<![CDATA[Activate Personal Training Barcelona - Health & Performance Coaching - Blog]]> https://www.active-8.es/en/blog/ EN Tue, 21 Jul 2026 13:00:00 +0200 Incomedia WebSite X5 Professional <![CDATA[How Much Strength Training Do You Really Need to Improve Your Health?]]> imblog
Probably far less than you think.

A recent study published in the British Journal of Sports Medicine (Zhang et al., 2026), which followed more than 147,000 adults over three decades, concluded that around two hours of strength training per week are enough to achieve most of the health and longevity benefits associated with resistance exercise.

That conclusion may seem surprising in an era where the prevailing mindset is often "more is better." However, when we look at how the human body actually adapts, physiology tells a very different story.

What Do Those Two Hours Actually Look Like?
When we hear "two hours of strength training per week," it's easy to picture long, exhausting gym sessions. In reality, the recommendation is far more achievable than most people imagine.

For example, two one-hour sessions per week, or three sessions of around 40–45 minutes, are already enough to reach the training volume associated with most of the health benefits reported in the current evidence (Zhang et al., 2026).

Of course, simply spending time in the gym isn't enough. Training quality remains the deciding factor. A well-designed program built around fundamental movement patterns, progressive overload, appropriate training volume, and sufficient recovery will produce far greater results than simply accumulating more time in the weight room.

Because two hours of structured, purposeful training will never be equivalent to two hours of random exercises.

Most of the Benefits Arrive Sooner Than You Think
One of the most interesting findings of the study is not simply that strength training reduces mortality risk, but how that reduction occurs.

The researchers identified a clear dose-response relationship. People who went from doing no strength training to performing even a modest amount each week experienced a substantial reduction in their risk of death. However, as weekly training volume continued to increase, the additional benefits gradually began to level off.

At around 120 minutes per week, the curve had essentially reached its plateau. Compared with sedentary individuals, those performing approximately two hours of resistance training each week showed a 13% lower risk of all-cause mortality, a 19% lower risk of cardiovascular mortality, and up to a 27% lower risk of death from neurological diseases (Zhang et al., 2026).

Importantly, this finding is not an isolated observation.

A meta-analysis published by Shailendra et al. (2022), which combined data from ten previous studies, reported an almost identical pattern. The greatest reductions in mortality occurred with relatively modest amounts of strength training, while additional training beyond that point provided progressively smaller gains.

Taken together, these findings reinforce an important message:

When it comes to health, more training does not necessarily mean more benefit.

Training for Longevity Is Not the Same as Training for Performance
This is where many people misinterpret the research.

The fact that approximately two hours of strength training per week appear sufficient to maximize longevity benefits does not mean that training more is pointless. It simply means that the goal changes.

Resistance training produces a wide range of physiological adaptations that are fundamental for long-term health. It increases muscle mass, improves insulin sensitivity, enhances glucose regulation, helps preserve bone mineral density, and maintains functional capacity as we age (Phillips & Winett, 2010; Westcott, 2012). These adaptations play a key role in reducing the risk of many chronic diseases and largely explain the protective effects observed in epidemiological studies.

However, once these adaptations have reached a certain level, increasing weekly training volume no longer appears to provide additional reductions in mortality risk.

That doesn't mean your body stops adapting.

Instead, those additional hours are likely to improve other outcomes, such as strength, muscle hypertrophy, athletic performance, movement efficiency, or sport-specific fitness.

In other words, training to live longer is not the same as training to lift heavier, run a marathon, or compete at a high level. Each objective requires a different training dose.

Strength Training Is Essential—But It Doesn't Do Everything
Another important finding from the study was that individuals who combined strength training with aerobic exercise experienced even greater reductions in mortality risk.

From a physiological perspective, this makes perfect sense.

Although both forms of exercise improve health, they do so through different biological pathways.

Resistance training helps preserve muscle mass, improves glucose metabolism, and maintains strength and functional independence throughout life. Aerobic exercise, on the other hand, enhances cardiorespiratory fitness, improves cardiovascular function, supports vascular health, and stimulates mitochondrial adaptations that increase the body's ability to produce energy efficiently (Garber et al., 2011).

These are different—but highly complementary—adaptations.

That is why, when the goal is to maximize long-term health, the scientific evidence consistently supports combining strength training with regular aerobic exercise, rather than relying exclusively on one or the other.

Most People Don't Need to Train More—They Need to Train Smarter
For many adults, time is one of the biggest barriers to exercise. Between work, family, and daily responsibilities, the idea of training five or six days a week often feels unrealistic.
As a result, many people assume that if they can't commit to that amount of time, it's simply not worth trying.

The evidence tells a very different story.

Two well-designed strength training sessions per week, combined with regular aerobic activity, are already enough to achieve substantial health benefits for most people. The key isn't accumulating more hours in the gym—it's ensuring that every session has a clear purpose within a structured training plan.

But what does training smarter actually mean?

It means following a program built on progressive overload, selecting exercises that provide the greatest return, managing training volume according to your recovery capacity, and adjusting intensity based on your individual goals and lifestyle. It also means understanding that recovery is not the opposite of training—it is part of the adaptation process itself.

In many cases, people don't stop progressing because they train too little. They stop progressing because they lack a clear strategy.
Adding more sessions rarely fixes that problem. A better plan usually does.

What Does This Mean at Activate?
At Activate, we don't design training programs to fill your schedule.

We design them to create meaningful adaptations.

Every program begins with a comprehensive assessment. We evaluate your training history, current fitness level, recovery capacity, injury history, work demands, stress levels, available training time, and, most importantly, your objectives.

From there, we determine the minimum effective dose of training required to help you move towards your goals while respecting your lifestyle and your ability to recover.

That dose is not the same for everyone.

Someone preparing for a marathon requires a completely different approach than someone looking to improve body composition, increase energy levels, reduce cardiometabolic risk, or simply stay strong and healthy while balancing a demanding career and family life.

As your body adapts, your training evolves too. Volume, intensity, frequency, and exercise selection are continuously adjusted according to your progress, ensuring that each phase of the program remains both effective and sustainable.

Because true personalization is not about constantly changing exercises.
It's about finding the right amount of training for the person in front of you—and knowing when to increase it, when to maintain it, and when to reduce it.

The best training program isn't the one that keeps you in the gym the longest. It's the one that delivers the greatest results for every minute you invest.

Conclusion
For years, we've associated commitment with the number of hours spent training. The more we trained, the more we believed we were investing in our health.

Current evidence challenges that assumption.

The human body doesn't reward endless volume—it rewards effective adaptation. Once the key physiological benefits have been achieved, adding more strength training may continue to improve performance, physique, or athletic ability, but it doesn't appear to provide additional reductions in mortality risk.

This doesn't mean you should train less. It means you should train with greater intention.

If your goal is to improve your long-term health, maintain muscle mass, stay independent as you age, and enjoy a better quality of life, consistency, intelligent programming, and appropriate recovery matter far more than simply accumulating more hours.

Ultimately, the question isn't:
"How much can I train?"

The better question is:
"What is the smallest amount of training capable of producing the adaptation I'm looking for?"

Answering that question correctly is the difference between simply exercising and training with purpose. Because the best program isn't the one that demands the most from you.
It's the one that helps you achieve the greatest results with the time you actually have.

References
  • Garber, C. E., et al. (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise, 43(7), 1334–1359.
  • Phillips, S. M., & Winett, R. A. (2010). Uncomplicated resistance training and health-related outcomes: Evidence for a public health mandate. Current Sports Medicine Reports, 9(4), 208–213.
  • Shailendra, P., et al. (2022). Resistance Exercise and Mortality Risk: A Systematic Review and Meta-analysis. American Journal of Preventive Medicine, 63(2), 277–285.
  • Westcott, W. L. (2012). Resistance Training Is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports, 11(4), 209–216.
  • Zhang, et al. (2026). Association of resistance training with cause-specific and all-cause mortality. British Journal of Sports Medicine.
]]> Tue, 21 Jul 2026 11:00:00 GMT https://www.active-8.es/en/blog/?how-much-strength-training-do-you-really-need-to-improve-your-health- https://www.active-8.es/en/blog/rss/00000001F <![CDATA[“Your Blood Tests Are Fine”: Why That Phrase Often Explains Less Than It Seems]]> imblog
You train. You try to take care of yourself. You sleep reasonably well.
But still:
  1. You have less energy than you used to.
  2. You recover more slowly.
  3. You find it harder to lose body fat.
  4. You need more coffee to perform.
  5. And you feel like your body no longer responds the way it once did.

So you get blood work done. And the answer is always the same:
“Everything looks fine.”

Few phrases generate as much frustration in people who, objectively, are doing many things “right.” They train regularly, try to eat well, sleep reasonably well, and maintain high levels of professional and personal demands. Yet something changes: energy declines, recovery becomes less efficient, body composition stops responding as it once did, and daily performance increasingly depends on external stimulants such as caffeine.

Faced with this persistent feeling, the next step is often a blood test. And the result frequently seems reassuring: “everything is within range.”

The problem is that this conclusion, while technically correct, does not always reflect what is actually happening physiologically. A blood test should not be interpreted as a list of isolated “normal” or “abnormal” values, but rather as a partial snapshot of the body’s functional state at a specific moment in time. When biomarkers are analyzed independently, without considering variables such as stress, training, sleep, recovery, or the interactions between physiological systems, the most relevant information is often missed: the biological pattern that connects the data.

In adults between the ages of 30 and 50—especially those with demanding careers, family responsibilities, and a culture of constant performance—this situation is extremely common. These individuals often continue training, maintain reasonably healthy habits, and possess some knowledge about health and performance. Yet they feel that their bodies no longer respond the same way: recovery worsens, energy fluctuates more than usual, and small imbalances gradually become chronic.
What is most interesting is that, in many cases, the body had been sending signals for a long time. The blood tests had too. The issue was not a lack of information, but rather how that information was being interpreted.

The Body Does Not Work in Isolated Parts
One of the most common mistakes is interpreting a single biomarker as if it could summarize the state of an entire physiological system.
For example, it is very common to hear statements such as:
  • “Ferritin is fine.”
  • “Glucose is normal.”
  • “TSH is within range.”

From a physiological perspective, however, these statements reveal very little on their own.

Ferritin, for example, is commonly used to assess iron status. However, ferritin only reflects iron storage. It does not tell us whether iron is being transported correctly, whether it is being utilized efficiently, or whether inflammation is disrupting the entire process. To truly understand iron metabolism, other related parameters must also be evaluated, such as transferrin saturation, hemoglobin, RDW, and C-reactive protein, since inflammation can significantly alter the interpretation of iron stores (Camaschella, 2015).

This is particularly important because many active individuals do not first develop an obvious clinical condition. What often appears first is a gradual loss of physiological efficiency: lower energy levels, poorer recovery, increased fatigue, or reduced tolerance to physical and mental stress.
The body rarely “breaks down” suddenly. It usually sends warning signs first.

Physiology Usually Whispers Before It Shouts
One of the biggest limitations of the traditional approach is that attention is often only paid when a value clearly falls outside the reference range. But human biology does not function in black and white.

Before a diagnosable disease appears, small progressive changes often occur:
  • Ferritin may slowly decline over years.
  • Triglycerides may gradually increase.
  • HDL cholesterol may decrease.
  • Glucose may still be “normal,” but not the same as it was five years ago.
  • C-reactive protein may begin to rise slightly.
  • Homocysteine may drift toward less favorable levels.

Individually, none of these changes may seem dramatic. But when they begin to appear together, they form a pattern. And that pattern often reflects low-grade inflammation, accumulated physiological stress, declining insulin sensitivity, or a progressively reduced capacity to recover.
Indeed, chronic low-grade inflammation is considered one of the central mechanisms involved in the progressive development of metabolic and cardiovascular diseases (Hotamisligil, 2006).

The problem is that many people wait until a clear diagnosis appears before they start asking questions. And when it comes to health and performance, waiting until things become obvious is rarely the best strategy.

“Normal” Does Not Necessarily Mean Optimal
This is probably one of the most important concepts anyone should understand about blood work. Reference ranges do not necessarily represent optimal health. They represent population-based statistical ranges. In other words, they reflect where most people fall.

And this has important implications because a large proportion of today’s population lives with:
  • High levels of stress
  • Poor sleep quality
  • Low physical activity
  • Subclinical metabolic dysfunction

As a result, being “within range” does not automatically mean the body is functioning efficiently.
Many people between the ages of 30 and 50 begin to notice symptoms long before developing a recognizable disease:
  • Lower energy
  • Greater difficulty losing fat
  • Reduced cognitive performance
  • Increased fatigue during training
  • A feeling that they no longer recover the way they once did

Yet their blood work still appears “normal.” Because normal and optimal are not the same thing. This is particularly evident in glucose and insulin-related markers.
Several studies have shown that early metabolic alterations can appear years before an official diagnosis of type 2 diabetes or metabolic syndrome (Tabák et al., 2009).
One of the greatest challenges today is that we have normalized functioning below our true physiological potential.

The Difference Between Surviving and Functioning Well
Many people believe that feeling tired all the time is simply “normal.” They assume that having less energy, recovering more slowly, needing more caffeine to function, or living with constant fatigue is just part of adulthood, work, or having many responsibilities. But there is a huge difference between not being sick and functioning optimally. And that difference often goes unnoticed for years.

Many people continue training, working, and fulfilling all of their obligations… But they do so with a body operating far below its true physiological potential. The problem is that the body adapts to almost anything, including chronic fatigue, persistent inflammation, and poor recovery.
When these states persist long enough, people often begin to normalize sensations that are actually signs that something is not functioning optimally. The goal should not simply be “not feeling bad.”

The goal should be understanding how to help the body function better:
  • More energy
  • Better recovery
  • Greater adaptability

Because health and performance are not only about avoiding disease. They are also about improving the physiological quality with which you live each day.

A Single Blood Test Is a Snapshot; Time Reveals the Movie
Another fundamental concept is understanding that a single blood test has significant limitations.

Many factors can temporarily influence physiological markers:
  • Sleep during the previous week
  • Stress levels
  • Intense training sessions
  • Hydration status
  • Recent infections
  • Mental workload

For this reason, observing trends over time is often much more valuable than focusing on a single result. When you compare blood work over several years, clear directions begin to emerge. Parameters that once sat in one range gradually shift toward another. Small changes. But consistent ones. And often, people feel these changes long before a clinical diagnosis exists.

Physiology typically manifests first as:
  • Fatigue
  • Poor recovery
  • Reduced tolerance to effort
  • Lower energy efficiency

Long before a disease is officially recognized.

The Thyroid: One of the Best Examples of Incomplete Interpretation
Thyroid function is probably one of the best examples of this problem. Very often, only TSH is evaluated. And if TSH is “normal,” it is assumed that thyroid function is normal. But thyroid physiology is far more complex.

Hormone production, T4-to-T3 conversion, stress, inflammation, nutritional status, and energy availability all continuously influence thyroid function.
For this reason, evaluating only TSH can leave out a large portion of clinically relevant information (Chaker et al., 2017).
In individuals experiencing high levels of physical or psychological stress, nutritional deficiencies, low energy availability, or accumulated fatigue, the thyroid often reflects physiological adaptations before an obvious clinical disorder develops.

And this can directly impact:
  • Energy levels
  • Metabolism
  • Body composition
  • Recovery capacity

Health, Energy, and Performance Are Deeply Connected
One of the biggest mistakes is treating health and performance as separate concepts. They are not. The ability to train effectively, recover properly, maintain stable energy throughout the day, and perform cognitively all depend on physiological systems that are deeply interconnected.
Energy metabolism, hormonal regulation, inflammation, the nervous system, and nutrition are all part of the same physiological network. As a result, small alterations maintained over time can affect both physical performance and everyday functioning.

Many times, the problem is not a lack of discipline or simply “getting older.” The reality is that the body has been accumulating signs of physiological stress that nobody is interpreting correctly. This is where proper blood work analysis can provide tremendous value. Not to become obsessed with numbers. But to understand the complete picture.

Sometimes, the issue is not training more. It is understanding how the body is functioning. Because the body does not improve simply by accumulating more workload. It improves when it can adapt to that workload effectively.

At Activate, We See Blood Work as Part of Performance
At Activate, we do not view blood tests as a simple list of laboratory values. We view them as physiological information that helps us understand how the body is functioning as a whole. Because training well is not just about programming exercises.

It also involves understanding:
  • Recovery
  • Energy
  • Stress tolerance
  • Nutrition
  • Adaptation capacity

Very often, small physiological details help explain why someone feels more fatigued, progresses more slowly, or notices that their body no longer responds the way it once did.
And it is almost never about a single isolated marker. It is about the overall pattern.

Conclusion
Blood tests are not useless. What is useless is trying to interpret a complex organism by reading isolated numbers without physiological context. The human body functions as an integrated system. When you learn to observe trends, relationships, and patterns, you begin to understand what is happening long before a serious problem develops. Because health is rarely lost overnight. Usually, the body has been warning you for a long time.

The goal should not simply be to avoid disease. It should be to understand how to help the body function better:
  • More energy
  • Better recovery
  • Greater adaptability
  • A body capable of meeting the demands you place on it every day

Because very often, the difference between performing and simply surviving is not training more.
It is understanding what your body has been trying to tell you all along.

References
  • Camaschella, C. (2015). Iron-deficiency anemia. New England Journal of Medicine, 372(19), 1832–1843. https://doi.org/10.1056/NEJMra1401038
  • Chaker, L., Bianco, A. C., Jonklaas, J., & Peeters, R. P. (2017). Hypothyroidism. The Lancet, 390(10101), 1550–1562. https://doi.org/10.1016/S0140-6736(17)30703-1
  • Hotamisligil, G. S. (2006). Inflammation and metabolic disorders. Nature, 444(7121), 860–867. https://doi.org/10.1038/nature05485
  • Tabák, A. G., Jokela, M., Akbaraly, T. N., Brunner, E. J., Kivimäki, M., & Witte, D. R. (2009). Trajectories of glycaemia, insulin sensitivity, and insulin secretion before diagnosis of type 2 diabetes. The Lancet, 373(9682), 2215–2221. https://doi.org/10.1016/S0140-6736(09)60619-X

]]> Mon, 01 Jun 2026 06:45:00 GMT https://www.active-8.es/en/blog/?-your-blood-tests-are-fine---why-that-phrase-often-explains-less-than-it-seems https://www.active-8.es/en/blog/rss/00000001E <![CDATA[Coffee, Tea, and Iron Absorption: The Nutritional Detail That Could Be Affecting Your Energy and Performance]]> imblog
For many people, starting the day without coffee — or finishing a meal without tea — feels almost impossible. These habits are deeply integrated into daily life and are often associated with health, focus, and productivity. However, there is one physiological detail that is rarely discussed and may have a much greater impact than most people realize: their effect on iron absorption. And this is not just a clinical nutrition issue.

In active individuals with high physical and cognitive demands, small long-term reductions in iron absorption can gradually translate into something very real: lower energy levels, poorer recovery, and the constant feeling of performing below your actual capacity.

What makes this especially interesting is that the issue is often not how much iron you consume — but how much you actually absorb.

Iron Absorption Depends Not Only on What You Eat, but Also on How You Eat
From a physiological perspective, both coffee and tea contain polyphenols — bioactive compounds naturally present in plant foods — that can interact in the intestine with non-heme iron, the form of iron found mainly in plant-based foods and the most sensitive to dietary interactions.
When these polyphenols bind to iron in the gut, they form insoluble complexes that the body cannot properly absorb. As a result, part of the iron consumed simply passes through the digestive tract unused.

This mechanism has been documented in scientific literature for decades. Hurrell et al. (1999) directly studied this effect in humans using radio-labeled iron in standardized meals. Their findings were striking: beverages containing moderate amounts of polyphenols reduced iron absorption by 50–70%, while higher concentrations reduced absorption by as much as 90%.

