Dr. Fernando Imperial Dos Santos
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This book provides information about exercise physiology, biomechanics, and exercise psychology to readers particularly those interested in running. Step by step, this book advises runners what to do, what not to do, how to start a running program, correct technique, as well as advising what clothing is appropriate. Through understanding exercise physiology, people will understand the role of energy sources, the concepts of fatigue, the importance of fluid and carbohydrate intake. It is expected that readers will gain a better understanding of why some people were not able to enjoy running and why it seemed to be hell rather than the pleasure of performing. Also it will help runners to know themselves better in terms of their body’s reactions to exercise, particularly aerobic exercise, and consequently to “listen to their bodies”. Runners will be able to exercise/run safely, within their capabilities thus, enjoying the feeling of well-being created by running. Therefore, this book is aimed at broadening the knowledge of people who enjoy running, and opening the mind of those who find running hell. It is written in an easy and concise way with the reader in mind,”thinking for you” and “of you”.
An ex F.C.Porto, and Boavista footballer, nicknamed Valongo. Given several injuries he suffered throughout his career, and the different ways he was rehabilitated, Valongo decided to study medicine-related injuries, gaining a post graduate degree in Cardiovascular and Sports Medicine at University of Glasgow. Fernando, the name of the author also graduated in Sports Science and Health Studies at University of Surrey, and obtained an English Federation of Bodybuilding certificate at West London Institute, now Brunnel University. His sporting career combined with the medical and sports science knowledge gives Fernando the confidence to advise and help people achieve/improve their physical capacity through exercise in a safe manner, as well as treating their injuries.
It is important to know that during exercise, substrates primarily carbohydrate (CHO) and fat, are metabolised to provide energy so working muscles can contract (shorten) repeatedly. As these substrates are used by the working muscles to produce energy for movement, about 70-80% of energy is converted into heat. For the elite marathon runner who completes the race in less than 2 hours and 30 minutes this means that the rate of energy expenditure may exceed 75 Kilojoules (Kj), approximately 18 calories per minute during the race. Therefore, the total energy expenditure for completing the 42.195 metres of a marathon race has been calculated as 9000 KJ or 2151 Kilocalories (Kcals) to 12,000 Kj or 2870 Kcals also referred to as calories. If this heat were retained by the body, body heat would potentially increase up to 1 degree centigrade every 5 minutes, resulting in lethal heat injury (hyperthermia) within 20-30 minutes. If body temperature increases much above 40 degrees centigrade, the proteins become denatured, and enzymatic acivity ceases because enzymes are proteins.
