Starting an exercise program can be challenging, but it can also be a great way to improve health and wellness. Here are some recommendations to start exercising safely and effectively: Consult a health professional: Before beginning any exercise program, it is important to consult a health professional, especially if you have a medical condition or if you have not exercised in a long time. Set realistic goals: Set goals that are achievable and realistic. Don’t try to do too much too soon. Start with small, achievable goals, and increase the intensity and duration of exercise gradually. Find an activity you enjoy: Find an activity you enjoy making it easier to stay motivated and committed. You can choose an activity such as walking, running, swimming, cycling, weightlifting, yoga, among others. Schedule your exercise: Make exercise a priority in your life and schedule your exercise time in your calendar or agenda. Try to exercise at the same time each day to establish a routine.  Start gradually: It is important to start gradually to avoid injury and increase the likelihood of success. Start with low-impact exercises and increase intensity and duration gradually. If you would like an accompaniment in your training, write us and schedule your appointment.

To maximize calorie burning, a combination of exercise and a healthy diet is needed. All exercise burns calories, but several types can be effective.  Cardiovascular exercises such as running, brisk walking, swimming, and dancing are excellent for burning calories and improving cardiovascular health. Strength training increases lean muscle mass, which can speed up metabolism and burn more calories throughout the day. High-intensity interval training (HIIT) combines short bursts of intense exercise with recovery periods and can increase calorie burn even after exercise.  In addition, active lifestyle activities such as walking instead of driving and taking the stairs instead of the elevator can increase daily caloric expenditure. In these low-intensity activities, we usually use fat as a source of energy, so it is possible that to help increase calorie burn and decrease body fat, we can use exercises such as walking to get that stubborn chubby fat that is so hard to get rid of. On the other hand, flexibility and balance exercises such as yoga or tai chi are not the most effective for burning fat, but they can help improve mobility, reduce stress, and promote overall well-being. If you would like to be accompanied in your training, write us and schedule your appointment.

Just as we can get sick from not exercising, the opposite can happen. It is important to pay attention to the warning signs of health problems related to over-exercising. Here are some signs to watch out for so you can take preventive measures or seek medical help if necessary.  It is important to listen to your body and pay attention to these signs. If you experience any of the above, it is advisable to stop physical activity, rest and if necessary, seek medical attention.  

When it comes to choosing the right running shoes, especially for running, there are several factors to consider to ensure comfort, performance, and injury prevention. Running shoes need to offer effective cushioning to mitigate impact against the ground and distribute the forces generated in the foot. They also need to be flexible to allow for the natural movements of the foot during running but still provide enough stability to prevent injury. In addition, running shoes should provide good propulsion, which is usually provided by carbon fiber plates that give stiffness in the forefoot area, aiding in momentum and running efficiency. It is important to keep in mind that running shoes have a lifespan, usually around 600km, it can vary depending on several factors, such as type of terrain, weight, running form, quality of footwear, and running frequency. It is important to watch for signs such as excessive sole wear, loss of cushioning or support, and recurring discomfort or pain during running, as these may indicate that it is time to replace your running shoes. Keeping a log of the distance run and time spent wearing the shoes can also help determine when the time is right for a change.

Strategies for recuperation after Sporting activities are essential to allow the body to recuperate adequately after exercise thus minimizing the risk of injury. 3 things have to be present and some others that can help. Proper sleep plays a key role in muscle recovery and tissue restoration. Sleeping between 7 to 9 hours is recommended to allow the body enough time to recover fully from exercise. Proper nutrition also plays a crucial role. Eating a balanced meal containing carbohydrates, proteins, and non-saturated fats two hours after exercise can help to reestablish the reserve of carbohydrates that we have in our muscles and accelerate recuperation. Other recuperation strategies include contrast showers, which consist of alternating between cold and hot showers to improve blood flow and thus reduce muscle inflammation, and compression therapy to reduce inflammation and improve circulation.  Massages and the use of foam Rolls and facial sponges can also alíviate muscular tensión, reducing trigger points and improving blood flow which in turn favors muscle recovery. By incorporating these practices into your training routines you can help your body to heal quicker and maintain optimal performance in your future Sporting activities.

To avoid dehydration in warm climates, some precautions should be followed. It is fundamental to maintain proper hydration and drink liquids before, during, and after exercise. Water is an excellent option but during long and intense exercise for an hour or more, energy drinks can help to replenish minerals lost while sweating. It is important to monitor the color of urine. Urine that is clear or almost transparent indicates Good hydration while darker urine could be a sign of dehydration. Avoid exercising during the hottest hours of the day, opt to do it in the early morning or during the late afternoon, when the weather is the coolest. Wearing the proper clothes is crucial, using light and coll clothing allows sweat to evaporate, keeping the body fresh. In addition, try to use clothes with lighter colors since they reflect solar light instead of absorbing it the way darker colors do. It is fundamental to use sun protection before starting exercise and reapply every two hours or after sweating profusely. When exercising, look for shady áreas to rest or to do your activities, this can help avoid sun exposure and reduce the chance of heatstroke. Listening to your body is fundamental. Stop if you feel dizzy, weakness, nausea, or other symptoms. It is important to consider the humidity in your área, it can make it difficult for sweat to evaporate and increase the sensation of warmth. If you have pre/existing medical conditions or are taking medication, please see a doctor before exercising in warm climates. Following these recommendations and paying attention to your body’s signals, can greatly minimize the risk of dehydration and any related problems associated with hot weather.

Weightlifting after 60 is not only safe but it’s highly recommendable, of course, with adequate supervisión and a previously designed training program. As we get older, muscular mass and bone density diminish, two processes that can be countered with strength training. The key is to start gradually, focusing on Good technique and avoiding excessive weight based on each person’s physical condition to avoid the risk of injury. In general, a training program should be personalized, keeping in mind health, the presence of chronic conditions , and the specific objectives of the individual physical condition. Moreover, strength training improves balance and coordination, reducing the risk of falls and it also brings benefits to both the heart and the metabolism. It is important to have a medical exam before starting any type of training and hopefully, a professional trainer with older adults to make sure you have the proper and effective training. In conclusion, with the proper precautions, weightlifting after 60 can be a beneficial and safe activity.  If you wish to have personalized training please write us and book your appointment.

The question of whether having sexual relations before competition is Good or not to improve performance has been widely discussed. From a physiological standpoint, sex can influence the levels of testosterone in men, which in theory could affect performance. When push comes to shove, scientific evidence suggests that the impact is maximum. There are two sides to the coin. On one hand is the psychological effect of relaxation which can affect performance. After sex the body tends to relax, which reduces anxiety and can improve the quality of sleep, these effects can lead to the athlete’s tranquility, better self-esteem and better feeling the following day. On the other hand, prolonged sexual activity can lead to muscular fatigue and a lowering of energy which is not ideal right before the competition. The decision of having or not having sex before competing should be solely based on how the individual is affected personally, considering his/her emotional and physical well-being. Since there is no clear answer for everyone, each athlete should base their decision on their own experience depending on how they’ve been affected by previous situations. If you wish to have personalized training please write us and book your appointment.