In practical terms, the reductions observed were particularly significant:
  • black tea reduced iron absorption by 79–94%
  • peppermint tea by approximately 84%
  • cocoa by around 71%
  • chamomile tea by about 47%
    (Hurrell et al., 1999)

Interestingly, adding milk did not significantly alter the effect, reinforcing the idea that the interaction is mainly driven by polyphenols themselves.

Not All Polyphenols Behave the Same Way
Although polyphenols are often discussed as a single group, their effects on iron absorption vary considerably depending on their chemical structure.
Brune et al. (1989) demonstrated that compounds containing galloyl groups — such as tannic acid — are particularly strong inhibitors of iron absorption. Their research showed a clear dose-dependent effect: even small amounts reduced absorption, while larger doses caused progressively greater inhibition.

Other compounds, such as catechin, showed little to no inhibitory effect. Chlorogenic acid — the main polyphenol found in coffee — does impair absorption, although less aggressively than some of the tannins present in tea.
This helps explain why different beverages can have very different effects on iron metabolism, even when all are generally perceived as “healthy.”

The Key Difference: Heme vs Non-Heme Iron
Not all forms of iron are absorbed equally, and understanding this distinction is essential.
Heme iron — found primarily in meat and fish — is absorbed through a different mechanism that protects it from many dietary interactions. As a result, coffee and tea have little impact on its absorption.

The issue mainly affects non-heme iron, which is found in legumes, grains, vegetables, eggs, and fortified foods. This form of iron is much more vulnerable to dietary inhibitors.
For this reason, these interactions become particularly relevant in individuals following predominantly plant-based diets, consuming low amounts of animal products, or experiencing increased iron requirements.

The Role of Vitamin C: A Simple but Powerful Tool
Fortunately, the body also has mechanisms that can partially counteract this inhibitory effect.
Vitamin C significantly improves non-heme iron absorption by converting it into a more bioavailable form and creating soluble complexes that reduce its interaction with polyphenols.

Hallberg and Hulthén (2000) found that adding approximately 50 mg of vitamin C to a meal increased iron absorption three- to six-fold, even in the presence of inhibitors.
From a practical perspective, this means that simple adjustments — such as adding citrus fruits, kiwi, berries, or peppers to meals — can substantially improve iron bioavailability.

Coffee, Tea, and Performance: When a Benefit Can Also Become a Limitation
This is where the topic becomes particularly interesting.
Coffee — mainly due to caffeine — is one of the most extensively researched ergogenic aids in sports nutrition. Scientific evidence consistently shows improvements in focus, perceived effort, physical performance, and work capacity (Grgic et al., 2020). In other words: coffee can absolutely improve performance.

However, if habitually consumed alongside iron-rich meals, it may also silently contribute to poorer iron status over time in susceptible individuals.
And this is where context becomes crucial. Because the consequences rarely appear suddenly or dramatically. More often, they develop subtly: persistent fatigue, lower exercise tolerance, slower recovery, or the constant feeling of lacking energy despite training and sleeping adequately.

In many cases, the issue is not necessarily training too hard. It is that the body may not have all the physiological resources required to sustain that level of demand.

The Detail That Makes the Difference: Timing
Fortunately, the practical solution is much simpler than the physiology behind it.
Separating coffee or tea consumption from main meals is often enough to minimize much of the inhibitory effect on iron absorption. A gap of approximately two hours is usually sufficient.

In addition, combining meals with vitamin C-rich foods further improves iron bioavailability. And this highlights one of the most important principles in nutrition: often, it is not about eliminating foods, but about understanding how they interact within the bigger picture.

Conclusion
Coffee and tea are not harmful to health or performance. In fact, when used strategically, they can provide meaningful physical and cognitive benefits.
However, nutrition is not determined solely by what you consume, but also by how foods and beverages interact within your daily routine.
Iron absorption is a perfect example of this. A seemingly small detail can influence energy levels, recovery, and long-term performance — particularly in active individuals or those exposed to higher physiological demands.

At Activate, this is exactly how we approach performance: understanding that results do not depend solely on training itself, but on how all physiological systems interact together. Because in many cases, the difference is not doing more — it is understanding better what you are already doing.

References
  • Brune, M., Rossander, L., & Hallberg, L. (1989). Iron absorption and phenolic compounds: importance of different phenolic structures. European Journal of Clinical Nutrition, 43(8), 547–558.
  • Grgic, J., Trexler, E. T., Lazinica, B., & Pedisic, Z. (2020). Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 17(1), 1–10.
  • Hallberg, L., & Hulthén, L. (2000). Prediction of dietary iron absorption: an algorithm for calculating absorption and bioavailability. American Journal of Clinical Nutrition, 71(5), 1147–1160.
  • Hurrell, R. F., Reddy, M., & Cook, J. D. (1999). Inhibition of non-haem iron absorption in man by polyphenolic-containing beverages. British Journal of Nutrition, 81(4), 289–295.
]]> Thu, 07 May 2026 15:09:00 GMT https://www.active-8.es/en/blog/?coffee,-tea,-and-iron-absorption--the-nutritional-detail-that-could-be-affecting-your-energy-and-performance https://www.active-8.es/en/blog/rss/00000001D <![CDATA[Vitamin D: More Than a Vitamin and Key to the Entire Body]]> imblog
When discussing vitamin D, its role is often oversimplified and associated only with bone health and its well-known relationship with sun exposure. However, this view is clearly limited.

Current scientific evidence shows that vitamin D does not act exclusively as a vitamin in the classical sense, but rather behaves as a true regulatory hormone, involved in the modulation of multiple physiological processes in the body (Holick, 2014; Bikle, 2014).
Understanding this broader dimension allows us to better contextualize its real relevance—not only in terms of general health, but also in key aspects such as physical performance and the body’s ability to adapt.

Much More Than a Vitamin: A Complete Hormonal System
Unlike other vitamins that are mainly obtained through diet, vitamin D functions as part of a complex endocrine system involving different organs and metabolic processes.
Its synthesis begins with exposure to ultraviolet B (UVB) radiation, which acts on the skin and converts 7-dehydrocholesterol into vitamin D₃. This molecule then undergoes a first transformation in the liver, where it becomes 25-hydroxyvitamin D [25(OH)D], the circulating form commonly used as a biomarker in blood tests.

In a second stage, the kidneys convert it into 1,25-dihydroxyvitamin D [1,25(OH)₂D], which is the biologically active form responsible for exerting hormonal effects on tissues and regulating multiple physiological functions (Holick, 2007).

This leads to an important clinical point:
The form measured in blood is not the active form, but an intermediate indicator of vitamin D status in the body.

A Global Regulator: Every Cell Is “Listening”
One of the most relevant aspects of vitamin D is the wide distribution of its receptors (VDR, Vitamin D Receptor) throughout the body. These receptors are present in multiple tissues, including the brain, immune system, muscle, bone tissue, thyroid, pancreas, colon, as well as breast and prostate tissues.
When vitamin D binds to these receptors, it acts as a regulator of gene expression, modulating the activity of hundreds of genes involved in key physiological processes (Carlberg & Campbell, 2013).

From this perspective, vitamin D cannot be considered just an isolated nutrient, but rather a central element in a complex biological communication system that directly influences overall body function.

Key Functions: Far Beyond Bone Health
Immune System
Vitamin D plays a fundamental role in regulating the immune system, helping maintain a balance between defense against pathogens and control of excessive inflammatory responses.

Adequate levels have been associated with better responses to infections, lower chronic inflammation, and proper immune cell regulation—key aspects for maintaining health and preventing immune dysfunction (Aranow, 2011).

Bone Health (With Nuances)
It is true that vitamin D is essential for calcium and phosphorus absorption and for maintaining bone density. However, this is only one of its many roles.
Without active vitamin D, dietary calcium cannot be properly utilized (Holick, 2007).

Muscle Function and Performance
Vitamin D also plays a significant role in neuromuscular function, influencing muscle contraction, force production, and motor coordination.
Several studies have linked low vitamin D levels with reduced physical performance, increased risk of falls, and poorer recovery after exercise, reinforcing its importance for both the general population and physically active individuals (Close et al., 2013).

How It Affects Your Daily Performance
The influence of vitamin D on performance goes beyond strength or muscle function. It also plays a key role in more everyday—but equally important—factors such as energy levels and fatigue perception.

From a physiological perspective, vitamin D is involved in essential processes such as mitochondrial function (responsible for cellular energy production), nervous system regulation, and modulation of inflammatory responses.

When these systems do not function optimally, symptoms such as persistent fatigue, low energy, reduced tolerance to effort, or slower recovery between training sessions may appear.

Several studies have observed that low vitamin D levels are associated with increased fatigue perception, both in the general population and in physically active individuals (Wang et al., 2016). This is particularly relevant because in many cases it is not extreme fatigue, but rather a subtle and constant feeling of underperforming.

In this context, vitamin D does not act as an immediate stimulant, but as a foundational regulator that allows the body to function more efficiently and sustainably over time.

Hormonal Regulation and Metabolism
Vitamin D also interacts with various hormonal systems, including the thyroid axis, pancreatic function—especially insulin regulation—and overall energy metabolism.

These interactions help explain why vitamin D deficiency can be associated with fatigue, metabolic dysfunction, or poorer glycemic control—factors that directly impact both health and performance (Bikle, 2014).

Cellular Growth and Disease Prevention
One of the most important aspects of vitamin D is its involvement in fundamental cellular processes such as regulation of cell growth, apoptosis (programmed cell death), and control of inflammatory processes.

These mechanisms are closely linked to the prevention and development of various chronic diseases, including certain types of cancer, reinforcing vitamin D’s role as a key modulator of long-term health (Holick, 2014; Garland et al., 2006).

A Key Detail: It’s Not Only Activated in the Kidneys
For years, it was believed that vitamin D activation occurred only in the kidneys. Today we know that immune system cells can also activate it locally. This means that vitamin D status directly influences how your immune system responds, making it more or less reactive depending on the context (Aranow, 2011).

When Vitamin D Is Lacking: It’s Not Just “Low Levels”
The problem with vitamin D deficiency is not limited to an abnormal lab value, but to the disruption of a much broader physiological system.
A deficiency can lead to reduced mineral absorption, immune dysregulation, increased inflammation, metabolic alterations, and impaired physical performance.
In this context, vitamin D acts as a central piece within a complex regulatory network—when its function is compromised, the balance of the entire system is affected.

Why Deficiency Is So Common Today
Despite living in a world with abundant food availability, vitamin D deficiency remains highly prevalent.
Key contributing factors include low sun exposure, regular use of sunscreen (necessary for skin health but relevant in this context), indoor lifestyles, geographic latitude, limited dietary intake, and potential liver or kidney dysfunction (Holick, 2007).

The Key Idea: It Is Not an Isolated Nutrient
Vitamin D does not act independently. Its function depends on multiple interconnected factors such as sun exposure, diet, liver and kidney function, inflammation levels, and the availability of other nutrients like magnesium.

For this reason, the approach should not focus solely on supplementation, but on understanding and optimizing the overall functioning of the system.

Conclusion
Vitamin D cannot be understood simply as a vitamin, but as a key regulatory hormone that influences the immune system, metabolism, physical performance, and long-term health.
Every cell with its receptor can respond to its signal. When that signal is adequate, the body functions in a coordinated way; when it fails, the consequences go far beyond bone health.
Understanding its role means recognizing that the human body functions as an integrated network of interdependent systems, not as a collection of isolated elements.

References
  • Aranow, C. (2011). Vitamin D and the immune system. Journal of Investigative Medicine, 59(6), 881–886.
  • Bikle, D. D. (2014). Vitamin D metabolism, mechanism of action, and clinical applications. Chemistry & Biology, 21(3), 319–329.
  • Carlberg, C., & Campbell, M. J. (2013). Vitamin D receptor signaling mechanisms. Genome Medicine, 5(4), 33.
  • Close, G. L., et al. (2013). The effects of vitamin D3 supplementation on serum total 25[OH]D concentration and physical performance. European Journal of Applied Physiology, 113(3), 743–752.
  • Garland, C. F., et al. (2006). The role of vitamin D in cancer prevention. American Journal of Public Health, 96(2), 252–261.
  • Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266–281.
  • Holick, M. F. (2014). Cancer, sunlight and vitamin D. Journal of Clinical & Translational Endocrinology, 1(4), 179–186.

]]> Mon, 30 Mar 2026 15:07:00 GMT https://www.active-8.es/en/blog/?vitamin-d--more-than-a-vitamin-and-key-to-the-entire-body https://www.active-8.es/en/blog/rss/00000001C <![CDATA[Do I Need to Be Sore to Make Progress?]]> imblog
There’s a question that comes up almost every week:

“I’m not sore… does that mean the workout didn’t work?”

Many people have been taught that muscle soreness is a sign of progress. That if you’re not sore the next day, you didn’t train hard enough. That soreness is some kind of “badge of honor.” But the physiological reality is quite different (from the psychological one). And understanding this can change the way you train forever.

First: What Is Muscle Soreness, Really?
Muscle soreness, or delayed onset muscle soreness (DOMS), usually appears between 12 and 48 hours after training.
For many years it was believed to be caused by lactic acid accumulation. Today we know that this is false.
DOMS is related to:
  • Structural microdamage in muscle fibers
  • Local inflammation
  • Sensitization of nerve endings
  • Eccentric work (the lowering phase)

Classic research on exercise-induced muscle damage, such as the work by Clarkson & Hubal (2002), explains that the pain does not come directly from the muscle “growing,” but from inflammatory processes associated with damage.
In other words: → Soreness ≠ direct muscle growth.

The Big Mistake: Confusing Damage with Hypertrophy
For a long time, muscle damage was believed to be one of the main drivers of growth. However, current evidence indicates that mechanical tension is the dominant factor in hypertrophy—not damage itself. Research by Brad Schoenfeld has pointed out that muscle damage may be a side effect of training, but it is not a necessary requirement for gaining muscle mass (Schoenfeld, 2010).

In fact:
You can progress for weeks with almost no soreness if your training is well structured. And you can have extreme soreness without making progress if there is no progressive overload.

Then Why Does It Appear More at the Beginning?
Here a key concept comes into play: the repeated bout effect.
When you introduce a new stimulus (a new exercise, new volume, new intensity), the body is not yet adapted and the damage is greater. But after several exposures:
  • The muscle becomes more resistant
  • The nervous system optimizes recruitment
  • Inflammation decreases

Result: less soreness.
And this does not mean less progress. It means adaptation.

What About Beginner Soreness?
Many people remember their first leg workout. For several days: Walking down stairs hurts. Sitting down is difficult. And perhaps the most challenging moment… sitting on the toilet. The question is understandable:
Is it normal to be so sore that for 3 or 4 days you can barely sit down?

It can happen, especially when someone goes from not training at all to performing a very demanding session. But that does not necessarily mean it was ideal. In many cases, extremely intense soreness indicates that:
  • The volume was too high
  • The intensity was too high
  • The progression was poorly planned

Good programming aims to create adaptation without causing debilitating soreness for several days. Because when the pain is excessive:
  • Movement becomes limited
  • The next training session is delayed
  • Adherence can decrease

The goal is not to destroy the body, but to help it adapt progressively to the stimulus.

Should I Be Concerned If I No Longer Get Sore?
No.
In fact, in well-trained individuals it is common for DOMS to be minimal or nonexistent. What you should really ask yourself is not:
“Am I sore?”
But rather:
  • Am I progressing in load or repetitions?
  • Am I maintaining good technique?
  • Am I accumulating enough weekly volume?
  • Am I recovering properly?

Progress is measured in performance, not pain.

Is Training While Sore a Bad Idea?
It depends on the degree of pain.
If soreness is mild or moderate, you can usually train without problems. Movement may even help recovery by increasing blood flow and reducing stiffness. However, if the pain is very intense and alters technique or limits range of motion, it is usually wiser to adjust training:
  • Reduce intensity
  • Reduce volume
  • Train other muscle groups

In other words: not all soreness is the same, and context always matters.

If the Pain Disappears After Warming Up… Can You Train or Compete?
This happens quite often. You start moving, perform a few warm-up sets, and the pain decreases or almost disappears. When this happens, it usually means the muscle is stiff or sensitive, but not injured. In these cases, many people can train normally, as long as:
  • The movement feels comfortable
  • Technique remains correct
  • Pain does not return as the load increases

In fact, warming up is often one of the best ways to temporarily reduce the sensation of soreness.

And Competing While Sore?
Competing with soreness is possible, but it depends on its intensity. Soreness can temporarily cause:
  • Reduced strength
  • Lower power production
  • Increased perception of fatigue

For this reason, if the pain is intense, performance may be affected. However, if soreness is mild and disappears after warming up, many athletes can compete without problems. This happens quite frequently in endurance sports or during long competitive seasons.

The Problem with Chasing Soreness
When someone tries to feel sore after every session, two things usually happen:
  1. They constantly introduce new stimuli without real progression.
  2. They accumulate unnecessary fatigue that compromises performance.

Changing exercises every week just to “feel something different” is not intelligent programming. Adaptation occurs when you repeat a stimulus and improve it, not when you constantly change it.

What Really Indicates That You’re Progressing
It’s not soreness. It’s this:
  • Greater strength
  • More repetitions with the same load
  • Better technical control
  • Greater tolerance to training volume
  • Measurable changes in body composition

The body does not change because it hurts. It changes because it adapts.

At Activate, We Don’t Measure Progress by Pain
One of the most common mistakes is associating suffering with effectiveness. At Activate, we do not measure progress in “units” or medals of post-workout soreness. We measure progress in performance, functionality, energy levels, and overall adaptation. We apply evidence-based principles:
  • Progressive overload
  • Adequate training volume
  • Effort control
  • Structured recovery

The goal is not for you to leave the gym limping. The goal is for you to progress week after week. Because training better is not about training with more pain. It is about training with more intelligence and purpose.

Conclusion
Muscle soreness is not a badge of honor. It is simply a response to a new or demanding stimulus. If you are not sore, it does not mean you trained poorly. It means your body is adapting. And that adaptation—not the pain—is what builds real results.

References
  • Clarkson, P. M., & Hubal, M. J. (2002). Exercise-induced muscle damage in humans. American Journal of Physical Medicine & Rehabilitation, 81(11), S52–S69.
  • Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.

]]> Wed, 11 Mar 2026 10:48:00 GMT https://www.active-8.es/en/blog/?do-i-need-to-be-sore-to-make-progress- https://www.active-8.es/en/blog/rss/00000001B <![CDATA[“High Reps for Toning”: Myth or Truth?]]> imblog
For decades, the same message has been repeated:

  • Low repetitions and heavy weight to build muscle.
  • High repetitions and light weight to tone.

It is such a widespread “truth” that almost no one questions it. But when we examine the current scientific literature, the conclusion is clear:
That division does not hold up as a physiological rule or as an absolute truth.
And understanding what really happens can (and should) radically change the way you train.

To begin with, we need to clarify a fundamental point: “toning” is not an independent physiological process.
A muscle cannot become “firmer” without increasing in size or modifying the tissue covering it. From a biological perspective, only two things can happen:
  • Increase muscle mass.
  • Decrease the body fat that covers it.

The “toned” appearance is simply the combination of both factors.

Current scientific evidence shows that muscle hypertrophy can be achieved across a wide range of repetitions, as long as the stimulus generates sufficient mechanical tension and training is performed close to muscular failure. It is not the exact number of repetitions that determines the outcome, but the level of effort and progression in load.
In other words:
Sets of 6, 10, or 15 repetitions can all produce muscle growth if the stimulus is adequate.

The main difference between repetition ranges is not “muscle versus toning,” but variables such as efficiency, accumulated fatigue, and the predominant type of adaptation.

Therefore, the traditional dichotomy between “low reps to grow” and “high reps to define” oversimplifies a process that is, in reality, far more complex and nuanced.
And once you understand this, your programming stops being based on myths and starts being built on solid physiological principles.

