In previous articles it has been seen that there are a series of determining factors of the force that a muscle or group of muscles can generate. Afterwards, the influence of muscle activation as the cause of a series of effects that translates into certain structural and neural transformations has also been analyzed, which give rise to the fact that this muscle activation constitutes what is understood as training.

In this series of articles we deal with some of the most important concepts of strength training, collecting notes from the recently published book Strength, Speed and Physical and Sports Performance written by renowned researchers Juan José González Badillo and Juan Ribas Serna.

Well, whatever the way in which muscle activation is carried out, whether it is correctly or not, training depends on a series of factors, whether or not the training programmer is aware of them, or Whether you take them into account or not, they are the determinants of the effect produced by the training.

These factors of sports training are three.

1/3 Factors of sports training: the speed of the first repetition.

First indicator of the character of the effort (CE) and the effort index (IE). Determinant of relative training intensity

Justification.

• Because it determines the percentage of the current RM with which the subject trains: real effort that represents the first repetition
• Because given the same speed, this percentage is practically the same for all people
• Because it starts from the assumption that even if the RM value changes, the speed with each percentage is very stable. Which is sufficiently proven.

That is, even if a training programmer does not know or does not want to know that when he performs the first repetition of a set, the speed at which he executes it determines what relative intensity he is training, that speed will determine the effect of the training, because it represents a highly relevant variable of training and its effect.

If the programmer ignores this reality and programs a percentage based on a 1RM value obtained at some point, it is already known that there is a high probability that the athlete or trained person is not training with the intensity (percentage in this case) that the programmer thinks.

But without a doubt, even in this case, what will determine the effect of the training will continue to be the speed at which the load has been moved in the first repetition, which, in this case, would represent a percentage unknown to the programmer (cases are discarded). in which the programmers indicate that the loads do not move at the maximum possible speed).

The same situation would occur if the programmer proposes that you train with a load with which you can do a certain maximum number of repetitions in the series (XRM or nRM).

Everything said in the previous paragraph is valid, but with the added peculiarity that in this case the subjects, with a high probability, would train with different relative intensities. In this case, the speed control would “come to the rescue” and could determine with what actual relative intensity they trained, even though the programmer thinks it was the same for everyone.

2/3 Factors of sports training: The loss of speed in the series with respect to the first repetition

Second indicator of the character of the effort (CE) and the effort index (IE).

Justification: Because it indicates the degree of fatigue for the same speed of the first repetition and equalizes the effort for all trained subjects. That is, because although the number of repetitions performed in the series is individual (and different) for each speed of the first repetition of a series, the percentage of repetitions performed before the same loss of speed in the series is approximately the same, and for this reason, as has been verified, there will be a very similar degree of fatigue.

With the two sports training factors described, the effort made by the subject has been defined, since its product gives rise to the IE. Index that presents a high validity as an indicator of the fatigue generated by the training.

Unfortunately, if the programmer does not know the importance of the loss of speed in the series, the effect of the training will be produced with different efforts for each subject, unknown to the programmer. If the maximum number of repetitions in the series is programmed for all the subjects, the subjects will train with different intensities in most cases, but the influence of the loss of speed in the series will be present as a “factor” of the training effect. and it will be responsible, to a large extent, together with the speed of the first repetition, of the training effect.

Naturally, the programmer will not have information about what load could have produced the effects of his training, but whatever they are and whatever the reference for programming the repetitions in the series, the effect will depend on the loss of speed in the series, and , more properly, of IE.

3/3 Sports training factors: Exercise in question.

Justification:

Each exercise has a different speed for each percentage loss of speed in the series (González-Badillo, 2000). This is because the speed with each percentage depends on the speed with which the RM is reached, which is different for each exercise (González-Badillo, 2000).

This own speed determines the characteristics of the exercise in relation to the loads and frequencies that can be used. It is reasonable to think that doing a full squat exercise does not produce the same degree of fatigue as an arm push exercise. In addition, the speed of the RM means that some exercises can be trained with higher relative intensities than others.

A clear example is the comparison of the squat and the power clean. Certain athletes would not need, and should not, do a full squat with loads greater than 80% of the RM even at the end of their sporting life, even with extensive experience in strength training.

