Aclimatación al calor y rendimiento deportivo en para carreras de resistencia
by: Charly TacachoPosted on:

CONSEJOS SOBRE ENTRENAR CON CALOR

Realizar un ejercicio físico prolongado como el Trail o Ultra Trail Running en ambientes calurosos (~40°C) podría afectar significativamente al corredor, como vimos en el artículo de Hipertermia, por lo que preparamos algunos consejos, basados en ciencia, sobre entrenar con calor en eventos deportivos de resistencia.

Recordemos que cuando hacemos ejercicio en entornos calurosos, nuestro sistema de enfriamiento tiene que esforzarse más. El cuerpo envía más sangre a la piel, apartándola de los músculos. Esto aumenta la frecuencia cardíaca. Podemos sudar mucho más, perdiendo así líquidos del cuerpo. Si el tiempo está húmedo, el sudor permanece en la piel, lo cual hace que al cuerpo le resulte difícil enfriarse.

Así que vamos proporcionar recomendaciones actualizadas para optimizar el rendimiento durante las actividades deportivas realizadas en condiciones ambientales cálidas. Las condiciones ambientales en los estudios seleccionados variaron de ~ 30 a ~ 50 °C, con una humedad relativa que osciló entre el 20 y el 80 %.

Aclimatación al calor

Consejos para aclimatar al calor
Consejos para aclimatar al calor

Todas las pautas que vamos a exponer intentar proteger al atleta o corredor que desean mantener y mejorar el rendimiento en eventos deportivos con calor, que sabemos hay muchos en nuestro país.

La aclimatación al calor mejora el confort térmico y el rendimiento del ejercicio aeróbico tanto submáximo como máximo en condiciones cálidas (Nielsen et al., 1993 ; Lorenzo et al., 2010). Los beneficios de la aclimatación al calor se logran mediante el aumento de la sudoración y las respuestas del flujo sanguíneo de la piel, la expansión del volumen plasmático y, por lo tanto, una mejor estabilidad cardiovascular (es decir, una mejor capacidad para mantener la presión arterial y el gasto cardíaco) y el equilibrio de líquidos y electrolitos ( Périard et al., 2015 ).

Vamos a ver algunos protocolos de aclimatación al calor y así, optimizar los beneficios en los atletas.

1. Duración

Practicar MTB requiere una adaptación al calor
Practicar MTB requiere una adaptación al calor

La mayoría de las adaptaciones (es decir, disminuciones en la frecuencia cardíaca, la temperatura de la piel y el recto, aumentos en la tasa de sudoración y la capacidad de trabajo) se desarrollan dentro de la primera semana de aclimatación al calor y más lentamente en las siguientes 2 semanas (Robinson et al.,  Flouris et al., 2014 ).

Se notaron diferencias entre el grupo aclimatado al calor (izquierda) y el grupo de control (derecha), con el grupo aclimatado al calor mejorando en todos los ámbitos (prueba de VO2max, mejora del umbral de lactato, gasto cardíaco máximo y rendimiento de la prueba contrarreloj) de su pruebas de pre-aclimatación (8). Esta investigación utilizó ciclistas entrenados en resistencia. HR = humedad relativa.
Se notaron diferencias entre el grupo aclimatado al calor (izquierda) y el grupo de control (derecha), con el grupo aclimatado al calor mejorando en todos los ámbitos (prueba de VO2max, mejora del umbral de lactato, gasto cardíaco máximo y rendimiento de la prueba contrarreloj) de su pruebas de pre-aclimatación (estudio). Esta investigación utilizó ciclistas entrenados en resistencia. HR = humedad relativa.

Las adaptaciones se desarrollan más rápidamente en atletas altamente entrenados (hasta la mitad del tiempo) en comparación con individuos no entrenados. Pero para completar la aclimatación cardiovasculares y sudomotoras, y optimizar el rendimiento aeróbico, se necesitan al menos 2 semanas (Racinais et al., 2015 ). Como vemos en deportistas del ciclismo, que fácilmente podemos extrapolar al deporte del corredor de resistencia.

2. Protocolo de entrenamiento 

La física de la termorregulación y la transferencia de calor. Imagen cortesía de https://www.earthslab.com/physiology/thermoregulation-human-body/
La física de la termorregulación y la transferencia de calor. Imagen cortesía de https://www.earthslab.com/physiology/thermoregulation-human-body/

La fisiología indica que un aumento de la temperatura corporal (central y cutánea) para inducir una sudoración profusa y aumentar el flujo sanguíneo de la piel se logra con un buen protocolo de entrenamiento.

