Training trends

Photo taken from www.pixabay.com

Years ago going to the gym normally consisted on guided classes like pilates, step, aerobics, yoga or training-weight. But, nowadays, thanks to the new trends and the new studies, new trainings are appearing.

They are short trainings in which it is not necessary a lot of time to train. 

We are going to present a series of new trainings that serve to improve your physical condition and to illuminate a perfect body.

• HIIT: as his name says High Intensity Intervalic Training and consists of series from 30 seconds to 2 minutes to 90 % FC and rest of 2-5 minutes. It is possible to do in bicycle or career.
• Crossfit: they are constant varied exercises, with functional movements executed at high intensity.
• Tabata: it is a training of 4 minutes at maximum intensity. 20 seconds working and 10 seconds between the exercises, resting.

These new trainings due to the intensity demanded are only recommend to those women who are in a good condition, since our body is forced to the limit.

For any question, don´t hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Peña, G., Heredia, J. R., Segarra, V., Mata, F., Isidro, F., Martín, F., & Da Silva, M. E. (2013). Generalidades del “HIT” aplicado a esfuerzos cardiovasculares en los programas de salud y fitness. EFDeportes. com, Revista Digital. Buenos Aires, 18(183).

Box fitness

Side bridge progression

As we know, when we're performing physical activity we have to take into account that we can't begin so high because we can get injured. So that, in the post "Be in shape: Part II" I talked about the benefits of this exercise.

There are 6 levels:

1. Side Bridge supported kneeling ( short lever ) for beginners and those who are experiencing low back problems.
2. Side bridge with elbow support and both feet ( long lever ).
3. Side bridge with elbow support ( short lever ).
4. Side bridge with extended elbow ( long lever ) for a greater commitment on the shoulder.
5. Dynamic Side Bridge with elbow support ( short lever ) : for a stronger commitment from the obliques.
6. Dynamic Side Bridge with extended elbow ( long lever ) for a greater commitment on the shoulder and oblique.

Side bridge with extended elbow (long lever) 

Side bridge with elbow support and both feet (long lever)

As we can see, the difficulty is in increased. Each one should know which level should begin.

Once we perform this exercise perfectly, we can introduce implements like bosu, fitness ball, TRX, increasing the height of the feet with a bank, etc.

For any question, don´t hesítate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Pablo Añon. (2013). Side bridge. 04/05/2015, de G-SE Sitio web: http://g-se.com/es/entrenamiento-en-voleibol/blog/ejercicio-de-la-semana-puente-o-plancha-lateral

"Bikini operation"

Now that summer comes every women want to start training her body to show it in the beach ... but with no much succeed. Why does this happen?

It is true, that when summer approaches all the girls want to be skinny to wear her bikini and show off the body, but it is clear that it is not to train alone for a month. In my opinion this “bikini operation” should be throughout the year and not just during the summer.

The purpose of body fitness and get everyone you look at the beach, is a job that requires more time. First, it is to work continuously for a long period and gradually always for improvements.

It also influences the diet that we follow, and that to have a profit must pay close attention to food much. Not getting a good body should stop eating, but you have to eat the same amount but better quality.

Finally, there are many whose low motivation stop training and thus not achieve their goals. You train hard, at first things will be difficult but not discouraged you have to work to get what we want.

Therefore, don´t wait until summer arrives to train ... START NOW!

For any question, don´t hesítate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Body pump

Body pump class

The body pump is a fitness activity that works both anaerobic and aerobic aspect of exercise and makes it quite complete, and therefore offers a variety of benefits.

It works many muscle groups, so it is quite recommended exercise for toning. In addition, it is an exercise that provides great calorie intake and thus be easier to maintain your ideal weight.

With the pump body aerobic work capacity, so it´s an exercise to maintain cardiovascular system and thus fit, prevent the possible emergence of diseases such as diabetes or obesity.

On the other hand, the body pump helps strengthen back muscles and facilitates maintain proper posture also helps to increase bone density and strengthen your joints. Finally, this exercise will help to release tension and stress management.

Although it should be noted that there is an activity for everyone and presents some contraindications to be taken into account.

Being a stress test, it isn´t suitable for people suffering from back problems, cervical or knee. It isn´t recommended for women who are pregnant.

For any question, don´t hesítate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Fun with ZUMBA

Zumba class

Not matter what the exercise, but the goal is to practice physical activity. Zumba is a fun way of physical exercise . More and more women attending this type of class .

But what 's the ZUMBA? It is a mixture of Latin rhythms ("salsa, merengue, flamenco and bachata") and aerobics . Performing zumba, we can tone our muscles .

The main objective of the zumba is that attendees enjoy the exercise , have fun and feeling good about themselves and, above all , to be happy ; to attend the exercise classes were a real feast .

