THE ABC OF BODY

TRAINING ACT CORP

IN IT
GYM THE MOST COMPLETE GUIDE
TO LEARN AND UNDERSTAND
HOW TO START MAXIMIZE
TRAINING
 AWARENESS
COMMITMENT
AND ADAPTATION
The reality is the following: it has cost us a lot goal, whether it is losing weight, toning up,
and still continues to cost us to raise awareness being prepared for a competition, etc.
among citizens about the importance of physical
activity so that they can leave aside a sedentary We quote Dr. Tudor Bompa (considered the
lifestyle, walk for half an hour! It is a good start father of the theory of sports periodization) to
or if they are people who train to reach a certain begin the first stage of training, which is
physical goal, it is to be able to make them ANATOMICAL ADAPTATION.
aware that to reach their main goal, it includes
processes and stages where at the beginning
you have to have a lot of patience and
commitment, both in the 45 or 60 minutes you
can spend with your trainer per day, as well as
outside of your training regarding your diet,
among other activities.
When starting the training of a person who had
never done physical activity before or perhaps
only a little in their life and not in a constant
way, it is very important and even mandatory for
issues such as always safeguarding their health
to take into account certain criteria to obtain a
good result depending on the person's physical
Anatomical adaptation, a term that according to
Bompa is called the process of preparing to train, in
his book Periodization of Sports Training he tells us
that “the objective of the AA phase is the
progressive adaptation of the muscles, and
especially of the muscle insertions. in the bones, in
order to more easily withstand increasingly heavier
loads during the following phases of training.

Adaptations that involve muscle remodeling go

hand in hand with the duration and intensity of daily
exercise; these are lost with inactivity.
Muscle capillarity
Training increases the number of capillaries
surrounding individual muscle fibers. In effect, when
a fiber is recruited, it becomes more effective as it is
"bathed" by the blood flow distributed to the muscle.
Although the increase in capillarity is mostly
observed in the regions of low oxidation fibers (type
IIb) where capillary density is normally the minimum,
this development of new capillaries can occur in all
types of fibers (Saltin and Gollnick, 1983). ; Yang et
al. 1994).
An increase in the number of capillaries surrounding each fiber could improve oxygen exchange between the
capillaries and the fiber by presenting a greater surface area for oxygen diffusion, shortening the average
distance required for oxygen to diffuse within the muscle, and/ or increasing the time for diffusion to occur (e.g.,
red blood cells waste more time in the capillary). These effects of BLOOD CAPILLARY increased
capillarity may contribute to the increased oxygen extraction that occurs in
trained muscles of laboratory animals (Bebout et al., 1993; Yang et al., 1994) and in humans (Saltin et al.,
1994). ., 1976) and accounts, in part, for the increase in maximum total body oxygen consumption that is
observed in endurance-trained individuals.
Initiation training When performing this type of training, the breaks are
It is recommended to start the first week with exercises short, because when you finish one exercise you
distributed in a bodybuilding circuit, moving from immediately move on to the next, keeping your heart
machine to machine, without having to reach muscle rate elevated. The teacher in charge must ensure that
failure, therefore the weights to be worked on should the gym user does not overexert themselves, for this
not be heavy or light, performing between 10 and 15 the heart rate must be constantly monitored.
repetitions.

Circuit training
Circuit training or Circuit is a form of physical
conditioning that was born in England in 1853 at the
University of Leeds developed by RE Morgan and G.T.
Anderson. It perfectly combines aerobic work with the
development of strength and endurance, making it one
of the most complete forms of training.
Each of the stations has a different and complementary
mission from the others. Some are used to train the
muscles of the arms and shoulders, others are suitable
for exercising the muscles of the abdomen, back, legs,
etc.

If we receive a person with no previous training

experience, who is significantly overweight, we
recommend setting up the circuit with machines where
they do not have to lie down to perform the exercise.
A good alternative to recover the strength of the limbs worked is to incorporate, every certain number of
stations, a few minutes of aerobic work, which can be done on a stationary bicycle or treadmill. It will be the
trainer's responsibility to incorporate new exercises
into this circuit, but the same must be maintained.
beginning of progression, that is, increasing the loads
per week as the athlete adapts.