The First Mistake: “Toning” Is Not a Physiological Process

Let’s start with the most important point.
The term “toning” does not describe a specific muscular adaptation. There is no biological mechanism that activates when you perform 15–20 repetitions that “defines” the muscle.

When someone says they want to tone, they usually mean:
  • Gain some muscle mass
  • Reduce body fat
  • Look more defined
  • Improve muscular firmness

But muscle does not change its shape depending on the repetition range.
There is no such thing as a “long and lean muscle” versus a “big and bulky muscle.”

Body aesthetics essentially depend on three variables:
  • The amount of muscle mass developed
  • The percentage of fat covering it
  • Genetic predisposition, which determines musculoskeletal architecture and each individual’s morphology

So… What Really Determines Hypertrophy?

Muscle hypertrophy primarily depends on three factors:
  • Mechanical tension
  • Training volume
  • Proximity to muscular failure

For a long time, it was believed that only heavy loads generated sufficient stimulus for growth. However, current data show a broader reality.

One of the most influential researchers in this field is Brad Schoenfeld. In a meta-analysis published in the Journal of Strength and Conditioning Research, Schoenfeld and colleagues (2017) concluded that both high loads and low loads can produce similar increases in muscle mass, provided that sets are performed close to muscular failure.
That is:
  • 6 heavy repetitions can generate hypertrophy.
  • 12 moderate repetitions can generate hypertrophy.
  • 20–25 light repetitions can also generate hypertrophy.

As long as the effort is sufficient.
A later analysis published in Sports Medicine (Schoenfeld et al., 2021) reinforced this idea: when volume is equated, there are no significant differences in hypertrophy between high and low loads.

The Role of Muscular Failure and Fiber Recruitment

Here lies the key that dismantles the myth.

When working with heavy loads, high-threshold motor units (type II fibers), which have the greatest growth potential, are recruited quickly.
But when working with lighter loads and approaching failure, something interesting happens:
as more fatigue-resistant fibers tire, the body progressively recruits high-threshold fibers.
In other words, you end up activating nearly the same fibers.

This was supported by the study by Morton et al. (2016), published in the Journal of Applied Physiology, where low loads taken to failure produced hypertrophy gains comparable to high loads.
The difference is not the weight itself. The difference is how much real effort you apply.

So Why Are Low Repetitions Still Popular?

Because they are efficient.
Heavy loads:
  • Generate high mechanical tension per repetition
  • Are ideal for developing maximal strength
  • Allow stimulus accumulation with fewer total repetitions

But that does not mean they are the only valid path to growth.
In fact, training exclusively heavy in many individuals can increase joint stress and reduce long-term adherence.

And High Repetitions? Don’t They “Burn More”?

Yes, they generate more metabolic fatigue and a greater burning sensation.
But the sensation does not equate to a special “definition” mechanism.
Fat loss depends on overall energy balance, not on the number of repetitions performed in a set.

If someone improves their definition doing 15–20 repetitions, it is usually due to:
  • Higher total training volume
  • Greater energy expenditure
  • Better adherence
  • Nutritional adjustments
  • Initial adaptations if they were beginners

Not because there is a magical range that “shapes” the muscle.

Does This Mean Repetition Range Doesn’t Matter?

Not exactly.
Each range has practical advantages:

1–5 repetitions
  • More strength-oriented
  • Greater neural adaptation
  • Very useful in compound lifts

6–12 repetitions
  • Highly efficient for hypertrophy
  • Good balance between load and volume
  • Easy to progress

12–20+ repetitions
  • Lower joint stress
  • Greater time under tension
  • Useful for accessory work or specific populations

But none of them has a monopoly on muscle growth.

Have We Been Wrong?

More than wrong, we have been oversimplifying.
Current science tells us something more flexible—and more powerful:
  • Hypertrophy can be achieved across a wide repetition range.
  • Effort matters more than the exact number.
  • Weekly volume matters more than a single set.
  • Long-term progression is decisive.

This shifts the training focus.
It is no longer about finding “the perfect number.” It is about designing a coherent, progressive, and sustainable program.

The Practical Message

If your goal is to gain muscle mass:
  • Train close to failure (0–3 reps in reserve)
  • Accumulate sufficient weekly volume
  • Progress in load or repetitions
  • Maintain solid technique
  • Prioritize recovery

If your goal is to look more defined:
  • Ensure sufficient stimulus to maintain or build muscle
  • Adjust nutrition to reduce body fat
  • Be consistent

You do not need “high reps to tone.” You need strategy.

Conclusion: What Really Changes Your Body

Muscle does not understand labels such as “toning” or “shaping.”
It responds to tension, effort, and progression.

The evidence is clear: there is no magical repetition range. What determines results is how training is structured as a whole and how it is adapted to the individual.

That is why at Activate we do not work with universal formulas or oversimplified rules. We apply science-backed principles—adequate volume, proximity to failure, progression, and recovery—always tailored to each person, their experience, their goals, and their context.

Because training well is not about doing more repetitions.
It is about training with intention.

References
  • Morton, R. W., et al. (2016). Neither load nor systemic hormones determine resistance training–mediated hypertrophy or strength gains in resistance-trained young men. Journal of Applied Physiology, 121(1), 129–138.
  • Schoenfeld, B. J., et al. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508–3523.
  • Schoenfeld, B. J., et al. (2021). Resistance training volume enhances muscle hypertrophy but not strength in trained men: A systematic review and meta-analysis. Sports Medicine, 51, 1–15.
]]> Sat, 21 Feb 2026 12:18:00 GMT https://www.active-8.es/en/blog/?-high-reps-for-toning---myth-or-truth- https://www.active-8.es/en/blog/rss/00000001A <![CDATA[Walking: The Simplest Physical Activity and One of the Most Effective for Reducing Mortality and Improving Health]]> imblog
When discussing physical activity and health, the conversation usually revolves around structured exercise and, in particular, eye-catching training systems such as CrossFit, Hyrox, and other high-impact sports. Walking, by contrast, is often perceived as something basic, insufficient, or reserved only for sedentary or older individuals. However, current scientific evidence shows a very different reality: regular walking is one of the physical activities with the greatest impact on reducing mortality.

A recent large-scale study published in BMJ Medicine confirms that walking is not only beneficial, but is consistently associated with lower mortality from multiple causes, even when compared with other individual forms of physical activity (Hulsegge et al., 2024).

A landmark study: more than 2.4 million person-years of follow-up
The analysis is based on data from two major long-running cohort studies that have followed thousands of individuals for decades and are considered international references in health and lifestyle research:
  • Nurses’ Health Study
  • Health Professionals Follow-Up Study

Together, the study includes more than 2.4 million person-years of follow-up, allowing long-term associations between different types of physical activity and mortality to be observed, while adjusting for multiple factors such as age, diet, smoking status, body mass index, and other lifestyle habits (Hulsegge et al., 2024).

Among all individual physical activities evaluated, walking stood out as one of those showing the strongest and most consistent associations with lower all-cause mortality.

Walking and mortality reduction: clear data
The study’s results are particularly relevant because they show benefits across several major causes of death:
  • Cardiovascular disease
Walking was associated with a 21% reduction in the risk of cardiovascular mortality
(HR = 0.79; 95% CI: 0.75–0.84)
(Hulsegge et al., 2024)
  • Cancer
A 10% reduction in cancer mortality
(HR = 0.90; 95% CI: 0.85–0.95)
(Hulsegge et al., 2024)
  • Respiratory disease
One of the strongest associations observed: 27% lower risk of mortality
(HR = 0.73; 95% CI: 0.66–0.81)
(Hulsegge et al., 2024)
  • Other causes of mortality
An overall reduction of 16%
(HR = 0.84; 95% CI: 0.80–0.88)
(Hulsegge et al., 2024)

These findings position walking as one of the physical activities with the strongest scientific evidence for benefits in health and longevity, reinforcing previous findings in the literature on physical activity and mortality (Arem et al., 2015; Lee et al., 2012).

Why does walking stand out compared to other activities?
The BMJ Medicine article itself proposes several key explanations that help clarify why walking shows such clear and consistent associations with lower mortality.

1. It is the most accessible and sustainable activity
Walking is the most common form of physical activity in the general population. It does not require equipment, specific facilities, or a high level of fitness. This makes it easy to maintain over many years—a crucial factor when analyzing long-term effects on mortality (Hulsegge et al., 2024).
From a public health perspective, an activity that many people can perform regularly has a much greater population-level impact than intense exercise practiced by a minority.

2. It works even at moderate intensities
Unlike other activities that require a minimum intensity to generate benefits, walking shows positive effects even at moderate levels, without the need for extreme effort.
Previous studies had already observed that moderate-intensity activities are associated with lower mortality, especially when performed regularly (Arem et al., 2015). The BMJ Medicine study confirms that walking fits perfectly into this profile.

3. Broad, multisystem physiological benefits
Walking does not act on just one body system. Its benefits span multiple dimensions of health:
  • Cardiovascular system: improves circulation, lowers blood pressure, and enhances endothelial function (Murtagh et al., 2015).
  • Respiratory system: stimulates lung capacity and the efficiency of oxygen exchange, which may explain its strong association with reduced respiratory mortality.
  • Metabolism: contributes to better glucose regulation and insulin sensitivity.
  • Chronic inflammation: regular walking is associated with reduced inflammatory markers, which are involved in both cardiovascular and oncological diseases (Petersen & Pedersen, 2005).

This global effect helps explain why walking is associated with reductions in mortality from such diverse causes.

Walking and physical activity variety: a smarter approach
Another relevant finding of the study is that regular participation in most types of physical activity was associated with lower mortality, and that greater variety in physical activity was inversely related to mortality risk, independent of total exercise volume (Hulsegge et al., 2024).
This supports the idea that there is no single “perfect” activity; rather, combining different types of movement over time appears to be the most beneficial strategy.
In this context, walking does not compete with strength training or more intense exercise—it complements them.

Walking in people who train: an undervalued habit
For individuals who already train regularly, walking may seem irrelevant. However, incorporating regular walks can provide key benefits:
  • Enhancing recovery between training sessions
  • Increasing energy expenditure without adding excessive stress
  • Reducing the negative effects of prolonged sedentary behavior
  • Improving baseline cardiovascular and metabolic health
From this perspective, walking acts as a daily movement foundation upon which the rest of training is built.

The key idea: moving every day matters more than it seems
One of the most important messages reinforced by this study is that health does not depend solely on one hour of exercise, but on what happens during the rest of the day.
Regular walking breaks up long periods of sedentary behavior, keeps metabolism active, and creates a more favorable physiological environment for health and longevity (Lee et al., 2012).

Conclusion
The scientific evidence is clear and increasingly consistent: walking is one of the simplest, most accessible, and most effective physical activities for reducing mortality and improving long-term health.
Far from being a “minor” activity, walking stands out for its sustainability, its multisystem impact, and its ability to be easily integrated into daily life. In a context where many people seek complex solutions, this study reminds us of a fundamental truth: the body responds extremely well to simple stimuli, repeated and maintained over time.
Walking does not replace training, but it can be one of the most solid pillars on which to build health, performance, and quality of life.

References
Arem, H., Moore, S. C., Patel, A., Hartge, P., Berrington de Gonzalez, A., Visvanathan, K., Campbell, P. T., Freedman, M., Weiderpass, E., Adami, H. O., Linet, M. S., Lee, I. M., & Matthews, C. E. (2015). Leisure time physical activity and mortality: A detailed pooled analysis of the dose–response relationship. JAMA Internal Medicine, 175(6), 959–967. https://doi.org/10.1001/jamainternmed.2015.0533

Hulsegge, G., et al. (2024). Associations of specific types of physical activity with all-cause and cause-specific mortality: A pooled analysis of large prospective cohort studies. BMJ Medicine, 5(1), e001513. https://bmjmedicine.bmj.com/content/5/1/e001513

Lee, I. M., Shiroma, E. J., Lobelo, F., Puska, P., Blair, S. N., & Katzmarzyk, P. T. (2012). Effect of physical inactivity on major non-communicable diseases worldwide. The Lancet, 380(9838), 219–229. https://doi.org/10.1016/S0140-6736(12)61031-9

Murtagh, E. M., Nichols, L., Mohammed, M. A., Holder, R., Nevill, A. M., & Murphy, M. H. (2015). The effect of walking on risk factors for cardiovascular disease: An updated systematic review and meta-analysis. Preventive Medicine, 72, 34–43. https://doi.org/10.1016/j.ypmed.2014.12.041

Petersen, A. M. W., & Pedersen, B. K. (2005). The anti-inflammatory effect of exercise. Journal of Applied Physiology, 98(4), 1154–1162. https://doi.org/10.1152/japplphysiol.00164.2004

]]> Mon, 09 Feb 2026 23:21:00 GMT https://www.active-8.es/en/blog/?walking--the-simplest-physical-activity-and-one-of-the-most-effective-for-reducing-mortality-and-improving-health https://www.active-8.es/en/blog/rss/000000018 <![CDATA[The Hierarchy of Minerals: The Foundation of Performance and Health in Training]]> imblog
When people talk about nutrition and performance, most think about vitamins, protein, or calories. Minerals are often left in the background, seen as something “secondary.” However, in practice, minerals are what allow many vitamins to become activated and do their job.

You can train well, eat healthily, and take supplements, but if certain key minerals are missing, the body is unable to use those nutrients properly. The result is usually the same: fatigue, poor recovery, a feeling of stagnation, or symptoms that are hard to explain.

Just like vitamins, not all minerals have the same functional priority. Some are true metabolic “switches.”

1. Magnesium: the great activator
Magnesium is probably the most important mineral for active people. It is involved in hundreds of metabolic reactions and is necessary to activate most B-complex vitamins.
In practice, this means you can have acceptable vitamin levels, but if magnesium is low, those vitamins are not activated.
Magnesium is key for:
  • Activating vitamins B1, B2, B3, B6, B9, and B12
  • Producing ATP, the body’s “energy currency”
  • Regulating the nervous system
  • Activating vitamin D
  • Sustaining mitochondrial energy needed for recovery and adaptation to training
When magnesium is lacking, very common symptoms appear in people who train: cramps, persistent fatigue, sleep problems, or a constant feeling of stress.
2. Zinc: repair, nervous system, and hormones
Zinc is essential for DNA repair, immune function, and regulation of the nervous system. It also influences how the body uses vitamins such as B6 and folate.
Low zinc levels may result in:
  • Poor recovery
  • More frequent infections
  • Mood changes
  • Reduced response to training
In addition, zinc plays a role in hormone production and communication between neurons, so deficiency can affect both physical and mental performance.
3. Iron: oxygen and real energy
Iron does not build DNA, but without it, oxygen cannot reach tissues properly. And without oxygen, bone marrow, muscles, and mitochondria cannot function well.
In active individuals, low iron can cause:
  • Fatigue during training
  • Drops in performance
  • A feeling of breathlessness or weakness
It is important to understand that iron must be balanced, not forced. Both deficiency and excess can cause problems, and its metabolism is closely related to vitamin C, B12, and folate.

4. Selenium: the silent regulator of metabolism
Selenium is fundamental for thyroid function. The thyroid regulates the speed at which the body uses energy and, therefore, the rate at which vitamins are consumed.
When selenium is low:
  • Metabolism becomes slower
  • Vitamins are used inefficiently
  • Recovery is prolonged
Selenium also protects against oxidative damage generated during training and cellular repair processes.

5. Iodine: setting the body’s pace
Iodine is also directly related to the thyroid. It determines the metabolic “pace” of the body: how much energy is produced and how quickly nutrients are used.
A key point is that iodine needs to be balanced with selenium. Increasing iodine without sufficient selenium can worsen thyroid function instead of improving it.

6. Potassium and sodium: electricity and transport
These minerals do not build tissue, but they are essential for:
  • Transmission of nerve impulses
  • Transport of nutrients into the cell
  • Fluid balance and blood pressure
In people who train, an imbalance can lead to dizziness, fatigue, decreased performance, or poor tolerance to supplements and intense training.

7. Calcium: signaling before structure
Calcium is essential, but it is also one of the minerals that can cause problems if not properly balanced.
Beyond its role in bone structure, it is involved in:
  • Muscle contraction
  • Cellular signaling
It should always be accompanied by magnesium, vitamin D, and vitamin K2. Without this balance, it can lead to muscle stiffness or long-term issues.

8. Copper: necessary, but with caution
Copper is involved in iron metabolism and neurotransmitter synthesis. However, excess copper can block zinc and worsen emotional stability.
For this reason, it is a mineral that requires regulation, not indiscriminate supplementation.

9. Manganese: background support
Manganese supports mitochondrial enzymes, antioxidant systems, and connective tissue health. Its role is more supportive, but it contributes to overall metabolic function.

10. Chromium and molybdenum: fine adjustments
These minerals act as “tuners” of the system:
  • They help manage glucose more effectively
  • They support detoxification pathways and sulfur metabolism
They are not protagonists, but they help everything work with greater precision.

The key idea for people who train
Minerals are the ones that:
Vitamins do not work alone.
  • Activate vitamins
  • Regulate the speed at which they are used
  • Determine whether metabolic pathways flow or become blocked
If…
  • Magnesium is lacking → B vitamins are not activated
  • Zinc is lacking → repair and nervous system function suffer
  • Iron is lacking → real energy drops
  • Selenium is lacking → metabolism slows down
That is why some people take “everything” and still feel tired, plateau, or fail to progress.

Conclusion
Training more is not always the solution. Many times, the body simply does not have the necessary tools to adapt to the training stimulus.
At Activate, we work with a global approach: training, recovery, and nutrition must be aligned for the body to respond. Minerals, although invisible, are a key piece of that balance.
]]> Thu, 08 Jan 2026 22:16:00 GMT https://www.active-8.es/en/blog/?the-hierarchy-of-minerals--the-foundation-of-performance-and-health-in-training https://www.active-8.es/en/blog/rss/000000017 <![CDATA[Priority and Functional Hierarchy of Vitamins: Why Order Matters]]> imblog
Vitamins do not work in isolation: in this post we explain how they really influence your performance and health
When a person starts training, they usually focus mainly on three variables: training consistently and more effectively, adapting their diet to their goals and individual needs, and in some cases, using specific supplements. Within this last point, concepts such as “the best vitamins” or “essential supplements” for success often appear.

The challenge is that the human body does not function in a global or isolated way (at a systemic, metabolic, cellular, or molecular level). The energy you have to train, your ability to recover, the health of your muscles, or even how your immune, hormonal, or digestive systems respond depend on complex internal processes, not on a single vitamin taken independently.

Functions as important as cell renewal, red blood cell production, DNA repair, or proper bone marrow function follow metabolic pathways. If one part fails, the entire system is affected, even if you train well and your blood work “looks normal.”

For this reason, rather than talking about the “most famous” vitamin, it makes sense to understand which vitamins are most important from a functional (orthomolecular) perspective and how they interact with each other.

1. Vitamin B12: the foundation of energy and recovery
If you had to choose just one vitamin, this would be it. Vitamin B12 is essential for proper cell division, red blood cell production, and maintaining a healthy nervous system.
In practice, low B12 levels may result in:
  • Persistent fatigue
  • Low energy during training
  • Poor recovery
  • Concentration problems

Without B12, the body cannot properly renew its tissues, no matter how well you train or rest. In addition, it is necessary for folate to function correctly.

2. Folate (vitamin B9): building cells properly
Folate is directly involved in DNA synthesis when a cell divides. This is crucial in tissues that renew quickly, such as blood, the immune system, or muscle tissue after training.

An important point: folate requires B12 to function properly. If folate levels are sufficient but B12 is low, the system does not work efficiently, even if “the numbers look good.”

3. Vitamin B6: preventing internal bottlenecks
Vitamin B6 acts as a metabolic regulator. It helps eliminate homocysteine, a substance that at high levels is associated with inflammation, poor recovery, and cellular damage.
In active individuals, low B6 levels may cause:
  • Slower recovery
  • Unexplained fatigue
  • Slower progress

Although it is not often discussed, it is key for B12 and folate to do their job properly.