However, these same athletes can train with intensities of 75-80% of the RM in a clean force almost from the first day of training, once they have learned a fairly acceptable technique, and later they could reach intensities of 85 and even 90% of the RM in the exercise, if the technique was good.

Also, a clean workout can be done any time close to competition, and is highly unlikely to interfere with specific performance: it could be done up to a few minutes before some competitions.

These different possibilities of the exercises are related to the speed of the respective RM. A high speed of the RM acts as a “safety” of positive effect with minimal interference with any specific exercise.

In this case, the problem would come from not knowing that the speed of the RM is determinant of the characteristics of the exercises. This lack of knowledge can lead to the training being programmed with the same intensities, and even with the same repetitions per series, with exercises with very different speeds typical of RM, which can lead to proposing excessive intensities in some exercises or useless intensities. in others.

When you train at home, you often don’t know how to approach your training because you don’t have the regular equipment and resources you would find at a gym. These are some of the best basic exercises to do at home.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

How can I organize my routine?

In the words of Professor Stuart McGill, one of the most important researchers in spinal function, organizing basic routines based on anti-exercise exercises is a good idea.

“The best way to approach basic training is to avoid movement, not create it.”

It also shows that core muscles should be considered brakes, not accelerators or movers.

Here’s how to organize our routines at home.

Basic Anti-Rotation Movement: Palof Press

To perform this exercise, if there is a miniband or elastic band of any type that can be attached to a fixed structure, Enough. The key to this exercise is to generate a twisting force in the spine that needs to be counteracted. It’s all about turning. Not to mention preventing turnover. Make sure you do it on both sides.

Eight reps in two to four sets is a good way to start. If you want to do it isometrically, you can do it for 10 seconds straight.

anti-extension exercise: Dead Bug

If you have never performed a Dead Bug, you should ideally do it first without any material controlling spinal extension or non-vertebral extension.

If you have already mastered this exercise only with your body, you can proceed to one of the following variants:

The second is made of pulleys, but you can change the rubber pulleys that were previously used on Presparov.

2-4 series of 6-10 repetitions per side are the adequate doses for this exercise. The goal is not to stretch the spine, that is, to emphasize the curvature of the lumbar lordosis.

Basic anti-flexion movement: gluteal bridge

The glute bridge is generally considered the basic hip extension exercise to move the gluteal muscles, but this exercise is especially an unstable and elevated surface, such as weights or a fitball.

Ideally, you should start exercising with your own weight.

Good progress is as follows: weight glute bridge, external load glute bridge, one side glute bridge (one leg), upper glute bridge, upper side glute bridge.

6-10 repetitions in 2-4 series. It’s hard to do on one side, so get down to the bottom of your responsibilities. If you feel hamstrings instead of gluteal muscles, remember to do a pelvic inversion during the movement and emphasize it at the end of the concentric phase.

Basic Isometric Movement: Side Plank

This is a very affordable exercise that we can do anywhere. For isometric core exercises, Stuart McGill advises not to exceed a time of 8-10 seconds, as this is when the muscles are no longer supplied with blood and oxygen and stabilization function is lost. Is recommended. Ideally, add more sets and continue without extending the length of the set.

4-10 series of 8-10 seconds resting for 5-10 seconds.

Star Exercise: Turkish Rising

If you have mastered the previous exercise with more advanced variations, we recommend that you try the Turkish lift, which is an exercise that combines all the patterns you have seen so far. You can use the required external load. You don’t have to be a dumbbell. Learn the steps well and use your feet and hands to perform the steps in the correct order as the movement progresses.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

CrossFit, a sport whose primary movements and exercises derive from military training, started catching on years ago. Despite the fact that it is a form of physical activity that requires a specific facility, more and more gyms and sports centers are offering this activity at their facilities.

Despite the need for specific equipment for your practice, certain CrossFit movements can be performed without equipment, using only our own body weight, so we can adapt these exercises to be performed at home.

Here are some bodyweight exercises to train at home to keep you active and healthy.

abdominal wheel

This exercise primarily engages the core, lower, and hip flexor muscles.