Un estudio demostró que el entrenamiento repetido con ejercicios de calor durante 100 min era eficaz para inducir tales respuestas (Lind & Bass, 1963 ). Según se informa, el ejercicio diario hasta el agotamiento al 60 % del VO 2 máx. en condiciones ambientales calurosas (40 °C, 10 % de HR) durante 9 a 12 días consecutivos aumenta la capacidad de ejercicio de 48 a 80 min (Nielsen et al., 1993 ).

La magnitud de la adaptación depende de la intensidad, duración, frecuencia y número de exposiciones al calor durante el entrenamiento. Por ejemplo, (Houmard et al.  1990 ) reportaron adaptaciones fisiológicas similares, atletas entrenados, después de ejercicios de corta duración (30-35 min, 75% VO 2max ) de intensidad moderada y de larga duración (60 min, 50% VO 2max ) de baja intensidad.

A medida que se van adaptando al calor se pueden prescribir estímulos de entrenamiento más bajos, menos intensidad. Para esto se puede utilizar la frecuencia cardíaca para medir esas intensidad absoluta  y mantener una intensidad relativa similar durante todo el proceso de aclimatación. Por último, los atletas pueden adaptarse entrenando al aire libre en el calor (es decir, aclimatación) mediante ejercicio a su propio ritmo o manteniendo su régimen de entrenamiento regular, como sucede en deportes en equipo (estudio).

3. Condiciones ambientales

Múltiples modalidades efectivas de aclimatación al calor que incluyen recomendaciones de actividad, duración y temperatura (12).
Estudio: Resumen esquemático de los métodos para la aclimatación al calor y la aclimatación al calor, con ejemplos. Son posibles varias combinaciones de temperatura y humedad, así como el uso de calentadores portátiles y el uso de ropa adicional. Humedad relativa HR , consumo máximo de oxígeno VO 2max

La aclimatación al calor en calor seco (40°C) mejora el ejercicio en calor húmedo (Fox et al., 1967 ). Sin embargo, la aclimatación en calor húmedo evoca temperaturas de la piel más altas y adaptaciones circulatorias que en calor seco, aumentando potencialmente la humectación máxima de la piel y, por lo tanto, la tasa máxima de pérdida de calor por evaporación de la piel (Periard et al., 2015).

Entrenar en calor húmedo es una estrategia que se puede utilizar para la aclimatación al calor seco y así estresar aún más los sistemas cardiovascular y termorregulador. Pero si es posible se recomienda que los atletas se aclimaten predominantemente al entorno en el que competirán, por ejemplo un clima desértico o tropical.

Periodización a corto plazo

Periodización y planificación de Running y Trail Running
Periodización y planificación de Running y Trail Running

Las adaptaciones al calor decaen a diferentes velocidades y si las hicimos de forma apresurada, más rápido van a decaer (Pandolf et al., 1977 ).

Se comprobó más recientemente que la tasa de disminución de la aclimatación al calor es generalmente más lenta que su inducción, lo que permite el mantenimiento de la mayoría de los beneficios ( frecuencia cardíaca, temperatura central) durante 2 a 4 semanas ( Flouris et al., 2014 ).

Estos estudios se basan principalmente en marcadores fisiológicos de aclimatación al calor y aún queda por aclarar el deterioro del rendimiento deportivo competitivo en éstos ambientes.

Climatización individualizada al calor

El Trail Running requiere una aclimatación a ambientes calurosos húmedos y calurosos secos
El Trail Running requiere una aclimatación a ambientes calurosos húmedos y calurosos secos

Las respuestas de aclimatación individuales pueden diferir y deben monitorearse utilizando índices simples, como el aumento de la frecuencia cardíaca disminuida durante una serie de ejercicio submáximo estándar (Buchheit et al., 2013).