When talking about increasing the load, it does not

mean looking for weights that force the athlete to
reach muscle failure, which would be very dangerous
and painful, causing the well-known soreness.
 FATIGUE, LATE
MUSCLE PAIN AND
Fatigue:
OVERTRAINING isometric force is still preserved but the maximum
JA López Callbet and C. Dorado García tells us the muscular power is decreased due to a decrease in the
following: speed of contraction. Therefore, fatigue can be defined
as a <<decrease in the ability to generate maximum force
“1. Fatigue is a decrease in the capacity for effort or and/or maximum power, regardless of whether or not the
performance (work capacity) and 2. Decreased ability to intensity of the effort can be maintained>>.”
generate maximum muscle force. However, it must be
taken into account that fatigue sets in progressively from
practically the beginning of the effort. At the beginning of
this process it is still possible to maintain the intensity of
the effort, however, the exercise is perceived as more
difficult and the resistance time in the case of trying to
continue the exercise until exhaustion is shorter. In
general, during this initial phase of fatigue the maximum
capacity of the muscle to generate maximum force and
maximum power is diminished, although the intensity of
the effort can still be maintained.
For this reason, most exercise physiologists prefer to
define fatigue as a decrease in the ability to generate
maximal force or maximal power (Gandevia, 2001). It is
important to note that muscular power is the result of the
product of force and contraction speed. Muscle
contraction speed is more vulnerable than maximum
isometric force (Van Deursen and Cols., 1993).

That is, at the beginning of the processes that lead to

fatigue, conditions may occur in which the maximum
Let us take into account that fatigue is an pages).
indispensable and necessary state to be able to Delayed onset muscle soreness (DOMS) Also
measure adaptation, taking into account that it must known as soreness, it is the pain that appears in
be governed in an order that does not lead to muscle areas where effort was applied hours after
overtraining (a topic that we will discuss in the next completing the training, thus reaching its intensity
limit, ranging between 24 and 72 hours.
How can I prevent it and if I already have it, what does the treatment consist of?
To prevent it, we must adapt the training loads according to the ability of
the person to be trained, not make extreme changes in volume as well
as intensity.
To treat, the use of non-steroidal anti-inflammatory drugs is
recommended, having been found very useful to reduce pain and
moderate loss of strength.

Overtraining
It does not mean assuming that it is excessive training, this
unequivocal concept has been used for a long time, overtraining is
actually characterized by the permanence and insistence of the
deterioration of performance capacity even after having noticeably reduced the training stimulus.
Improving muscle strength generated in a coordinated contraction of several
You have already learned that the load must muscles is greater than the sum of the forces
increase weekly, breaking homeostasis, which developed separately.
refers to the internal balance that the body must
maintain to ensure its health. Every cell, organ, and
system in the body depends on a stable
environment to function. Fluids and biochemicals
must be supplied in specific quantities and body
temperature must be maintained within a limited
range. Stress is something that creates an
imbalance. Whether it is a hot day, suffering from
emotional distress, an injury or a tumor, our health
depends on the ability of internal systems to quickly
adjust imbalances and restore homeostasis.
Due to the increase in the progressive load, the
body increases its strength, and this is due to
intermuscular coordination, this is due to the
improvement in the interaction of the muscles
involved in an action, and/or the relationship
between agonist and antagonist. The synchronized
action of muscle contraction-relaxation actions
allows effective action of the different groups
involved in the movement, regardless of the function
assigned to them in the action (agonists,
antagonists, synergists and fixators). The force
In simple words, when performing a bench press after 5 weeks of basic training, the athlete realizes that his
strength has improved, despite having trained with low loads, this is because the muscles that help the pectoral
or agonist, to move the load, called synergists, such as deltoids and triceps, cooperate in a coordinated manner
to move the weight.

We have already talked about how training should

break homeostasis little by little, but how many weeks
can the athlete withstand the increased load without
falling into overtraining?
Periodization, the original idea During the 1950s less to improve more. This fact marked the
Mateiev proposed a training hypothesis that we can foundations of the art of training, the ability to know
summarize as follows: Suppose we have a period of how to demand at the right moment to obtain optimal
four weeks to train a subject and we present the idea development and make it last over time.
as follows:

1- During the first week we planned a load that the

subject could assimilate.
2- By the second week the subject has already
adapted to the load of the first, so we increase the
demand
3- For the third week we repeat the reasoning and
pose an even greater load. What about the fourth
week? Could we continue with our procedural
mechanics and continue increasing the load?
Mateiev sensed that the body could not withstand
one more week of increase, and that a sharp
decrease in the requirement was necessary because
this process, which would later be called super
compensation, would bring more benefits than
continuing to work hard.