To perform the “roll” action, first stand on the mat and step back (it is recommended to use the mat or mat that will be placed on the floor). In the first phase of the movement, the goal is to assume a position similar to squatting. Then drop onto the mat as if you were rolling (hence the name “roll”).

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When you are lying on the floor, your arms should be extended above your head and in a fully extended position. To get back up, we have to “jump” back and get into the original position, using the momentum of the rear turn. All these steps are performed without pauses in between.

spartan push ups

Spartan push-ups are a classic push-up variation that definitely improves both the difficulty and strength of our workouts, while also producing a great work out for the pectoral and triceps muscles and our core.

In the first position, place one of your arms at the same height as a classic pushup, but with the opposite arm slightly back. That is, in the starting position, both hands are at an angle. Perform the push operation.

Perform a plyometric jump designed to change support when performing a push. The previously lagging hand is moved to the classic position and the opposite arm is lagged.

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Burpee

Burpees, as has been said many times before, is an exercise that doesn’t know the middle ground: either you like it or you hate it.

It’s one of the few exercises that works almost every muscle, and it’s also a great exercise for cardiovascular endurance work. Finally, this exercise does not require any specific material or installation, so it can be done anywhere.

Climbing or climbing movement

This exercise is another classic of high-intensity routines and can also be seen in CrossFit routines. It is a very complete movement that touches several points of the muscle (from the shoulder to the lower part of the body), with the main objective being the core and cardiovascular.

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horizontal jump

Deductively, this exercise may seem like a simple horizontal jump, but a wide jump requires specific techniques to do it efficiently, not a simple jump.

A point to keep in mind to avoid making mistakes in the jumps is to avoid swinging to gain momentum. To do this, you need to make sure your soles are in full contact with the ground and use their entire surface area when you push off. Similarly, we use our arms to pull back and throw forward at the moment of need for momentum.

crab ride

This exercise is mainly aimed at moving all the back muscles of our body. However, like the triceps dip, you need to pay attention to your shoulder position to avoid injury.

To assume the starting position, the foot should be semi-flexed and the second palm should be sitting on the floor with the floor behind the body. Next, stand on the ground. The next step is to walk backwards to maintain your balance. It is very difficult for beginners.

jumping stride

The plyometric lunge is a well-rounded exercise that not only moves your lower body but also improves balance.

There are two main options to carry it out.

First of all, you can do without switching legs when jumping, that is, if the starting position is with the right leg in front and you fall to the ground after the jump, you will land again with the right leg in front. This is a good option for beginners. Another way to do it is to alternate steps. That is, if you start in position with your right leg in front, when you land on the ground do it with your left leg in front. For balance, you can throw your arm forward every time you jump.

In addition to gaining upper-body strength and balance, a plyometric step (like all lower-body plyometric exercises) can help you run faster.

HOllow rock

Hollow boulders are moves primarily intended to move your core muscles.

To do this exercise, lie on your back with your arms extended above your head. Next, with your legs and arms raised slightly off the floor, build your body into a crescent shape. From this pose, try to rock back and forth without losing your pose.

Pistol squat or single leg squat

The pistol squat is a more powerful variant than the classic squat because it is bent over on one leg only. This is due to increased instability and increased stabilization of both the core muscles and the gluteus medius.

For this exercise to work properly, be sure to align your supporting legs and extended legs forward to avoid potential swing imbalances.

You can keep your balance by stretching your arms. As in the classic squat, we must try to keep the back in the most neutral position possible.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Thanks to recent research, it is known that physical activity can not only improve productivity at work, but can also significantly improve your health by incorporating healthy habits into your life. This is known especially in Sweden, one of the countries where more physical activity is carried out. As a result, some Swedish companies are beginning to include clauses in their contracts that require workers to exercise for one hour a week.

Many independent companies provide employees with healthy habits and training services. Other companies offer weekly yoga and Pilates classes for employees and certain residents on the premises.

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Promoting healthy habits at work is a habit that both employers and employees acquire with the aim of improving productivity on the one hand and improving health on the other.

