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Why is it so important that you improve your balance?

December 1, 2020 by admin123 Leave a Comment

Usually, when we go to the gym we use the cardio machines, those to strengthen our muscles and the weights in front of the mirrors, right? However, many times, the vast majority, we forget to practice a part that should be fundamental in our training balance.

Balance is a very important part of our training, although we almost always leave it aside in fitness routines. However, it has been shown that having a good balance is also very beneficial for adults to fall less and, therefore, have fewer injury problems that, at their age, can be more serious.

In fact, you can see the importance of balance when, just after an injury, and to recover the affected areas and strengthen them, physiotherapists recommend performing proprioception exercises that is to say, of balances.

For example, an exercise that they will almost always recommend when you have had an ankle sprain is to stand on your limp and maintain your balance in a normal way, then leaning your body forward, with your eyes closed or on top of a bosu. It is one of the best ways to strengthen muscles.

However, improving balance is not only important to avoid falling, it also has other benefits for your body: it improves strength, endurance, flexibility, power, and coordination, and will allow you to do exercises that will later have an impact on you. other benefits, such as squats or TRX exercises.

How equilibrium is regulated or

The balance of the body is based on three basic pillars: ear, eyes, and muscles, and each one is a fundamental part to maintain our balance in good condition.

1.- Hearing: surely you have read about it, even if it was during school time. The ear is made up of three “layers”: outer, middle, and inner ear. Well, it is inside where the mechanism that allows us to stay balanced is found. More specifically in the vestibule, which is the organ inside the inner ear that records our body movements to maintain balance.

2.- Eyes: the optic nerve also has a lot to say when it comes to balancing, and that is that the brain uses the signals of what we are seeing to create visual images and locate itself in a physical space.

3.- Muscles and tendons: finally, muscles and tendons have receptors inside them that tell the brain if it is stretched or shortened at that moment and, with this information, the brain can interpret the position in which it is. the body if the ear or optic nerve is unavailable at that time or permanently.

That is why it is so important to work balance also physically.

Filed Under: EXERCISE

Gym exercise at home chart

November 2, 2020 by admin123 Leave a Comment

In the next article, we will try to formulate and create a table of simple home exercises for you to incorporate into your weekly routine. This table of exercises at home is based on basic motor patterns so that you can perform a full-body routine without inconvenience and awareness.

As premises, we will try to make them simple exercises, where possible without elements and with clear progressions. Including a large number of images that help you understand and assess the execution of each exercise. When making this article on the exercise table at home, keep in mind that you may be one of those people who do not always have enough time to go to the gym and train correctly.

Obviously, always the eye of a professional both to correct the technique and to improve the quality of the movement will be essential. Despite this, we will try to be as explicit as possible so that you can understand the exercises as well as possible and can avoid the most common mistakes when executing them. You can work on a consistent routine that truly benefits you and improves your quality of life.

Basic prerequisites to perform strength exercises

No one doubts the importance of strength exercises, in fact, a better quality of life is associated with the importance of maintaining habits that include them. Even so, it is clear that to perform a strength exercise you must have certain basic and indispensable prerequisites for the effectiveness of the movement.

Mainly in sedentary people who spend long hours of the day sitting or in poor ergonomic positions, people who have lost their relationship with their bodies.

Establishing basic motor patterns of movement will allow us to establish solid bases that help us to take care of the technique of a specific exercise. Detecting limitations, weak links, actions to avoid, and points to work hard to strengthen our training.

The first point is to establish a relationship between mobility and stability. In simple words, it must move when performing the exercise, and that it must remain stable. This, which seems simple, will not only allow us to avoid compensations and poor movements but also to become aware of the correct movement pattern (1).

Michael Boyle refers to the term “continuum”, referring to the alternation between the concept’s mobility and stability. The first referring to the range of mobility and muscular flexibility, the second to motor control, and the forces exerted by the postural muscles.

