Activate Blog: find the latest trends and evidence - Activate Personal Training

lumbar pain is a pervasive issue that can significantly impact one's quality of life. The extensive prevalence of this problem calls for a comprehensive, scientific approach. Our evidence-based therapeutic exercise programs are tailored to address the root causes of low-back pain, offering personalized routines that enhance lumbar stability, flexibility, and comfort. With our experts' guidance, you can embark on a journey to optimize your back health and regain control over your life.

In the world of endurance sports like running and triathlons, the pursuit of speed is an unending quest. Athletes tirelessly train to shave seconds off their personal records and reach peak performance. While most of this training focuses on mileage and technique, one aspect often overlooked is functional strength training. Truth is, building functional strength can be a game-changer for runners and triathletes.

Building lean muscle mass without focusing on massing, often referred to as "lean bulking," involves a combination of targeted nutrition, effective strength training, and a mindful approach to your overall lifestyle.

Short Q&A session with Sascha Rado, health & performance coach and founder at Activate Personal Training Barcelona.

This blog post aims to shed light on the numerous benefits of hiring a personal trainer specifically tailored to the needs of individuals of different ages and fitness levels.

Running on varied terrains like asphalt, dirt roads, and trails can add excitement and challenge to your running routine. However, the presence of ruts in these surfaces can pose a potential risk to your feet and legs.

Why do so many people become obese? Some believe that obesity is genetically predetermined. Others insist it is a direct result of lifestyle choices (i.e. obese people are simply sloths and gluttons). As it turns out, both of these common assumptions are over-simplifications; and rather useless in terms of doing anything for people who are overweight. Knowledge is power, they say and in order to change something, one must first understand it.

So the theory goes: train for 80% of your time in zone 2, and you become more efficient at utilising fat for energy (fatOX or fat oxidation), at higher intensities. Plus you will also be able to clear lactate faster, raise your power output and even live longer. The reason for this, is that zone 2 training improves your mitochondrial function and stimulates mitochondrial biogenesis.

For every athlete, proper training is a fine line between too little and too much, and finding where that line is at each moment in the season can be difficult. In this post we will delve into the science of different types of overtraining, how overtraining negatively affects your performance, how to tell when you are overtrained and how to set up and periodize your training in order to avoid it.

Interval exercise refers to the basic pattern of alternating periods of more intense effort with periods of less intense efforts, or complete rest, within a single training session. HIIT generally refers to submaximal exercise protocols in which the workload elicits a relative intensity of about 80% of HRmax.