Posted on 8 Comments

Muscle #1

Muscle #1

Let´s talk about muscles. How many muscles are there in the human body? It´s hard to say. Usually, the number oscillates between 640 to 850 named muscles. It depends on how you count them.

There is more agreement to classify them into three categories: skeletal, cardiac, and smooth.

If the cardiac muscle doesn´t work right, the whole system doesn´t work. Often, healthy people forget this point. Fitness is about good looking but also, about good health. The primary muscle of every single athlete is the heart.

Cardiac muscle is a striated muscle, but its contractions are involuntary. Some of the cardiac muscle cells are autorhythmic. They contract even in the absence of neuronal innervation (known as pacemaker cells). Between cardiac muscles cells, there are disks intercalated. These disks contain gap junctions which provide communicating channels between cells.

Inactivity is one of the major risk factors for heart disease. Exercise helps improve heart health, and can reverse some heart disease risk factors.

The heart becomes stronger as a result of exercise, so it can pump more blood through the body with every beat. Any amount of exercise is beneficial. If you are a sedentary person, aim for 30 minutes of moderate-intensity activity (such as brisk walking) at least 5 days a week. Experts recommend doing some form of moderate aerobic activity for at least 150 minutes or 75 minutes of vigorous aerobic activity each week. You can spread the minutes out in any manner that works for your schedule. The key is scheduling some form of moderate to vigorous cardiovascular activity into your week and actually doing it. You can also switch between running, cycling, swimming, interval or circuit training.

Regular exercise, especially aerobic exercise, has many benefits. This type of activity can do the following:

  • Strengthen your heart and cardiovascular system
  • Improve your circulation and help your body use oxygen better
  • Improve your heart failure symptoms
  • Increase energy levels so you can do more activities without becoming tired or short of breath
  • Increase endurance
  • Lower blood pressure
  • Improve muscle tone and strength
  • Improve balance and joint flexibility
  • Strengthen bones
  • Help reduce body fat and help you reach a healthy weight
  • Help reduce stress, tension, anxiety and depression
  • Boost self-image and self-esteem
  • Improve sleep
  • Make you feel more relaxed and rested
  • Make you look fit and feel healthy

In time, you can make your workouts longer or more challenging. Do that gradually, so your body can adjust.

Stop and get immediate medical help if you have pain or pressure in your chest or the upper part of your body, break out in a cold sweat, have trouble breathing, uneven heart rate, or feel dizzy, lightheaded, or very tired.

It’s normal for your muscles to be sore for a day or two after your workout when you’re new to exercise. That fades as your body gets used to it. Soon, you might be surprised to find that you like how you feel when you’re done.

Get fit with us

Starter

Free Forever
  •  

Fat Loss Workouts

Strength Training

Curated On-Demand Classes

Macro Calculator

Hero

$ 79
00
One time payment
  •  
Launch Offer

Fat Loss Workouts

Strength Training

Functional Training

Pilates

Yoga

Box ´n´Burn

Dance Fitness

Challenges

Macro Calculator

Recipes

Priority Support

Premium

$ 9
95
Monthly
  •  

Fat Loss Workouts

Strength Training

Functional Training

Pilates

Yoga

Box ´n´Burn

Dance Fitness

Challenges

Macro Calculator

Recipes

Priority Support

We will coach you and help you achieve your health goals.
At Chape Fitness, we can help you every step of the way. Join our family and own your fitness. What are you waiting for? Take the first step today.

.

Get in touch

Posted on 2 Comments

Cardio on an empty stomach?

Cardio on an empty stomach?

Cardio on an empty stomach?
Everyone should experience and check the results in person. Far from settling the issue, I would like to point out some advantages and mistakes about it.
Aerobic exercise on an empty stomach can increase the amount of free fatty acids used as fuel. But, this is not becFood 6ause our glycogen deposits are empty in the morning. This would happen if we went to bed last night with low glycogen levels.
Almost all the energy we consume during sleep comes from free fatty acids. So glycogen deposits are not affected overnight. Next morning these fatty acids would be “free”, ready as fuel for our cardio workout.

Low-intensity aerobic workout (50-70% of maximum) on an empty stomach, increases the insulin sensitivity after exercise, and the mobilization of fatty acids.
It is important to note that at a higher intensity (> 75% of maximum) we´ll get the opposite effect.
Moreover, not all are positive. Aerobic exercise is  catabolic because it increases the production of cortisol. Cortisol levels are high in the morning, so this would lead to greater muscle wastage.

