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• ¿Contar o no contar las calorías?

  ¿Contar o no contar las calorías? Esa es la cuestión. La respuesta a esta pregunta va más a allá de un simple “si” o “no”. Verás que hay muchas variables en juego y que es más que solo las calorías que entran y las que salen.

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  10:45
• ¿Cuántas repeticiones se necesitan para hipertrofiar? ¿Qué tipos hipertrofia existen? ¿Se necesita entrenar al fallo?

  En este episodio veremos la respuesta a todas estas preguntas, veras que existen matices y que en ocasiones la lógica va mas allá del punto medio. Referencias: Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training https://pubmed.ncbi.nlm.nih.gov/23338987/ Resistance Training to Failure vs. Not to Failure: Acute and Delayed Markers of Mechanical, Neuromuscular, and Biochemical Fatigue https://pubmed.ncbi.nlm.nih.gov/33306589/ Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men https://pubmed.ncbi.nlm.nih.gov/24714538/ Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones https://pubmed.ncbi.nlm.nih.gov/12436270/ Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men https://pubmed.ncbi.nlm.nih.gov/25853914/ Differential Functional Adaptations to Short-Term Low-, Moderate-, and High-Repetition Weight Training https://www.researchgate.net/publication/232218404_Differential_Functional_Adaptations_to_Short-Term_Low-_Moderate-_and_High-Repetition_Weight_Training The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/ Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones https://pubmed.ncbi.nlm.nih.gov/12436270/ The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://pubmed.ncbi.nlm.nih.gov/26272733/ Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012033 Resistance exercise load does not determine training-mediated hypertrophic gains in young men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404827/ Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men https://pubmed.ncbi.nlm.nih.gov/25853914/ Training to Failure and Beyond in Mainstream Resistance Exercise Programs https://journals.lww.com/nsca-scj/Fulltext/2010/06000/Training_to_Failure_and_Beyond_in_Mainstream.2.aspx Is repetition failure critical for the development of muscle hypertrophy and strength? https://pubmed.ncbi.nlm.nih.gov/25809472/ Fatigue is not a necessary stimulus for strength gains during resistance training https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724546/ Training Load and Fatigue Marker Associations with Injury and Illness: A Systematic Review of Longitudinal Studies https://pubmed.ncbi.nlm.nih.gov/27677917/ Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy? https://pubmed.ncbi.nlm.nih.gov/33440446/ Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/33497853/

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  10:54
• ¿La sentadilla y el peso muerto son lesivos?

  Algunos instructores de gimnasio y profesionales de la salud pueden llegarte decir que la sentadilla y el peso muerto son ejercicios lesivos y que los debes evitar a toda costa. En el episodio de hoy veremos lo que la evidencia científica tiene que decir al respecto sobre estos dos ejercicios. Relative Safety of Weightlifting and Weight Training https://journals.lww.com/nsca-jscr/Abstract/1994/02000/Relative_Safety_of_Weightlifting_and_Weight.8.aspx Injuries in recreational adult fitness activities https://pubmed.ncbi.nlm.nih.gov/8346764/ Injuries in recreational adult fitness activities https://pubmed.ncbi.nlm.nih.gov/8346764/ Are changes in maximal squat strength during preseason training reflected in changes in sprint performance in rugby league players? https://pubmed.ncbi.nlm.nih.gov/22310512/ Influence of squatting depth on jumping performance https://pubmed.ncbi.nlm.nih.gov/22344055/ The Squat Exercise in Athletic Conditioning A Position Statement and Review of the Literature https://journals.lww.com/nsca-scj/Citation/1991/10000/N_S_C_A__POSITION_PAPER__The_Squat_Exercise_in.11.aspx The effect of exercise on anterior-posterior knee laxity https://journals.sagepub.com/doi/abs/10.1177/036354658601400105 Kinetic chain exercise in knee rehabilitation https://pubmed.ncbi.nlm.nih.gov/1925185/ Low back pain among retired wrestlers and heavyweight lifters https://journals.sagepub.com/doi/abs/10.1177/036354658801600517 Influence of squatting depth on jumping performance https://pubmed.ncbi.nlm.nih.gov/22344055/ The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles https://pubmed.ncbi.nlm.nih.gov/12173958/ The progression of paraspinal muscle recruitment intensity in localized and global strength training exercises is not based on instability alone https://pubmed.ncbi.nlm.nih.gov/22032222/ Lumbar posterior ligament involvement during extremely heavy lifts estimated from fluoroscopic measurements https://pubmed.ncbi.nlm.nih.gov/1733981/ Alf Nachemson, MD, PhD, 1931–2006: an exceptional pioneer in spine care https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200702/

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  8:32
• Entrenamientos de alta intensidad, EPOC y la moda del ejercicio aeróbico

  En este episodio, veremos los efectos del sprint y de correr a intensidad media largas distancias, que es el EPOC, como es que te puede ayudar a perder grasa y la moda del ejercicio aeróbico. Referencias: Excessive endurance training can be too much of a good thing, research suggests Running marathon halves testosterone level Epidemiology and aetiology of marathon running injuries Myocardial late gadolinium enhancement: prevalence, pattern, and prognostic relevance in marathon runners Diverse patterns of myocardial fibrosis in lifelong, veteran endurance athletes Cardiac Arrhythmogenic Remodeling in a Rat Model of Long-Term Intensive Exercise Training Myocardial Injury and Ventricular Dysfunction Related to Training Levels Among Nonelite Participants in the Boston Marathon Impact of exercise intensity on body fatness and skeletal muscle metabolism Acute metabolic, hormonal, and psychological responses to different endurance training protocols Low-volume interval training improves muscle oxidative capacity in sedentary adults

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  11:29
• Cualidades para un cuerpo funcional, la verdad del ejercicio en ayunas y principios de un buen entrenamiento.

  En una sociedad donde es más importante apreciar cómo se ve nuestro cuerpo hemos hecho del lado la importancia de lo que puede hacer los avances tecnológicos que nos han llevado hasta el día de hoy nos han permitido llevar una vida más cómoda. Sin embargo, el concepto de "Fitness" y estar "Fit" se han vuelto artificiales, en el episodio de hoy vemos la importancia de tener un cuerpo funcional 10 principios qué todo entrenamiento debería tener Y respondemos si hacer ejercicio en ayunas ayuda para quemar grasa. Abordamos enseñanzas del libro: Verdades que adelgazan de Marcos Vázquez

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  16:10

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