It took physiology thirty years to demonstrate this

empirical postulate. The vision of a great coach
allowed him to intuit, something that sounded
ridiculous for the idiosyncrasies of the time, to train
4 week mesocycle

Here it is explained again how the workloads are increasing, but reaching week 3, the
athlete's body is already exhausted, cortisol appears, and we must plan a recovery
week, ensuring that the body recovers.
Evaluation of repetition maximum tests
Commonly, in some gyms, the maximum strength is evaluated in the same week of entry of the athlete, which is
a serious error, since not having anatomical adaptation, an injury could be caused, on the other hand, even at
that moment there is no intermuscular coordination, and there will be no positive results.
When could we evaluate maximum strength?
Following the principle of progression, the load was
increased little by little during the first 3 weeks, but
already in the fourth week due to the present fatigue, it is
planned to reduce it, shortening the training time,
slightly reducing the weights, sets and repetitions,
taking advantage of this week to recover the body, and
we could leave next week, the first week of the other
mesocycle to evaluate.
Indirect evaluation of strength training O'Connor %
One of the many formulas that can be used to 1RM= 0.025 (weight lifted x repetitions to failure) +
evaluate maximum strength indirectly. weight lifted.
It should not be used on machines, only free weight, Reduction of adipose tissue
large muscles, such as squats, bench press and One of the objectives of many of the people who
military press. For the formula to be more effective, enter the gym is to reduce fat, which is why the
the athlete should not exceed 10 repetitions, because Physical Trainer must know the strategies to evaluate
the synergist muscles could be exhausted before the the fat percentage, and then provide a remedy that
agonist, preventing a real RM from appearing. helps combat that objective.
O'Connor %
1RM= 0.025 (weight lifted x repetitions to failure) +
weight lifted.
Reduction of adipose tissue
One of the objectives of many of the people who
enter the gym is to reduce fat, which is why the
Physical Trainer must know the strategies to evaluate
the fat percentage, and then provide a remedy that
helps combat that objective.
Indirect evaluation of strength training
One of the many formulas that can be used to
evaluate maximum strength indirectly.
It should not be used on machines, only free weight,
large muscles, such as squats, bench press and
military press. For the formula to be more effective,
the athlete should not exceed 10 repetitions, because
the synergist muscles could be exhausted before the
agonist, preventing a real RM from appearing.
Fold measurement: body, at least with regard to skin folds, do not show
significant differences, or that the differences,
1- The site where the skinfold will be measured must although statistically significant, are of no practical
be precisely located using the correct anatomical importance, even when the subject's muscle and
landmarks, described in the previous chapter. It is bone mass is hypertrophied on one side, as happens
vitally important that the evaluator marks all in tennis players.
anatomical marks on the skin with a fiber or a
dermographic pencil. The eyeliner pencils used by
women are recommended and can be found in any
perfume store. It has been proven that the thickness
of the folds varies between two and three millimeters
on average, when the gauges are placed at a
distance of two and a half centimeters from the
correct location. It was also observed that the
incorrect location of the sites for measuring skinfolds
constitutes the greatest source of error among
anthropometrists.
It should be remembered that, for all measurements,
the right side of the body is always used, regardless
of the subject's able side. When it becomes
impossible to comply with this premise, either due to
an injury or because the intention is to compare the
hemispheres in, for example, the case of an
asymmetric sport, the left region can be used, after
marking all the anatomical references. Some
research has shown that comparisons between
measurements from the right and left sides of the
In any case, any variation in procedures must be changes in collagen structure, this should generally
noted in the data collection form. And, if time permits, not be considered an important variable, as it is
subjects whose predominant side is the left could be outside the resolution that skin calipers can detect.
evaluated on that side, at least for the Somatotype
calculation variables, as originally specified by Heath
and Carter (1967).

2- The fold is taken on the marked line. It should be

pinched so that a double layer of skin plus the
underlying subcutaneous fatty tissue is held pressed
between the thumb and index finger. The ends of
your thumb and index finger should be in line with the
marked site. The back of the hand should face the
tester. Care must be taken not to also put pressure
on the underlying muscle tissue.
In order to prevent this from happening, with the
index and thumb we must rotate the fold slightly, also
making sure that there is enough fold to be able to
take the measurement. If any difficulty occurs, we ask
the subject to contract the muscle in the area where
we are working, until the evaluator is sure that only
skin and subcutaneous adipose tissue have been
taken. Because a double layer of skin is also being
measured, some of the variability in the measurement
can be attributed to variations in skin thickness in
different parts of the body and in different subjects.
Although skin thickness decreases with age, due to
3- The nearest edges of the compression plates of clamps must be completely released.
the gauges are applied one centimeter below the
thumb and index finger, when holding a fold in a
vertical position. When facing a fold whose orientation
is oblique, the caliper should be applied one
centimeter from the fingers, maintaining a 90° angle
between the caliper and the fold.
If the caliper is placed too deep beyond one
centimeter from the surface of the pinch, or too
shallow, incorrect values will be obtained. As a rule of
thumb, the gauge should be placed at a depth that
reaches approximately the middle of the fingernail. In
this case, practice is also necessary to ensure that
the same size fold is taken, in the same place, every
time.
4- The caliper is always held at 90° relative to the
surface of the fold measurement site, in all cases. If
the caliper branches slip, or if they align incorrectly,
the measurement could be inaccurate. Make sure the
hand holding the fold on the skin continues to
compress the fold while the gauge is in contact with it.

