We are a group of students from Universidad de Alicante who are studying a degree in Physical Activity and Sports Sciences. This blog is made in order to help people to keep fit and improve their sport performance at home.
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!!
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.
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!
FIT AT HOME 