Month: Feb 2019

STRENGTH

Hi everyone! I am Jorge Serrano and I will be the one in charge of showing you how to work and improve your strength through a set of easy physical exercises. For this purpose, I am going to approach the idea without the necessity of attending a gym or purchasing any equipment as we are focusing on exercises at home with either basic equipment such as elastic band or cufflinks, or homemade one, such as towels, bottles of water or chairs, among others. Basically, in this post, I aim to provide some general information about the ‘strength’ topic.

First of all, I would like to start with the definition of strength since it is the physical capacity of the human being which allows the person to overcome an opposition as well as stand against it through a muscle tension effort. Generally, there are a lot of physiological factors that intervene in the strength such as the muscle´s temperature, the training status, the muscular fatigue and the intermuscular coordination, for instance.

Following this line of reasoning, strength can be classified into two types:

1.Dynamic strength: exercises in which muscle length is modified. In this view, depending on whether the muscle is shortened or lengthened, we will be talking about concentric or eccentric dynamic strength.

2.Static or Isometric strength: it seeks to increase muscle tension and maintain it for a period of time by contracting the muscle without shortening (it). It is recommended not to exceed 6 seconds and 10 continuous minutes, ending the training with adequate stretching.

In addition, it is worth noting the different strength´s manifestations, which may be:

1.Resistance strength: the ability of the neuromuscular system to support fatigue in short, medium or long duration efforts.

2.Maximum strength: greater expression of strength that the neuromuscular system can apply to a certain resistance. It can be static or dynamic.

3.Explosive strength: the ability of the neuromuscular system to generate a high speed of contraction when facing certain resistance. It can be explosive-elastic or explosive-reactive.

I hope you like this post and you are looking for our new and future publications. See you soon!!

ENDURANCE

Hi everyone! My name is Guillermo and I will to help you to discover different forms of doing endurance training.

We can define endurance as a one of the basic physical abilities, and this ability allows us to carry out an activity or effort for as long as possible.

When we are speaking about endurance training a lot of people think that they have to run, but there are other types of training and in this blog you will can see what types of training you can do.

We will do endurance training in house but We also will can do this type of training outdoor

The different types of training will be classified in aerobic endurance training and anaerobic endurance training

I hope you read me and you do the different training and if you want, you can write any comments about this! See you soon!!


FAT LOSS

INTRODUCTION: In this post we will explain different ways to burn fat mass at home, through physical activity. You can save time while training at home!

–HIGH-INTENSITY INTERVAL TRAINING (HIIT): This training methodology is  based on high intensity intervals (100%) and short recovery time. The are many benefits: increased metabolism, higher VO2, muscular improvement, your caloric expenditure shoots up …
We will do the training and for 24 / 48h our body will still be recovering from the effort and therefore burning fat mass.

1.TABATA:  The Tabata method consists in performing 8 series of 20 seconds each, trying to get the highest number of repetitions in this time, with 10 seconds of rest between them.

2. EMOM (Every minute on the minute): Perform a number of repetitions in one minute, resting until the minute is reached. At the beginning of the next minute, repeat the exercise and once finished, rest until the end of that minute.

3. WHEEL: Do each exercise for 30 seconds, resting 15 seconds but always going through a main exercise that will be repeated after each exercise.

-CIRCUIT BY STATIONS
It is about creating a circuit and taking turns with each circuit, for example, doing 10 repetitions of each station and without rest between them. We can make one minute break at the completion of each round and the laps depends of the level.

MUSCULAR HYPERTROPHY

Hi everyone! My name is Raúl Ferrández and I’m going to tell you about muscular hypertrophy training. First of all, I’m going to describe you that concept:

Hypertrophy is, by definition, the enlargement of an organ or tissue from the increase in size of its cells. Not to be confused with hyperplasia, the process of increasing the number of cells, hypertrophy is the process of increasing the size of the cells that are already there.

This occurs through a physiologic process that leads to an increased number of contractile proteins (actin and myosin) in each muscle fiber. 

Hormones and cytokines play an integral role in the hypertrophic response, serving as upstream regulators of anabolic processes. Elevated anabolic hormone concentrations in- crease the likelihood of receptor interactions, facilitating protein metabolism and subsequent muscle growth (Schoenfeld, 2010).

It is hypothesized that 3 primary factors are responsible for initiating the hypertrophic response to resistance exercise: mechanical tension, muscle damage, and metabolic stress.

1-Mechanical tension: Mechanically induced tension produced both by force generation and stretch is considered essential to muscle growth.

2-Muscle damage: Exercise training can result in localized damage to muscle tissue which, under certain conditions, is theorized to generate a hypertrophic response.

3-Metabolic stress: An anabolic role of exercise- induced metabolic stress and some have speculated that metabolite accumulation may be more important than high force development in optimizing the hypertrophic response to training. Metabolic stress manifests as a result ofexercise that relies on anaerobic glycolysis for ATP production, which results in the subsequent buildup of metabolites such as lactate, hydrogen ion, inorganic phosphate, creatine, and others

I hope that information is useful. In next posts we will explain more concepts about this type of resistance training in order to apply at home. See you!

Flexibility

Flexibility

Hi everyone! I am the responsible for telling you about this matter, flexibility, the big forgotten! Yes it is, most of the athletes forget this kind of training, they practise resistance or endurance but forget to add flexibility or stretching exercises to their training.

First of all, according to the American Council on Exercise (ACE), flexibility is defined as “the range of motion of a given joint or group of joints or the level of tissue extensibility that a muscle group possesses.” . This generates several beneficts like relax your muscles and do a good cool down at the final part of your training.

This is only a letter of introduction in which I present you the flexibility training and explain that I am going to organise this category in four basic parts: static stretching, dynamic stretching, PNF stretching, ballistic stretching. Furthermore, I will write about several matters related to flexibility.

I really hope you read me and were insterested in this kind of training that is very healthy and relaxing too! I am Víctor, and I would like to help you to introduce this training in your daily life. See you on next post!

INTRODUCTION

In this blog we are going to explain the benefits of sport based on the scientific evidence and how you can do this whitout going to the gym.

We are going to describe several types of trainning to improve strength, endurance, flexibility, hypertrophy and body composition through fat loss.

Furthermore, we will post some videos and photos to help you to understand the exercises.

We hope you learn and enjoy with our posts about the amazing world of fitness in a cheaper way.