Like any discipline that is based on aerobic exercises, Zumba benefits for our body are numerous. Among them they are mainly weight loss by burning calories and improving our physical condition and tone.

Not to mention that when we practice , as occurs with most exercise, but more on the fun Zumba freed endorphins, which are the key hormones in enhancing happiness , reduce stress and improve our self-esteem

Zumba is an exercise that everyone can practice, at first prove complicated as some steps can be somewhat complex , but if you miss continued ... remember the important thing is to exercise! Do not worry, that over all classes will better.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Physical exercise: Crossfit

Nowadays there're many physical activity trends yoga, pilates, zumba, combat dances, lift weights, etc. In this post I'm going to talk about the crossfit. It's a type a physical activity that it's based in military training. It consists in perform exercises in the shortest time possible.

Photo taken from: http://tigersdencrossfit.com/about-dallas-crossfit/what-is-crossfit/

It's important to know that before beginning to do crossfit we have to have a good physical condition since crossfit is cataloged as a high intensity traning (HIT).

Well, the aim of this post is to show you how a crossfit program along with the paleolithic diet changed the body composition of 23 men and 20 women that performed a 10 weeks workout.

Main characteristics of subjects

Men's post characteristics (upper part) / Women's characteristics (low part)

The reserchers concluded that with this training (crossfit) we obtein similar changes as with doing HIT training. 

As I said at the begining, it's important our physical condition so we can perform correctly the exercises we have to do.

Below is an example of what I leave is the crossfit.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Smith M, Sommer A, Starkoff B, Steven T. Crossfit-based intensity power training improves maximal aerobic fitness and body composition. J Strength Cond Res. 2013 Publish ahead of print DOI: 10.1519/JSC.0b013e318289e59f

Legs's workout: Which exercises should I choose?

There are many exercises that we can perform to exercise lower limbs, but not all of them have the same effect in our muscles. Also it's important to know the way of doing correctly the exercises we are going to do.

In this post I'm going to show which exercises should we choose to workout our quadriceps, hamstrings and gluteus.

Ebeen y cols. (2010) made a research about this. They tried to find out the best exercise for each muscular group. Then they proposed four exercises that have to be performed by sixteen women, that exercises were:

1. Barbell squat (1)
2. Dead lift (2)
3. Rise to the stage (3)
4. Squat lunge (4)

Barbell squat

Dead lift

Rise to the stage

Squat lunge

The results were:

1. Exercises 3 and 4 were better for working out gluteus medius, gluteus maximus and vastus medialis (internal).
2. Exercise 1 for working out rectus femoris.
3. Exercises 1, 3 and 4 for working out vastus lateralis (external).
4. Exercise 2 it's the best for working out hamstrings.

It's important to know that the the review doesn't specify how to do the exercises, the intensity and the speed.

We will continue writing about the correct way of performing this exercises.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Ebben, W.P. (2009). Hamstring activation during lower body resistance training exercises. 
International Journal of Sports Physiology and Performance, 4(1), 84-87.

Ebben, W.P., Feldmann, C., Mitsche, D., Dayne, A., Knetzger, K., & Alexander, P. (2009). 
Quadriceps and hamstring activation and ratios of lower body resistance training exercises. 
International Journal of Sports Medicine, 30, 1-7 

Concurrent training

As we all know there're many ways of training some better than others deppending on the goal.Today I'm going to talk  about the concurrent training.

Nowadays, people don't have enough time to workout because of the work, family, etc. So, when we're in the gym we must  seize time as long as possible. A way to get this is with this training.

You performed concurrent training when you combine strength and cardiovascular workout. It's accepted by all associations and international organizations related to health and fitness that people should perform both cardio (aerobic endurance) to improve related to the heart and lungs, such as strength training , to improve muscle strength.

Pic 1: taken from http://mundoentrenamiento.com

But there's a problem, there're not enough information about this way of training and results in people are different. I mean, there're people who gain strenght changes whereas that others lose (Scarfó, 2013).

I'm going to show a type of concurrent training that works in untrained women that were 39-64 years (mid-old aged):

• Twice per week -> Strenght training

• 4 legs exercise (front and back part of the thigh and calves)

• 2 CORE exercises (abdominal and lumbar)

• 4 de T. Superior (arms, shoulders, chets and back)

• 3-4 series, 1'-3' rest.

• 1º cycle (7 weeks): 15–20 rep al 40–60% 1MR*
• 2º cycle (7 weeks): 10-12 rep al 60-80% 1MR*
• 3º cycle (7 weeks): 6-8 rep al 70-90% 1MR*

*MR-> maximun repetition: maximun weight for a repetition (1 rep. with 220 lb = 100% 1MR // 10 rep. with 110 lb = 50% 1MR).