5- The measurement is recorded two seconds after

the full pressure of the gauges has been applied. It is
important for the evaluator to ensure that the fingers
holding the caliper are not preventing it from exerting
all the pressure of which it is capable; the caliper
In the case of folds that are too large, the needle may compression on the folds.
continue moving, even after the two seconds. In any
case, the fold size must be recorded right at that
moment (after the two seconds). Such a
standardization effort is necessary, since adipose
tissue is susceptible to compression.

6- If possible, a minimum of two or three

measurements should be taken from each site, with
the average value used in any subsequent
calculations if two measurements are made, and the
median if three measurements are recorded. It is very
important that the beginner repeat the measurements
in order to establish their reliability and reproducibility.
To the extent possible, an assistant should be
available to record the values, who, in turn, helps
standardize the measurement techniques. We will
later provide recommended levels of intra-rater
reliability (%TEM) for repeated skinfold
measurements. If these levels are not achieved,
additional measurements should be taken.

7- The folds must be taken successively to avoid

deviations or vices of the evaluator. That is, a
complete set of data is obtained from all folds before
the measurements are repeated a second and third
time. This could also help reduce the effects of
These should be measured in the order in which they the side of the body.
appear on the Anthropometric Sheet, so that the
scorer becomes familiar with the routine and errors
when recording the data are minimized.

8- Skinfold measurements should not be taken after

training or after competition, at the end of a sauna
session, after swimming or taking a shower, since
exercise, hot water and heat cause hyperemia
(increased blood flow). blood), in the skin with the
consequent increase in the thickness of the fold.
Other research has suggested that dehydration
causes fold thickness to increase due to changes in
the turgor (stiffness) of the skin.
THE TRICIPITAL FOLD

The fold is taken with the thumb and index fingers of

the left hand at the marked mark on the posterior
region of the arm that we called, in a previous writing,
the acromial-radial midline. The fold is vertical and
parallel to the longitudinal axis of the arm, it should be
taken over the middle portion of the triceps and, when
we look at the arm from the side, the mark should be
visible, which indicates that we have marked the most
posterior region of the triceps. For the measurement,
the arm should be relaxed and the shoulder joint with
a slight external rotation, with the elbow extended to
THE SUBESCAPULAR FOLD

The subject must be standing, in an anatomical

position, with the arms hanging, relaxed, at the side of the
body. The thumb should be used to palpate the inferior
angle of the scapula to determine the most prominent
inferior point. Remember that this brand is called
Subescapulare and we have already described it in
previous paragraphs. The fold is taken with the left
thumb and index finger in the area of the mark, in a
direction that moves laterally and downwards obliquely,
from the mark outwards at an angle of approximately
forty-five degrees (45°). , this is naturally determined by the
lines where the skin folds.
THE BICIPITAL FOLD
It is a fold that is taken on the acromial-radial midline, on the anterior surface of the arm, on
the middle portion of the biceps. This fold runs vertically, parallel to the longitudinal axis of
the arm. The subject, standing with arms relaxed, positions the shoulder joint with slight
external rotation and the elbow extended. As with the triceps fold, if viewed from the side,
you should see the mark taken on the muscle.
THE SUPRASPINAL FOLD
It is a fold that was originally called “suprailiac” by Heath and Carter, and is used in the Somatotype
calculation of these authors. The bearing point is the intersection between two lines. The one that
goes from the anterior axillary edge to the mark of the anterior-superior iliac spine and another that
results from the forward extension of the mark of the iliac crest. Where these two lines intersect is the
point in question. This mark is generally located between five and seven centimeters above the mark
of the iliac spine in adults, but only two centimeters from it in children. The fold runs from back to
front at an angle of approximately forty-five degrees (45°) relative to the horizontal and from top to
bottom.
Remember
• The environment intended for the anthropometric study must be spacious and with temperature
regulation to make it comfortable for the person to be trained.
• The person to be trained will be barefoot and with as little clothing as possible.
• The measuring instruments will be calibrated before beginning to take anthropometric
measurements.
• All measurements will be taken on the right side of the body, this has been agreed since 1968
whether or not it is the predominant side.
• Before starting the measurement, the anatomical points that will serve as references for
subsequent measurements will be marked with a demographic pencil.
• It is also advisable to explain to the person to be trained the importance of remaining in the
position indicated in each of the measurements.
• In studies with measurements over time, the time of day in which the measurements are taken
will be taken into account.
• It is convenient to have the collaboration of an assistant to record the measurements on the
anthropometric sheet.
 BODY COMPOSITION VALUES TABLE FOR MEN
AGE
SUMMATION
FOLDS 13- 16 17-19 | 20-29 | 30-39 40-49 50-60