Companies care about the health of their employees because they know that healthy and healthy workers have high productivity and low absenteeism. The values ​​associated with sport, such as the spirit of improvement and teamwork, are usually aligned with the business philosophy. Those corporations that are capable of managing to improve the health of workers by promoting healthy habits achieve long-term benefits.

Two of the main health problems we face in the workplace are a sedentary lifestyle and work-induced stress, both of which can be improved by regular exercise.

Job stress can lead to serious problems, especially in jobs where people are on release for looming deadlines or where workers must deal with unexpected situations on a daily basis (for example, the service sector). Workplace stress is known to be one of the factors that increase the risk of stroke.

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As part of that, a sedentary lifestyle is one of the most common causes of workplace pathology, including back pain and injuries associated with prolonged use of mice and keyboards. This is the case, for example, of carpal tunnel syndrome, which has recently been recognized as an occupational disease in the commercial field.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Much has been written about how people should train when they are in the gym, what type of workouts they should do, whether they need to follow a particular sequence of exercises, and how often they should change their routines.

The truth is, if you can’t fix all (or most) of these problems, you may not be able to reach your goals, get injured, or worse yet, be unable to move right out of the gym. In any case, these tips apply equally whether you’re training at the gym or at home.

The importance of well-structured routines, especially for beginners.

Properly organizing your routines and choosing the exercises and especially the order in which you perform them is one of the most important parts of your training. And if you are a beginner and you are starting in the gym, it is even more important because the possibility of abandonment grows if you do not see the achievement and progress in the goals that you set for yourself.

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In general, the best way to compose an exercise routine is to start with an articulated exercise (the exercise that has the most muscle mass in the movement) and end with an analytical or isolated movement. In particular, it is important that only one muscle is predominantly worked, for example, the biceps curl.

Basic conditioning routine: What to do in the first weeks?

Many times it is the case that you have never received training or have not played sports for a long time (several years) and you want to develop a healthier lifestyle habit. What should you do?

The best way to start in the first few weeks (speaking a minimum of 6-8 weeks) is to condition your entire body and choose a routine that is designed to get you used to exercising. These types of routines are often widely used to adapt beginners to the world of gyms, or for those who are injured and begin to readapt to physical exercise.

In these first few weeks, we work with a lighter weight that gradually increases as the muscles adjust to their training demands, avoiding terrible stiffness as much as possible.

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Importance of learning techniques

As beginners, we find ourselves with exercises that we don’t know how to perform. For this reason, it is important to properly learn the technique of the exercise you will be performing before starting a training session and adding volume and intensity. To prevent injuries or frustrations that impede our progress or force us to stop directly because of our injuries.

Know the basic exercises

Among the exercises with which we can work are the groups known as “basic”. They are the basis of any training and are associated with the increase in muscle mass and the improvement of strength for the trained muscle groups.

bench press

When we talk about working the pectoral muscles, the bench press is a star movement, along with push-ups. In addition, it is an exercise that also affects our shoulders (especially the front one) and triceps.

dominated

Classic exercise and should not be missing in any routine due to the large number of muscles it contains, whenever possible. Pull-ups are probably the exercise with the most muscle movement. Control the movement of your legs to avoid swaying.

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However, pull-ups are not easy to do correctly, and their progression is usually slower than any other exercise, which is why it is equally loved and hated by people who are focused on training. ..

press militar

This exercise can be done with both barbells and dumbbells and can be a very interesting shoulder workout. In addition, it also uses the core muscles to avoid swaying and straining the back when doing it with the bar and the foot.

Barbell/Dumbbell Row

A great exercise to gain strength and density in the back, which allows a great transfer of benefits when performing pull-ups.

squats

One of the most commented in relation to the star movements and techniques when talking about the work of the lower part of the body: try to do deep squats.

Combining strength and cardio in the gym

The word HIIT should be remembered for the combination of strength training and cardio training in the gym. HIIT-type training has the great advantage that you can combine strength training and cardiovascular training in the same workout, significantly reducing the time required for your routine.

However, if you are a beginner, do not get lost in this type of training. You can get injured if you are not used to intense training. As you gradually introduce it into your routine, you will see the benefits of these “express workouts”.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

In the gym you can find many elements to train your body and perform countless exercises. This provides a wide variety of options when planning your training program. However, it is possible that the machines or equipment are busy and it takes you a long time to wait for them to be released.