• Twice per week -> Cardiovascular training (cycle ergometer)

• 1º cycle (7 weeks): 1º day = 30’ mid intensity 60-70% maxCF(week 0 to 4) // 2º day = 10’ high intensity - 80-90% maxCF (semanas 5-7)

• 2º ciclo (7 weeks): 1º day = 60’ mid intensity 60-70% maxCF(week 0 to 4) // 2º day = 45’ interval training (3' 80-90% maxCF - 2' 60-70% maxCF) x8 series

• 3º ciclo (7 weeks): 1º day= 75’- 90’ mid intensity 60-70% maxCF // 2º day = 50-60’ interval training (3' 80-90% maxCF - 2' 60-70% maxCF) x10-12 series.

The results led to marked improvements in muscle strength and maximum pedaling power.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Scarfó R. (2013). El entrenamiento concurrente de Fuerza y Resistencia: una buena alternativa para mejorar la salud y el fitness?. G-SE.
Scarfó R. (2014). Entrenamiento Concurrente en Mujeres: efectos sobre Composición corporal, hormonas, fitness y salud metabólica. G-SE.

Training buttocks

There are many women who are concerned about this area of ​​the body, and to do so in this post we will recommend some exercises to improve the buttocks.

How many times have you heard say, want to put the hard "ass"? Well, everything has its work, and therefore there are no miracles. Nor should we focus only on a body area, you have to work all the muscles in a balanced way. We must also work the legs, abdominals, arms and not just settle for having a good buttock.

Many excuses for training is time, but there are exercises to perform them at home or anywhere without going to a gym. Thus, there is no excuse for training.

Some of the exercises to train and improve the buttocks, are jumping exercises and athletic exercises. These are easy to make and not machines, so you can include it in a workout routine to do at home.

Below we provide some training exercises for buttocks:

• Squats
• Striding or "lunges"
• Hip Extension: quadruped, forearms on the floor, knees supported and extend the leg back.
• Stairs  or 'steps': Go up stairs  or use a step  in your home.

Photo taken from www.freestockfitness.com

• Jumping jacks: Starting Position Stand with your arms close to your hips. Then we jump spreading her legs while carrying arms above the head, slapping. Then back to the starting position.
• Mountain climbers: Supports separate arms on the floor, put the trunk in parallel is the same movement that run, but without leaving the site.
• Lift heels
• High knees: Running on site, without moving. Lift your knees and arms frequency.

Remember all training to be effective must be constant. Therefore, creating a workout routine.

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.


Thanks for reading.

Body image and physical activity

Many women who want to look their body image, but really aren´t aware of the importance of physical activity. Just want to look a great body in a short time, even some believe that a simple diet or eating less will get a perfect body.

Photo1 taken from www.flickr.com 

Some studies have confirmed that athletes have lower percentage of fat and / or lower body mass index (Huddy and Cash, 1997; Waaler, 1998), because through physical activity develop a lean, muscular body and form and therefore closer to the aesthetic (Rodin and Larson, 1992).

Furthermore, according to a study (Camacho, Fernandez & Rodríguez, 2006), confirms that there is a relationship between body image and the type of sport practiced regularly, so are those FITNESS activities that focus to improving physical appearance. While more recreational activities associated with a healthier life style regardless of body image.

On the other hand, physical activity increases the functional capacity, and seeks to overcome adversity and prevent from existence. Also, is linked to the aesthetics of body language, aiming a perception of better self esteem and recognize the fact in his own body the ideal image.

Photo2 taken from www.flickr.com

Therefore, we must give importance to physical activity for body image, but not just to have a good body but also to better our quality of life. Through physical exercise improve physical and psychological level.

In my opinion, we should not only physical exercise to improve our body, there are many benefits it provides physical activity. What are you waiting for?

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.


Thanks for reading.

Camacho, M.J., Fernández, E., Rodríguez, M. (2006). Imagen corporal y práctica de actividad física en las chicas adolescentes: Incidencia de la modalidad deportiva. Revista Internacional de Ciencias del Deporte. 3 (2), 1-19. http://www.cafyd.com/REVISTA/art1n3a06.pdf. 

Huddy, D.G. & Cash, T.F. (1997). Body-image attitudes among male marathon runners: a controlled comparative study. International Journal of Sport Psychology, 28, 227-236.

Rodin, J y Larson, L. (1992) Social factors and the ideal body shape. En K.D. Brownell, J. Rodin, y J.H.Wilmore, (Eds.) Eating, body, weight and performance in athletes. Disorders of modern society (pp. 146-158). Philadelphia: Lea & Febiger.

Waaler, N. (1998). Body image and physical activity. A survey among Norwegian men and women. International Journal of Sport Psychology, 29, 339- 365.Williams, P.A. & Cash, T.F. (2001). Effect of a circuit weight training program on the body images of college students. International Journal of Eating Disorders, 30, 75-82.

