Clase De Aerobic Para Adelgazar
Hola guapísima, ¿qué tal?Hoy tenemos una nueva rutina de Aeróbic de 30 minutos de duración.
¡No te asustes! 😀, ni prejuzgues pensando que no se te da bien bailar, que tienes dos pies izquierdos, que no te va a servir…
Son pasos muy sencillos que vas a repetir muchas veces durante estos 30 minutos. Quizás no los aprendas a la primera, pero si sigues y te centras con plena atención en la actividad, acabarás haciendo la rutina al completo y disfrutándola.
Acompañada en todo momento de la música y sin necesidad de ningún material, vas a trabajar todo el cuerpo: brazos, piernas y cintura de una forma dinámica y divertida. Es una rutina con movimiento continuado para mantener constante la actividad cardiovascular y quemar grasa.
Recuerda respirar correctamente durante toda la secuencia, sin llegar a fatigarte, y tú decidirás si en algún momento quieres darle más intensidad al ejercicio añadiendo algo de impacto cuando ya domines los movimientos o por el contrario mantenerte toda la rutina sin impacto. Puede ser una rutina bastante intensa si añades saltos y mueves en todo momento los brazos.
En esta rutina trabajarás el cuerpo y también la mente, pues debes de estar concentrada para aprender cada movimiento, trabajando la coordinación corporal y por supuesto la memoria.
Con mucho cariño, María
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Tagged: , Weight , loss … Read More
Do you currently have a membership to a fitness club? If so, that's a great start for your physical health! But the more important question is, do you use it?
I would love to know the statistics on the number of people who sign up for a gym membership with every intention of getting into shape and losing weight and then at some point in time after missing losing the motivation to do so. Or falling back into their old habits. Regardless, they end up in a contract for a membership that they are no longer using, or even worse, not even in a contract but still getting charged a monthly fee.
I know many people like this personally. I can also attest to what happens every January at the gym I attend. Every January, I guess because it's tied in with New Year's Resolutions, attendance at my gym spikes up. There are all sorts of new faces there, people brimming with the anticipation of turning over a new leaf and shedding those unwanted pounds. January turns into February, and these faces slowly start to disappear. By the time Spring arrives, the gym is for the most part back to its same attendance level.
But how many of these people either signed a contract, or will still pay the monthly fee and never go? The easiest way to save money on your gym membership is just as the title states-use it or lose it! If you are paying for a membership, then go! Go to the gym! If you are paying for a membership and not going, then get out of it! Close your membership or find out when your contract is up and get out then.
I think the worst example are the people who have the membership, do not use it, but when asked about it or when they themselves think about it use the lame rationalization that "I'm going to start going next week … or next month … or next next whenever. " These fitness clubs must be getting rich off of these rationalizations.
Personally, I pay $ 35 per month for my gym membership. Of course, by trying to live my life as frugally as possible, I could easily give this up and save the $ 35. I could find a way to get my exercise outdoors in some fashion for free. However, I keep it for the following reasons:
–I view it as an investment. An investment in my physical health. This should lead to less medical bills and a longer life. Two things which can save me money or even make me money.
–My visits to the gym (4 times a week) I actually do on my lunch hour. I could not do outdoor exercise during this time unless I had somewhere to shower afterwards, which I do not.
–Finally, as long as I stay on my schedule of four times per week, these works out to about $ 2.19 per visit to … Read More
How do muscles grow
With increased overload, muscle protein is catabolised before protein from food is used in the re-growth of muscle tissue. In the rest period following work, this means there will be an increase in protein density, thus enlarging the muscle fiber. Strength is not just size, it requires several other factors – motor units involved, neural synchronicity, bio mechanical advantages, neural inhibition. The muscles grow not just from muscle tissue but from an increased capillary density and nerve and other cell densities.
Muscle cell components
Fat deposits 10-15%
Connective tissue 2-5%
Other subcellular substances 4-7%
Methods of overload
Myofibrils 6-12 reps
Mitochondria 12-15 reps
Sarcoplasm 6-25 reps
Capillaries 15-25 + reps
Fat deposits rest and diet
Connective tissue 6-12 reps
Other subcellular substances 6-25 diet / rest
Training for size requires more varied loads and more varied reps than a typical strength program but heavy enough to elicit failure in the 6-12 rep range. Rest is short to moderate since it is important to start the next set before full recovery is achieved. You may do 12-20 sets on each muscle group. This higher overall training volume coupled with a moderate training intensity, although lower than for training training, appears to be optimal for increases in muscle girth. Despite the recognition of 8-12 reps being the classical rep range, hypertrophy can occur anywhere between 1-50 reps.
Other important factors to consider with training for weight gain.
- nutritional factors
- mental psyche
- body and fiber type
- access to equipment
- training age
- time available
There is a relative lack of individual fiber hypertrophy in bodybuilders who possess fundamental limb girths. This concludes that larger muscles may be caused by an increase in the number of muscle fibers – hyperplasia. Body builders exhibit a larger absolute amount of collagen and other non-contractile connective tissue. Other cross sectional studies have revealed a percentage of type II fibers in bodybuilders lower than that found in other anaerobic athletes and larger number and size of type I fibers.
Biochemical adaptation to hypertrophy training is similar to strength in gaining type II fiber hypertrophy. Research has shown that the results from training for improvements in strength and endurance at the same time are less effective than training each component individually. Abernathy and Quigley suggest the most effective form of training for improvements in both areas would be to periodize the training. This would enable us to improve firstly one then the other allowing for differences in upper and lower limit adaptations to concurrent training
Strength and endurance training
The interference generated when training for both strength and endurance simultaneously has yet to be completely determined through research. A recent study by Hennessy and Watson found that "strength training alone resulted in improvements in strength, vertical jump and speed while maintaining endurance." Strength and endurance training resulted in endurance and upper body strength gains, but it compromised gains in lower body strength "Therefore … Read More