How to strengthen knee with Aqua Spinning

11 Sep

 

Aqua spinning is a discipline with numerous cardiovascular and muscular benefits, which offers lower impact exercises because it is performed underwater, usually in the pool of gyms and sports centers as well as hotels.

Ferran Bosque, specialist and director of Poolbiking , says that “”the practice of aquaspinning brings various benefits to our health, such as increased intensity and pulsations (keys of aerobic exercise) and toning muscle groups, due to resistance which the water performs on all the submerged muscles, causing a fat burning up to 800 calories per hour. “”

Bosque adds that “”water weightlessness is ideal for people with muscular, joint and overweight conditions and that submerged pedaling generates a continuous massage on the legs, acting directly on cellulite.””

In addition, the pressure exerted by water compensates blood pressure and improves blood flow, making it a perfect exercise for users suffering from varicose veins and the addition of aerobic exercise combined with humidification of the air improves your lung ventilation, says FerrĖœn Bosque .

AQUASPINNING FOR THE LOWER TRAIN

The practice would be highly recommended to strengthen the muscles of the lower trunk and especially the quadriceps, in order to protect the knee joint.

The specialist stresses that one of the benefits of aquaspinning is that it increases “”the balance of forces between the two legs. This situation is determined by the shape of the pedal and the same medium where it is practiced, the water. “”

Ferran Bosque adds that “”the strength marks the weak leg and the work of reinforcement is total until achieving the balance of both.”” Aquaspinning can help prevent knee injuries by providing a higher level of joint resistance.

PRECAUTIONS

The type of exercises that are performed are determined by the aquatic environment. Ferrn Bosque states that “”when pedaling in the water, it acts as resistance according to the speed of pedaling. The more speed, the more effort. In this way, the balance between speed and resistance is always appropriate according to the physical form of the person who practices it. “”

Bosque warns that “”as on all bicycles, the user must take into account that the saddle is in distance and at a perfect angle with respect to the pedal axis””. The water forces to exercise a greater control of the position on the bicycle.

The aquaspinning technique can be combined with exercises at the upper body level for a more complete overall toning.

 

Postural and Respiratory training Techniques to Optimize Performance

10 Aug

 

When it comes to training and maximizing our sports brands we overlook such key aspects as specific postural and respiratory training. However, spending ten minutes on breathing exercises and postural attitude can have positive consequences on physical-sport performance, explains Tamara Rial, Director of R & D at the International Hypopressive & Physical Therapy Institute and co-founder and developer of the methodology Low Pressure Fitness .

Rial gives us the essential reasons why any athlete should include in his postural and respiratory fitness recovery routines such as Low Pressure Fitness (LPF) and affirms that “it is a very focused training system for the reeducation of posture and respiratory work “. The most differentiating and innovative is the type of breathing pattern that is executed, since it is a paradoxical and unusual breathing .

“During his practice,” Rial adds, “the inspiratory muscles of the rib cage must be contracted while the lungs are in expiratory apnea (low lung volume). This fact has two main effects: that of the decrease in intra-pelvic pressure, and that of the effects of the so-called ” diving response”.

Thus, on the one hand we have:

A postural training that will produce stretching of the muscular tensions of the spine and pelvis.

A respiratory training and possible hypoxia that will produce short- and long-term adaptations in the cardiovascular system.

BENEFITS OF RESPIRATORY TRAINING

Tamara Rial says that training the respiratory muscles is much more important than we could imagine. They are increasingly used in the field of physical exercise and sport, specific training of this muscle to improve aerobic capacity and improved sports performance, especially in endurance sports.