Otro marcador es el papel de la expansión del volumen plasmático (Tabla 1) en la aclimatación al calor, un aumento artificial del volumen plasmático no parece mejorar la función termorreguladora ( Watt et al., 2000 ), pero los cambios en el hematocrito (cantidad de sangre total compuesta de glóbulos rojos) durante una prueba de respuesta al calor después de la aclimatación a corto plazo se correlacionan con el rendimiento físico individual (Racinais et al., 2012 , 2014 ). Esto sugiere que los cambios en el volumen plasmático podrían representar un indicador valioso, incluso si probablemente no sea el mecanismo fisiológico que mejora la capacidad de ejercicio en el calor.

Tabla 1: Mejora fisiológicas y de rendimiento tras la adaptación al ambiente caluroso
Tabla 1: Mejora fisiológicas y de rendimiento tras la adaptación al ambiente caluroso (40°C)

Cada atleta debe entrenar con suficiente tiempo de antelación para poder evaluar su grado de deterioro a esa adaptación, sobre todo si el evento es muy importante, no todos somos iguales.

Consulte a su médico

La aclimatación al calor, combinada con la tensión del ejercicio, es increíblemente dura para el corazón y algunos otros órganos internos (como los riñones). Si tiene una afección cardíaca conocida, puede que no sea para usted comenzar rápidamente su aclimatación al calor subiendo la temperatura, por lo que siempre consulte a su médico de atención primaria antes de participar en este tipo de actividad.

Resumen de las principales recomendaciones para la aclimatación al calor

Tabla 2: Para facilitar la adaptación al ambiente caluroso
Tabla 2: Para facilitar la adaptación al ambiente caluroso

Por todos pestos estudios sabemos que existe una mejora del rendimiento físico en ambientes templados después del entrenamiento en el calor.

  • Los atletas que planean competir en condiciones ambientales calurosas deben aclimatarse al calor (es decir, entrenamiento repetido en el calor) para obtener adaptaciones biológicas que reduzcan la tensión fisiológica y mejoren la capacidad de ejercicio en el calor.
  • Las sesiones de aclimatación al calor deben durar al menos 60 min/día e inducir un aumento de la temperatura corporal y de la piel, así como estimular la sudoración.
  • Los atletas deben entrenar en el mismo entorno que el lugar de la competencia o, si no es posible, entrenar en interiores en una habitación a alta temperatura.
  • Las primeras adaptaciones se obtienen dentro de los primeros días, pero las principales adaptaciones fisiológicas no están completas hasta aproximadamente 1 semana. Idealmente, el período de aclimatación al calor debe durar 2 semanas para maximizar todos los beneficios.

Conclusiones

Según estudios y revisión sistemática cinco o más días de aclimatación al calor (en base a cada atleta de forma individual)  son suficientes para provocar adaptaciones en la frecuencia cardíaca (FC) y la temperatura corporal (TC). Si extendemos esos días se mejora la adaptación de esa temperatura corporal. 

Por cada día de decaimiento o falta del entrenamiento en calor, se pierde ~ 2,5% de las adaptaciones en FC y Tc. 

Para la Tasa de Sudoración (TS), los períodos más largos de aclimatación al calor están relacionados con mejores adaptaciones, y las altas intensidades de exposición al calor parecen beneficiosas para estas adaptaciones, pero no para la TC. Gracias por llegar hasta aquí y leernos!!!

 

Artículos relacionados:

SODIO E HIPONATREMIA EN EL ULTRA TRAIL

ADAPTACIÓN AL CALOR EN CORREDORES

Supercompensación en el Trail Running

MODELO DE ENTRENAMIENTO PIRAMIDAL

10 ALIMENTOS QUE DETIENEN TU PROGRESO

1.574 thoughts on “CONSEJOS SOBRE ENTRENAR CON CALOR”

  2. I was very pleased to uncover this great site. I need to to thank you for ones time for this fantastic read!! I definitely appreciated every bit of it and I have you bookmarked to look at new information on your blog.

  4. Your article made me suddenly realize that I am writing a thesis on gate.io. After reading your article, I have a different way of thinking, thank you. However, I still have some doubts, can you help me? Thanks.

  5. Thanks so much for giving everyone such a spectacular possiblity to check tips from this site. It’s always very pleasant and also stuffed with fun for me and my office colleagues to visit your site the equivalent of thrice in one week to read the latest tips you have. Not to mention, I am just certainly happy with all the attractive pointers you serve. Some 2 areas on this page are really the best we’ve had.