Today we will see a series of exercises that move the entire body, requiring only one disc. Choose the weight according to your capacity, keeping in mind that the exercise is complex and the disc cannot change shape.

ONE LEG DEADLIFT

To start this session, choose this variant of the deadlift incorporating a stability component that works in a one-legged stance. To compensate for this imbalance, the gluteus medius and core are the main stabilizing activities. This makes it a much more complete exercise than a traditional deadlift.

Due to the large number of muscle groups involved, from the gripping forearm muscles to the lower body muscles, the deadlift is a great exercise that significantly increases our strength.

Squats with push-ups

To do this, hold the disc with your hands in front of you and your arms fully extended. The first stage of the movement is the lowering squat. This is done as if you were working in a traditional squat, avoiding the arch to prevent injury and keeping your back in a neutral position.

Follow the exercise after the squat with a biceps curl before squatting again. This exercise, in addition to using the main muscle groups, helps you improve your coordination and synchronize movements.

disc rowing

It is important to move your back from different angles and different exercises, as you will be training different important areas of the body that are often affected by discomfort, pain and injury. As in this case, exercising with weights and plates to strengthen your back muscles can reduce the chance of injury.

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One of the main differences in this type of row from the classic barbell row is that you put your weight in the center, rather than on the sides of your body like you would with a barbell. In our hands. Also, you can operate the puck with both hands.

Bank press with disk

This variant of the classic Bench Press gives you a considerable level of strength and allows you to improve your Bench Press. When you’re lying on the floor, the lowering motion of the elbow is limited by the floor, eliminating the risk of lowering yourself unnecessarily and potentially damaging your pectoral muscles.

Also, another benefit of this floor exercise is that the entire surface rests on the floor, making your posture much more stable. The rest behaves like any other chest press. Hold the disc with both hands at sternum level and push it up. If you want more difficulty and a better grip, you can do an exercise holding the disc between the palms.

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one hand lift

This move (usually performed with kettlebells) not only helps build shoulder strength simply by placing a disc overhead, it also addresses scapulohumeral joint mobility. However, like all shoulder exercises, it is advisable to start with a moderate weight, since we have the problem of overestimating our capacities and carrying more weight than we need.

Exercise is a good way to gain scapulohumeral mobility as well as allowing us to gain strength. As always, the main recommendation is to pay attention to the weight you choose to avoid injury.

Overhead Disc Triceps Extension

This exercise is usually performed with a dumbbell in one or both hands, but this time it is performed with both hands holding a plate and a starting position with the arm extended overhead. Then, bend your elbows so that the disc is just behind your head.

Due to this, body movement and health are closely related to the work of the brain. But we can conclude with the existing scientific evidence that regular exercise prepares our lives by actively altering our brain.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

regular exercise optimizes your brain

Specifically, exercise stimulates the processes that lead to neurogenesis, increases resistance to brain damage, and improves learning and mental performance. However, in addition to this, it is concluded that exercise promotes plasticity in the brain and not only ensures neuronal maintenance, survival and growth, but can also be more resistant to external or internal negative aspects.

Similarly, as has been shown in rodents, when we exercise regularly, our brains are more resistant to the effects of stress, so cognitive performance and alertness do not decline sooner. This means that when we are faced with difficult situations in our work day, our brain works better and when we are physically active our resolution capacity is greater.

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Regular and challenging exercises help manage frustration, perseverance, and progress toward goals. That is, prepare for daily life.

There is also evidence that exercise improves executive functions such as goal achievement and inhibitory control. This is the key to being persistent in our lives and succeeding according to our detailed goals.

In addition, exercise is a challenge for our brain, especially when it is complicated and requires effort and dedication, which leads to a significant improvement in brain health, which makes us more deterministic and prepared to face the day to day. Our routine or other challenges on a larger scale.

For all this, regular and challenging exercises prepare us for our day to day, manage frustration, are persistent and, according to our purposes, to reach the following successful situations: Helps progress.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can share the progress you get from training, so we look forward to seeing how you experience the benefits of physical exercise. Download it here.