Various researches have shown how proper planning of the respiratory muscles can increase their strength, endurance and thus improve efficiency during physical exertion. Respiratory muscle training can provide the following benefits:

  1. Decreased heart rate in effort
  2. Reduction of maximum respiratory effort for each breath
  3. Deeper breathing
  4. Greater post-effort recovery
  5. Improve the perception of effort
  6. Strengthens respiratory muscles
  7. Improved respiratory efficiency
  8. Improved performance and fitness

EYE FATIGUE

The specialist reminds us “that fatigue of the respiratory muscles leads to a mechanical and respiratory limitation, especially in activities that demand a great resistance aerobic and long-lasting as a marathon or long distance races.” The oxygen debt that occurs with prolonged physical exercise affects the large muscle groups as well as the muscles of respiration, which triple their effort by increasing the ventilatory frequency.

RESPIRATORY APNEA

The Low Pressure Fitness specialist explains that, regarding sports performance, the hypoxic respiratory pattern is of special interest. It is an expiratory apnea breath that manifests the same changes as those observed in professional apneists.

Some authors think that training in low volume apnea, ie without air in the lungs, may be an alternative to typical hyperbaric or hypoxic training. So far to train under conditions of hypoxia athletes should move to areas of higher altitude, training in hyperbaric chambers, etc. This entails many expenses for little durability of the effects. That’s why sports coaches are testing alternatives in apnea to look for this hypoxia effect.

The exercise is performed in low volume apnea and intermittent apneas are maintained throughout the session. This leads to an arterial oxygen desaturation, a decrease in heart rate and an increase in peripheral vasoconstriction. It is what is known as mammal reflex or dive response. A new line of training is opened for those who wish to increase their aerobic and anaerobic performance by testing the most accessible apnea training on the market.

POSTURAL TRAINING

Tamara Rial affirms that “the systematic repetition of some sports gestures (posture in the bicycle, race, swimming, beating, jumping …) creates muscular imbalances and is one of the most important factors in the development of sports injuries”.

Therefore, recovery sessions and muscle balance are a fundamental part of sports planning by helping both in injury prevention and sports management. A fundamental part of injury prevention programs is the performance of spinal stabilization exercises and the body’s central muscles.

Incorporating these types of exercises into training is simple. It can be done at the end of the session during the return to calm or if it is preferred as an independent recovery session of 30 minutes during the week.

Ideally, always look for reference professionals who can adapt the exercise to your particular physical and sports needs, recommends the Low Pressure Fitness specialist.

 

6 workouts Compatible with Holidays

09 Jul

 

Summer vacations do not have to be synonymous with leaving physical activity until September. Although during the holiday period the percentage of subscribers to the gym falls by up to 45% according to Zagros Sports data and experience, it is possible to take care of health also in July and August. Simply adapt the exercise to the new routines to keep the body active and avoid a period of recovery more or less long in September, around the gym.

Through 6 different types of training, easily compatible with the environment and vacation plans, the body will maintain its level of resistance, cardio respiratory capacity and muscles will maintain a healthy muscle tone. An effective way to keep the excesses of summer at bay without sacrificing leisure time and rest.

All the exercises have in common their execution in the open air, possible thanks to the good weather in the summer months. By training outdoors, the body will absorb more vitamin D from the sun and increase lung capacity by breathing more oxygen-laden air. As long as you take the necessary precautions to avoid suffering a heat stroke or dehydration.

HIGH-INTENSITY WATER CIRCUITS

It is proven that high intensity exercises are the ones that get the best results in the shortest possible time. Adding the benefits of high intensity with extra water resistance means burning up to 200 more calories in each hour of training. In addition to burning the energy that is left over the body, they strengthen and tone the muscles.

Among the most effective circuits are swimming 100 meters and making 10 chest bottoms at the edge of the pool or at the edge of the beach or, after 100 meters, do 20 sit-ups and 20 sit-ups. This training works both strength and endurance and, with a minimum of 3 times a week, reports short and medium term benefits. “In 3 weeks we can see the results, even more if we usually exercise daily,” says Roberto Crespo,

To close the training session it is advisable to perform between 10 and 15 repetitions of moderate exercises to return the body progressively to a state of relaxation. Some of these exercises can be jumps in the water in different directions or frontal and lateral kicks with the back straight and the abdomen firm.