Once a good mobility-stability relationship is obtained, according to Gray Cook, we will be able to continue working on our better physical fitness by applying greater force and later power of the movements (2).

Previous exercises to properly activate our neuromotor system

Before starting to define the movement patterns that allow us to create our exercise table at home. It is important to clarify that we should not start training without first having correctly activated our muscles and CNS.

To do this, we recommend doing a warm-up with 10 minutes of previous joint movements. Later, a series of basic exercises will allow us to establish a correct panorama of stability-mobility. Exercises that will serve us mainly to activate the muscles that make up our CORE, alluding to both the intrinsic and extrinsic muscles.

Next, we present 5 exercises, which we recommend doing slowly and progressively, to perform a correct activation before training with our table of exercises at home. These exercises are; Cat-camel, Russian Plank, Bird-Dog, thoracic extension, thoracic rotation, dead-bug, and unilateral glute bridge.

First activation exercise of our exercise table at home: Cat-Camel

This is a flexion-extension exercise of the spine which will allow us to recognize the neutral and natural position of the spine.

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On the other hand, it will be a widely effective exercise to activate both the intrinsic and extrinsic muscles of the trunk kinematic chain.

This basically consists of performing hypopressive actions and shrinking the trunk to correctly activate the stabilizing muscles of the spine.

We recommend performing this exercise for 12 reps at a cadence of 5 seconds each rep.

Second activation exercise of our exercise table at home: Russian Plank and Bird-Dog

Two combined exercises where central stabilization and anti-flexion also prevail. Key movements to activate our muscles and approach our exercise table at home in the best way. It begins with a prone plank supporting the forearms and feet, precisely the metatarsal.

The plank should be held between 10 to 15 seconds, no more, since it is an exercise with great isometric activation, and taking it longer would cause fatigue. The plank requires a vigorous voluntary contraction of the glutes, transversus abdominis, and lats. It is important to keep the body fully aligned from head to heels.

If you cannot maintain your posture, you can reduce the resistance lever by supporting your knees instead of your feet.
Then, it continues with the Bird-Dog, which consists of extending the shoulder and the hip at the same time slowly with the premise of not losing the neutrality of the spine. When extending the shoulder and the hip should be opposite members, the extension should be maintained for about 2 seconds. We recommend doing the Russian plank for 10 seconds in 6 repetitions interspersed with 6 repetitions per side of the Bird-Dog.

Third activation exercise of our exercise table at home: Thoracic rotation

It starts from the same initial position as in the Bird-Dog, that is, with hand and knee supports without losing the symmetry between said segments.

Then, a hand is brought behind the neck, with the elbow pointing to the side, later a partial rotation of the spine begins.

Upon reaching the maximum point of rotation, the posture is held for 5 seconds, trying to keep the knees and feet at a distance equal to shoulder width. The same action is repeated for the other hemisphere, trying to perform 8 repetitions per side.

Fourth activation exercise of our exercise table at home: Thoracic extension

In the dorsal ulna position, supporting the back on a hard cushion, mainly the dorsal area, the spine should be extended slowly.

The arms should be behind the head with the elbows bent and hands resting behind the neck.

When performing this exercise it is advisable to perform a correct intra-abdominal pressure as with the previous exercises, this to give greater stability to the spine. 12 repetitions are performed.

Fifth activation exercise of our exercise table at home: Dead-Bug and unilateral gluteal bridge

The Deadbug is an anti-extension exercise par excellence, which will allow us to finish activating our intrinsic muscles correctly.

Starting in a position similar to the previous one, dorsal ulna, but with the entire spine resting on the floor, including the head and neck. You will start from an initial position with both arms at 90 ° about the floor, as well as the thighs, which will be both 90 ° from the floor and the legs. That is, both shoulders and hips will begin with a partial flexion of 90 °, always trying to maintain shoulder width symmetry. The heels mustn’t lose horizontality with the knees.