10 4.55 0,05 0,08 5,05 3,3 2,63

11 5.65 1.4 1,18 5.99 4,5 3,97
12 6.67 2,46 2,1 6.1 5.61 5.2
13 7.61 3.37 3.01 7,66 6.63 6,34
14 8.49 4,22 3,85 8.4 7.5 7.4
15 9.3 5.01 4.64 9.09 8.47 838
16 10.07 5,74 5.39 9,74 9.31 9,32
17 10.79 6.44 6.08 10.35 10.1 10.19
18 11.47 7.1 6,74 10.93 10,64 11.02
19 12.12 7.73 7,37 11.48 11.55 11.81
20 13.73 8,32 7.96 12 12,22 12.6
21 13.32 8,89 8.56 12.5 12.86 13.27
22 13.68 9,43 9.08 12.98 13.47 13.95
23 14.42 9,95 9.6 13,43 14.06 14,61
24 14.94 10.45 10.09 13.87 14.62 15.23
25 15.43 10.93 10.57 14.29 15,16 15.04
26 15.91 11.39 11.04 14.69 15.69 16.42
27 16.37 11.03 11.48 15.08 16.15 16.99
28 16.81 12.26 11.91 15.46 16.68 17,933
29 17.25 12.6 12,33 15.62 17,14 18.05
30 17.66 13.08 12.73 16.17 17.6 18.56
31 18,06 13.47 13,12 16.51 18.04 19.05
32 18.45 13.04 13,5 16.64 18.47 19.53
33 18.03 14.21 13.87 17.16 18 88 20
34 19,2 14.57 14.22 17.48 19,29 20.45
35 19.56 14.91 14,37 17,7 19,65 20.89
36 19.91 15.25 14.9 18.07 20 06 21.31
37 20.25 15.58 15.23 18.36 20.43 21.73
38 20.58 15.9 15.55 18.64 20.8 22.13
39 20,9 16.21 15.06 18.91 21,15 22.53
40 21.22 16.51 16,17 19,18 21,5 22.92
41 21.53 16.81 16,47 19.43 21,63 23.25
42 21.83 17.1 16.76 19.69 22.16 23.67
43 22,13 17.3 17,04 19.94 22,49 24.02
44 22.41 17.66 17.32 20.1 22,8 24.35
45 22.69 17.93 15.59 20.42 23.11 24.72
46 22.97 18.2 17.86 20.65 23.41 25.06
47 23.24 18.46 18,12 20,85 23,71 25.39
48 23.5 18.71 18.38 21.1 24.09 25.73
49 23.77 15.97 18.63 21.32 24.25 26.04
50 24.02 19.04 18.07 21.53 24.54 26.35
51 24.27 19.45 19,41 21.74 24,07 26.66
 TABLE OF BODY COMPOSITION VALUES FOR WOMEN
AGE
SUMMATION
FOLDS 13-16 | 17-19 | 20-29 | 30 - 39 | 40-49 | 50-60

10 9.57 5.34 4 8.72 11.71 12.08

11 10.63 6.52 6.12 9.83 12.01 14.03
12 11.6 7.6 7.87 10.86 13.01 15.1
13 12.5 8,6+0 8.32 11 14.74 16.08
14 13.33 9.53 9.3 12,68 15.6 16,99
15 14.11 10,4 10.22 13,5 16.4 17,05
16 14.84 11,21 11 14,27 17,16 18.65
17 15.53 11,98 11,9 14,99 17,87 19.4
16 16.18 12.71 12.66 15.68 18.54 20,12
19 16.79 13.4 13.39 16,33 19.1 20.79
20 17,3 14,05 14,09 16,93 19,79 21.44
21 17,94 14.6 14,75 17,54 2036 22.05
22 16.4? 15.28 15,38 16,11 20.92 22.64
23 18.99 15.65 15.99 18,65 21.45 23.2
24 19.4 16.4 16,57 19,16 21.95 23.74
25 19.95 16.93 17,13 19,66 22.45 24.26
26 20.41 17.44 17.67 20,14 22.91 24.76
27 20.65 17,93 18,19 20,61 23,37 25,24
28 21.27 18.4 18,69 21,06 23,81 25.71
29 21.6 18,67 19.18 21,49 24,23 26,16
30 22 19.31 19.64 21.9 24,64 26,59
31 22.46 19.74 20,1 22,31 25.04 27.02
32 22.83 20.15 20.54 22,7 25.42 27.43
33 23.19 20.56 20.97 2309 25.8 27.82
34 23.54 20.95 21.39 23,45 26,16 28,21
35 23.88 21.33 21.79 23,82 26,51 28.58
35 24.22 21,71 22,19 24,17 26.86 28.95
37 24.54 2207 22,58 24,51 27,19 29.3
38 24.86 22.42 22,95 24,84 27.52 29.65
39 25.16 22.77 23.31 25,17 27,84 29.99
40 25.46 23.1 23,67 25 49 28.15 30.32
41 25.76 23.44 24.02 2579 28.45 30.64
42 26.04 23.76 24,36 26,09 28.75 30.96
43 26.32 24.07 24.49 26.39 29.03 31.26
44 26.59 24.38 25,02 26,66 29.32 31.57
45 26.86 24,6 25,35 26,97 29,6 31.86
46 27.13 24.98 25.65 27,24 29.87 32.15
47 27.38 25,26 25.96 27,51 30,14 32 44
46 27.63 25.55 26.26 27,78 30.4 32.71
49 27.88 25.62 26.55 28,04 30.65 32.98
50 28.12 26.1 26.84 28.3 30.9 33.25
51 28.36 26.36 27,13 28 55 31.15 33.51
 ONCE WE KNOW THE FAT
PERCENTAGE OF THE ATHLETE
USER OF THE GYM, HOW DO WE
SCHEDULE A GOOD TRAINING?

