Today we are going to see an anaerobic endurance training method that we can do, at home or outside.

The training consists of stair-climbing, and we must do it by sets.

We have to do a set of 20-30 seconds of climbing stairs at a good pace, and a minute of recovery.

We have to perform 3 sets of 6-8 repetitions, in each series we have to stair-climbing 6-8 times for 30 seconds.

To see the benefits of stair climbing, I leave a pdf about benefits of stair climbing in person of medium-high age.

Hello everyone, today we are going to see some exercises that we can do at home to train our legs.

1ºSquat: We have to do a hip and knee flexion up to 90 degrees.

2ºSquat Jumps: We have to perform the same movement as in the squat, but performing a jump from the bending position.

3º Thruster: You have to perform a squat and flex the arms until you touch the elbows, when you return to the position of origin, the arms should be extended, you can perform with weight.

4ºLunch: It is a simple exercise, we have to take a long step forward, until the knee of the back leg touches the ground, then we return to the position of origin.

We have to do 4-6 sets of more than 12 repetitions and with these 4 exercises we can do a good leg training, the intensity will depend on each person.

Here I leave a PDF about leg training.

Hello everybody, today I am going to speak about one type of training, the fartlek, 

Fartlek is a type of training in which the set of continuous and variable methods of  endurance training are grouped.

Continuous and variable methods are those in which the execution of a type of exercise or movement is continuously maintained, but subjected to continuous variations in their level of intensity.

This variability in the efforts implies an alternation between phases of effort that are executed at a higher intensity and others performed thar are executed with less intensity.

I present to you two options to perform this training:

The first one, combining 80-90% sprint phases of my VO2 max, with race phases, without stopping, for those people who have a better level

The second, which combines phases of sprints, with phases of walking 5-10 seconds, without stopping at any time, for those with a lower level of physical condition.

I leave you some videos so you can see how this training is done, I hope you like it!

Hi everyone, in this post I will show you how we can training aerobic endurance at home with exercises without using any material.

The training would consist of a circuit of 6 exercises that we would have to perform for 30 seconds each, resting 20 seconds between exercises and 1 minute between sets, making a total of 3 series.

First exercise: Jumping Jacks

Jumps are made by opening and closing the legs, accompanying the movement of opening the legs with a rise of arms.

Second exercise: Mountain Climbers

In plank jacks position with extended hands and legs, we would have to bring the knees to the chest.

Third exercise: Burpees

Exercise consisting of performing a flex with jump.

Fourth exercise: High knees

Fifth exercise: Step

Exercise that consists of go up to a chair, it can be done in jump for people with a higher level

Sixth Exercise: Bear Crawl

Exercise that involves walking on hands and feet without touching the knees on the floor and trying to perform the steps with the feet without exceeding the height of the shoulders