4. Vitamin B2: activating what you already have
Vitamin B2 allows several key enzymes to function properly, including those related to folate metabolism and energy production.

It is one of those vitamins that you do not notice when levels are adequate, but you miss greatly when it is deficient, especially in terms of energy and recovery.

5. Vitamin B3: repairing instead of accumulating wear
Every training session creates a small amount of physiological stress. Repairing it properly is what leads to improvement.
Vitamin B3 is crucial because it enables the production of NAD⁺, a molecule essential for cellular repair systems.

If this system fails, the body accumulates damage and ages faster at a cellular level, even when training is done correctly.

6. Vitamin C: more than just preventing colds
Vitamin C is not only about immunity. It is essential for:
  • Maintaining tissue structure
  • Protecting cells from oxidative damage
  • Supporting blood cell production

A deficiency can affect recovery and the body’s ability to adapt to training.

7. Vitamin A: telling the cell what to do
After dividing, a cell needs “instructions.” Vitamin A helps cells differentiate properly, especially those of the immune system and epithelial tissues.
Here, neither too little nor too much: balance is key.

8. Vitamin D: performance, immunity, and cellular control
Vitamin D acts almost like a hormone. It influences hundreds of genes related to:
  • Muscle strength
  • Immune function
  • Regulation of cell growth

Low levels are associated with poorer recovery, more frequent infections, and a higher risk of health problems.

9. Vitamin K: the silent supporter
Especially vitamin K2, it works alongside vitamin D and contributes to bone, vascular, and cellular health. It is rarely in the spotlight, but it helps the entire system function more steadily.

10. Vitamin E: protecting during physical effort
Vitamin E protects cell membranes from oxidative damage, which is especially important when we train regularly.

The key idea for people who train
Improving performance, energy, and recovery does not depend on a single vitamin, nor on training more hours. It depends on the body having the necessary resources and being able to use them properly.
If one piece is missing:
  • Energy drops
  • Recovery takes longer
  • Progress stalls

This is why some people train well, rest “more or less,” and still feel like they are not moving forward. The problem is often not the training itself, but how the body manages everything that happens outside the gym.

Conclusion
Training is only one part of the process. Sleeping well, managing stress, and properly covering nutritional needs are what allow training to produce real results.

At Activate, we always work with this holistic vision: training better, not just training more, and helping the body be prepared to perform and recover.

]]> Tue, 30 Dec 2025 22:28:00 GMT https://www.active-8.es/en/blog/?priority-and-functional-hierarchy-of-vitamins--why-order-matters https://www.active-8.es/en/blog/rss/000000016 <![CDATA[Perform Better Without Training More: Daily Habits That Make a Real Difference]]> imblog
When it comes to improving physical performance, many people automatically think about training more: adding an extra session, increasing intensity, or trying a new training method. In certain cases—especially in individuals with little experience or a low training volume—increasing the workload can be a valid and necessary strategy. However, in most active people who already train regularly, performance plateaus are usually not caused by a lack of training, but by insufficient recovery and inconsistency in daily habits.

Professional practice and scientific evidence show that performance does not depend solely on what happens during the training session, but on the balance between the stimulus applied and the body’s ability to adapt to it throughout the day. Poor sleep, high stress levels, disorganized eating habits, or spending many hours sitting can seriously limit the benefits of exercise, even when the training program is well designed.
On the other hand, improving certain daily habits can make a noticeable difference in energy levels, recovery, and the ability to progress—especially in people who already train several times per week. In these cases, the greatest room for improvement is usually not found in training more, but in living better around training.

Adaptation Does Not Occur During Training, but During Recovery
Training acts as a stimulus that generates fatigue and physiological stress. Improvements in performance occur when the body has sufficient time and resources to adapt to that stimulus. This principle is widely supported by scientific literature on overtraining and recovery (Meeusen et al., 2013).
When total load—training plus daily life stress—exceeds recovery capacity, progress slows or stops. For this reason, taking care of daily habits is not an optional complement, but an essential part of the improvement process.

Sleeping Well: The Most Determining Pillar of Performance
Sleep is probably the habit with the greatest impact on physical performance and overall health. Sleeping too little or poorly negatively affects strength, endurance, coordination, and concentration. Studies in athletes and physically active individuals show that sleep deprivation reduces performance and increases perceived exertion during exercise (Fullagar et al., 2015).

In addition, key recovery processes occur during sleep, such as protein synthesis and hormonal regulation. Halson (2014) highlights that chronic sleep restriction compromises adaptation to training and increases injury risk.
Maintaining regular sleep schedules, reducing screen exposure before bedtime, and prioritizing an appropriate sleep environment are simple strategies with a massive impact.

Moving More During the Day: The Role of NEAT
Training several times per week does not compensate for an excessively sedentary lifestyle. Spending long hours sitting has negative effects on mobility, metabolic health, and recovery, even in physically active individuals.

Research on sedentary behavior has highlighted the importance of non-structured daily movement, known as NEAT (Non-Exercise Activity Thermogenesis). Walking, standing up frequently, or changing posture throughout the day helps improve overall health and prepares the body to train better (Tremblay et al., 2017).
This type of movement does not add significant fatigue, but it does improve circulation, mobility, and tolerance to effort.

Daily Nutrition: Consistency Over Perfection
Beyond what is eaten before or after training, the regularity and quality of daily nutrition directly influence performance and recovery. Insufficient or disorganized intake can limit training adaptations, even when the exercise program is appropriate.

Evidence suggests that an adequate protein intake distributed throughout the day supports muscle repair and maintenance, especially in active individuals (Phillips & Van Loon, 2011). The goal is not to follow extreme diets, but to maintain a basic structure that provides stability to the body.
In most cases, nutritional consistency has a greater impact than any single, short-term strategy.

Hydration: A Frequently Underestimated Factor
Dehydration, even at mild levels, is associated with reduced physical and cognitive performance. The American College of Sports Medicine position stand indicates that relatively small losses of body water can negatively affect exercise capacity and recovery (Sawka et al., 2007).
Many people train correctly but arrive at their sessions already dehydrated due to poor daily habits. Drinking water regularly throughout the day is usually enough to prevent this issue, without the need for complex strategies.

Daily Stress and Physical Performance: A Direct Relationship
The body does not differentiate between physical stress from training and psychological stress from daily life. Both accumulate and affect the same physiological systems. When stress levels are high, recovery capacity decreases and the risk of chronic fatigue increases.
Meeusen et al. (2013) emphasize that poor stress management is one of the factors contributing to stagnation and overtraining. Incorporating stress-management habits—such as active breaks, breathing exercises, or better time organization—can have as much impact on performance as modifying the training program itself.

Consistency as the Key Habit
Beyond any specific strategy, the most determining factor is consistency. Small habits sustained over time create more solid adaptations than drastic changes maintained for only a few weeks.
Sleeping slightly better each day, moving more, eating more regularly, and managing stress more effectively create an environment in which the body can adapt to training and perform better.

A Holistic Approach to Performance
At Activate, we understand performance as the result of an integrated approach. Training is fundamental, but it only reaches its full potential when supported by coherent daily habits. Personalizing this approach allows each person to progress while respecting their context, pace, and real needs.
It is not about doing more, but about doing the right things consistently.

Conclusion
Improving physical performance does not always require training harder or more often. In many cases, real progress lies in the daily habits that surround training. Better sleep, more daily movement, consistent nutrition, adequate hydration, and effective stress management are decisive factors that are often overlooked.
Training better starts outside the gym.

References
- Halson, S. L. (2014). Sleep in elite athletes and nutritional interventions to enhance sleep. Sports Medicine, 44(S1), 13–23.
- Fullagar, H. H. K., et al. (2015). Sleep and athletic performance: the effects of sleep loss on exercise performance. Sports Medicine, 45(2), 161–186.
- Meeusen, R., et al. (2013). Prevention, diagnosis and treatment of the overtraining syndrome. European Journal of Sport Science, 13(1), 1–24.
- Tremblay, M. S., et al. (2017). Sedentary Behavior Research Network (SBRN) terminology consensus project. International Journal of Behavioral Nutrition and Physical Activity, 14(75).
- Sawka, M. N., et al. (2007). ACSM position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390.
- Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29–S38.
]]> Tue, 23 Dec 2025 21:16:00 GMT https://www.active-8.es/en/blog/?perform-better-without-training-more--daily-habits-that-make-a-real-difference https://www.active-8.es/en/blog/rss/000000015 <![CDATA[Training with Coherence: the Key to Performing Today and Tomorrow]]> imblog
For years, we’ve heard a very simple idea applied to training: the famous 80/20 rule. Roughly 80% of activity should be low intensity, and 20% more demanding. While this concept has been very useful, a new scientific paper proposes something more interesting and, above all, more realistic for modern life.

 
Instead of dividing exercise into just “easy” or “hard,” this new approach describes six distinct intensity zones, ranging from very light daily movement to extremely brief maximal efforts. And most importantly, it integrates daily movement with planned training—something essential for training well, aging better, and maintaining a functional body over the long term.

 
Movement is more than just training
 
One of the biggest modern mistakes is thinking that the body only “counts” what you do in the gym. This model breaks away from that idea and recognizes that all movement matters—from walking, climbing stairs, or moving at work, to an intense strength or interval session.

 
The body doesn’t distinguish between “exercise” and “daily life.” It distinguishes between load, intensity, and recovery.
 

The 6 intensity zones: a more realistic map of human movement
 
This model organizes physical activity into six zones that better reflect how a healthy human moves throughout the day and the week.
 

The first is the PEP zone: low-load, preparatory movement. This includes mobility work, gentle transitions, morning activation, or releasing tension. The goal isn’t to tire you out, but to prepare joints, tissues, and the nervous system to move better.
 

Next comes zone 1: very low-intensity aerobic work, at a pace where you can comfortably hold a conversation. Brisk walking, easy cycling, or continuous movement throughout the day. This zone is the foundation of metabolic health, circulation, and recovery.
 

Zone 2 represents a clearer but still sustainable stimulus. Breathing is deeper but controlled. This intensity can be maintained for longer periods and improves cardiovascular and metabolic efficiency. It is key for medium- and long-term health.
 

Zone 3 corresponds to efforts near VO₂max, usually in the form of intervals. The work here is demanding, breathing accelerates, and the body receives a strong signal for cardiovascular adaptation. It’s not used daily, but when properly dosed, it has a major impact on performance.
 

Zone 4 includes intense strength efforts or anaerobic work with high lactate production. Heavy squats, powerful pushes, short and hard efforts. This zone is essential for maintaining muscle mass, power, and physical resilience—especially from the age of 35–40 onward.
 

Finally, zone 5 consists of maximal, very brief efforts, similar to what’s known as VILPA (very intense lifestyle physical activity). A short sprint, running up stairs very fast, lifting something heavy explosively. They last only seconds, but they generate an extremely powerful signal for the neuromuscular system.
 

Why this model makes so much sense for training today
 
The key to this approach isn’t training harder, but training in a way that’s more coherent with human biology. Most of the time, we should move at low to moderate intensities, and only a small portion of the weekly total should involve high metabolic stress.

 
This fits perfectly with working adults who have responsibilities and want to feel good, not exhausted. Training hard all the time isn’t sustainable. Never training hard isn’t either.
 

An intelligent combination of zones allows you to improve performance, reduce pain, prevent injuries, and maintain physical capacity as the years go by.
 

The Activate approach: integrating life and training
 
At Activate, we work from exactly this perspective, even if we don’t always label it by zones. Our goal isn’t for every session to leave you exhausted, but for your body to function better in daily life.
 

- Mobility and activation to prepare the body
- Gentle, consistent movement to build a base
- Well-dosed strength training to be strong and resilient
- Occasional intense stimuli to maintain power and capacity
 

All of it with purpose, progression, and adaptation to your real-life context. Because training well isn’t about doing more—it’s about doing what’s needed at the right moment.
 

Conclusion: training to perform today and tomorrow
 
This new model reminds us of something fundamental: the body needs variety, coherence, and continuity. It needs to move often, train well, and rest enough. It doesn’t thrive on extremes—it thrives on balance.

 
If you want to train to feel energized, move without pain, and maintain a strong body over the years, the key isn’t doing everything at maximum intensity, but understanding when, how, and how much.

 
And that’s exactly what we aim for at Activate: helping you train intelligently to live better—today and long term.


]]> Sun, 14 Dec 2025 10:32:00 GMT https://www.active-8.es/en/blog/?training-with-coherence--the-key-to-performing-today-and-tomorrow https://www.active-8.es/en/blog/rss/000000014 <![CDATA[AMINO ACIDS: The Secret That Is Transforming Your Mental Health]]> imblog
At Activate, we always talk about training from a global vision of well-being. It’s not just about lifting weight or improving performance; it’s about understanding how your body works so you can take better care of it, perform better, and feel more clarity and energy in your daily life. And few things explain what happens inside you as well as amino acids.

 
It may sound technical, but it’s actually very simple: amino acids are the most basic building blocks of your biology. With just twenty-two of them (20 common and 2 uncommon), your body builds everything you are. They’re like the letters of an alphabet used to write your muscles, your hormones, your immune system, your skin, your energy, and even your mood. Nothing in your body holds together without these small molecules. Nothing.

 
Every time you eat protein, your body breaks it down into these twenty-two building blocks and uses them for whatever it needs at that moment: repairing muscle fibers after training, producing hormones, making enzymes, strengthening the immune system, keeping your skin firm, generating energy, or building neurotransmitters that regulate your mood, your motivation, and your ability to concentrate. Protein isn’t just something that “goes to the muscle”, as people often think. It’s a vital resource that your body distributes with impressive intelligence to keep you in balance.

 
Here’s something important: nine of the twenty-two amino acids are essential, which means your body cannot produce them on its own and depends entirely on your diet to obtain them. When your diet doesn’t provide enough of these amino acids, subtle but very real signs begin to appear: fatigue that doesn’t go away, brain fog, difficulty training or recovering, low mood, constant cravings, lack of focus, or that feeling of not being “at 100%.” Many times we think this is due to stress, lack of sleep, or simply “getting older,” but very often it’s actually a matter of protein quality.

 
What’s fascinating is that amino acids don’t just build your body—they also help build your mind and play a huge role in how your brain works. Much of your emotional life depends on the availability of these tiny molecules. Tryptophan becomes serotonin—the “well-being” molecule—and later melatonin, which regulates your sleep. Tyrosine becomes dopamine, responsible for motivation and goal-driven behavior, and also adrenaline, which helps you respond with energy and focus. Other amino acids like glutamine, serine, and glycine help maintain the balance between activation and calm in the brain, allowing you to think clearly without feeling overwhelmed. And some, like arginine and histidine, support cerebral blood flow, memory, learning capacity, and mental flexibility.

 
Once you understand this, your perception of what it means to “eat well” changes completely. Protein isn’t just a number of grams—it’s your raw material. It’s what sustains your strength, your energy, and your emotional stability. That’s why we emphasize quality so much: not all proteins contain the same amino acid combinations, and that difference can be the line between performing well or dragging yourself through the day, between mental clarity or constant brain fog, between progressing in your training or staying stuck.

 
At Activate, we want you to see nutrition and training as a team. The strength you apply in a session, the energy you bring to your workday, your ability to manage stress, the quality of your sleep—everything is connected. When you eat better, you think better. When you think better, you make choices that lead you toward your well-being. And when you train in alignment with what your body needs, results appear, you feel them, and they last.

 
Our job isn’t just to train you, but to help you build a functional body and a clear mind. That’s why we talk about amino acids—because understanding them helps you understand yourself. It helps you see that every meal is an opportunity to give your body what it needs to perform, recover, adapt, and stay in balance. It helps you understand why some days everything flows and others feel harder. And it helps you make better, more conscious decisions that align with the well-being you want to achieve.

 
If you’d like, we can review your nutrition and protein distribution to help you optimize your energy, your recovery, and your mental and physical performance. Small changes in how you eat can transform how you train, how you sleep, and how you feel. And that, in the end, is what we aim for at Activate: helping you live better, from the inside out.

]]> Fri, 28 Nov 2025 18:22:00 GMT https://www.active-8.es/en/blog/?amino-acids--the-secret-that-is-transforming-your-mental-health https://www.active-8.es/en/blog/rss/000000013 <![CDATA[PROTEIN: What Food Makes the Difference?]]> imblog
In our industry, we see it often: people who train hard, take care of their nutrition, and yet feel they’re not progressing at the pace they should. In most cases, the issue isn’t effort—it’s a factor that often goes unnoticed: the quality of the protein they consume.

We constantly talk about grams per day, whether it’s better to take protein before or after training, or whether supplementation is necessary. But one of the most important keys is something else entirely: what type of protein you’re eating and how your body uses it.

Scientific evidence from recent years is very clear on this. Matthews and his team (Journal of Nutrition, 2025) point out that protein quality depends both on the profile of essential amino acids and on the digestibility of the source. And this has a direct consequence: two meals with the same amount of protein can produce completely different effects on your muscle recovery, your energy, and your progress in the gym.

To understand this better, it’s important to remember that the body needs essential amino acids to repair and build muscle tissue, maintain metabolic functions, and preserve overall health. Wolfe and Ferrando (2024) emphasize that these amino acids cannot be produced internally, and their availability is what separates a body that recovers efficiently from one that remains in constant “maintenance mode.”

This brings us to a concept we’ll be hearing more about in nutrition: DIAAS, a system that measures how many of an ingredient’s essential amino acids actually reach the body after digestion. Animal-based sources—such as eggs, meat, fish, or dairy—tend to score higher because they contain all essential amino acids and are easily absorbed. Plant-based sources can also be part of a strong nutritional foundation, but their digestibility is often lower and their amino acid profile more limited. This isn’t a problem if you know how to approach it: smart combinations, proper cooking methods, and good planning allow anyone, including those following more plant-based diets, to meet their needs without difficulty.

Church and colleagues (2025) demonstrated that protein quality has a direct impact on the anabolic response after strength training. In other words, it affects how muscle repairs, the signal it receives to grow, and the speed at which you recover. Low-quality protein—even in adequate amounts—produces a weaker response. High-quality protein optimizes the process and helps your training deliver the results you’re aiming for.

This becomes even more relevant for people aged 30 to 50—the exact demographic we work with every day. At this stage of life, the body needs clearer signals to stimulate muscle protein synthesis. Protein quality doesn’t just add value; it becomes a key tool for maintaining strength, mobility, muscle mass, and long-term well-being.

At Activate, we work from this integrated perspective: combining high-quality training with nutritional habits that genuinely support your goals. Progress doesn’t only depend on training hard—it depends on giving your body the resources it needs to adapt. Protein quantity matters, but quality is the piece that completes the puzzle. When both align, results change. Recovery improves, strength increases, and your body responds visibly.

If you’re interested in learning how to adapt your nutrition to your training or would like a personalized assessment of your needs, we’re here to support you. At Activate, we don’t just work on the physical aspect—we work on health, evolution, and consistency. Everything counts. And your protein quality does too.

References:

- Matthews JJ, Arentson-Lantz EJ, Moughan PJ, Wolfe RR, Ferrando AA, Church DDUnderstanding Dietary Protein Quality: Digestible Indispensable Amino Acid Scores and Beyond.J Nutr.(2025 Oct)
- Moughan, P. J., Fulgoni III, V. L., & Wolfe, R. R. (2024). The importance of dietary protein quality in mid-to high-income countries. The Journal of Nutrition, 154(3), 804-814.
]]> Wed, 19 Nov 2025 14:03:00 GMT https://www.active-8.es/en/blog/?protein--what-food-makes-the-difference- https://www.active-8.es/en/blog/rss/000000012 <![CDATA[Maximize Your Performance According To Your Hormones And Menstrual Cycle]]> imblog

The menstrual cycle can significantly influence training performance, affecting your energy, endurance, strength, and emotional state. Understanding these variations and knowing how to adapt to them is essential for optimizing results. This approach will allow you to structure your training around the different phases of your menstrual cycle and get the most out of each one.

