FISCULTURE

¶Different strategies of controlled movement

D personally learned from:
    * navigating woods and mountains +parents
    * yugo/early slovenian "telovadba" (#fisculture), like gym class
    * watching and experiencing ballet
    * qi gong lecture (1 hour) @ imperial college, london
    * "watching basketball on tv"
    * canarian ocean swimming ("self taught")

There is also:
    * martial arts
    * yoga
    * [...] ###

¶KOŠARKA // BASKETBALL -- GORDOL

You need:

* basket ball

* 2+ players, or even solo

* a basket + standard "rocket" (inner court) markings / shooting positions


You play:

Start at first mark.



Za postavitve na raketi, glej:
    https://www.fsp.uni-lj.si/COBISS/Diplome/Diploma22090212SokMatej.pdf
    str 16

¶[!!] DRAMATURGY -- Learn how it best fits within the day

:
    * swimming before breakfast?
    * always exercise before swimming?
    * exervcise on an empty stomach?
    * running in high sun?
    * what to do before bed?
    * [...] ###

¶(L:)[f!!] exercises for different body parts and muscle groups

Lower abs
doing now (20230731)
→ https://www.youtube.com/watch?v=JEEG0hBNk3E

to try
[f!] under belly muscles
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
[h!] hips
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
→ https://www.youtube.com/watch?v=JEEG0hBNk3E

¶(L:)[!!] FOOD— What to eat before and after workout?

After

"""
When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged
(...)
Doing this helps your body: 

• decrease muscle protein breakdown
• increase muscle protein synthesis (growth)
• restore glycogen stores
• enhance recovery

"""

"""
Carbs

• sweet potatoes
• chocolate milk
• quinoa and other grains
• fruits (such as pineapple, berries, banana, kiwi)
• rice cakes
• rice
• oatmeal
• potatoes
• pasta
• whole grain bread
• edamame

Protein

• animal- or plant-based protein powder
• eggs
• Greek yogurt
• cottage cheese
• salmon
• chicken
• protein bar
• tuna

Fats

• avocado
• nuts
• nut butters
• seeds
• trail mix (dried fruits and nuts)

"""

→ https://www.healthline.com/nutrition/eat-after-workout#TOC_TITLE_HDR_2

When...
"""
within two hours of your exercise session if possible. 
"""
→ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506

"""
Most dietitians recommend eating something within 30 minutes after a workout.
"""
→ https://www.self.com/story/this-is-what-happens-when-you-dont-eat-after-a-workout


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