GENERAL TONING EXERCISES WITH A TOWEL

An accessory as simple as a towel is ideal for training also in the pool or the beach. This routine of just a few minutes works upper, lower and core train or central area of the body:

Legs and buttocks: from one position lay face up with knees flexed and both feet stepping on the towel, raise buttocks. From this initial posture, the feet slide forward and back to the buttocks. Repeat the exercise 20 times.
Core (chest and abdominals): With the so-called “inverted V” exercise, the abdominal area is intensively worked and muscle tone is gained at the back of the legs. It consists in stepping on the towel with both feet and place the hands on the floor so that the hip is raised and, without flexing the knees, slide the feet back away from the body to achieve the position of iron. Once the legs are away from the body we slide them back to the starting position. Repeat 10 to 15 times.

Arms: A very simple and very effective exercise to strengthen the arms is to roll a towel. In addition to developing the arm, strength is gained in the fingers and hands, which enhances a greater manual ability with an act as simple as wrapping the towel. As you wind alternately with both hands, you work both arms equally. Repeat 5 times with each arm.

RUNNING ON THE BEACH

Running on the beach is a major effort given that sand is an unstable surface and exerts greater resistance. The muscular work of the legs will be greater, especially in quadriceps, twins and isquitobiales. The intensity of the stride also increases, consuming a greater percentage of energy left over and burning more calories. The recommendation of Zagros Sports experts is to run through the area closest to the shore where the terrain is softer and the feeling will be more enjoyable. In addition, the cold water and the movement of the waves propitiates a better functioning of the circulatory system.

MOUNTAIN HIKING

Mountain enthusiasts have within their reach trekking or trecking as aerobic exercise to keep fit and take care of cardiovascular health during the holidays. Not only does it reduce the risk of cardiovascular disease, an important element to counteract the effects of poor nutrition in the summer months, but it also increases the strength and toning of lower-body muscles.

Depending on the intensity of the circuits or roads it is possible to burn more than 1,000 calories on a morning of hiking. Being, in most cases, mountainous terrain is increased effort and a greater volume of body fat is lost, while slopes or descents act as a training of toning the musculature. For example, the slopes are the perfect obstacle to hardening the glutes. The visit of open natural places improves the mood in turn by promoting a greater release of hormones.

ABDOMINAL WORK IN PADDLE SURF

Although in the holidays you have the perception of paddle surf as a form of leisure, it is a highly effective exercise for abdominal toning and strengthening of arms and legs, as well as a powerful tool for the control of posture. According to instructor Roberto Crespo, the need to maintain balance on the paddle surfboard activates the abdomen to make it possible to master the posture and avoid falls to the water, a powerful indicator that the activity is not being performed correctly. This exercise also produces greater metabolic stimulation, which means that even after physical activity, the body continues to burn calories.

To further complicate this sport and increase the effectiveness of an hour of activity, there are exercise routines on the table. Stretching and toning exercises of the lower and upper train can be performed on the paddle surfboard to amplify its effectiveness thanks to the instability of the training surface.

YOGA POSTURES FOR GREATER RELAXATION

Practicing yoga about 20 minutes a day corrects the posture avoiding pain, strengthens the muscles of the abdominal and lumbar area, as well as arms and legs, and allows a greater state of relaxation to enjoy a more effective rest in the vacation time.

It will only be necessary to have a free space and clear of distractions to be able to practice some basic postures with which to make the most of this activity. Whether on the beach first thing in the morning and in silence, or in the mountains, breathing control and activation of the abdominal area will put the body in operation to start the day with more energy and vitality.

 

Exercises to care for ischia with Pilates

27 Jun

 

The most frequent problem with ischemia,” says Dona 10’s specialist , “is that sedentary life, excessive sitting hours, stress, or overtraining cause many people to shorten this muscle group.”

Yoslinova Navarro explains that Pilates exercises are effective in preventing injuries to any muscle group, including one as important as hamstrings or ischia.