Once this basic position is obtained, the opposite shoulder and hip should be extended slowly, crossed, until trying to align the arm and leg segments with the trunk without losing the neutrality of the spine. Then, the segments that were supposed to be static were continued in the same way while their peers moved. This exercise will be done in 8 repetitions per side.

Filed Under: EXERCISE

The benefits of running on bone density

November 2, 2020 by admin123 Leave a Comment

 

Bone metabolism is one of the great beneficiaries of regular exercise, since it allows maintaining bone density at optimal levels and, as a consequence, preventing osteoporosis, a disease predisposed to aging, and a sedentary lifestyle, and that supplementation calcium alone cannot avoid. Exercise even improves bone quality in people who have already begun to develop this characteristic pathology of older people.

The skeleton is the framework that supports the entire structure and body weight, so any sport that, such as running, implies that the bones are forced to support an increase in weight on them and the increase in the tension generated by the muscles when performing the movements is ideal to strengthen them. The more toned and strong the muscles are, the more they will contract with the practice of exercise and will create a series of forces that improve blood flow and consequently also bone metabolism.

But all sports or types of exercise have the same effect on bone density. The most suitable are those that involve a specific increase in the load they bear, that is, impact sports and not low-impact sports such as yoga or Tai-Chi, which, although they provide other benefits, do not especially strengthen the bones. These must be subjected to torsional pressure and movements in which they have to actively participate.

The exercise doesn’t need to be of high intensity, but it does imply a high and rapid variation of movements and changes of direction so that the muscular tension acts on it. From this perspective, walking, jogging, running, dancing, and other aerobic sports are well suited, although they can be supplemented with gentle, controlled exercises performed with weights.
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How much time should you spend on this type of exercise to maintain or improve bone density? 15-20 minutes a day or 30-40 three times a week will suffice. But the most important thing is consistency since the benefits of exercise on the bones are not immediate, but take about eight months to begin to be noticed.

But before starting to do this, it is important to seek the advice of the doctor and, if it is a question of elderly people, check the health of the bones by means of bone densitometry since if there is already osteoporosis, exercise must be adapted to this situation to avoid major problems as eventual fractures.

It has already been said that running, walking at a brisk pace or dancing are exercises that help improve bone metabolism, but it is also necessary that the diet provides the necessary nutrients to maintain bone mineralization, as is the case with calcium and vitamin D which is necessary for the bone to metabolize it.

In this sense, it will also be important that the exercise is carried out outdoors, since the sunlight that falls on the skin is the best way for the body to obtain the necessary vitamin D. In addition to eating, not smoking and avoiding alcohol will help improve bone metabolism.

Filed Under: Running

Benefits of exercise at night

October 20, 2020 by admin123 Leave a Comment

When it comes to the battle of schedules to exercise, morning and noon seem to take all the laurels. But before setting the alarm to go off at dawn, or sacrificing your lunch break for a workout, you should consider all the benefits that nighttime exercise has to offer!

Here are six reasons why you might want to start scheduling a visit to the gym at the end of your day.

1. INCREASE THE STRENGTH OF YOUR MUSCLES

If your goal is to get stronger and harness maximum muscle strength, you may want to plan exercises for the end of the day. According to a study published by the Journal of Sports Science & Medicine, peak muscle performance occurs in the afternoon and early evening, due to fluctuating hormone levels and core body temperature. Swapping your morning weight lifting routine for a workout at the end of the day could be the key to enjoying a few benefits!

2. YOU CAN FOCUS BETTER

A crowded gym can be energizing, but it also means waiting to use the equipment and occasionally chatting with colleagues. Going to the gym late at night allows you to avoid the crowds and focus exactly on what you are visiting to do (with fewer distractions and delays). Many Planet Fitness locations are open 24 hours a day, allowing you to exercise at a time that works best for you!

3. YOU WILL HAVE MORE ENERGY THAN YOU IMAGINE

As SELF magazine explains, “Research has shown that we can endure 20% longer (when exercising) at night, and do it with a higher intensity.” This means that you probably have more energy to do cardio and strength training at night, rather than first thing in the morning.