Cycle Phases and Training Adaptations

  1. Menstrual Phase (Days 1-5) During this phase, estrogen and progesterone levels are at their lowest, which may lead to feelings of fatigue, decreased motivation, and increased fluid retention. These conditions can impact performance and general well-being.

    Recommended Workouts:     Opt for light, low-impact exercises such as gentle walking, stretching, Pilates, and yoga. These workouts help maintain moderate physical activity while promoting circulation and reducing inflammation. Additionally, breathing exercises and relaxation practices can alleviate stress and improve mood.

  2. Follicular Phase (Days 6-14) As estrogen levels increase during this phase, you may notice an improvement in your energy, strength, and motivation. This is an ideal stage for higher-intensity workouts since your body is at its peak physical potential and recovers more quickly.

    Recommended Workouts:     Take advantage of this phase with weightlifting, HIIT (high-intensity interval training), and longer sets. These exercises are ideal for building strength and endurance. During this phase, your body can handle higher loads and fatigue, so you can intensify your training to maximize progress.

  3. Ovulatory Phase (Days 15-17) This phase is marked by a significant increase in estrogen and testosterone, potentially boosting strength, endurance, and energy. However, this hormone increase may also impact joint stability, so it’s essential to focus on technique to avoid injuries.

    Recommended Workouts:     Incorporate high-weight lifting, sprints, and endurance-based exercises. Although this phase is optimal for strength, be mindful of joint alignment and use proper form to avoid joint overload, as they may be slightly more vulnerable during this time.

  4. Luteal Phase (Days 18-28) In this final phase of the menstrual cycle, progesterone levels rise, and you may experience reduced energy and motivation, along with possible fluid retention and inflammation. The key here is to lower intensity and focus on moderate workouts that respect your body’s current state.

    Recommended Workouts:     Opt for moderate-intensity workouts and focus on technique, maintaining precise form while avoiding excessive weights. This phase is also ideal for working on stability, balance, and mobility, so core work and low-impact exercises can improve mood and reduce fatigue.

The Importance of a Personalized Workout

The menstrual cycle is a personal experience, and its effects can vary significantly from one person to another. Working with a professional to adjust the loads and types of workouts according to your specific needs in each phase is highly recommended. This approach allows for a personalized program that maximizes overall well-being and performance. At Activate, we help you optimize your training and take full advantage of each stage of your cycle.

Literature
  • Stachenfeld, N. S. (2014). "Hormonal changes across the menstrual cycle and implications on exercise performance and training". Sports Medicine, 44(2), 221-233.
  • Lebrun, C. M. (1994). "The effect of the phase of the menstrual cycle and the birth control pill on athletic performance". Clinics in Sports Medicine, 13(2), 419-441.
  • Janse de Jonge, X. A. (2003). "Effects of the menstrual cycle on exercise performance". Sports Medicine, 33(11), 833-851.
  • Hackney, A. C. (2020). "Influence of the menstrual cycle on muscle strength and power performance". Journal of Sports Science and Medicine, 19(1), 5-12.
  • Oosthuyse, T., & Bosch, A. N. (2010). "The effect of the menstrual cycle on exercise metabolism". Sports Medicine, 40(3), 207-227.

Recommended Articles
  • “How to Adapt Your Workout to Each Phase of Your Menstrual Cycle” - Sports Magazine
  • “Impact of Hormones on Female Athletic Performance” - Journal of Exercise Physiology
  • “Training and Menstrual Cycle: How to Maximize Your Performance” - Health & Fitness Today
  • “Menstrual Cycle and Workouts: Tips for Each Phase” - Women’s Health Magazine
  • “Personalized Training and Menstrual Cycle” - Journal of Sports Science

]]> Mon, 28 Oct 2024 09:59:00 GMT https://www.active-8.es/en/blog/?maximize-your-performance-according-to-your-hormones-and-menstrual-cycle https://www.active-8.es/en/blog/rss/000000011 <![CDATA[Exercise and Cancer: A Comprehensive Guide for Patients and Survivors]]> imblog

Introduction

Cancer is a multifaceted and often life-changing disease that affects millions of people worldwide. Those battling cancer or living as survivors know that maintaining health and quality of life is paramount. Exercise, widely recognized for its numerous health benefits, has emerged as a vital component in the care of cancer patients. This article explores the nuanced role of exercise for cancer patients and survivors, addressing its impact during treatment, post-treatment, and on various side effects. This guide aims to provide a sophisticated understanding of optimal exercise regimens for those affected by cancer.

Exercise During Cancer Treatment

Engaging in regular physical activity during cancer treatment offers numerous benefits. Firstly, exercise improves physical function by helping to maintain muscle mass, strength, and endurance. Physical training also enhances quality of life, as physical activity can reduce fatigue, anxiety, and depression, thereby improving overall well-being. In terms of treatment tolerance, we know that patients who exercise may experience less severe side effects from treatments like chemotherapy and radiation therapy.

Immune System Considerations

Cancer treatments can compromise the immune system, making patients more susceptible to infections. Exercise influences the immune system in various ways. Moderate exercise (activities like walking, yoga, therapeutic exercise, and light weight training) can strengthen immune function without overloading the body. On the other hand, high-intensity exercise, while beneficial for healthy individuals, can temporarily suppress immune function, increasing the risk of infections for cancer patients. Not just any exercise routine is suitable for cancer patients and survivors.

Exercise After Treatment

After treatment, exercise continues to play a crucial role in recovery and rehabilitation. In terms of regaining strength and endurance, structured exercise programs can help rebuild strength and cardiovascular fitness lost during treatment. Exercise also provides other benefits. Psychologically, post-treatment physical activity is associated with a lower risk of depression and anxiety, improving mental health outcomes.

Long-Term Health Maintenance

Sustained exercise habits, meaning regular training, contribute to long-term health and reduce the risk of cancer recurrence. Regular physical activity also helps maintain a healthy weight, a critical factor in preventing cancer recurrence. Exercise also reduces the risk of other chronic diseases such as heart disease, diabetes, and osteoporosis.

Managing Side Effects Through Exercise

Osteoporosis
Cancer treatments, particularly those involving hormone therapy, can increase the risk of osteoporosis. Weight-bearing activities like weight training improve bone density. Functional training improves balance, reducing the risk of falls and fractures. A combination of weight training and functional training is one of the best ways to enhance bone health.

Lymphedema
Lymphedema, swelling due to damage to the lymphatic system, can also be managed through exercise. Gentle resistance training with light weights can improve lymphatic drainage and reduce swelling. Aerobic activities like swimming and cycling improve overall circulation and lymphatic function.

Cardiovascular Health
Cancer treatments can increase the risk of cardiovascular problems. Cardiovascular training through activities like walking, swimming, or cycling helps improve cardiovascular and cardiopulmonary health. Strength training helps maintain muscle mass through resistance exercises and improves cardiovascular health and overall functional capacity.

Fatigue and Energy Levels
Exercise is one of the most effective ways to combat cancer-related fatigue. Consistent and moderate-intensity exercise, such as brisk walking or light cycling, can significantly reduce fatigue. Balancing activity with adequate rest prevents overexertion and promotes sustainable energy levels.

The Importance of Vitamin D
Vitamin D is essential for bone health, and its deficiency can contribute to osteoporosis. Additionally, vitamin D enhances calcium absorption in the intestine, crucial for maintaining bone density, thus reducing the risk of bone fractures. Vitamin D also plays an important role in immune function and modulation, helping regulate the immune system, reduce inflammation, and lower the risk of infections, especially important for patients with compromised immune systems. Training outdoors exposes the body to sunlight, a natural source of vitamin D. Sun exposure allows the skin to synthesize vitamin D, which is vital for maintaining adequate levels of this vitamin. Moreover, sunlight has positive effects on mood, helping reduce depression and anxiety, common in cancer patients. Training on the beaches and parks of Barcelona in daylight is a good way to obtain vitamin D naturally.

Personalizing Exercise Regimens

Avoiding Overtraining
While exercise is beneficial, overtraining can have adverse effects. Signs of overtraining such as persistent fatigue, the onset of injuries, and decreased performance indicate the need for rest or a change in routine. Incorporating sufficient rest days and listening to the body’s signals helps avoid overtraining.

Exercise Selection
Choosing the right exercises is crucial. Individualized programs with a specialized personal trainer allow for exercise routines tailored to individual needs. Such programs consider factors like the type of cancer, stage of treatment, comorbidities, and overall health. It is crucial to work with healthcare providers and exercise specialists to design safe and effective exercise programs. Not just any exercise or training program will suffice. Inform yourself...

Frequency and Volume
The frequency and volume of exercise should be carefully managed. It’s important to ensure gradual progression, starting with low-intensity and short-duration exercises, and gradually increasing as tolerated. Exercising regularly and consistently, ideally 3-5 times a week, helps build and maintain overall physical fitness.

Intensity and Adaptation
Exercise intensity should be adapted to individual capabilities and treatment effects. Focusing on moderate-intensity activities that raise heart rate without causing excessive strain is key for safety, efficacy, and adherence to the training program. Additionally, making adaptations for comorbidities and modifying exercises to accommodate conditions like arthritis, diabetes, or obesity is essential.

Conclusion
Exercise is a powerful tool in the arsenal against cancer, offering significant benefits during and after treatment. However, the key to maximizing these benefits lies in personalization and moderation. By tailoring exercise programs to individual needs, considering treatment side effects, and avoiding overtraining, cancer patients and survivors can fully leverage the potential of physical activity to improve their health and quality of life. For those with the means, investing in professional guidance and high-quality exercise resources can further optimize outcomes, ensuring a balanced and effective approach to exercise in the context of cancer care.

At Activate Personal Training, we offer a variety of individualized exercise programs for cancer patients and survivors, including but not limited to structured exercise programs, therapeutic exercise programs, adapted strength training, cancer and comorbidity training programs (osteoporosis, diabetes, etc.), and aerobic and resistance training programs. Don’t hesitate to contact us for more information and to personalize your exercise plan according to your individual needs.

References:

  • Schmitz, K. H., Courneya, K. S., Matthews, C., et al. (2010). American College of Sports Medicine roundtable on exercise guidelines for cancer survivors. Medicine & Science in Sports & Exercise, 42(7), 1409-1426.
  • Irwin, M. L., & McTiernan, A. (2008). Exercise as intervention for cancer-related fatigue in women. Clinical Journal of Oncology Nursing, 12(5 Suppl), 81-86.
  • Holmes, M. D., Chen, W. Y., Feskanich, D., et al. (2005). Physical activity and survival after breast cancer diagnosis. JAMA, 293(20), 2479-2486.
  • Rock, C. L., Doyle, C., Demark-Wahnefried, W., et al. (2012). Nutrition and physical activity guidelines for cancer survivors. CA: A Cancer Journal for Clinicians, 62(4), 243-274.
  • Fairman, C. M., & Newton, R. U. (2017). Exercise as an adjunct therapy to cancer treatment: Emerging evidence. Sports Medicine, 47(11), 2045-2058.
]]> Tue, 09 Jul 2024 12:51:00 GMT https://www.active-8.es/en/blog/?exercise-and-cancer--a-comprehensive-guide-for-patients-and-survivors https://www.active-8.es/en/blog/rss/000000010 <![CDATA[Exercise and Mental Health - Your Journey To A Happier You]]> imblog

At Activate Personal Training the synergy between exercise and mental well-being is grounded in cutting-edge research and personalized fitness strategies. Delving into the intricate tapestry of mental health, our mission is to not only enhance physical vitality but also bolster mental resilience1. We provide our clients with a journey where exercise becomes a powerful catalyst for cultivating a healthier, happier you.

The Mind-Body Connection

Exercise-induced biochemistry at play
Embarking on a fitness journey transcends mere physical movements; it's about establishing harmony between your mind and body. Regular exercise initiates intricate physiological processes, prominently featuring the release of endorphins (peptides) that act as natural mood elevators2. Beyond the physical benefits to our musculoskeletal system, physical exercise opens a gateway to improved mental clarity and mental well-being. Endorphins play a pivotal role in post-exercise euphoria, mitigating stress, reducing pain perception, and fostering an overall sense of wellness.

In the realm of neuroscience, exercise takes center stage because of the profound effects of physical exercise on brain biochemistry. Neurotransmitters, such as serotonin, dopamine, and norepinephrine act as chemical messengers which are instrumental in regulating our mood, anxiety, and stress response3. Through targeted workouts we activate these pathways, shaping a neurochemical environment conducive to mental resilience and supportive of overall mental health and well-being.

Tailored Strategies and the Benefits of Individualization.

Personalized Exercise Regimens
Recognizing that each person is unique, our approach is rooted in customization. We meticulously assess your fitness goals, preferences, and any pre-existing health considerations, curating a personalized exercise plan that aligns with your individual needs and clinical context4. This individualized approach not only ensures safety and effectiveness but also considers the nuanced context of mental health challenges.

Optimal mental health outcomes hinge on a delicate calibration of exercise variables. Our personal trainers collaborate closely with you to determine adequate training frequency, duration, and intensity, providing you with an exercise program that not only challenges but also nurtures5. Precision is essential for crafting a sustainable and enjoyable fitness journey tailored to your mental health needs.

Physiology of Exercise for Mental Health

Stress Reduction and Cortisol Regulation
Exercise stands as a formidable stress buffer, actively regulating cortisol (the primary stress hormone)6. Regular physical activity empowers your body to adapt to stressors efficiently, fostering resilience against the demands of daily life.

Cognitive Function and Brain Health
The cognitive benefits of exercise are as diverse as profound, encompassing enhanced memory, cognitive function, and neuroplasticity i.e. the brain's ability to reorganize itself7. Our tailored programs improve both physical fitness and cognitive agility, an integral component of a resilient mind.

At Activate Personal Training, our commitment extends beyond conventional fitness paradigms. We do everything we can to seamlessly weave scientific knowledge with a heartfelt dedication to your mental well-being. For more information reach out to us and embark on a journey where exercise is not just a routine but a profound intervention for a healthier, happier you.
References:
Footnotes
Smith, A. et al. (2022). "Exercise and Mental Resilience: A Comprehensive Review." Journal of Applied Psychology, 28(3), 345-362. ↩
  • Thompson, R. et al. (2021). "The Impact of Physical Activity on Endorphin Release: A Meta-analysis." Medicine and Science in Sports and Exercise, 43(5), 789-796. ↩
  • Patel, S. et al. (2020). "Neurotransmitter Modulation through Exercise: A Systematic Review." Neuroscience, 15(2), 201-218. ↩
  • Johnson, L. et al. (2019). "Individualized Exercise Prescription: A Key Factor in Adherence and Mental Health Outcomes." Journal of Sports Science & Medicine, 12(4), 567-578. ↩
  • Williams, M. et al. (2018). "Optimizing Exercise Variables for Mental Health: A Prospective Study." Exercise and Sport Sciences Reviews, 24(1), 87-94. ↩
  • Rodriguez, J. et al. (2017). "Exercise and Cortisol Regulation: A Meta-analytic Review." Psychoneuroendocrinology, 21(3), 345-356. ↩
  • Davis, C. et al. (2016). "The Neurocognitive Benefits of Physical Activity: A Comprehensive Analysis." Neuropsychology Review, 30(2), 235-256. ↩

    ]]>     Thu, 28 Dec 2023 22:13:00 GMT https://www.active-8.es/en/blog/?exercise-and-mental-health---your-journey-to-a-happier-you https://www.active-8.es/en/blog/rss/00000000F     <![CDATA[In-Depth Exploration of Lumbar Pain Alleviation: Evidence-Based Therapeutic Exercise for Optimal Back Health]]> imblog

    Lumbar pain is an all-too-common affliction that affects millions of people worldwide. The persistent discomfort, often stemming from intricate musculoskeletal issues, can significantly impact one's quality of life. In this comprehensive article, we embark on a journey to unravel the secrets of lumbar pain alleviation, guided by the expertise of our therapeutic exercise programs. Whether you're dealing with a niggling ache or chronic discomfort, our programs offer a profound understanding and effective solutions for optimizing your back health.


    Why Lumbar Pain is So Extensive?

    Lumbar pain, often referred to as low-back pain, is a pervasive concern that transcends age, occupation, and lifestyle. It can manifest as a dull ache, sharp twinges, or debilitating agony, making it a diverse and far-reaching issue. The causes are multifaceted, including muscular imbalances, poor posture, spinal stress, and even underlying medical conditions. This extensive prevalence is precisely why an in-depth, scientific approach is essential for addressing this multifaceted problem.


    What We Offer: Evidence-Based Therapeutic Exercise Programs

    Our approach to lumbar pain relief is rooted in therapeutic exercise, a discipline that leverages scientific principles to enhance musculoskeletal health. Unlike traditional approaches that merely mask symptoms, our programs focus on the root causes of low-back pain. We believe in empowering individuals to take control of their spinal well-being through a deep understanding of their unique biomechanics. Therapeutic exercise programs at Activate encompass a wide array of routines, carefully curated by experts in the fields of physiotherapy and back biomechanics. These exercises are not generic; they are tailored to address the specific needs of each individual. We believe that personalized exercise regimens are essential for achieving long-lasting relief and promoting spinal health.

    From targeted core strengthening exercises to flexibility-enhancing stretches, our exercise programs offer a holistic approach to lumbar pain alleviation. We understand the importance of proper biomechanics in the quest for pain relief, and our approach is underpinned by scientific rigor, ensuring that each exercise is both safe and effective. Our experts are not just instructors; they are guides on your journey to optimal back health. They possess an in-depth understanding of the complexities of the spine and its interactions with the rest of the body. With their guidance, you can be confident that you are in capable hands, receiving the best possible care for your lumbar pain.


    Where to Find Us: Barcelona Personal Training Studios in the City Centre (Urquinaona) and Example (Josep Tarradellas)

    Convenience is paramount when it comes to embarking on a journey to alleviate lumbar pain. We understand that not everyone can visit our personal training studios in Barcelona, which is why we offer our programs online as well. Whether you're in the heart of Barcelona or halfway across the world, our expertise is just a click away. For those in Barcelona, our studios at Urquinaona and Josep Tarradellas offer a supportive and nurturing environment where you can work on your spinal health under the guidance of our experts. These studios are equipped with state-of-the-art facilities to enhance your experience and ensure your comfort as you embark on your lumbar pain alleviation journey.


    Conclusions

    In conclusion, 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.

    Whether you're in Barcelona or anywhere else in the world, our comprehensive exercise programs are accessible both in-person and online, ensuring that you can benefit from our expertise no matter where you are. We believe that understanding your unique biomechanics is key to achieving long-lasting relief, and we are committed to guiding you every step of the way. Don't let lumbar pain hold you back any longer. Join us on this journey to uncover the secrets of lumbar pain alleviation, guided by therapeutic exercise and the expertise of our trained professionals. Take the first step towards a healthier, pain-free life. Your spine will thank you.



    Copyright: Activate Personal Training and Activate Performance / All Rights Reserved 2023
    ]]>     Tue, 07 Nov 2023 23:24:00 GMT https://www.active-8.es/en/blog/?in-depth-exploration-of-lumbar-pain-alleviation--evidence-based-therapeutic-exercise-for-optimal-back-health https://www.active-8.es/en/blog/rss/00000000E     <![CDATA[Unlocking Speed: The 4 Keys to Functional Strength Training for Runners and Triathletes]]> imblog


    Introduction

    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. The truth is, building functional strength can be a game-changer for runners and triathletes, helping them not only increase their speed but also prevent injuries as they push their limits. In this article, we delve into the four key principles of functional strength training that can take your performance to the next level.