“Short jabs,” he adds, “cause problems in posture and probably pains in the lower back area. Properly tightening and stretching these muscles will avoid many problems in the overall efficiency of our body movements. ”

Pilates works through the entire range of motion, seeking control of both eccentric and concentric muscle contraction, and above all, seeks stabilization of the lumbar spine and pelvis, and with this our control center and strength , the pelvic and abdominal floor musculature.

Yolisnova Navarro states that Pilates provides us with an adequate training method to recover the neuromuscular imbalance in the ischium, seeking to strengthen stabilizing muscles of our lumbar spine, our pelvic and abdominal floor, and dynamically stretching the hamstrings. Resulting in a perfect combination of trunk control, flexibility and stability.

PILATES EXERCISES FOR WORKING ISCHIA

“There are no better or worse exercises,” says the physiotherapist, “but I would say that, for each person and according to the needs of each one, there are exercises that could be called more specific and correct according to the type of activity that performs.

It deserves special mention, the importance of one of the basic principles and of Pilates: to breathe beneficially in each one of the exercises, something that although it seems simple is not!.

 

Static Stresses vs. Dynamic Stretching

10 Apr

 

The stretches are essential before and after exercise or practice some sport. But it is convenient to distinguish them. The trainer of DiR Academy and technician in the sports centers of the chain, Jordi Notario, explains the main differences between static stretching and dynamic stretching.

The static ones consist in the accomplishment of stretches executed by the own athlete, until the limit of the comfortable, (tension) stretching the muscle at rest until a certain position and maintaining the position for about 15 “to 30”. In this type of stretching there is no work on the part of the agonist musculature so the energy expenditure is much lower than in dynamic stretching.

In addition, being slow movements and at rest, it is possible to obtain a better muscle relaxation, increasing the blood circulation and reducing the sensation of pain.

We can do them in two ways:

Active stretching: consists of stretching the antagonist muscle performed by the athlete himself, without using any external assistance.

Passive Stretching: Stretching involves a muscle in which an external force is exerted on the limb to be stretched. This external force can be a companion, a wall, a chair.

The dynamics refer to the stretches that are performed actively by means of smooth and controlled movements to elongate the muscle fibers, which gradually increases and progressively prepares the muscle for physical activity, unlike the static stretches that on the contrary they provoke an inhibitory response.

EXAMPLES OF EACH CASE

Jordi Notario explains several examples of each of the stretches:

Static:

Ischial: Lying on the floor, buttocks and legs extended on a wall, we maintain the position.

Triceps sural: Stand, stand one foot on the tip of the foot and let the heel down below the line of support. We maintain position 20 ” – 30 ”. If we flex the same knee, there will be a greater incidence on the soleus and tendinous tissue, if we maintain the knee extended, the incidence will be greater in the gastrocnemius and peroneos.

Dynamic :

Lying on the floor, One leg spread on the floor and the other drawing 90?, holding it with his hands. We perform the extension of the knee and hold the extension position for 3 ” – 5 ”, and return to the initial position. Repeat the action 5-6 times.

Hips: Standing, we balance one leg in a controlled manner from right to left. 10-12 rep x 3-4 series

Psoas / Hamstring: Position 1: Position of gentleman, the hip extends, while raising the arm and perform a slight hyperextension of spine. Position 2: The advanced leg extends as we try to reach it with the raised hand. We keep each position 3 ” – 5 ” x 5-6 rep

REALIZATION

Each type of stretching requires a proper run to get maximum benefit. The specialist advises us:

Static: Perform them appropriately as an individual training session, or recovery session, with the goal of improving ADM (Range of Motion).
Dynamic: Dynamic stretching is performed actively and by means of smooth and progressive movements, you must at all times take care of quality and range of motion.

They are ideal for performing them prior to sports practice, since they activate the muscles, improve mobility and ADM, prior to practice, improve blood circulation and oxygenation of muscles and as a consequence, prevent sports injuries and contribute to better performance sports.