When we lift weights, fat is not used as fuel, uses muscle glycogen, so you would waste energy
glycogen is always used, since quick energy is and you would not be able to do the weight routine at
needed and it cannot come from fat so quickly. 100%.

Although weight training does not burn as many

calories as cardiovascular exercise, what is used are
calories from glycogen. Therefore, it is important to
have the energy stores (glycogen) full just before
starting to lift the weights, in order to be at the top of
our energy and thus be able to carry out a weight
training routine that is as intense as possible, within
our real possibilities.
If we do cardio before lifting weights, and this is fat-
burning cardio, which is how cardio is usually
understood in fitness, we would mainly burn fat, but
also glycogen, so we would begin to empty glycogen
stores, arriving with less energy for the weights
session. And of course, if cardio is intense, it is not
advisable either.

Performing intense cardiovascular exercise makes it

an anaerobic exercise, which almost exclusively
In reality, by having less glycogen in the deposits, it is clear
that the weight routine cannot be long or intense enough, and
we have to be clear that performing an intense routine is the
key to achieving what we are looking for with fitness and
muscle hypertrophy.

But also, when glycogen reserves are depleted, something

happens that should be avoided in fitness, and that is the use
of the amino acid chains that make up muscle proteins to
extract energy, what we all know as muscle catabolism, that
is. That is, lose muscle mass.
We schedule the aerobic work after the
weights or the weight training circuit, in this
way we ensure that the controlled loss of
glycogen will result in an oxidation of fats as
fuel.

To ensure that the work is of an aerobic

nature, it must be controlled by the Physical
Trainer, and we also instruct the athlete to
learn to take their pulse manually or with a
heart rate monitor.

We present some tables so you can visualize

the fat burning areas. EFFORT BENEFIT

MAXIMUM BENEFITS: IMPROVE SPEED AND TONE

90-100% THE NEUROMUSCULAR SYSTEM

MODERATE BENEFITS: IMPROVE AEROBIC

70-80% RESISTANCE

SUA' BENEFITS: IMPROVE BASIC RESISTANCE AND

60-70% FAT BURNING

VERY SOFT BENEFITS: HELPS POST-STRESS

50-60% RECOVERY
We give it 6 seconds, and we ask it to count the number of heartbeats, we multiply this result by 10.

If you feel 14 beats, your heart rate would be 140 beats per minute, and we ask you to look at the table
according to goal and age.

CLINICAL PULSE EXAMINATION SITES

Superficial temporal artery

carotid artery
Subclavian artery
axillary artery

brachial artery

Femoral artery

Radial and ulnar arteries

popliteal artery

Posterior tibial artery

pediatric artery
Calculating our maximum heart rate
The percentage at which we should run should be kept between 70% and 80% of our maximum frequency. It
would be enough to calculate that maximum to know the rhythms and in many cases people stick with the most
basic formula, which is very simple:
Maximum HR = 220 –age

If we have a 38-year-old person, the results would be the following:

220-38 = 182 bpm (beats per minute). It is 100%, we calculate 80% using a simple rule of three, which would
give us 145.6 as a result, or simply multiply the 182 x 0.80, we
gives 145.6. 145.6 would be the maximum working frequency at which
the subject should be maintained to maintain the
burning of fats.