  6. Needed to put you the bit of word to help say thank you again on your stunning basics you’ve shown on this website. This has been really wonderfully open-handed of you to give without restraint just what a lot of folks would’ve offered for an ebook in order to make some dough for their own end, notably seeing that you could possibly have tried it if you wanted. These inspiring ideas also acted to become great way to understand that the rest have the same dreams much like my own to learn a good deal more in respect of this problem. I think there are numerous more pleasant moments in the future for people who view your website.

  8. I just wanted to post a brief note to be able to express gratitude to you for all of the fabulous advice you are placing at this site. My extensive internet research has now been recognized with good knowledge to go over with my co-workers. I ‘d mention that many of us website visitors actually are rather endowed to exist in a fabulous website with so many special people with very helpful techniques. I feel truly happy to have encountered your entire weblog and look forward to really more excellent times reading here. Thank you once more for all the details.

  9. I simply wished to appreciate you again. I do not know the things that I could possibly have gone through without these points shared by you over that situation. Certainly was a real frightening issue for me, however , witnessing the specialized technique you managed that took me to leap over gladness. Now i’m thankful for your information and thus have high hopes you realize what an amazing job you have been putting in educating men and women using your website. Probably you haven’t come across any of us.

  10. I needed to send you one little observation to be able to thank you so much the moment again for these amazing information you’ve documented on this website. It was really shockingly open-handed with you to give unhampered what a number of us might have marketed for an e book in making some money for their own end, precisely now that you might well have done it if you considered necessary. These techniques as well served to become a fantastic way to recognize that other people online have the identical fervor much like my very own to know the truth good deal more when it comes to this problem. I’m certain there are several more pleasant moments in the future for folks who look over your website.

  11. I together with my guys were checking the nice tips from your site and then immediately I got a terrible suspicion I had not expressed respect to the blog owner for those secrets. Most of the young boys were definitely totally very interested to read through all of them and now have sincerely been using those things. Thank you for being quite accommodating and then for picking this sort of magnificent themes millions of individuals are really desperate to know about. My very own sincere regret for not expressing appreciation to earlier.

  12. I want to show my thanks to you for rescuing me from this matter. After researching through the internet and getting concepts which were not pleasant, I thought my entire life was over. Being alive without the presence of solutions to the issues you’ve fixed by means of your entire short article is a serious case, as well as ones that might have in a wrong way affected my career if I hadn’t noticed your web site. Your main expertise and kindness in dealing with all the things was precious. I’m not sure what I would have done if I hadn’t encountered such a point like this. I’m able to at this time relish my future. Thanks for your time very much for your expert and effective guide. I will not think twice to refer your web sites to any person who requires guidelines about this subject matter.

  13. I simply needed to appreciate you once again. I do not know what I would’ve done in the absence of the entire recommendations discussed by you about this problem. It was before the frightening matter in my position, but taking a look at the skilled style you handled it forced me to weep for contentment. I’m just grateful for this help and thus trust you are aware of a great job your are carrying out training the mediocre ones through your web blog. More than likely you’ve never come across any of us.

  14. I precisely had to thank you very much once again. I am not sure the things that I would’ve handled in the absence of those hints revealed by you over that situation. Previously it was an absolute frightful case in my position, nevertheless encountering your expert form you processed it made me to leap for joy. Now i’m grateful for the help and have high hopes you comprehend what a great job your are putting in teaching many people thru your web site. More than likely you haven’t met all of us.

  15. My husband and i ended up being very thankful when Ervin managed to round up his researching from your precious recommendations he got when using the web page. It is now and again perplexing to simply find yourself freely giving points that many most people might have been selling. We really keep in mind we have the website owner to thank for this. All of the illustrations you have made, the simple website menu, the relationships your site help to create – it is everything unbelievable, and it is making our son and the family recognize that the theme is enjoyable, which is pretty vital. Thanks for all the pieces!

  16. I just wanted to write down a small comment so as to thank you for all of the remarkable ideas you are writing at this website. My extended internet search has at the end been rewarded with reliable facts and strategies to talk about with my close friends. I ‘d state that that most of us readers are definitely lucky to be in a fine website with very many outstanding people with good things. I feel really privileged to have come across the web page and look forward to tons of more exciting times reading here. Thanks a lot once more for all the details.