 

Tips for Toning in the Water in Summer

10 Feb

 

Technical team proposes the most entertaining water sports so that in the holidays you keep your body easy and fun, 4 water activities to burn calories and tan at the same time:

Snorkel. Watching the marine world is one of the most spectacular activities in existence. It allows you to explore reefs in addition to toning your body and improving the cardiorespiratory system.

With a one hour session, you can burn up to 400 Kcal / h, while tanning and immersing yourself in a fascinating world.

Paddle Surf. An activity that adds more and more fans each year. It has countless benefits: strengthens arms, legs, buttocks, abdomen and tests our balance.

ADAPTIV aqua. If your thing is to be in the pool, do not worry, you can also stay in shape between dip and dip. Take advantage of the curb to exercise your arms and to stay afloat while working the lower train. Jumping, displacement and combined exercises are the basis of this aquatic activity that aims to develop coordination, rhythm and agility of our body.

Rowing. Surely it is one of the sports with more modalities that exist – mountains, rafting, canoes, which makes it even more interesting and easy to practice. Whatever modality we choose, we must know that it is an excellent cardiovascular activity that, besides allowing us to burn about 395 Kcal / h, strengthens our back and arms, improving our aerobic capacity.

 

How to work the abs with the front griddle

12 Nov

 

WHICH EXERCISES ARE THE MOST APPROPRIATE?

The personal trainer ensures that a variety of exercises are used for the development of trunk stability. We must combine both dynamic exercises, which involve movements of flexion, extension and rotation (yes, without abusing them by what has been said previously), as well as isometric exercises.

Many of these exercises consist in keeping the rachis in a ‘neutral’ position, while internal or external forces are applied on the trunk, using different strategies:

Keeping the pelvis elevated in the supine, prone, or lateral position during exercises commonly known as bridge exercises.

Execute movements with the extremities in different positions, such as quadruped.

Use various materials or instruments, such as unstable surfaces
Inside the so-called bridges, the front grille has become a classic in the fitness rooms. The frontal plate is one of the most recommended exercises for the global training of the core, since it directly implies an improvement and other movements.

It is true that not always its execution is correct, becoming then an exercise more harmful than beneficial. Some control and quality of execution will be necessary for optimal development.

WHAT ASPECTS SHOULD WE ATTEND TO PERFORM EFFECTIVE TRAINING?

It is not necessary to train the core every day. Remember that not doing more repetitions or more training will achieve your goal before, it will be enough with two or three training sessions a week.

The coach recommends that the sessions have a duration of between ten and twenty minutes running between 3 and 5 exercises. We can train on exclusive days of core or at the end of training (keep in mind that the core is a group of stabilizing muscles, so it is not advisable to fatigue them in advance so that they do not negatively affect the rest of your training)

The duration of the stimulus will vary according to your capacity, going from 30 to 60 seconds, with 30 seconds or less pause.

Remember, whatever the variation, in the abs your body must act like a solid block without strange curves that go beyond the anatomical lordosis. If you have any doubts do not put your back to play for showing a flat abdomen, consult a personal trainer.

 

Ten tips to Prevent Sports injuries in Children and Adolescents

12 Sep

 

The need to encourage physical activity in children and adolescents means their increasing participation in individual and team sports. Although the main goal is to stay fit and enjoy, injuries sometimes occur that following basic recommendations can be avoided.

The American Pediatric Association states that most injuries to young athletes are due to excessive exercise.

Many of these injuries occur in ligaments, tendons and muscles. Excessive exercise can also lead to stress fractures. In addition, AAP specialists note that in minors, areas where bone growth is occurring have a greater risk of injury precisely during the rapid developmental stages.

In a growing child, localized pain on a bone should be evaluated by a physician even if the inflammation is minimal or limited to movement, American pediatricians add.

The most frequent sports injuries are sprains and sprains that affect ligaments and muscles, as well as bone fractures due to stress caused by an abnormal pressure on tendons, joints, bones and muscles.

To reduce the risk of injury, American specialists advise:

Take days off: you must plan in the training of any sport at least one day of rest per week to allow the body to recover.