However, it is clear that it is a very generic formula since depending on the sex, the maximum heart rate will
surely be different at the same age, because the constitution of a woman is not the same as that of a man, and
of course it is not the same. The same if we have a 100kg person compared to a 50kg person, for that a slightly
more exact formula is used, with these two formulas:

For men: HRmax = ((210 – (0.5 x age in years)) – (20% of weight)) For women: HRmax = (210 – (0.5 x age in
years)) – (20% of weight)+4

With this correction, using the same data as above: 210 – (0.5 × 38) – (79 × 0.2) = 175.2 ppm.
The difference is considerable and somewhat more exact.
The heart rate depends on the physical condition of the person. It is not the same for a sedentary person with
no sports background as it is for a person with athletic experience. Both weigh the same and are the same age,
any of the two previous formulas would give us a similar result, which is why it is important to know the fitness
level of the person in question. To know the state of fitness of a person, the most common thing is to measure
the heart rate at rest (lying in bed, do it several days in a row and take the average) and calculate the range of
optimal heart rate to burn fat with this formula:

HR % = (HR Max – HR Rest) x Value of % + HR Rest

It is very simple, the first thing is to calculate the maximum heart rate with the generic method (220 – 38 = 182).

The subject in question obtains a resting heart rate of 51 bpm, it is done the calculation to know 70%.
(Multiply by 0.7): (182 – 51) × 0.7 + 51 = 143 ppm.
How long do I train to burn fat? be in a position to start burning fat, so no more than
Any exercise you carry out will involve caloric 30 minutes of cardio exercises would be enough.
consumption, however if what you want is to lose
unwanted fat you need to prolong your sessions
long enough while maintaining the ideal heart rate.

The idea is to make your liver and muscle glycogen

stores begin to decrease so that your body is forced
to use fat as metabolic fuel more predominantly. It is
impossible to specify the moment in which your
body begins to burn more fat, because that depends
on each person, what they have eaten in the
previous hours, the degree of training, the type of
exercise and even the weather.
There are too many parameters, however in general
it can be said that in the first 30 or 40 minutes it is
not consumed significantly, so it is advisable that
your sessions be extended beyond this time
threshold. I recommend distributing your training
routine in the gym starting with an aerobic warm-up,
no more than 10 minutes, then warming up with the
weights, and from there you leave with the
bodybuilding work, and leave the aerobic for the end
of class, but at that point you will have completed at
least 45 minutes of exercises, and your body would
Is the squat as we know it recommended for athletes who have just joined the gym?

It is not convenient yet, we will have to incorporate other alternatives for the development of leg
strength without mounting the bar on the shoulders, because the middle zone must be trained, as
well as the adductor muscles.
As the physical trainer observes that his coach is strengthening the strength of his legs, due to
intermuscular coordination, exercises with greater difficulty can be incorporated.

After 2 weeks of different stimuli of leg strength exercises on the one hand, and CORE
strengthening exercises, the athlete could already be able to perform a squat.
Other alternatives that I assure you will develop the strength of the lower body, and will be fun for
the athlete to do.
 LET'S LEARN
MORE ABOUT
THE CORE
CORE isn't just the abs you see in the mirror, it's Strengthening the CORE muscles should be part of
more than that. any sports training program, especially that of a
runner, and in this note we will tell you the reasons
Along with the front abdominals (rectus abdominis), and which muscles make up the CORE.
it includes the internal and external obliques, the
transversus abdominis, the psoas, the gluteal hips,
and include the pelvic floor and spinal muscles
called multifidus and erector spinae.

Some of these muscles are more superficial and are

classified as global muscles that are involved in
spinal movement. Other muscles are classified as
local, they are deep and are involved in stabilizing
the spine.

For movement to occur anywhere in the body,

force must be transferred through the CORE.

The CORE, a word in the English language that

means core or center, is used to refer to a group of
muscles that are key to our physical performance as
runners (and athletes in general).
CORE muscles: athletes who only learn of their importance when
they begin to suffer discomfort.
While there is no single definition of which muscles
are part of the CORE, most classifications include
the following muscles:

ABS:
One of the main and best-known muscles of the
CORE; The famous abs are highly desired by many
people and are usually included in most training
programs.

Hip:

One of the muscle groups forgotten by most

runners, the hip joint muscles are key to allowing
movement in the hip when we run. Among the main
muscles that make it up we should point out: the
glutes (major, middle and minor), piriformis,
iliopsoas (group of muscles that includes the psoas
major and the iliacus).

Lower back:
The muscles of the lower back are forgotten by most
The main benefits of strengthening the CORE that make up the CORE give our back the necessary
muscles support so that with each impact that our body
are: suffers with each stride, our lower back does not
suffer.
They give you stability:
With the rise of aesthetics in sports, more and more
The CORE muscles provide our body with the
people are going crazy to get magazine-worthy abs
support and stability we need to be able to move
and do not stop training them day after day. By not
without harming ourselves and they play a great role
knowing the importance of the CORE muscles as a
in providing us with the necessary balance when we
whole, and the lack of strengthening the rest of
run.
them, many runners make the mistake of generating
Improve your form, economy and efficiency an imbalance between them.
when running:
The greater stability that a strengthened CORE
provides allows us to improve our running form and
gives us greater economy and efficiency when
running by preventing unnecessary muscles from
working when trying to run the imbalances that a
weakened CORE can generate.