Today we are going to talk about how beneficial the practice of physical exercise is for our health, both physical and mental. In the 21st century, being overweight is one of the biggest problems worldwide, being a major cause of death or diseases that can lead to death.

We live in a world in which technological advances are immense, which encourage a sedentary lifestyle. This generates diseases such as obesity and diabetes, something that should not happen.

We are going to tell you about the benefits of practicing physical exercise, even if it is only about 30-45 minutes a day, about 4 days a week, which will help you lock down a sedentary lifestyle and you can benefit from countless benefits.

WHAT IS PHYSICAL EXERCISE?

Physical exercise is any activity that improves and maintains a person’s physical fitness, health, and well-being. That is why these activities imply both psychological and physical benefits. It is one of the activities with the greatest impact on health, preventing even countless diseases. The benefits of physical exercise in our body are many, which we are going to talk about in this article.

BENEFITS OF PHYSICAL EXERCISE

Regulates our weight: exercise accompanied by a good diet are the main enemies of obesity. By doing this, we will control our weight more easily. It is important to understand that in order to lose weight, we are going to have to burn more calories than we consume, therefore, diet and sports are essential to achieve it. If you want to know more about how to lose fat, we recommend our article about it.

Helps reduce the risk of cardiovascular diseases: if we exercise, we will strengthen our heart, and therefore, our circulation will undoubtedly improve. If we increase our blood flow, oxygen levels rise, helping to lower high cholesterol and heart disease. In particular, improving our cardiovascular health is one of the benefits of aerobic exercise, although any type of physical exercise will have positive effects.

Control of sugar levels: another of the benefits of exercise, the practice of this can help reduce blood sugar levels, thus making insulin work better in our body. This is very helpful for diabetic people.

Goodbye to tobacco: if you smoke, exercising can help you quit something as harmful and addictive as tobacco. The practice of exercise helps us reduce cravings at a general level, thus reducing the urge to smoke if one is quitting.

An exceptional state of mind: when we do sports, our body releases chemical substances, such as endorphins. These make our mood improve and we feel more relaxed. Sport is undoubtedly a great enemy of stress, anxiety and depression.

Strong muscles and bones: if we exercise regularly from our childhood, we will see how stronger muscles and bones develop. In addition, one of the benefits of anaerobic exercise throughout life can help us reduce the loss of bone density in the long run, in addition to increasing or maintaining our muscles and strength.

Restful sleep: by exercising, we will be able to sleep more and better, according to a systematic review of the scientific evidence in this regard that relates both ideas.

Sexual health: physical exercise is related to greater confidence and vitality in the sexual sphere, and it has also been shown that it can improve problems of erectile dysfunction and low libido.

Better quality of life: if you do sports regularly, you will reduce the risk of dying prematurely, since you will avoid heart problems and some types of cancer.

Great for the elderly: Different studies have shown that physical exercise helps the elderly to avoid declining cognitive levels.

Respiratory improvement: exercise helps regulate respiratory capacity, being a great ally against asthma or allergies.

Help at work: physical exercise helps us face our day-to-day work much better, both physically and mentally. It makes us feel more relaxed, without so much stress, and therefore, we will perform better in our work.

Improves the skin: the practice of exercise will help to stimulate circulation, something that will improve the skin of our entire body. In addition, it is an exceptional ally against cellulite.

Prevents cancer: exercise can help prevent colon cancer, since exercising accelerates the passage of waste through our intestines. In addition, by exercising we regulate hormonal levels, being something great to avoid cancers such as prostate cancer due to excess testosterone, and even breast cancer.

BIOLOGICAL BENEFITS

Optimization of the resistance and physical form: strength training has great benefits when it comes to gaining muscle mass and on the other hand one of the benefits of cardiovascular exercise is fat loss, the result of the combination of both is the improvement of body composition and physical performance.

Control blood pressure: being heart-healthy is one of the most common goals of people who are new to sports and are in luck since one of the benefits of physical exercise is the improvement of arterial health.

Maintains and increases bone density: Strength training and increased bone density is one of the most studied benefits of physical exercise. This is especially interesting for women, whose menopause has negative effects on bone density and osteoporosis.

