory muscles and improves the forced vital capacity, a measure of breathing capacity.
The low rate of injury among swimmers is due to the natural buoyancy of water, which supports the body and relieve the stresses of weight. Since swimming does not place any load on the spine, hips, knees and other joints, is especially beneficial for people with overweight and having problems with your knees or lower back. Due to the low voltage, those people can exercise longer and swam vigorously when perform virtually any other type of exercise. Swimming is particularly effective to maintain and improve aerobic capacity of injured runners and other athletes who otherwise could not keep exercising.
Mexico is one of the deepest crisis of its history ... The rich and powerful are robbing the country, are eating, they are tearing ... The lies, hypocrisy, cynicism, are the weapons of "precision" that they are leaving in ruins ... Poverty, gross inequality, the suffering of our people grow out of that, apparently, nothing and no one willing and able to help ... How a spiritual person lives in the midst of a crisis like this, how the face? ... Perhaps the following story might shed some light among Mexican tonight ...
" In the month of Nisan, the twentieth year of King Artaxerxes, was doing my job as butler. I took the wine and presented it to the king. Previously, he had never been down before him. Then the king said to me: 'Why look so sad? You're not sick. Perhaps you're worried about something? ". I remain undecided. And I said, 'the king live forever. How can I not be sad when the city where the graves of my parents is in ruins, and gates burned? '. The king said, 'What do you want then? ". I asked for help to heaven and told the king: 'If the king it looks good and is consistent with my work, send me the land of Judah, the city found the graves of my parents, that I may build on New '... And he let me go ... and began the road to my village "(Nehemiah 2.1-6) ...
1. Awareness and decision
Nehemiah, then, as much @ s mexican @ s today, was "fine" despite the crisis of his people . He had a great job with excellent pay and privileges ("cupbearer ")... Was "far" from his people and could be the other way ... Peaceful and happy living and could just "go about their business" ... But no. It was sad (" I can not feel happiness or peace while my village is in ruins ")... We have told their friends not to get into trouble "others", he had a "family" and a job to attend, to forget about his people ... However, he, as much @ s mexican @ s that are "good" but know look at the front and back and sides, realized that those problems "others" were also actually own . He is included as part of a ship that was sinking and would not be left to sink along with everyone claiming that "the boat is not yours" ... Protect "my house", "my family" is not enough. It has to walls to protect "all houses "if you really want to be safe all ... Nehemiah, as much @ s today in Mexico, must have thought: There is no question of "I solve my problems and that others can see what they do with their own" ... He became aware . decision made ("Let me go rebuild the city of my parents ). And, like you and me and how much @ s, "set off" to try to do something ...
still telling the story: "I came to Jerusalem and I there three days. Then I got up at night, accompanied by a few men, without telling anyone what I was going to do in Jerusalem, according to my God had inspired me. Taking only the horse that was riding, I went out at night the Dump Gate. watched the ruined walls of Jerusalem and the gates burned . I followed Gate of the Fountain and the pond of the King, but there was no point where I could spend my horse. I went up the canyon at night. watched the wall was and returned to enter Valley Gate. Then I came home. Counselors do not knew where he went or what he had done. Until now I had said anything to the Jews, or counselors, or priests, nor to the nobles, or any of those with a public office "(Nehemiah 2.11 to 16) ...
2. Open your eyes
seconds What does Nehemiah? Open your eyes (What is called in Sociology and Theology "analysis of reality ")... He began to inspect and find out what needed reconstruction ... Because ... We can not keep my eyes closed ... We have to see where the gaps and what are the most vulnerable ... Many people "religious" spiritual-not-cree to be "close our eyes to the world" and its problems ... Much @ s mexican @ s, unfortunately, do not want to see, or think, or work: "I to anyone I get ... I will talk to anyone "... "Do not give importance" ... "It will pass, and will be fixed" ... "No no remedy "... "Why move it ?"... Much @ s grab their labor or goods or service or whatever, to "not see" ... Much @ s ol tele grab the @ @ s friend so the fun for "not aware" ... like the ostrich who puts his little head into a hole and believe that the hunter is not going to see or to damage-...
Nehemiah continues his story: " Then I said: 'You yourselves see the sad situation we find by the fact that Jerusalem is desolate and its gates burned. We will raise again the walls of Jerusalem and an end to this humiliating situation '. And I told them how the good hand of God helped me, and what the king had said. They said: 'Let us work . " And they encouraged each other to perform this good work "(Nehemiah 2.17 to 18) ...
"Son, you do not be afraid ...
In my arms I'll take you!
Your country is in my chest!
Just look good soul!
and find hope!
With your faith ... new walls ... will build! "
3. Stay and face the problem ... get to work
Many, before the problems go away, takes the back ... What makes third Nehemiah after discovering the magnitude of the problem? Stay and face the problem ... get to work ...
View problems yourself, of your people, your country is not to be disappointed and give up but to shoot the desire in your heart to make things better, to change things, to assist in the reconstruction of what is being destroyed ... No enough to know what happens ... We must get to work to solve these problems ... no discouragement or despair ...
Jesus in their own struggle for liberation of his people, us an example of this when in his painful ordeal " offered gall and vinegar " and "he did not want take "(It was a substance that does not hurt to" sleep "as an anesthetic) ... Jesus said," No. Thank you very much. I want to be wide awake "... Jesus teaches us to deal " aware "of our problems ...
How many people in Mexico, when they see their family or society or your country being destroyed or in ruins, fleeing the problem "sleeping" and "anesthesia" with alcohol or television or indifference or whatever not to know, to feel? ...
No. Nothing left. Nehemiah said, "I realized how we are? Well ... Business !!!.... To raise the walls !!!... To rebuild the country !!!... Yes There are serious economic, political and social. Yes, there are a lot of corruption and impunity. Yes ... But not lose hope. We must rise from the ruins of our lives and start rebuilding again a happy life. Or should we start making happens ...
Nehemiah, in his time and circumstances, as much @ s mexican @ s here in Mexico, in the huge gaps and the devastation not sat to mourn or spit bitter complaints. He began to find who could help and went to work ... This is the posture of a truly spiritual person, a person with a minimum of humanity, before any crisis, whether personal or family or social ...
