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, 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
Now, we will explain some exercises that you can include in your routine to lose fat mass at home.
How to do Plank Jacks?
We place ourselves in prone position, making a plank touching the floor with the elbows and with the tips of the feet, both should be aligned with the shoulders. The buttocks should be kept in the same line as the spine and the head.
Once placed, we will have to do a leg opening by making a small jump and then return to the starting position with another jump, this movement will be repeated throughout the exercise.
We have to keep the abdominal and buttocks muscles rigid for the correct performance of the exercise.
Hello everyone! Today we’re going to talk about
different tests to assess our strength. The tests can be classified depending
on the type of force that we’re going to measure:
Resistance forces:
1.Pull up or Chin up test: The aim is to measure the force-resistance of the arms and those which integrate the scapular waist. It has to be performed all the chin-ups possible, flexing the arms and emerging the counter with the chin, in 60 seconds.
2.Underlying floor test. Its aim is measuring the force-resistance from the top half of the body. It must be done all the underlying floor test possible, flexing the arms and in line with the shoulders, in 60 seconds.
3.Abdominals test. Its aim is measuring the force-resistance of the abdomen. It must be done all the abdominals possible, raising our body about 30/40 degrees from the position of the supine stander and with the legs flexed, in 60 seconds.
Income maximum dynamic strength:
1.1RM test: The purpose of the test is determinate the maximum intensity of work, expressed in kilos. To this intensity shall be recognized as 100%, and it is because of this is a single repeat. 1RM test is very intense test, not recommended for beginners or children.
Explosive strength:
1.Squat Jump Bosco Test: The subject has to make a maximum vertical jump on the basis of the knees flexed to a 90º angle with the upper body facing straight forward and the hands placed waist-high (the jump must be done without anti move and no support of the arms). The use of strength platforms and piezoelectric tables is possible to have a relation of force-time as a result of the mechanical impulse produced, as well as the determination of the vertical speed of lift-off, therefore, the height reached by the gravity centre.
2.Counter Movement Jump of Bosco: It’s a variation on the previous idea, which anticipates the jump action of a quick move of flexion and extension of the legs starting in a position of standing. The elastic component removed previously is particularly relevant in this expression whereby obtaining increases of more than 20% above the previous test. This test assesses therefore, the exploding-elastic strength of the subject since the differences regarding the previous one is due to the return of the standard elastic elements of the muscle fibres. This difference of an order of this magnitude is named spring rate.
And that’s it for today. I hope you enjoyed it and has
been helpful. See you soon!
Current evidence suggests that maximum gains in muscle hypertrophy are achieved by training regimens that produce significant metabolic stress while maintaining a moderate degree of muscle tension.
A hypertrophy-oriented program should
employ a repetition range of 6–12 reps
per set with rest intervals of 60–90 seconds between sets. Exercises
should be varied in a multiplanar, multiangled fashion to ensure maximal
stimulation of all muscle fibers.
Multiple sets should be employed in the context of a split training routine to heighten the anabolic medium due to a greater training volumes may be beneficial in enhancing muscle growth (Schoenfeld et al., 2019), so they are recommended between 3-6 series per exercise.
Concentric repetitions should be
performed at fast to moderate speeds (1–3 seconds) while eccentric repetitions
should be performed at slightly slower speeds (2–4 seconds). Training should be
periodized so that the hypertrophy phase culminates in a brief period of
higher- volume overreaching followed by a taper to allow for optimal
supercompensation.
The evidence indicates that
frequencies of training twice a week promote superior hypertrophic outcomes to
once a week whether training a muscle group three times per week is superior to
a twice-per-week protocol remains to be determined (Schoenfeld, Ogborn, &
Krieger, 2016).
In terms of intensity, the evidence
recommends working in a range of 70-85% of 1RM to obtain benefits in muscle
hypertrophy. However, because we will work at home, and in many cases, we will
not have such high external loads, we will quantify the intensity through the
Character of Effort (CE), which is the relationship between the repetitions you
make and the ones you can do. In the case of hypertrophy it will be a
high-maximum CE, which may be 10 (12), for example.
Finally, from 6 to 10 exercises per training session and from 2 to 4 exercises per muscle group would be adequate to obtain the greatest gains in muscle hypertrophy.
Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and Science in Sports and Exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11), 1689–1697. https://doi.org/10.1007/s40279-016-0543-8
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!!
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!
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!
FIT AT HOME 