  17. I needed to create you this very little remark just to thank you as before on the pleasant ideas you’ve featured in this case. This is simply seriously open-handed of you in giving unreservedly exactly what many individuals would’ve offered for sale as an electronic book to help make some money on their own, most importantly considering that you could possibly have done it in the event you decided. Those ideas additionally acted as the easy way to realize that many people have a similar zeal like my personal own to learn way more related to this matter. I think there are millions of more enjoyable instances in the future for individuals who start reading your site.

  50. I loved even more than you will get done right here. The picture is nice, and your writing is stylish, but you seem to be rushing through it, and I think you should give it again soon. I’ll probably do that again and again if you protect this walk.

  255. I just could not depart your web site prior to suggesting that I really loved the usual info an individual supply in your visitors Is gonna be back regularly to check up on new posts

  257. Cramkey NCP-MCI-6.5is a specialized study resource for the Nutanix Certified Professional-Multicloud Infrastructure (NCP-MCI) 6.5 exam, offering focused content to enhance preparation and achieve certification success.

  287. Wonderful beat I wish to apprentice while you amend your web site how could i subscribe for a blog web site The account aided me a acceptable deal I had been a little bit acquainted of this your broadcast provided bright clear idea

  301. Hi Neat post There is a problem along with your website in internet explorer would test this IE still is the market chief and a good section of other folks will pass over your magnificent writing due to this problem

  302. Excellent blog here Also your website loads up very fast What web host are you using Can I get your affiliate link to your host I wish my web site loaded up as quickly as yours lol

  304. Its like you read my mind You appear to know so much about this like you wrote the book in it or something I think that you can do with a few pics to drive the message home a little bit but instead of that this is excellent blog A fantastic read Ill certainly be back

  308. Magnificent beat I would like to apprentice while you amend your site how can i subscribe for a blog web site The account helped me a acceptable deal I had been a little bit acquainted of this your broadcast offered bright clear idea

  313. I was recommended this website by my cousin I am not sure whether this post is written by him as nobody else know such detailed about my difficulty You are wonderful Thanks

  411. Esto puede ser molesto cuando sus relaciones se interrumpen y no se puede rastrear su teléfono. Ahora puede realizar esta actividad fácilmente con la ayuda de una aplicación espía. Estas aplicaciones de monitoreo son muy efectivas y confiables y pueden determinar si su esposa lo está engañando.

  437. Instalación simple y descarga gratuita, no se requieren conocimientos técnicos y no se requiere raíz.Grabacion de llamadas, Grabacion de entorno, Ubicaciones GPS, Mensajes Whatsapp y Facebook, Mensajes SMS y muchas características mas.

  739. These steps do not need to be completed all at once (or even at all if you feel you’re all set in the rough draft department). Space them out over the next five days. If you sit down for about one hour a day between now and then, you will have ample time to write an engaging and effective rough draft. Additionally, if you are having trouble revising a paper, making an outline of each paragraph and its topic sentence after you have written your paper can be an effective way of identifying a paper’s strengths and weaknesses. Usually, people expect a 3-page essay to take less amount of time compared to a, let’s say, 5-page essay. But then again, there are just too many aspects to consider. An essay of 3 pages can take just as long as essays containing more pages if you don’t know enough about the topic, if you’re distracted, or if you’re not planning in advance. With the right planning, even a 5-page paper double spaced or 4-page paper double spaced will take less time to write, maybe just the same amount of time it takes to write 3 pages.
    https://elliottwvsr406396.theobloggers.com/26118810/write-my-application-essay
    This basic thesis statement formula can be adapted for use in all middle school and high school writing assignments. If you are just starting out, and you are still developing an original, evidence-based claim to defend, a simpler formula is probably best. Once you have done the research, and you understand the subject, then a formula like the following won’t look like random words; it will suggest a way to frame a nuanced, complex argument that goes beyond making non-controversial factual statements. Brainstorming and collecting information online or in scientific literature can serve as a good first step to writing a thesis statement. This will help you come up with a working thesis and ideas on how to structure a good argument. You cannot jump to formulating the thesis statement right after reading the essay assignment.