For greater efficiency of aerobic workout, your stomach should not be completely empty. I recommend a mixture: 5g of BCAA, 5g of glutamine and 5 grams of essential amino acids 15-30 minutes, before training.

Get fit with us

Starter

Free Forever
  •  

Fat Loss Workouts

Strength Training

Curated On-Demand Classes

Macro Calculator

Hero

$ 79
00
One time payment
  •  
Launch Offer

Fat Loss Workouts

Strength Training

Functional Training

Pilates

Yoga

Box ´n´Burn

Dance Fitness

Challenges

Macro Calculator

Recipes

Priority Support

Premium

$ 9
95
Monthly
  •  

Fat Loss Workouts

Strength Training

Functional Training

Pilates

Yoga

Box ´n´Burn

Dance Fitness

Challenges

Macro Calculator

Recipes

Priority Support

We will coach you and help you achieve your health goals.
At Chape Fitness, we can help you every step of the way. Join our family and own your fitness. What are you waiting for? Take the first step today.

.

Get in touch

Posted on 1 Comment

Warm up & Cool down

Warm Up & Cool Down

Spending time on warming up and cooling down will improve your level of performance and accelerate your recovery process.
Research work by McNair (2000)[1] and Knudson (2001)[2] suggests that the use of dynamic stretches – slow controlled movements through the full range of motion – are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.
Warm up increases the blood flow to the muscles, allowing them to loosen up, which can raise the flow of oxygen to the muscle cells. Doing this gradually increases the body’s temperature. This then increases the speed and force of muscular contractions, because nerve impulses travel faster at higher body temperatures, and muscles become less stiff or more pliable.

10854908_381059255406976_6757254183806810548_oWarm up also helps to gradually increase the heart rate and ensure that the demand made on the circulatory and metabolic systems is gradual as well. This initial part of your exercise session helps to improve neural function and coordination, protect major joints as it takes time to increase the supply of lubricating synovial fluid.

The warm up’s intensity should cause transpiration but not fatigue. The type of warm up needs to be appropriate for the activity planned. It also needs to be appropriate to the age range and fitness level of the participants.

The following examples cover a warm up:

  • walking or jogging to increase the body’s temperature (5-10 min)
  • dynamic stretches to reduce muscle stiffness (10-15 min)
  • specific stretches for muscles that will be used during exercises (10-15)

So in warming up thoroughly, we are preparing the body and the mind for the more energetic demands to come.

It is important to rehearse common movement patterns and skills which will be used in the match/competition. This will not only help to improve performance through ensuring the muscles are prepared for the task in hand, but will also help to improve coordination, reaction times and accuracy.
Examples of sports specific exercises include:

  • Dribbling drills (soccer/hockey etc)
  • Passing drills (soccer/hockey/netball/basketball)
  • Shooting drills (soccer/hockey/netball/basketball)
  • Cutting maneuvers (All team sports)
  • Hitting practice (cricket/tennis/baseball etc)
  • Throwing drills (netball/basketball/cricket/baseball)
  • Serve/bowling practice (tennis/cricket/baseball)

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease at the end of the episode.
It’s good to stretch when you’re cooling down because your limbs, muscles and joints are still warm. Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.

The cool down should consist of a gentle jog, decreasing in speed down to a walk followed by light static stretching. Remember to stretch all muscle groups used in the sport. Upper body muscles especially are often forgotten is sports such as football, soccer and rugby.

[1]MCNAIR, P.J. et al. (2000) Stretching at the ankle joint: viscoelastic responses to holds and continuous passive motion. Medicine & Science in Sport and Exercise, 33 (3), p. 354-358
[2]KNUDSON, D et al. (2001) Acute Effects of Stretching Are Not Evident in the Kinematics of the Vertical Jump, Journal of Strength & Conditioning Research, 15 (1), p. 98-101

Get fit with us

Starter

Free Forever
  •  

Fat Loss Workouts

Strength Training

Curated On-Demand Classes

Macro Calculator

Hero

$ 79
00
One time payment
  •  
Launch Offer

Fat Loss Workouts

Strength Training

Functional Training

Pilates

Yoga

Box ´n´Burn

Dance Fitness

Challenges

Macro Calculator

Recipes

Priority Support

Premium

$ 9
95
Monthly
  •  

Fat Loss Workouts

Strength Training

Functional Training

Pilates

Yoga

Box ´n´Burn

Dance Fitness

Challenges

Macro Calculator

Recipes

Priority Support

We will coach you and help you achieve your health goals.
At Chape Fitness, we can help you every step of the way. Join our family and own your fitness. What are you waiting for? Take the first step today.

.

Get in touch