Use the right equipment: players should wear the correct protective gear depending on the sport, such as helmet, knee pads, goggles, eye protection or dental protection. Young athletes should not assume that using this protection can lead to more dangerous or risky activities.

Strengthen the muscles: it is necessary to perform maintenance exercises during the warm-up to strengthen the muscles involved in the sport.

Increase flexibility: stretching exercises before and after sports practice increase flexibility and should be incorporated into a daily maintenance plan.
Use the proper technique: something that should be specially reinforced during the sports season.

Rest: Rest periods during training and sporting events can reduce injuries and prevent heat stroke.

Playing securely: follow-up of the rules of the game must be reported and reinforced to avoid shocks among players for anti-regulation actions with, for example, head, shoulder or hip in contact sports.

If there is pain you have to stop: either during training or when the game or sports activity has begun.

Avoid heat injuries: Drink lots of fluids before, during and after exercise or sports. You should decrease or stop doing sports practices or competitions during periods of high heat or humidity and wear light clothing.

Take care of the emotional aspect: the pressure to win can produce emotional stress in the minors. In exercise and sport in children and adolescents should be evaluated effort, sportsmanship and hard work. They must be rewarded for striving and for improving their skills rather than being punished or criticized for losing in a game or competition.

 

The Benefits of Water Training

10 Jul

 

Practicing exercise in the water increases the resistance that the body faces, raising the number of calories burned and boosting the work of the abdominal area. Up to 1,000 calories can be consumed in a training session in aquatic environments, increasing the effectiveness of daily sports.

An example of this is that 15 minutes of in-water travel equals 40 minutes of trotting out of it. The search for balance, both inside and over the water, is a major effort for the abdomen, which will be strengthened independently of the exercises that are put into practice. In addition, training in water supposes a lower level of impact in muscles and joints, reason why a greater number of injuries will be avoided.

The multiple disciplines and routines created to train in water, especially in centers or gyms with swimming pools, aim to combine the benefits of fitness and the aquatic environment. One of the keys to its greater efficiency and lower level of impact is that body weight is reduced by almost 80% in water.

This allows greater freedom of movement and the execution of postures or exercises that, outside the water, could lead to injuries. Roberto Crespo, instructor at Zagros Sports, highlights the most demanded modalities in 2017 and more effective to take care of health and improve muscle tone and endurance.

THE IDEAL COMBINATION

According to Crespo, “The ideal combination of workouts consists of alternating between 2 and 3 sessions a week of water activities with 1 hour of weekly strength training and 2 hours of cardio training.” In this way you gain strength and achieve a healthy muscle tone, in addition to the cardiovascular benefit and the consequent burning of calories. “The motivation to train and care for the body will be greater due to the dynamism with which the training sessions are designed,” adds the coach.

Z-SURF FOR STRENGTH AND ENDURANCE

“The activity known as Z-Surf tests the overall balance of the body and works on all muscle groups,” explains Roberto Crespo. It consists of changing the mat by a paddle surf board and a paddle, adaptable to each person, and perform exercises on the water to tone the abdomen, back and the muscles of arms and legs.

With the help of different supplements, such as dumbbells, weights or elastic bands, you can increase the power of training and focus the work on the areas of the body that you want to reinforce.

The instructor specifies that “from the moment the activity starts, with the surfboard climb, exercise is being performed and the muscles are being activated, since the body must be stabilized through abdominal work and arms and legs.” This unstable position is responsible for amplifying the force with which the exercises will be performed on the surfboard.

The concentration that requires keeping the body in balance will mean a greater awareness of the movements that are performed. “This training modality has a highly efficient marker of success: dropping the table to the water will signal that the exercises are not developing in the right way,” he concludes.

PEDALING IN THE WATER TO RECOVER INJURIES

The Aqua-Cycling consists of making the most of the spinning, taking advantage of the extra resistance that makes pedaling against the force of water. With the bicycles in the water the lower train is exercised, but also the abdominal area and the upper train are reinforced thanks to the external resistance.