  892. I love your blog.. very nice colors & theme. Did you create this website yourself or did you hire someone to do it for you? Plz respond as I’m looking to design my own blog and would like to find out where u got this from. appreciate it

  918. Produto novo com envio imediato, nota fiscal e com as fichas lacradas. Produto novo com envio imediato, nota fiscal e com as fichas lacradas. Ref: PK200 – Jogo Poker Maleta em Alumínio 200 fichas. O frete grátis está sujeito ao peso, preço e distância do envio. Excelente presente para os amantes do jogo de poker. Ver todas as formas de entrega Endereço de e-mail ATENDIMENTO Endereço de e-mail App NetshoesConheça as vantagens no cartão de crédito Ver todas as formas de entrega Produto novo com envio imediato, nota fiscal e com as fichas lacradas. ATENDIMENTO CNPJ n.º 03.007.331 0001-41 Av. das Nações Unidas, nº 3.003, Bonfim, Osasco SP – CEP 06233-903 – empresa do grupo Mercado Livre. Descubra os melhores produtos de fichas de poker profissionais para jogar e aprimore suas habilidades no poker. Saiba como jogar poker como um profissional com as melhores fichas do mercado.
    https://doodleordie.com/profile/nencconzardglyc1976
    Com o novíssimo Jackpot do KKPoker, você pode ganhar prêmios em dinheiro quando tiver a melhor mão, como Royal Flush, Straight Flush ou uma Quadra conforme a classificação. “O dia não me correu assim muito bem, desde o início em que entrei com uma stack muito pequena. Ainda tentei ganhar alguns potes mas a minha mesa era muitíssimo difícil, com stack’s muito grandes e jogadores muito loose”, lamentou Barbosa, no tradicional espaço de entrevistas da PokerPT. Os artigos sobre poker que não vai querer perder. Tudo sobre o melhor poker físico e online, em Portugal. Encontrará aqui artigos sobre 888 Poker e os seus torneios e todos os eventos especiais que possam ser do seu interesse. Abordamos igualmente o tópico sobre estratégias de jogo, mãos de poker, dicas vitais para vencer nas mesas, curiosidades, factos e tudo o que se possa relacionar com o poker em Portugal.

  945. certainly like your website but you need to take a look at the spelling on quite a few of your posts Many of them are rife with spelling problems and I find it very troublesome to inform the reality nevertheless I will definitely come back again

  948. Simply desire to say your article is as surprising The clearness in your post is simply excellent and i could assume you are an expert on this subject Fine with your permission let me to grab your feed to keep up to date with forthcoming post Thanks a million and please carry on the gratifying work

  955. you are in reality a good webmaster The website loading velocity is amazing It sort of feels that youre doing any distinctive trick Also The contents are masterwork you have done a fantastic job in this topic

  983. Check out all the latest odds for Willett at the Masters Tournament by clicking here There are a lot of reasons to doubt Reed this week, but let everyone else pile on while you take advantage of a really strong price on a player who thrives in this role and at this course. Rounding out the top five odds-on favorites this week at Bay Hill is Jason Day, who enters with 14 1 odds to win. The 31-year-old Day’s most recent appearance on Tour came last month at the AT&T Pebble Beach Pro-Am, where he finished tied for fourth. His most recent PGA Tour victory came last May at the Wells Fargo Championship. The No. 11 player in the world came out on top at the 2016 Arnold Palmer Invitational. A surprise winner at Augusta National in 2016, Willett is a player to have circled in case conditions truly go off the rails this week.
    http://artcrowd.co.kr/gnuboard5/yc5/bbs/board.php?bo_table=free&wr_id=24233
    News, People, Situations, Companies to discuss and opportunities to speak out what you really think, without censorship, without tolerance, without moderation. Anonymously or publicly! One thing that you’re guaranteed to get in the Champions League is elite level football, and as such, things can get a bit unpredictable at times. SportPesa Midweek Jackpot Prediction is a service that provides tips and predictions for the midweek jackpot offered by SportPesa. It analyzes previous performance, player form, and other factors to determine the most likely outcomes. Over 1.5 goals betting tips or over 1.5 goals predictions are one of the most popular tips that people use. Maybe due to the fact that they don’t require so many goals to be scored and as we all know the point of the game will always be scoring goals. Over 1.5 goals betting tips almost always happen when there is an early goal in the game and that’s why they a realy good for live inplay staking.

  1045. What Is Sugar Defender? Sugar Defender is a new blood sugar-balancing formula that has been formulated using eight clinically proven ingredients that work together to balance sugar levels.

  1083. Nice post. I was checking constantly this blog and I am impressed! Extremely helpful information particularly the last part 🙂 I care for such info much. I was seeking this particular info for a very long time. Thank you and good luck.