4. IT CAN HELP YOU SLEEP BETTER

You may think that exercising at night will energize you so much that you won’t be able to settle down to go to sleep. However, the exact opposite occurs. According to The Washington Post, exercising helps you sleep more deeply and for longer, no matter what time you do it. In fact, exercising at night can help you fall asleep faster.

5. YOU WILL BE LESS STRESSED

The stress of a long day may make you want to put on comfortable clothes and hit the couch (which is totally understandable), but exercising at night is a perfect way to de-stress. As the Mayo Clinic notes, exercising releases a host of feel-good brain chemicals known as endorphins, which lower your stress levels and improve your mood.

6. THE NEXT DAY WILL BE AMAZING

An added benefit of doing a night workout session is that it sets you up for an amazing tomorrow. Between getting rid of your daily stress levels and sleeping like a newborn baby, you’ll wake up feeling refreshed and ready to start a new day.

While exercising at night has many benefits, you may not be ready to give up your morning routine yet. Do not worry! Keep this option of exercising at night in your mind for those days when you sleep in late or have an early morning commitment and can’t go to the gym.

Filed Under: EXERCISE

THE SMART GYM ALSO HELPS YOU IMPROVE YOUR FLEXIBILITY

June 25, 2020 by admin123 Leave a Comment

Forgotten by many, stretching exercises are an essential part of any training routine and, in general, of the daily life in which a sedentary lifestyle is present. Thinking about it, Smart Fit, the smart gym gives you the possibility to continue training from home and completely free of charge with classes dedicated to developing the stretch and flexibility of your body. Do you want to know more about these sessions? Stay to read this post!

WHAT IS FLEXIBILITY?

Flexibility is the ability of muscles to adapt to joint movements through stretching. This is the field of exercise refers to the possibility that a limb such as a leg or an arm has to stimulate its muscle fibers using a movement and return to its natural position.
It is not only about making difficult postures, but also improving the flexibility of tendons, ligaments, and muscle fibers that help to get more out of each exercise in a training session and thus avoid future injuries.
It is as important to focus the effort on increasing muscle mass as it is also to achieve good flexibility in your body, and this is achieved through stretching exercises such as those offered online by Smart Fit, the smart gym.

LOSS OF FLEXIBILITY

As the years go by, the body begins to present some natural changes. In addition to dealing with concepts such as sarcopenia, loss of mass, and muscle strength, the body is also losing flexibility.
On the other hand, the sedentary lifestyle of current life, and which in these times of quarantine has become more evident, greatly influences the decrease in flexibility of the body. The muscles that are not activated become atrophied and lose mobility. Sitting for a long time has consequences in areas which refer to the muscles located in the back of the leg and which, by being shortened in its course, ultimately limits its ability to work.

SMART GYM STRETCHING ROUTINES

The stretching and flexibility classes of the smart gym are made up of simple movements that can be performed after training and even during execution. Some recommend that, after completing a series of repetitions, you relax for 5 seconds the muscles involved, to avoid developing a tension that limits your movements in daily activities.
These exercises are good to execute at any time of the day as a long hours break in front of the computer or a desk. They are short circuits, lasting from 5 to 35 minutes, in which you will perform movements that allow you to relax your muscles, in addition to oxygenating and activating your body.
Regardless of where you are, there will always be an option to get up from your seat and dedicate a few minutes to your body, seek healthy habits that even scare away heaviness, and sleep at work.

TRAINING SCHEDULE

The smart gym takes care of all your smart fitness and accompanies you during your workouts from home. In addition to routines for different goals, it offers a scheduled guide that will help you organize your physical activity and keep moving.
Planning a workout is very simple. If you are a beginner, we help you put together your plan by starting with a stretching and flexibility circuit. Then, choose one of the suggested circuits (Metabolic, Toning, and Resistance, Functional, or Strength) and finish with some of the online classes. You decide the combination according to your goals and possibilities.

Filed Under: EXERCISE

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