Greater flexibility: many times improving flexibility is not a goal for people when they start training, however, greater flexibility and postural health end up having much more positive implications than is usually thought for the health of recreational fitness practitioners.

Improvement in muscle tone and strength: in relation to the first point that we have discussed, doing sports will create adaptations in our muscle mass, whatever our activity and as long as we accompany the exercise with an adequate diet for this objective.

PSYCHOLOGICAL BENEFITS

Increase our happiness: the practice of exercise helps us to release endorphins, the hormones that give us that feeling of happiness. Different studies have shown that the practice of sport is a great ally in order to reduce the symptoms of depression.

Less stress levels: many times at the end of the work day, one reaches very high levels of stress, which is dangerous for one’s health. Simply by practicing a little sport before or after work, you will almost immediately experience a drop in stress levels.

A great self-esteem: when doing sports, we will see how our body begins to look better. This generates a certain pleasant sensation when having a beautiful body, improving the image that one has of oneself. Physical exercise can help improve one’s perception of oneself, making one value oneself more.

Better social relationships: this is linked to the previous point, because if we improve our self-esteem, we will be able to improve in terms of social relationships. This is so because if you are sure of yourself, you will have a better chance of reaching out to others, making yourself seen and heard.

Goodbye anxiety: as we have already discussed in another article, the practice of exercise is the biggest enemy of anxiety. With doing a little exercise a day we can see how the symptoms of anxiety are gradually reduced.

Memory optimization: when doing sports, we see how our memory improves and the ability to learn things we were unaware of. This is so because physical exercise increases the production of hippocampal cells that are responsible for memory and learning.

Greater productivity: different studies have proven that exercising helps to increase productivity, both in students and workers. Above all, doing physical exercise before the day helps us stay more active throughout the day.

Control of addictions: when a person has sex, uses drugs or does something that gives them pleasure, the brain releases dopamine, which generates an immense pleasant stimulus. This is a problem, as many people become addicted to drugs for this reason. Exercise can help addicted people to recover little by little, since exercising has a positive effect, delaying the desire to use drugs. In the case of alcohol, we see how its consumption alters the consumer’s life, since it generates certain sleeping problems, for example, among many others. If we do sports, we can have a more conciliatory sleep, being something of great help for this type of person.

CONCLUSIONS

Although we all think we know all the benefits of physical exercise, these are such numbers that it is practically impossible to be aware of all of them. We hope that this brief repository has provided you with useful information and if you liked it, we ask you to share our article to reach more people.

When we talk about discomfort or injuries, one of the most mentioned areas is usually the back, especially the lower back, reaching the waist. Many of these causes of discomfort are poor posture during the day, excessive back weight (especially in school-age children and adolescents), or poor posture during sleep.

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However, these pains are often also caused by inefficient warming up before starting a workout or after exercising to relax the area. Therefore, we are going to look at a series of exercises to help warm up and relax your lower back before and after your routine.

5 warm-up exercises to help prevent lower back pain

Back pain and discomfort are one of the greatest possible physical limitations (in fact, they happen to the majority of the population at some point in our lives), so it is essential to carry out adequate preventive work before starting to suffer from them. Along these lines, prior mobility and stretching work are excellent options as they help improve performance in sports as well as prevent injuries.

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foam roller

With the help of a foam roller you can give flexibility to the back area by performing the exercise from the upper part of the back to the waist. The key to making this warm-up effective is to rotate the foam roller smoothly and gradually, gradually lowering it and concentrating the movement on each area for a few seconds.

If at any time you feel the pain, you should stop the force of pressure at that point.

cat stretch

These stretches aim to stretch your entire back and are worth mentioning. To do these exercises, you must maintain a quadrupedal posture and combine stretching and breathing. Movements should be slow, gradual, and should not be painful or uncomfortable.

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work in motion

In addition to stretching and stretching the stiffness of the back, it is also important to perform exercises that give priority to the mobility of the waist by rotational movement. As in the previous exercise, it is very important to do it in a controlled way to avoid jerks and injuries.

waist stretch

This stretching exercise is also known as the “cobra stretch” or “sun worship.” This is because the movement of this animal when in attack position is similar to our position in the last part of the movement. The objective is to extend the waist area, but it also directly affects the abdominal area, so it is a fairly complete exercise at the height of the previous work in the core area.