Pilates women

Pilates with his phrase “the physical form is the first requisite of happiness” stressed the importance of exercise to feel good physically, mentally and emotionally.

The main goal of the method Pilates is give humans a deep compression of your body. Moreover, the purpose is to achieve muscle balance, strengthen weak muscles and lengthen shortened muscles.

Photo taken from www.flickr.com

It´s an exercise system focused on  posture, breathing anda harmonious development of strength and muscle flexibility.Pilates is also a work of body education where it provides the body as a whole.

What do you win doing pilates? You can move more easily, achieve many physical skills and preventing injury as:

•  You´ll improve the elasticity of your muscles and elasticity of joints.
• You´ll improve the coordination, posture, balance and alignment of your body.
• You´ll reduce fatigue and discomfort caused by a sedentary lifestyle.
• You´ll relieve muscle aches and back.
•  You´ll increase your body awareness.
• You´ll increase the physical and mental abilities.
• You eliminated the impact on joints.
•  Reduce stress and fatigue generated by the pace of live.
• You can recover better after delivery or prepare for it.
• IMPROVE YOUR QUALITY OF LIFE.

For any question, don´t hesítate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Benefits of squatting

Squats are considered one of the best exercises for their benefits, the type of functional movement applied to daily life.

There are exercises you can do at home if you want to have a toned legs and buttocks you should do squats. It´s an exercise that you can do without going to the gym without using machines. The muscles that are worked when doing squats are the quadriceps, adductors, hamstrings, calves and buttocks.

Squatting has a number of benefits:

•           Toning legs.
•           You burn around 230 calories per 30 minutes of exercise.
•           Helps prevent osteoporosis.
•           Improves posture.
•       Help develop flexibility around the hips.

In my opinion it´s an easy exercise to perform, suitable for everyone and it´s advisable to gain strength in the lower body. Moreover, squats should be done properly to avoid injury

Photo 1 taken from: pixabay.com

Now we leave a video of how they should do squats.

Physical exercise: Sedentary women

It’s known that the increase of the age provokes several changes in the body, one of them is the reduction of the lean mass. Furthermore, the sedentarism accompanied by a high caloric diet can arouse the increase of the fat mass (Hill & Melanson, 1999).

That factor, the increment of the fat mass, may induce diseases such as obesity, hypertension and an increment on the mortality (Layman & cols. 2005).

There’re many solutions to solve the problem, but I would like to speak about one of them and it’s the physical exercise. It’s as simple as it seems. The American Collage of Sport Medicine (ACSM), says that adult people need 150 minutes of physical exercise (moderate intensity) per week, which means we have to do 20-30 minutes per day (ACSM, 2012) to improve our way of life.

So, what kind of exercise should we do? Well, lifting dumbbells in the gym can be boring for some women, then the alternative is to make a circuit which can consist in:

• 9 exercises
• 2 sets (completing 9 exercises per set)
• 8-12 repetitions per exercise
• 1 minute to rest afeter each exercise
• The maximum weigh to complete 8-12 repetitions

Example:

1.     90º Squat
2.     Press bench
3.     Low pulling rowing
4.     Leg press
5.     Arm dumbbell rowing
6.     Dumbbell press on incline bench
7.     Knee bending machine
8.     Standing barbell rowing
9.      Crunches (supine)                                  

 Figure 1 Pre/post work out body composition

   

That circuit improved the body mass of 14 sedentary healthy women including an increase of lean mass and a decreased of fat mass (figure 1) (F.C. Ferreira y cols, 2009).

For any question, don't hesitate asking us. We will be glad to help you out with any doubt you have.

Thanks for reading.

Hill, J.O., and Melanson, E.L. 1999. Overview of the determinants of overweight and obesity: current evidence and research issues. Med. Sci. Sports Exerc. 31(Suppl. 11): S515–S521.

Layman, D.K., Evans, E., Baum, J.I., Seyler, J., Erickson, D.J., and Boileau, R.A. 2005.Dietary protein and exercise have additive effects on body composition during weight loss in adult women. J. Nutr. 135(8): 1903–1910.

Pérez Samaniego, V., & Devís Devís, J. (2003). La promoción de la actividad física relacionada con la salud. La perspectiva de proceso y de resultado.Revista internacional de medicina y ciencias de la actividad física y el deporte, 3(10), 69-74.

Ricardo L. Scarfó. (2014). Circuito de Fuerza en mujeres sedentarias: composición corporal, sistema inmunológico y morfología cardiovascular. Visited February 19th of 2015, in G-SE web site: http://g-se.com/es/entrenamiento-de-la-fuerza-y-potencia/blog/circuito-de-fuerza-en-mujeres-sedentarias-composicion-corporal-sistema-inmunologico-y-morfologia-cardiovascular.