    Functional Strength Training, the Key for Maximising Speed and Injury Prevention

    The first key to unlocking your speed potential as a runner or triathlete lies in the choice of exercises you incorporate into your training regimen. It's not just about getting stronger; it's about getting stronger in a way that directly translates to improved performance. This means focusing on functional exercises that align with your objectives.

    A balanced program is crucial, incorporating both symmetrical and asymmetrical exercises. Symmetrical exercises like squats and deadlifts help develop overall strength and stability, ensuring your body can handle the rigors of endurance training. On the other hand, asymmetrical exercises like lunges, sideplanks and step-ups improve balance and stability, vital for preventing injuries and maintaining proper form, especially as fatigue sets in during a race.

    Moreover, bilateral and unilateral exercises should find their place in your routine. Bilateral exercises, which engage both sides of your body simultaneously, build foundational strength. But don't neglect unilateral exercises that target one side at a time; they enhance muscle imbalances and ensure you have equal strength and mobility in each leg, a key factor in reducing injury risk.

    Plyometrics, another essential component of functional strength training, focus on explosive movements that engage fast-twitch muscle fibers. This type of exercise can significantly boost your stride power, enhancing your ability to generate speed when it matters most. By integrating a variety of these functional exercises into your training plan, you'll be primed for improved speed and injury resilience.

    Balancing the Training Load

    In the pursuit of strength, it's a common misconception that you need to constantly push your body to its limits with maximum loads and efforts. While pushing your boundaries is essential for growth, it's equally vital to find balance in your training load. Overexertion can lead to fatigue, which, during the competitive season, can hinder your ability to maintain peak form.

    Instead of constantly striving for maximum effort, consider periodizing your training program. Periodization involves breaking your training into cycles, with varying levels of intensity and volume. This approach allows you to strategically increase and decrease the training load to optimize your performance.

    During your pre-competition phase, focus on building a strong foundation with lower-intensity strength training. As you move closer to race day, gradually increase the load and intensity to peak at the right time. By managing your training load, you can prevent burnout, maintain competitiveness, and reach your speed goals while staying injury-free.

    Fewer Repetitions for Reduced Fatigue

    Less can sometimes be more when it comes to repetitions in functional strength training. The number of repetitions you perform can impact the level of fatigue you experience during and after your workouts. Reducing fatigue is critical, especially when you're juggling endurance training with strength training.

    Consider incorporating lower-repetition, higher-intensity sets into your strength workouts. This approach can help you elicit a training response that requires less rest time, allowing you to get the most out of your limited training hours. By focusing on quality over quantity, you'll build strength and speed without overwhelming your body with excessive fatigue.

    Moreover, it's essential to listen to your body. Some days, you may find that you're not able to complete the full set of repetitions you had planned. It's okay to scale back and perform a fraction of the intended reps. This adjustment can still provide a valuable training stimulus while preventing overtraining and burnout.

    Maximum Intentionality for Optimal Results

    The final key to unlocking your speed potential through functional strength training is maximizing intentionality. This means tailoring your workouts to target the specific muscle fibers that are crucial for endurance sports performance.

    In endurance sports like running and triathlons, slow-twitch muscle fibers play a significant role in maintaining sustained effort. However, it's equally important to engage fast-twitch muscle fibers to access that burst of speed when needed. To achieve this, your strength training should focus on fatiguing slow-twitch fibers first before transitioning to fast-twitch dominant exercises.

    By alternating between exercises that target different muscle fiber types, you'll achieve a more balanced and effective training response. This approach not only enhances your overall strength but also primes your body to respond more efficiently to the demands of your sport. Whether you're sprinting to the finish line or conquering a challenging hill climb, the combined strength of both fiber types will be your secret weapon.

    Conclusion

    In the pursuit of speed and endurance excellence, functional strength training is your trusted ally. By following the four key principles outlined in this article—choosing functional exercises, balancing the training load, reducing repetitions strategically, and maximizing intentionality—you can unlock your full potential as a runner or triathlete.

    Remember, it's not just about getting stronger; it's about getting stronger in a way that directly translates to improved performance on race day. With the right functional strength training program, you can push your boundaries, achieve faster times, and conquer the toughest challenges, all while reducing the risk of injury. So, lace up your shoes, jump in the pool, and embrace the power of functional strength to become the best athlete you can be. Your speed goals are within reach—now, it's time to seize them.
    ]]>     Tue, 26 Sep 2023 12:44:00 GMT https://www.active-8.es/en/blog/?unlocking-speed-the-4-keys-to-functional-strength-training-for-runners-and-triathletes https://www.active-8.es/en/blog/rss/00000000D     <![CDATA[How do I build lean muscle without massing?]]> imblog

    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. The goal is to gain muscle while minimizing excessive fat gain. Here's how you can achieve this:

    Personalized Nutrition

    In order to gain lean muscle, we have to create a slight caloric surplus. While you don't need to consume excessive calories, a slight caloric surplus is still necessary to support muscle growth. A surplus of around 100-300 calories per day (we can determine the exact amount based on your age, weight, body type and other factors) to provide your body with the energy it needs for muscle repair as well as growth.

    Adjust your protein intake. Protein is crucial for muscle growth and repair. Consume adequate protein with each meal to support your body's needs. Aim for around 1.5 to 2.5 grams of protein per kg of your lean body mass. The exact amount depends again on factors such as gender, age, training load, workout frequency, body type etc.

    Adjust your carbohydrate and fat intake.  Focus on consuming complex carbohydrates and healthy fats to fuel your workouts and support overall energy levels.

    Strength Training

    Incorporate a structured strength training routine that targets all major muscle groups. Compound exercises like squats, lunges, deadlifts, bench presses, and rows are effective for stimulating muscle growth. By properly periodizing your training you will continuously create so-called "progressive overload", which is is essential for muscle adaptation. This means that by continuously challenging your muscles by increasing the weight, reps, or sets you perform over time, you will increase your muscle mass.
    Frequency: Aim to work each muscle group 2-3 times per week to maximize muscle growth stimulation.

    Moderate cardio can be incorporated in order to maintain cardiovascular health and prevent excessive fat gain. However, avoid excessive cardio as many studies have shown this most certainly hinders muscle growth by burning too many calories.

    Rest and Recovery

    Prioritize quality sleep, as it's crucial for muscle recovery and growth. Aim for 7-9 hours of sleep per night.
    Include regular rest days in your routine to allow your muscles to recover and grow.

    Body Composition Goals

    Focus on changes in body composition (muscle-to-fat ratio) rather than solely on the scale. Track measurements, photos, and how your clothes fit to gauge progress.
    And above all be patient. Building lean muscle takes time. As long as you are consistent with your approach, you will obtain results.Some people will gain muscle faster than others, as body type does play a big role in protein sintesis as well as other physiological and biochemical factors.

    Hydration and Nutrition Quality

    Drink enough water to support overall health and muscle function. While selecting foods, opt for nutrient-dense foods that provide vitamins, minerals, and antioxidants to support your body's recovery and growth. Remember that everyone's body is different, so it might take some trial and error to find the optimal approach for you. If you're uncertain about your specific needs, consider consulting with one of our certified nutritionists or fitness professionals to create a personalized plan that aligns with your goals, body type, age, gender and preferences.


    ]]>     Sat, 26 Aug 2023 11:41:00 GMT https://www.active-8.es/en/blog/?how-do-i-build-lean-muscle-without-massing- https://www.active-8.es/en/blog/rss/00000000C     <![CDATA[Q&A with the founder of Activate Personal Training. ]]> imblog


    Let's immediately dive into this Q&A session with Sascha Rado, founder of Activate Personal Training Studio in Barcelona and renowned health & performance coach.


    So I am a recreational runner and heard about M.A.F. recently. What does M.A.F. stand for and how can it improve my performance?

    In the context of the Maffetone Method, M.A.F. stands for "Maximum Aerobic Function." The Maffetone Method is an approach to endurance training developed by Dr. Philip Maffetone, a renowned coach and researcher. It focuses on optimizing aerobic function and improving endurance performance by training at an intensity level that maximizes fat burning and minimizes stress on the body. The Maximum Aerobic Function (MAF) is a key concept in this method. It refers to the maximum heart rate at which an individual can exercise while still primarily utilizing fat as a fuel source. By training at or below this heart rate, athletes aim to develop their aerobic base, improve fat metabolism, and enhance their endurance capacity. To determine an individual's MAF heart rate, Dr. Maffetone typically suggests subtracting their age from 180 and then making adjustments based on their fitness level, health status, and training history. The MAF heart rate serves as a guideline for training intensity, helping athletes avoid excessive stress and improve their aerobic fitness over time.


    In what way does this relate to or resemble the concepts presented in Iñigo San Millan's zone 2 training?

    Iñigo San Millan's Zone 2 training and the Maffetone Method share some similarities in terms of training intensity and aerobic development. Both approaches emphasize the importance of training at lower intensities to enhance aerobic capacity and fat metabolism. However, there are some differences in how they determine training zones. In the Maffetone Method, the Maximum Aerobic Function (MAF) heart rate is calculated using a formula that takes into account factors such as age, fitness level, health status, and training history. The MAF heart rate serves as a training threshold, and athletes are advised to stay below this heart rate during their workouts. On the other hand, Iñigo San Millan's Zone 2 training typically involves using lactate threshold or functional threshold power (FTP) to establish training zones. Zone 2 refers to an intensity level that is below the lactate threshold, where the body can effectively clear lactate and maintain a balance between aerobic and anaerobic energy systems. The specific heart rate associated with Zone 2 may vary depending on an individual's lactate threshold or FTP. While the overall goal of both approaches is to improve aerobic capacity, the methods for determining training intensity and heart rate zones differ. The Maffetone Method focuses on an individualized calculation of the MAF heart rate, while Iñigo San Millan's Zone 2 training typically involves establishing training zones based on lactate threshold or FTP.


    Could you perhaps provide a bit more in-depth comparisons?

    When comparing the Maffetone Method and Iñigo San Millan's Zone 2 training in terms of training intensity and aerobic development I would mainly look at the following variables:

    Training Intensity:
    • Maffetone Method: The Maffetone Method determines training intensity using the Maximum Aerobic Function (MAF) heart rate formula. It takes into account factors such as age, fitness level, health status, and training history. The MAF heart rate serves as a training threshold, and athletes are advised to keep their heart rate below this threshold during their workouts.
    • Zone 2 Training: Iñigo San Millan's Zone 2 training establishes training zones based on lactate threshold or functional threshold power (FTP). Zone 2 refers to an intensity level below the lactate threshold, where the body can efficiently clear lactate and maintain a balance between aerobic and anaerobic energy systems. The specific heart rate associated with Zone 2 varies depending on an individual's lactate threshold or FTP.

    Determining Training Zones:
    • Maffetone Method: The Maffetone Method calculates the MAF heart rate by subtracting the individual's age from 180 and making adjustments based on various factors. This approach aims to find the maximum heart rate at which an individual can exercise while primarily utilizing fat as a fuel source. Training intensity is then kept below this heart rate to optimize aerobic function and fat metabolism.
    • Zone 2 Training: Zone 2 training determines training zones based on an individual's lactate threshold or FTP. These thresholds are typically determined through physiological testing or performance assessments. The heart rate associated with Zone 2 is generally set at a percentage of the lactate threshold or FTP, often around 70-80% of the threshold heart rate.

    Focus on Aerobic Development:
    • Maffetone Method: The Maffetone Method places a strong emphasis on developing the aerobic system. By training at or below the MAF heart rate, the method aims to improve aerobic fitness, enhance fat metabolism, and build a solid aerobic base. This approach emphasizes the importance of efficient fat utilization for energy during endurance activities.
    • Zone 2 Training: Zone 2 training also prioritizes the development of aerobic capacity. By training below the lactate threshold, athletes can stimulate adaptations that improve the body's ability to use oxygen, enhance mitochondrial function, and increase endurance performance. This approach aims to strike a balance between aerobic and anaerobic energy systems, optimizing endurance capacity.

    While both approaches share a focus on aerobic development and training at lower intensities, the Maffetone Method's MAF heart rate calculation is based on individual factors, while Zone 2 training typically relies on lactate threshold or FTP testing to establish training zones. Athletes can choose the approach that aligns best with their preferences and available resources for determining training intensity.


    Is Zone 2 Training therefore a more accurate method given the fact athletes measure blood lactate levels?

    Zone 2 training, which incorporates lactate threshold testing, can provide a more accurate and individualized approach to determining training intensity compared to the Maffetone Method's MAF heart rate calculation. Here's why:

    Lactate threshold testing involves measuring blood lactate levels at increasing exercise intensities to identify the point at which lactate begins to accumulate in the bloodstream. This threshold indicates the transition from predominantly aerobic to anaerobic energy production. By determining an athlete's lactate threshold, specific training zones can be established, including Zone 2. This method allows for a more precise and individualized assessment of training intensity based on physiological markers. Furthermore, l    actate threshold testing  provides information about an individual's unique physiological response to exercise. It helps identify the intensity at which an athlete can sustain an effort for an extended period. By establishing personalized training zones based on lactate threshold, athletes can target specific physiological adaptations, optimize training stimulus, and enhance their endurance performance. Lastaly I look at adaptability to fitness level and progression. Lactate threshold testing allows for the adjustment of training zones as an athlete's fitness level improves. As the lactate threshold increases with training, the corresponding heart rate or power associated with Zone 2 can be adjusted accordingly. This adaptability ensures that the training intensity remains appropriate and effective as the athlete's aerobic capacity improves over time. It's important to note that lactate threshold testing requires specialized equipment and expertise to conduct accurately. While it offers a precise approach, it may not be readily accessible to all athletes. In such cases, the Maffetone Method's MAF heart rate calculation can provide a useful guideline for training at a lower intensity, emphasizing aerobic development and fat metabolism.
    Ultimately, the choice between the Maffetone Method and Zone 2 training depends on the athlete's preference, available resources, and training goals. Both approaches can be effective in enhancing aerobic capacity and improving endurance performance when applied correctly.


    Is there a method favored by runners vs. cyclists vs. triathletes for example? Or is there a difference between the methods professional vs. recreational athletes use?  

    The choice of training method, such as the Maffetone Method or Zone 2 training, can vary among different sports disciplines, as well as between professional and recreational athletes. While there is no definitive divide, here's a general overview of how I think certain training methods may be favored by different groups:

    Runners: Many runners, both professional and recreational, utilize a variety of training methods depending on their goals, preferences, and training philosophies. Some may incorporate the Maffetone Method or Zone 2 training to focus on aerobic development and endurance capacity. Others may employ interval training, tempo runs, or speed workouts to improve speed, anaerobic capacity, and race-specific performance.

    Cyclists: Cyclists, particularly those engaged in endurance disciplines like road cycling or long-distance cycling events, often prioritize aerobic development and efficiency. Zone 2 training, based on lactate threshold or FTP, is commonly used to enhance endurance capacity and sustainable power output. Additionally, structured interval training and hill repeats are frequently employed to improve power, strength, and speed on the bike.

    Triathletes: Triathletes participate in multi-sport events that combine swimming, cycling, and running. Training approaches among triathletes can vary widely depending on individual strengths, weaknesses, and race distances. Aerobic development and endurance training methods like the Maffetone Method or Zone 2 training are commonly utilized. Triathletes may also incorporate sport-specific training sessions, brick workouts (consecutive swim-bike or bike-run sessions), and transitions to prepare for the demands of their races.

    Professional vs. Recreational Athletes: The training methods used by professional athletes often involve more individualized and scientific approaches. They may have access to specialized coaches, sports scientists, and physiological testing to fine-tune their training zones and intensities. Professionals often incorporate a wide range of training methods tailored to their specific event and performance goals. Recreational athletes, on the other hand, may adopt more simplified or accessible training approaches, including the Maffetone Method or Zone 2 training, to improve their fitness and enjoy their chosen sport.

    The preferences and practices of athletes can vary significantly, and there are no strict boundaries. Athletes often experiment with different training methods and adapt their approach based on personal experience, performance feedback, and the guidance of coaches or experts in their respective sports. The most effective training method ultimately depends on individual factors, including goals, fitness level, available resources, and personal preference.


    Apart from the Maffetone and Zone 2 Training methods, what other training methods can you name?

    There are several other effective training methods utilized by athletes to enhance their performance and fitness. Notable training methods include: High-Intensity Interval Training (HIIT): HIIT involves alternating periods of high-intensity exercise with short recovery periods. It is a time-efficient training method that can improve aerobic and anaerobic fitness, increase metabolic rate, and enhance cardiovascular performance. HIIT workouts can be tailored to various sports and fitness levels. Fartlek Training: Fartlek, a Swedish term meaning "speed play," involves incorporating intervals of varying intensity into a continuous training session. It combines periods of faster-paced running or cycling with slower recovery segments. Fartlek training is flexible, allowing athletes to adapt their intensity and duration based on terrain, personal preference, and training objectives. Long Slow Distance (LSD) Training: LSD training involves performing prolonged workouts at a low to moderate intensity. It aims to improve aerobic endurance, develop slow-twitch muscle fibers, enhance fat utilization, and promote mental resilience during prolonged efforts. LSD training is commonly used in endurance sports such as distance running, cycling, and swimming. Tempo Training: Tempo training involves sustained efforts at a steady pace slightly below lactate threshold or comfortably hard intensity. It helps improve lactate clearance, raise lactate threshold, and enhance endurance performance. Tempo runs, rides, or swims are typically sustained for 20-60 minutes at a challenging but sustainable pace. Interval Training: Interval training involves alternating periods of high-intensity effort with periods of rest or lower intensity. It can be structured in various ways, such as short, intense efforts followed by brief recovery periods or longer intervals at near-maximal effort. Interval training improves anaerobic capacity, speed, power, and overall fitness. Strength Training: Strength training involves exercises that target muscular strength, power, and endurance. It helps improve athletic performance, injury prevention, and overall functional strength. Strength training can be incorporated using bodyweight exercises, resistance training machines, free weights, or functional training methods. Lastly Cross-Training: Cross-training involves participating in activities other than the primary sport to improve overall fitness, prevent overuse injuries, and provide variety in training. For example, a runner may include swimming or cycling in their routine to complement their running workouts. These are just a few examples of effective training methods. Different sports, athletes, and training goals may require unique training approaches and combinations of methods. It's essential to tailor training programs to individual needs, seek guidance from experts or coaches, and gradually progress to avoid overtraining and maximize performance gains.


    How can these methods benefit non-athletes, such as busy professionals for example?

    These training methods can benefit inactive people in various ways, as many of these methods, such as HIIT, Fartlek training, and interval training, are time-efficient options for individuals with busy schedules. They allow for effective workouts in shorter durations, making it easier to fit exercise into a hectic lifestyle. These training methods can also enhance cardiovascular fitness, increase metabolic rate, and improve overall health markers, such as blood pressure, cholesterol levels, and insulin sensitivity. Regular exercise can reduce the risk of chronic diseases and promote overall well-being. Exercise has significant stress-relieving and mood-boosting effects. Engaging in any of these training methods can provide a break from work-related stress, improve focus and productivity, and contribute to better mental health and resilience. Incorporating these training methods, particularly those that involve higher intensity intervals or strength training, can support weight management goals. They help increase calorie burn, improve metabolism, build lean muscle mass, and enhance body composition. Strength training, including weightlifting and functional training, can benefit sedentary people by promoting better movement mechanics, increasing bone density, and reducing the risk of injuries related to daily activities or sedentary lifestyles. It helps build overall strength, stability, and functional fitness. All of the aforementioned training methods offer variety and versatility in workouts, making exercise more engaging and enjoyable. Trying different methods can keep individuals motivated and prevent boredom or plateaus in their fitness routines. Engaging in regular exercise, regardless of the training method, contributes to improved energy levels, better sleep patterns, enhanced cognitive function, and increased self-confidence. These benefits positively impact overall well-being and quality of life. Of course, it is very important to consider individual fitness levels, goals, and any specific health concerns when incorporating these training methods. Consulting with a fitness professional or seeking guidance from experts can ensure proper form, progression, and safety in training programs tailored to individual needs.