According to the Zagros Sports instructor “cardiovascular benefits are amplified, muscle strengthens and has therapeutic capacity.” This is because, by reducing the impact and smoothing the movements, the Aqua-Cycling allows injured people to recover muscle tone and improve mobility, especially in the case of knee injuries as it strengthens the quadriceps to protect the joint.

Adaptable to any adult person, it constitutes an intense work of the physical state at a global level. The resistance of the water forces to maintain a more controlled position, obtaining that, in the long term, the back and the lumbars are reinforced. That control of the position will also translate in the long term into a better coordination, not only in the sport but also in the daily routine.

Other more traditional classes such as Aqua-Fitness also take advantage of the benefits of water to improve fitness and work all muscle groups. Even the most gentle training sessions have the greatest results. The practice of body-mind and relaxation activities such as yoga or pilates on a surfboard also reports other benefits in addition to those already known, as it achieves a greater postural balance and the feeling of floating facilitates concentration in one’s own breathing.

 

The Five most Common Mistakes in post Training

10 Nov

 

At the end of our exercises and training most of us make five very common mistakes that we must discard from our habits.

The personal trainer Jesus Gimnez Amado, Home Fitness and Fitness Sector , explains what are those five main mistakes we usually commit and his advice to avoid them:

Wait too long without eating food after completing our training . One of the main mistakes we can make at the end of our training session is to neglect the time it takes to eat our food at the end of our exercises. If that were so, we would be hindering the recovery of our energy deposits and, consequently, slowing down our recovery phase, so inevitably our sports performance would be diminished.

The main way we have to facilitate that recovery, after having done our session, will be to eat fast-absorbing foods always trying to ensure that the post-training time does not exceed 30 minutes.

Eat high calorie foods as a ‘reward’. Another of the most frequent mistakes that are usually made after finishing a hard day of training is to perform too much food intake, as a ‘prize’ for the effort made. If these foods are processed, again we will be hampering that important phase of post-training recovery.

Yes, it is true that our post-training intake, in general, should be more abundant in terms of calories, but always in a controlled manner, and with an optimal and balanced macronutrient distribution both for the recovery of energy deposits as of the own muscular regeneration.

Drink sugary drinks after training . After completing the exercise routine, many athletes turn to the intake of sugary drinks to improve recovery. It is true that a beverage rich in hydrates of rapid absorption, will accelerate the recovery of energy deposits. But again we must ingest it in a controlled way and drinks or foods rich in unprocessed sugars, such as a natural fruit juice or a serving of pasta and always accompanied by the rest of macronutrients (proteins and fats) that corresponds.

It is important to mention that an abuse of sugary soda intake is directly associated with overweight, obesity and diabetes as demonstrated by a meta-analysis of 88 professional studies ( “Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis “. 2007). Generally speaking, if we are talking about a typical user, such as a weight room that trains between 3-5 days a week, a water-only hydration will be more than enough.

We will take into account the use of an isotonic drink for those athletes who are subjected to very high intensity or training volumes (long duration). For this, this type of drink will provide a dose of electrolytes, water and minerals used during training.

Do not take time to stretch. The training ends after having dedicated a space to the work of stretching. It is the part that is usually skipped an average user, along with the warming, because it does not consider it useful. Stretching should always be done as soon as the last exercise is completed, when the muscle tissue is still warm and the connective tissue is more flexible and receptive to stretching. It will be enough to devote an average of ten minutes at the end of the session to guaranteeing us a range of optimal mobility (ROM) of the joints, in addition to reducing the risk of injury and consequently the increase of the sport performance.

Dedicate little time to rest. Just having left the skin in training will not be enough. The rest will be just as important. Due to the lifestyle that people usually carry with family, personal or professional charges, rest is something we usually sacrifice.

Well, rest is that phase in which your body will segregate those hormones (growth hormone and testosterone, among others) that you need to recover from training and increase your athletic performance. An optimal rest would be 8-9 hours and not less than 6 hours.