People with back pain, especially in the case of injuries such as hernias, should consult a specialist to be able to perform this exercise.

Ballasana: yoga also helps to warm up

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The balasana or “prayer posture” (because of its similarity to the posture adopted by certain religions when praying) is a characteristic posture of the discipline of yoga that helps to stretch the entire back. It must also be done in a controlled manner and without sudden movements.

Using the machines available in the aerobics area of ​​the gym does not have to be dull and boring if you intend to lose the kilos you gained during your Christmas vacation.

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In addition to the various programs that some of these machines bring to carry out the corresponding routines, we have multiple options, so that the aerobic exercise time is not boring, thus boring me. Keep us from abandoning our New Year’s slimming aspirations.

treadmill

One of the most classic cardiovascular motor machines. As a general rule, people tend to warm up at a steady pace and set the speed after running, but treadmills work in infinite ways, taking into account different speeds and possible inclines. You Can: Even if you’ve already run out of steady-pace interval training sessions since your classic run, the treadmill is a great alternative (and can be mastered) for aerobic exercise. It’s not boring at all.)

If you just want to change the speed of the treadmill (without changing the incline), it’s a very cost-effective, healthy, and high-intensity workout. On the other hand, if you want to change only the incline, change the workout to continuous uphill and “downhill” (no negative incline). Therefore, in the quoted box, if the descent is for the period of time that the slope is made, combine the variation of speed and slope. This will increase your calorie intake steadily.

In addition, due to its versatility, it is the best alternative for winter, and it is necessary to go out by chance, that is why “Running is cold. The healthiest option is the main shortcoming that can be found in cold machines, both cold and cold, due to the impact on the knees during exercise. Possibility not in the extremities

The total calories you can burn in a treadmill session ranges from 400 to 500 calories, depending on the intensity and type of exercise you’re doing. If you choose to burn off these extra pounds on this machine, it’s a good idea to do slit training at varying speeds and inclines (although you do have to incline and exaggerate to accelerate). It must be dropped). A good idea is to alternate between periods of high speed and very low incline, periods of walking and good periods of incline.

elliptical machine

Analyzing the elliptical trainer from a global perspective, it is possible to move the upper and lower part of the body with the same machine to perform cardiovascular exercise. Therefore, it can be said that it is probably one of the most complete. Also, for this cardio exercise machine etc. There are no special features. And as if we were practicing backrolling, backwards,

Ellipticals take the impact off your knees, giving you one more point of advantage over treadmills in this regard.

When talking about work modality, the lower the resistance, the faster the pedaling, so there is more cardiovascular work, and conversely, the higher this resistance, the stronger the work. Cardio Endurance (this is me. Not to say we don’t talk cardio)

From 300 to 500 calories are the average that can be burned in the visceral vascular motility session on the elliptical trainer, many and monotonous. To perform the training, the period of pressing the pedal forward and the period of pressing the pedal backwards alternated, or the difficulty was added. In this case, step on the pedal with one foot (you need to use your arm to compensate). Unstable) Similarly, for a period of time in which the arm is not trapped. You can also try this alternatively. During the “active breathing” period, which helps you step on the pedal, you can use your arm to help yourself. A small amount of help imaginable

recumbent bike

This is a bit of a mandatory stance, so it’s not a common stance when riding a bike. The machine sits like a chair, except that the pedals are in front of you, not below you. This is probably the worst option you can choose among all the machines in the gym, unless jured or restricted (like when you had shoulder surgery at the gym and this was your only machine). I can get some exercise while I recover).

The only parameter that can be changed is the power or hardness of the pedaling. As a result, you can hardly afford to change your exercise and find another way.

rowing machine

The rowing machine is the perfect combination of upper body aerobic exercise and strength training. Adjustable in terms of power and hardness, the strength training targets mainly the arms and back and provides a significant cardiovascular workout.

The main problem this machine can present is that you have to round your back or bend your arch when performing the rowing movement, which can lead to injury or injury, so you need to move the movement to avoid injury. There is a technique.