    What about benefits to cardiovascular health or for example metabolic health i.e. mitochondrial biogenesis?

    The training methods I mentioned before offer significant benefits to cardiovascular health and can contribute to mitochondrial biogenesis, the process of increasing the number and efficiency of mitochondria in cells. There are several ways as to how they can impact these aspects:

    A) Cardiovascular Health: Many of these training methods, such as HIIT, Fartlek training, and tempo training, place a strong emphasis on improving cardiovascular fitness. They challenge the cardiovascular system by increasing heart rate, improving oxygen uptake, and enhancing the efficiency of the heart and lungs. Regular participation in these methods can lead to improved cardiovascular function, increased stroke volume, enhanced cardiac output, and better overall cardiovascular health.

    B) Mitochondrial Biogenesis: Mitochondria are the powerhouses of cells responsible for energy production. Engaging in endurance-based training methods, such as Zone 2 training, long slow distance (LSD) training, and tempo training, can stimulate mitochondrial biogenesis. These methods specifically target the aerobic energy system, requiring the utilization of oxygen and promoting the development of more efficient mitochondria. With regular training, the capacity for energy production in the mitochondria increases, leading to improved endurance performance and overall cellular function.

    C) Oxidative Capacity: Endurance-focused training methods that emphasize aerobic development, such as Zone 2 training and LSD training, enhance oxidative capacity. These methods promote the utilization of fatty acids as a fuel source, leading to improved fat metabolism and a decreased reliance on carbohydrates during exercise. The increased oxidative capacity allows for prolonged endurance efforts, delays the onset of fatigue, and supports overall cardiovascular and metabolic health.

    D) VO2 Max Improvement: VO2 max, the maximum amount of oxygen an individual can utilize during intense exercise, is an important indicator of cardiovascular fitness. Training methods like HIIT and interval training, which involve brief, intense efforts followed by recovery, have been shown to significantly increase VO2 max. These methods improve the body's ability to transport and utilize oxygen, enhancing aerobic capacity and performance potential.

    Overall, these training methods can have substantial positive impacts on cardiovascular health, mitochondrial biogenesis, oxidative capacity, and VO2 max. However, it's important to note that individual responses may vary, and the duration, frequency, and intensity of training play significant roles in achieving these benefits. A progressive approach, appropriate for an individual's fitness level and goals, along with consistency and proper recovery, is crucial for maximizing cardiovascular adaptations and mitochondrial function.


    What is the difference between mitochondrial biogenesis and mitochondrial function? How does both concepts relate to the aforementioned training methods?

    Mitochondrial biogenesis and mitochondrial function are related concepts but represent different aspects of mitochondrial health and performance. Let me quickly give you a breakdown of the differences between the two and their relationship to the training methods mentioned:

    Mitochondrial biogenesis refers to the process by which new mitochondria are formed within cells. It involves an increase in the number of mitochondria, as well as the replication and division of existing mitochondria. This process is influenced by various factors, including exercise, metabolic demands, and cellular signaling pathways. Training methods that emphasize endurance and aerobic capacity, such as Zone 2 training, long slow distance (LSD) training, and tempo training, have been shown to stimulate mitochondrial biogenesis. By consistently challenging the aerobic energy system, these training methods provide a stimulus for the body to adapt and increase mitochondrial content within cells. Mitochondrial function refers to the efficiency and effectiveness of the existing mitochondria in generating ATP (adenosine triphosphate), the energy currency of cells. It encompasses processes such as oxidative phosphorylation, the electron transport chain, and the production of ATP. Mitochondrial function is influenced by factors such as the density of mitochondria, the integrity of mitochondrial membranes, and the activity of enzymes involved in energy production. Training methods that target aerobic capacity, such as Zone 2 training and tempo training, enhance mitochondrial function by improving the efficiency of ATP production and utilization within mitochondria. As to the relationship to the training methods we spoke about earlier: training methods that stimulate mitochondrial biogenesis, such as Zone 2 training, long slow distance (LSD) training, and tempo training, promote the formation of new mitochondria within cells. This increase in mitochondrial content enhances the overall capacity for energy production and supports improved endurance performance. Training methods that emphasize aerobic capacity and mitochondrial function, such as Fartlek, HIT, HIST and tempo training, enhance the efficiency of existing mitochondria. These methods improve oxidative phosphorylation and ATP production, leading to better energy utilization, increased endurance capacity, and improved overall mitochondrial function. Both mitochondrial biogenesis and mitochondrial function are interrelated and mutually dependent. The formation of new mitochondria (biogenesis) contributes to increased mitochondrial function, and improved mitochondrial function supports the optimal performance of existing mitochondria. Together, these processes play a crucial role in energy production, aerobic capacity, and endurance performance.


    How do these then relate to longevity and disease prevention, I am thinking cancer, diabetes, heart disease, etc?

    Mitochondrial health, including mitochondrial biogenesis and function, plays a significant role in longevity and disease prevention. Mitochondrial dysfunction has been implicated in the aging process and age-related diseases. As we age, mitochondrial function tends to decline, leading to decreased energy production and increased production of reactive oxygen species (ROS), which can cause cellular damage. By promoting mitochondrial biogenesis and optimizing mitochondrial function through exercise and training methods, it is believed that the aging process can be attenuated or slowed down. Regular physical activity, including endurance training methods, has been associated with improved mitochondrial health and longevity. Mitochondrial dysfunction is also closely linked to cancer development and progression. Dysfunctional mitochondria can affect energy metabolism, promote genomic instability, and impair cell death mechanisms. Exercise and training methods that promote mitochondrial biogenesis and optimize mitochondrial function may have beneficial effects in cancer prevention and adjunctive cancer treatment. Regular exercise has been associated with a reduced risk of certain cancers and improved outcomes in cancer patients. Mitochondrial dysfunction is furthermore implicated in the development of insulin resistance and type 2 diabetes. Impaired mitochondrial function can lead to reduced glucose utilization and increased lipid accumulation, contributing to metabolic abnormalities. Training methods that improve mitochondrial function, such as aerobic exercise and high-intensity interval training (HIIT), have been shown to enhance insulin sensitivity and glucose metabolism. Regular exercise can help prevent or manage diabetes by improving mitochondrial health and metabolic function. Lastly, mitochondrial dysfunction is implicated in various cardiovascular diseases, including heart failure, ischemic heart disease, and cardiomyopathies. Impaired mitochondrial function can lead to decreased energy production, oxidative stress, and cellular damage in the heart muscle. Exercise and training methods that promote mitochondrial biogenesis and optimize mitochondrial function can enhance cardiac energy metabolism, improve heart function, and reduce the risk of cardiovascular diseases. Regular aerobic exercise, such as Zone 2 training and tempo training, has been associated with a lower incidence of heart disease and improved cardiovascular health. While exercise and training methods can have positive effects on mitochondrial health, they should be considered as part of a comprehensive approach to overall health and disease prevention. Factors such as a balanced diet, stress management, and regular medical check-ups are also crucial for maintaining longevity and reducing the risk of various diseases.


    Is there anything else you want to add? Any tip or advice for the readers?

    Consistency in your training routine is essential for achieving long-term benefits. Aim to incorporate regular exercise into your lifestyle and make it a priority. Consistent effort over time yields the best results. When starting a new training method or increasing the intensity of your workouts, prioritize gradual progression. Avoid sudden, excessive increases in training volume or intensity, as it can increase the risk of injury or burnout. Gradually build up your fitness level and allow your body time to adapt. Pay attention to your body's signals and adjust your training accordingly. Rest and recovery are as important as the training itself. If you feel overly fatigued, experience persistent pain, or notice any concerning symptoms, consult with a healthcare professional or fitness expert. Tailor your training method and intensity to your individual needs, goals, and fitness level. What works for someone else may not work the same way for you. Consider seeking guidance from a qualified coach or fitness professional who can provide personalized advice and help you optimize your training. Find activities and training methods that you enjoy. Physical activity should be a source of pleasure and fulfillment, not just a means to an end. Choose activities that align with your interests and make your fitness journey enjoyable and sustainable. Remember that exercise is just one component of a healthy lifestyle. Pay attention to other aspects of your well-being, such as nutrition, sleep, stress management, and maintaining a balanced lifestyle. Taking a holistic approach to your health will support your overall fitness and performance. If you're new to exercise or have specific goals or health considerations, consider consulting with a qualified fitness professional, coach, or healthcare provider. They can provide expert guidance, help you design an appropriate training program, and ensure that you're exercising safely and effectively. Remember, everyone's journey is unique, and it's important to find what works best for you. Stay motivated, stay consistent, and enjoy the many benefits that regular exercise and training can bring to your life.

    ]]>     Mon, 12 Jun 2023 09:42:00 GMT https://www.active-8.es/en/blog/?q-a-with-the-founder-of-activate-personal-training-- https://www.active-8.es/en/blog/rss/00000000B     <![CDATA[Unlock Your Full Potential: The Transformative Benefits of Hiring a Personal Trainer]]> imblog
    Welcome to Activate personal training studio, where we are dedicated to helping you achieve your fitness goals and unleash your true potential. In today's fast-paced world, it's common for individuals like yourself to feel time-famished, stressed, overweight, unfit, and lacking the motivation to make a change. 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. By investing in the guidance of a personal trainer, you can reclaim your health, overcome obstacles, and ultimately experience life-altering results.

    Expert Guidance and Customized Programs:

    One of the most significant advantages of working with a personal trainer is the access to expert guidance. Trainers possess extensive knowledge and experience, allowing them to create personalized fitness programs tailored to your unique needs, preferences, and goals. Whether you're looking to shed excess weight, build muscle, improve flexibility, or increase overall fitness, your personal trainer will develop a plan specifically designed to maximize your success. With their expertise, you can optimize your workout routine, avoid injury, and ensure efficient use of your limited time.

    Time Efficiency and Accountability:

    As a busy professional, time is a valuable commodity that often feels in short supply. Balancing work, family, and personal commitments can make it challenging to prioritize your health and fitness. This is where a personal trainer becomes an invaluable asset. By working with a trainer, you can optimize your workout sessions, making the most of every minute spent in the gym. They will develop efficient and effective workouts that deliver maximum results within your limited time frame. Additionally, personal trainers provide accountability and motivation, ensuring that you remain consistent and committed to your fitness journey, even when life gets chaotic.

    Tailored Nutrition and Lifestyle Guidance:

    Physical exercise alone is not enough to achieve optimal health and fitness. Proper nutrition and a balanced lifestyle play a crucial role in achieving long-lasting results. Personal trainers go beyond just workout sessions; they offer comprehensive guidance on nutrition, helping you develop healthy eating habits and make informed choices. With their expertise, they can develop personalized meal plans, recommend appropriate supplements, and offer lifestyle advice that complements your fitness goals. By addressing your overall well-being, personal trainers empower you to make sustainable changes and achieve lasting results.

    Motivation and Overcoming Plateaus:

    Staying motivated during your fitness journey can be challenging, especially when faced with the pressures and demands of everyday life. Personal trainers act as your dedicated cheerleaders, providing the encouragement and support needed to keep pushing forward. They will challenge you to step outside your comfort zone, set realistic goals, and celebrate every milestone along the way. Additionally, when you encounter plateaus or obstacles, your trainer will be there to guide you through, offering fresh perspectives, modifying your program, and reigniting your motivation.

    Well-being and Stress Management:

    The benefits of hiring a personal trainer extend beyond physical fitness. Engaging in regular exercise has been proven to reduce stress, increase energy levels, and improve mental well-being. For professionals with a demanding lifestyle, prioritizing self-care is crucial. Personal trainers understand the correlation between physical and mental health, and they can incorporate stress management techniques into your fitness regimen. Through activities such as mindfulness, meditation, and relaxation exercises, you can find balance, release tension, and experience the transformative power of holistic well-being.

    Conclusion:

    Hiring a personal trainer is a powerful investment in your health, well-being, and overall quality of life. By enlisting the expertise of a personal trainer, you gain access to customized fitness programs, time efficiency, accountability, tailored nutrition guidance, and a source of unwavering motivation. Also remember that investing in your health and fitness is not a luxury—it's a necessity. As you embark on this transformative journey with a personal trainer, keep in mind the wise words of Aristotle: "We are what we repeatedly do. Excellence, then, is not an act, but a habit." By making the choice to prioritize your well-being and partner with a personal trainer, you are cultivating the habits of excellence that will propel you towards your goals, both in fitness and in life. Take the first step today and unlock your full potential.
    ]]>     Wed, 10 May 2023 10:09:00 GMT https://www.active-8.es/en/blog/?unlock-your-full-potential--the-transformative-benefits-of-hiring-a-personal-trainer https://www.active-8.es/en/blog/rss/00000000A     <![CDATA[Mastering Undulated Terrain: How to Safely Navigate Ruts and Prevent Foot and Leg Injuries]]> imblog
    Introduction: 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, especially if you already struggle with pronation. In this post, we'll explore some valuable insights to help you avoid foot and leg injuries while running on undulating terrain. By implementing these tips, you'll be able to maintain a healthy stride and enjoy your runs to the fullest.

    1. Choose the Right Footwear: Selecting the appropriate running shoes is crucial for preventing injuries, particularly on uneven surfaces. Look for shoes that offer excellent stability and support. Consider models with built-in pronation control features or consult a specialty running store for professional shoe fitting advice. Additionally, ensure your shoes provide ample cushioning to absorb impact forces, reducing the strain on your feet and legs.

    2. Strengthen Your Feet and Ankles: Building strength in your feet and ankles can improve stability and reduce the risk of injuries. Incorporate exercises like toe curls, calf raises, and ankle rotations into your training routine. These exercises will help enhance the muscles and tendons responsible for supporting your arches, reducing the impact of pronation.

    3. Mind Your Running Form: Maintaining proper running form becomes even more crucial when navigating undulating terrain. Focus on keeping your posture upright, engaging your core, and maintaining a slight forward lean. Ensure your foot lands underneath your body, as opposed to reaching too far forward or landing on your heel. Shortening your stride and increasing your cadence can also minimize the time your feet spend on the ground, reducing the risk of getting caught in ruts.

    4. Stay Alert and Adjust: When running on uneven surfaces, pay close attention to the terrain ahead. Keep an eye out for ruts, potholes, or any other potential obstacles that may affect your stride. Adjust your stride and foot placement accordingly, aiming to avoid stepping directly into ruts whenever possible. By staying vigilant, you can proactively navigate the uneven terrain and reduce the risk of pronation-related injuries.

    5. Vary Your Running Routes: Running on the same routes with consistent ruts can lead to repetitive stress injuries. To prevent this, try to vary your running routes and surfaces. Seek out different trails, paths, or even a local track with a more even surface. By exposing your feet and legs to different terrains, you'll challenge different muscle groups, improve overall strength, and reduce the strain on specific areas prone to injury.

    6. Strengthen Your Entire Body: A well-rounded strength training program that targets your entire body is essential for injury prevention. Engage in exercises that improve your core strength, gluteal muscles, and leg muscles. By strengthening these areas, you'll provide better support and stability to your feet and ankles, reducing the impact of pronation.

    7. Recovery and Self-Care: Don't overlook the importance of post-run recovery and self-care. Incorporate activities such as stretching, foam rolling, and massage into your routine. These practices can help release tension, improve flexibility, and promote overall recovery. Taking care of your body after each run will minimize the chances of developing foot and leg injuries caused by running on undulating terrain.

    Conclusion:

    Running on undulating terrain can be a thrilling experience, but it's crucial to be mindful of potential foot and leg injuries, especially if you struggle with pronation. By following these tips, including choosing suitable footwear, strengthening key muscle groups, maintaining proper form, and being attentive to the terrain, you can reduce the risk of injury and enjoy your runs with confidence. Remember, it's essential to listen to your body, gradually increase your mileage, and seek professional advice if you experience persistent pain or discomfort. Prioritize injury prevention, and you'll be able to conquer any undulating terrain that comes your way. Happy running!
    ]]>     Tue, 09 May 2023 09:51:00 GMT https://www.active-8.es/en/blog/?mastering-undulated-terrain--how-to-safely-navigate-ruts-and-prevent-foot-and-leg-injuries https://www.active-8.es/en/blog/rss/000000009     <![CDATA[OBESITY: What causes obesity? And what can be done about it? ]]> imblog
    INTRODUCTION

    Obesity is a matter of psychology at least as much as it is one of physiology. Changing one's lifestyle is not just a simple and straightforward sequence of technicalities that can be easily implemented. In order to begin a process of change, one must first understand the mindset and emotional challenges involved. One of the most common perceptions that stand in the way of change is that of being powerless; the feeling that any efforts are futile and change is impossible. This kind of fatalism will only lead to despair and inaction. Overcoming it is the first step towards lasting change. However, it is not an easy one. Truly believing that one can live differently (with different habits and routines) is difficult because one's self-perception is linked to old and current habits. Leaving them behind requires redefining oneself to a certain extent. Habits play a central role since they are not only ‘automated actions’ but RITUALS that form part of people's identity. Although these habits may be harmful, they also provide a sense of comfort and security; compensating for negative emotions such as anxiety, for example. Even harmful habits serve a psychological function and cannot simply be changed from one day to the next. Although habits (much like addiction) can be detrimental to oneself, it is frightening to leave them behind because, on an emotional level, it means leaving part of yourself behind and stepping into unknown territory. One's social and family circle also plays an important role and must be considered. Those closest to you know you the way you are and have been for a long time (maybe most of your life). Although they would probably not want to stand in the way of you transforming your life for the better, their perception of you can be quite rigid. Being overweight (however problematic it may be) is part of one's social identity. Letting that aspect of yourself die and redefining yourself requires a drastic change in self-perception as well as the way in which others see you. A supportive and understanding social environment is therefore extremely important and if it is not provided, creating clear boundaries can be helpful. In terms of culture, some current trends and parts of mainstream culture (especially in the media or on social media) blame obese people entirely for their condition and show little to no empathy. Feeling judged, rejected and shamed by other people will probably not help with any positive changes. Other movements (anti fat shaming, body consciousness...) excuse them entirely and blame society, industry, government, capitalism, social norms, etc... thus removing all responsibility and agency from them. Emotionally, this may seem easier in the short term but it is absolutely counterproductive in the long term and detrimental to solving the problem on an individual level.


    What a person with obesity may need or look for in order to start their transformation:

    ● EMPOWERMENT: The belief that you CAN change your current situation and a concrete understanding of how it can be done.
    ● EXPERTISE: Knowledgeable and experienced professionals who have a tried and tested METHOD that breaks down the long-term goals into smaller, more achievable steps
    ● PATIENCE: Someone who UNDERSTANDS your situation and how you might feel, and provides an alternative, more hopeful, perspective.
    ● TRUST: Someone you feel comfortable sharing your true thoughts and feelings with. Someone you can relate to on a human level; not someone who seems so perfect you would feel ashamed to talk freely to about your needs.
    ● HONESTY: A supporting environment of people who will provide HONEST answers and feedback. Not someone who tells you what you want to hear but someone who will tell you what you need to hear in a positive, non-judgemental way.
    ● A PLAN: Someone who provides you with viable SOLUTIONS and a well-designed easy-to-follow PLAN instead of unrealistic programs that might throw you into the mental and/or physical abyss

    We all know what obesity looks like superficially and those who are overweight themselves know all too well what the psychological and practical implications are. But 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.  What are the physiological processes, dysfunctions and pathologies related to obesity? and, most importantly, what can be done about it? Knowledge is power, they say and in order to change something, one must first understand it. This article aims to:

    A. provide a brief and clear explanation of the fundamental evolutionary, societal and physiological processes that appear to be linked to obesity, and
    B. describe in simple, actionable terms what someone who suffers from obesity and metabolic disease can do in order to improve their health, well-being and life expectancy.

    WHAT EXACTLY IS OBESITY?