They help you feel less fatigued:

By avoiding unnecessary work on other muscle
groups, we have less energy expenditure and that
helps us run longer without fatigue.

They reduce lower back pain: The set of muscles

Therefore, having balanced and strong CORE muscles will help to have proper posture and minimize the effects
of impacts while running and thus reduce the possibility of lower back pain.

They improve your sports performance Because the muscles of the trunk and torso stabilize the spine from
the pelvis to the neck and shoulder, the CORE muscles
allow the transfer of energy to the arms and legs.

summarizing
The more stability the CORE muscles provide to our back,
the more powerful and effective our movements can be
and therefore the more possibilities we will have of
obtaining better sports performance.
Some alternatives for strengthening the Core Stretching
Stretching consists of progressively lengthening the muscles, allowing in the long term to increase the range of
joint mobility, increasing flexibility and helping to prevent injuries.
Through stretching we will be able to keep active a quality that may go unnoticed, in pursuit of others such as
strength or resistance, but that provides a series of benefits for the athlete or athlete, flexibility.

Stretching is not the same as warming up

Warming up is a mechanism by which we prepare the body for an activity that we are going to perform next, to
increase performance and reduce the risk of injury. The movements that must be included in this initial period
must be similar to the actions that we will carry out later.
Types of stretches:

Static
Stretching consists of performing movements with a joint to the
end of its range of motion, and maintaining the stretching
position for about 30 seconds. In this type of exercises there is no
excessive work on the part of the muscles. Much more energy is
expended in dynamic exercises.

Dynamic
Dynamic stretching is a type of movement-based stretching that
focuses on actively moving joints and muscles
Asset

It is a type of stretching where muscle

contraction causes the opposite muscle to
stretch. We call it shortening because, when
one contracts, it shortens and causes
stretching in the opposite.

Passive
Passive stretches are those stretches where
the subject does not exert any force. The
traction that produces tension/traction is
external.
This traction force is considered passive, since
it is not due to the main activity of the muscle
group located in the body segment to be
stretched.
Ballistic
Ballistic stretching, also known as kinetic
stretching, is performed through throwing,
swinging, and bouncing, which are executed
near the maximum range of motion.

While static stretches are done slowly and little

by little, the ballistic method stretches the
muscles much further and faster. And for this
reason it is usually potentially risky if not done
properly.

Isometric
Isometric stretching is one of the best methods
for improving passive static flexibility and
strength in stretched positions.
Some athletes still believe that it is impossible
to develop full power flexibility without isometric
stretching.
FNP
Proprioceptive neuromuscular facilitation
stretching, or PNF, is a tremendously effective
stretching technique designed to rapidly
increase the length of sarcomeres in localized
muscles.

What they say about stretching… Myths vs

Truths
Myths:
Stretching is only done at the end of physical
activity.
Only the area that will be worked is stretched.
The more stretching, the greater muscle
relaxation.
Truths:
Stretching helps prevent injuries.
Stretching helps performance.
Not all types of stretching are suitable for any What does hydration include, before, during and
physical activity. after training?
It should be accompanied by a good water intake, Before:
especially in summer, since the heat of these dates Approximately 3 to 4 hours before performing
favors states of dehydration that determine the physical activity, we should hydrate ourselves with 2
viscoelastic properties of the fabric during stretching. or even 3 glasses of water a few at a time. It is
recommended that the water be cool, not too hot
Benefits of stretching and not too cold.
The temporary increase in tissue length after short-
term stretching.
It helps the remodeling of collagen that occurs in the
regeneration phase after an injury, thanks to the
muscle stretching associated with the active
movement that occurs when performing an eccentric
exercise (going down a hill or stairs, for example).
It produces physical and psychological well-being,
as supported by various studies.

HYDRATION
The process of consuming water to achieve the
correct functioning of the body is known as
hydration, whether before, during or after training.
This depends greatly on the type of physical activity
among other determining factors.
After:
Taking into account again, if the training was
of low or mild intensity then hydration
continues with just water, the intake of other
liquids is not necessary.

If the physical activity has been intense, it is

advisable to drink isotonic drinks since they
contain sodium, potassium, carbohydrates
and thus be able to replenish muscle
glycogen.

Important
Let's avoid hyponatremia by carrying out
conscious hydration, without going to
excessive consumption, remember that
everything in excess is harmful.