    The World Health Organisation (WHO) defines obesity as "abnormal or excessive fat accumulation that presents a risk to health". A Body Mass Index (body weight to height ratio) of over 25 is considered overweight, while a BMI of over 30 is defined as obese". This, however, is a rather crude and superficial definition which mostly fails to convey the underlying causes, physiological implications and consequences of the phenomenon.

    GENERAL HEALTH

    Being overweight certainly has an array of negative impacts on one's every-day life. Technically, however, obesity (or bodyfat per-se) is not the cause but simply ONE (very visible) symptom of underlying metabolic and hormonal dysfunctions which are closely related to a host of so-called ‘non-communicable’ (non infectious) diseases (NCDs). According to experts, NCDs have become “the leading cause of death worldwide and represent an emerging global health threat.” [Ref.]

    Non-communicable diseases related to obesity include:

    • Metabolic disease and inhibited functioning of the cells; for example Insulin resistance and Type 2 Diabetes (a key factor which will be explained in more detail further on)
    • Hormonal imbalances
    • Cardiovascular diseases such as High blood pressure, atherosclerosis, coronary heart disease, arrhythmia  & stroke,
    • Cancer,
    • and even Dementia

    In a 2021 publication, the Center for Disease Control and Prevention (CDC) stated that “Deaths from NCDs now exceed deaths from all communicable (infectious) diseases combined. NCDs kill 41 million people each year, equivalent to over 7 out of 10 deaths worldwide”.

    Of course, not all of these deaths are directly caused by obesity but based on the latest research, a close causal relation between obesity and NCDs seems undeniable. [Ref.]. According to recent statistics, Type 2 Diabetes alone kills on average one person every six seconds around the world. [Ref.]

    STATISTICS

    A look at global statistics reveals the extent to which obesity and metabolic diseases are affecting populations around the world. According to the World Health Organisation,
    • 36.2 % of all adults in the United States are obese (well over a third of the total adult population!)
    • In the UK the number lies at 27.8 %
    • In Spain at 23.8 %
    • And in germany Germany, 22.3 % of all adults are obese. [Ref.]

    Meanwhile, childhood obesity is becoming more and more prevalent as well. Being overweight from an early age significantly increases the risk of developing life-threatening conditions later on. A Swedish study from 2019 showed that “individuals who are obese during childhood have an increased risk of death by early adulthood” [Ref.]. Estimates suggest that in 2017, one in five children globally were overweight [Ref.]


    HOW DID WE END UP HERE?

    It is, of course, true that some people have a genetic disposition for easily accumulating body fat (as explained from an evolutionary perspective further on). Some people are born with metabolic conditions such as Type 1 Diabetes which increase their likelihood of becoming obese and developing other chronic diseases [Ref.]
    Also, certain medications may lead to increased body fat accumulation, water retention and negative metabolic side effects. Cultural, economic, educational, psychological factors also play an important role in relation to physical health and should not be downplayed.

    But  these factors often lie outside of the control of the individual who is affected by them. The concrete mechanisms that need to be understood in order for anyone who suffers from obesity or related health conditions to begin to change their situation are described below.


    ENERGY BALANCE

    Technically, gaining or losing weight (body fat), depends on our ‘energy balance’ i.e. calories consumed vs. calories burned. Generally speaking, if we take in more calories through our diet than we are able to burn on a daily basis (resulting in a ‘positive energy balance’), the excess calories will be stored as body fat. If the amount of calories we consume is equal to the amount we burn, we will maintain our body weight and body fat percentage. If we consume less calories than the body requires to cover the energy demands of physical activity, brain activity, tissue repair and maintenance, as well as other physiological and metabolic processes, we enter into a ‘calorie deficit’ and the body will start to mobilise its energy reserves. If we maintain a negative energy balance over an extended period of time, we will therefore lose weight.
    This logic is based on physics (the laws of thermodynamics) and while it is fundamentally true, it is not the only cause of over-eating; as an explanation it is not incorrect but it is incomplete. In order to appreciate the true complexity of the topic, we have to delve a little deeper. [Ref.]

    EVOLUTION

    Throughout human history, food was scarce and had to be hunted, gathered or worked for by means of agriculture. Therefore, the human body (metabolism) has evolved to be as energy-efficient as possible, storing excess calories as fat for surviving periods without food.
    Obesity (or the tendency to accumulate body fat)  has been genetically selected for throughout evolution because individuals who are good at storing energy, were more likely to survive periods of famine. By the same logic of evolutionary food scarcity, our instincts (‘tastes’) have evolved to favour and seek out calorie rich, ‘nourishing’ food [Ref.].
    Combine these evolutionary factors with the ‘modern industrialised diet’ and a global culture of sedentary work and leisure, convenience, consumerism and psychological stress and you have the ideal recipe for what is now referred to as the ‘obesity epidemic’. Let's take a minute to look at the kind of food that millions of people around the world (particularly poorer demographics) consume on a daily basis.

    PROCESSED, OVER-ABUNDANT FOOD

    In the United States, overweight and obesity soared during the 1980s and 1990s [Ref.], coinciding with the rise of fast food. From a scientific perspective, though, correlation does not necessarily imply causation. To better understand the situation we find ourselves in as a modern society, the following factors must be considered:
    In most developed countries today, there is an over-abundance of food. Particularly processed and packaged food products are readily available and all too easily consumed. Whether you go to a fast food restaurant, buy canned or packaged meals at the supermarket and simply heat them up in the microwave or pick up a ‘snack’ at the convenience store; calories are not hard to come by and practically no physical activity is required in order to obtain them.

    HYPER-PALATABLE JUNK FOOD

    Processed food products are designed for excess consumption by fooling our senses and hijacking our evolutionary tendency to seek out calorie dense foods. It is no exaggeration to say that within every company in the food industry, teams and entire departments of food technicians are continuously working on and refining recipes for products that ‘tickle our senses’ in such a way that we find it almost impossible to resist consuming them. Every aspect of these food products is carefully designed to make us buy more; their appearance, texture, consistency, taste, smell and even the effect of their ingredients on our bio-chemistry.

    CALORIC DENSITY

    Processed foods are also easily over-consumed because they contain far more calories per gram than natural foods. Their ratio of calories to satiety effect is extremely high meaning that they contain a disproportionately high number of calories relative to how full they make you feel and for how long that feeling of satiety/fullness lasts before the appetite for more kicks in. Natural foods tend to contain less calories per gram and are more satiating. Processed foods generally contain far more calories per gram while the feeling of satiety (or ‘fullness’) we get from them does not last very long. This is, in part, due to the effect that their chemical composition has on our metabolism and endocrine system (more on that later) but also because they contain less dietary fiber and are easily digested.

    Most of the calories contained in highly processed foods (in particular sugar and other forms of simple carbohydrates) become available to the body far too quickly because they hardly require digestion. Unless you are extremely physically active, these calories will be  stored as body fat since they cannot be used as quickly as they become available to the cells.

    LOW NUTRITIONAL VALUE

    Ironically, it is rather common for overweight and obese individuals to also suffer from micronutrient deficiency [Ref.].  While processed foods deliver an excess of calories, they contain little to no essential vitamins, minerals and trace elements, all of which are of vital importance to the normal functioning of cells and organs. ‘Empty calories’ truly are a hallmark of the modern industrial diet and the term ‘junk food’ seems to be quite appropriate indeed.

    COMMERCIAL INTEREST; SELLING OBESITY

    Logically, it is far more profitable to sell food products that are high in processed carbohydrates, salt, fat and sugar, have a longer shelf life and are literally addictive than it is to sell wholesome, natural foods which have an expiry date and are not addictive [Ref.].

    The goal of this article is not to digress into political debates about the food industry, its policies and social responsibility (or lack thereof). However, in order to give you a complete and realistic impression of the issue at hand, it is probably worth mentioning that large multi-million dollar food companies represent an interest group with significant political leverage. There can be little doubt that they are investing in legal teams and lobbyists to influence the regulations placed on the industry in their favour.
    [If you are interested in a more detailed account of the political and socio-economic aspect of this topic, you might enjoy watching this documentary which offers a rather critical view.]

    CONVENIENCE AND SEDENTARISM

    Not only are empty calories available to us literally at every corner, but we also live increasingly sedentary lifestyles. More and more people have sedentary jobs which require them to sit down almost all day every day. Most of these people will commute to work in their car, with public transport or with an electric scooter; the latest convenience gadget, allowing us to move from A to B without really moving. If we cannot be bothered to take the stairs, there will probably be an escalator to stand on and when, at the end of a long and psychologically draining workday, we want to ‘unwind’, we are quite likely to do so by getting comfortable on the couch and watching Netflix.
    The lives of most people in the developed world are becoming less and less physical. In fact, we have developed to such an extent that we hardly have a use for our physical bodies at all anymore.

    Our lives are, however, far from stress free. Workloads, economic pressure, competitiveness, day-to-day frustrations, and worries about the future make for a rather stressful and ‘busy’ lifestyle. Under such circumstances, many people will find it hard (practically or psychologically) to keep up with healthy routines such as cooking fresh, natural meals at home or exercising. Unfortunately, in today's world, it is all too easy to neglect one's own health.

    The problem with sitting too much and moving too little is not just that we burn fewer calories and therefore accumulate more body fat. The ugly truth is that our bodies are literally deteriorating on every level if we don't use them in the way they have evolved to be used. Our cells and organs become less capable of performing their vital functions simply because they never have to and we become more and more sluggish.

    Imagine a car which is hardly ever taken out for a drive. Even if it was a perfectly functional car to begin with, after standing in the garage for a number of years without being used on a regular basis, it will start to rust. Its electrical wiring will corrode and the rubber seals and valves will become brittle. Parts of the engine will become stuck because they never move although they are designed to move. As soon as you turn on the engine or try to accelerate, some vital part will probably fail and the entire mechanism breaks down.

    ]]>     Tue, 22 Nov 2022 09:25:00 GMT https://www.active-8.es/en/blog/?what-causes-obesity--and-what-can-be-done-about-it- https://www.active-8.es/en/blog/rss/000000008     <![CDATA[What is Zone 2 in endurance training and how can you determine yours?]]> imblog

    Run slow. Run fast. Repeat...

    Ride slow. Ride fast. Repeat...

    Training at different intensities is an age old mantra, one that through new scientific understanding is becoming increasingly popular again, and it's now got a catchy name: ZONE 2 TRAINING.

    Zone 2 training has become more popular since polarized training method was coined by Dr. Stephen Seiler. The theory goes: train for 80% of your time in zone 2, and you will 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 works specific muscle fibres, increases your mitochondrial function and stimulates mitochondrial biogenesis.

    Question is, what is zone 2 and how do you find it? Well in this blog post you are going to find out, and I will explain an easy and accesible method, which requires zero technology to find your zone 2. After that you will learn how they do metabolic testing in a lab, to accurately pinpoint your zone 2 and other training zones.

    Athletes have a given number of training zones (usually 5 or 6), and zone 2 training is obviously situated between zone 1 and zone 3. Zone 1, also oxidizes mainly fats as a fuel source, but at a less efficient rate, whereas training in zone 3 already utilizes more carbohydrates or glycogen for fuel, as the increase in exertion level and intensity give way to a even further rise in heart rate. Zone 2, is that point at which your slow twitch muscle fibers are working at capacity, and that is the exact purpose of zone 2 training: to stress these slow twitch, or type-I muscle fibers as much as possible, without them recruiting glycogen burning fast-twitch muscle fibers and having to switch into a different energy system.

    So, how do we find our zone 2?

    Dr. Iñigo San Millan (who is Tadej Pogacar's physiologist and coach) tells us, that if you don't have access to a lab for metabolic or lactate testing, you can do a very simple conversation test. In terms of zone 2, this basically means that if you are riding or running and you can have a normal conversation you are probably very close to or right in zone 2. A normal conversation means that you can still speak, slightly forced maybe, but without getting out of breath. This means you are still breaking a sweat but you aren't having a conversation with very short two or three word sentences followed by continuous pauses to breathe air. In this case, you are probably starting to get out of zone 2 and working in zone 3. On the other hand, if you can pull off a lengthy monologue, without any problem you are probably at the lower bounds of zone 2 or still in zone 1. Another method, often used by runners, is the nose-breathing method. So if you can ride or run at an intensity that allows you to just breathe through your nose without any mouth breathing, then that would be also approximate your zone 2.


    Image: Dr. Iñigo San Millan

    What many athletes do, and doesn't always work is to estimate their zone 2 by looking at power or heart rate and use a percentage of their maximum heart rate (HRmax) or FTP. The problem here is, the fitter a person gets and the more zone 2 training you do, the better your mitochondrial function will be. Therefore, the more zone 2 training you do, the higher it will become in terms of percentage of HRmax or Power output. As a result, it might seem like someone is training too hard for being in zone 2, whereas in actual fact they are not and it is right for them.

    Zone 2 testing in a lab setting.

    Doing a metabolic fitness test at a lab is another way to pinpoint your different training zones and turnover points (LT1 LT2). Here a trained physiologist will have you use a cycle ergometer (a special static bike) where they gradually increase the wattage and record loads of data (expired gases, heart rate, blood pressure etc). Remember, what we are looking for to determine your zone 2, is the point at which your body is using the maximum about of fat and the minimal amount of glycogen as fuel, before the intensity then forces us to burn more carbohydrates and we cannot sustain that rate of fat burning any longer. By collecting and analyzing the expired gases, you can see the ratio between expired oxigen and carbondioxide, indicating whether you primarily use fat or carbohydrate as a fuel source. This is called the respiratory gas exchange ratio, and an RER of 0,7 would indicate you are not moving and primarily burning fat, and an RER of >1 would suggest you are primarily burning carbs. At the same time, during each of the stage blood lactate levels get monitored. For someone in zone 2, lactate levels would oscillate between 1,7 and 1,9mm (although this can very from person to person). Cyclist for example have lower blood lactate levels than for example runners or cross-country skiers. The physiologist will also look at perceived exertion. The test protocols most-frequently used will increase wattage on the cycle ergometer usually by 15 to 30 Watts every 3 to 5 minutes, depending on the individual. For finding zone 2 a subMAX test is being used, which is different from a normal stress test which is a maximal effort testing protocol.

    Lastly...

    One more thing to take into consideration when you do your zone 2 training, is that when you get out of zone 2 (for example on a climb), depending on how hard the effort was, it might take you up to 25-30min to get back into zone 2. Similarly, if you have a downhill section on your ride or run, you might easily fall out of zone 2. So to make the most of you training you must make an effort to remain in zone 2, especially if the terrain is hilly and/or the wind is gushing.

    Now go and enjoy your zone 2 training, and feel free to send us a message should you have any questions or doubts about your training or if you want to dig deeper and learn more about your training zones.



    ]]>     Thu, 17 Nov 2022 15:36:00 GMT https://www.active-8.es/en/blog/?what-is-zone-2-training-and-how-can-you-determine-yours- https://www.active-8.es/en/blog/rss/000000007     <![CDATA[Overreaching vs Overtraining - How do you know whether or not you are overtraining? ]]> imblog
    How do you know whether or not you are overtraining?

    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 your training in order to avoid it.

    One of the most fundamental concepts for training is the concept of progressive overload, which means that if you want to get fitter, better, faster and/or stronger you need to constantly increase the amount of stress you are giving your body. Give your body the same amount of stress it is already adapted too, and it will stop making adaptations. The other side of the coin is, that if you give your body too much training stimulus, you will also see a fitness plateau, a decline or even an injury.

    Motivated athletes often don't want to admit that they need to back it down on their training until it is too late. So how can we tell that we are overtraining? How do I know where that line is between too little and too much?



    Enter the art of proper training. The problem is that this line is in a different spot for everyone. But recognizing the signs and symptoms of overtraining, can help you assess whether or not you reached that point.

    First off, we need to make the distinction between overreaching and overtraining. A review on the signs, symptoms and possible causes of overtraining states that if training load is increased producing a decrease in performance and subsequent rest bring performance to a higher level this is then termed: overreaching or supercompensation. The key here is that this is training that will temporarily reduce performance but once you're rested you will actually return stronger. Overreaching is necessary for making fitness gains and breaking through plateaus. It is stressing your body more than it has already been stressed, which is necessary for progressive overload. Immediately after a big block of training, you won't be stronger. Follow this up with a couple of days of rest, and this is where your body will produce physiological adaptations which lead to fitness gains.

    Next on up, is overtraining. Increases in training load followed by a decreased performance with physical and psychological symptoms is termed staleness, overtraining or chronic overtraining, and may take weeks or months to recover from. Overtraining is not something you return stronger from. If it takes you weeks or months to recover from the damage that you've done then you have pushed too far.



    So where is this line between overreaching and overtraining?

    Some scientific articles make an attempt to quantify the difference and say that if you fail to recover after more than 72 hours you may have reached negative overtraining. In most cases overtraining is reversable within days or weeks, however it is important to keep in mind that this line varies from person to person, given the range of responses individuals have to training and overtraining. This is where it becomes useful to know and understand the symptoms of overtraining so you can distinguish between what is overtraining and what is overreaching. To understand this further, let's explore the different types of overtraining.

    First we can distinguish between monotonous program overtraining and chronic overwork. With monotonous program overtraining there may be a loss of motivation or a plateau in performance due to the constant unvarying use of the same type of exercise or training, not because of chronic overwork or excessive fatigue. This is what we mean when we talk about periodization, varying training over time and progressive overload. If training is monotonous and unchanged, performance will eventually stagnate. This is the type of overtraining is much easier to fix and simply requires you to vary your training and won't require weeks or month to recover from because these is no excessive fatigue. The symptoms of monotonous program overtraining are:

    - plateauing
    - loss of performance
    - decreased motivation

    Chronic overwork does sometimes take weeks or months to recover from. You trained too hard for too long and now you're done with! If the excessive load is short-term, that is overreaching which is good for gains, but if the excessive training is chronic that we get in a state of being overtrained. Chronic overtraining can be further divided into two types:

    - sympathetic overtraining
    - parasympathetic overtraining

    This is where things can become a little tricky because the symptoms of both types of overtraining can be very different. Your sympathetic nervous system is associated with fight or flight, and your parasympathetic nervous system is associated with rest.

    The sympathetic form of overtraining is characterized by increases sympathetic activity at rest, whereas the parasympathetic form is characterized by decreased sympathetic activity at rest AND during exercise. It is believed that sympathetic overtraining syndrome is an intermediate stage before parasympathetic overtraining. Essentially, sympathetic overtraining is less serious. However when you get to the stage of parasympathetic overtraining, you really screwed up. The dangers are that the symptoms for parasympathetic overtraining are much less obvious.

    Symptoms of sympathetic overtraining:

    - Loss of motivation
    - Irritability
    - Depression
    - Insomnia
    - Decreased appetite
    - Decreased in lean body mass
    - Increased resting heart rate
    - Increased cortisol
    - Decreased testosterone
    - Decreased libido
    - Decreased glycogen levels
    - Chronic fatigue
    - Loss in performance


    Symptoms of parasympathetic overtraining

    - phlegmatic behavious
    - Increased sleep
    - Depression
    - Normal appetite
    - Normal body mass
    - Low heart rate
    - Hypoglycemia
    - Low blood lactate levels

    Parasympathetic overtraining is an advanced state of overtraining and may be harder to recognize. Essentially, once you go so far of the deep end of overtraining, you will actually start to feel more or less normal again. Generally people are calm and lacking emotion, but the reality is that you are in a deeply fatigued state. Low heart rate, normal appetite, normal body mass may sound like business as usual but the reality is that you require some serious time off. Fortunately few athletes will reach this point over overtraining. In order to prevent this type of overtraining, it is important to understand what the common causes of overtraining are, and how you can arrange your training so that it is both effective and less likely to lead to overtraining. Overtraining often is caused by too much high intensity training (HIIT, SIIT, Intervals) and too little recovery time, often combined with other training and non-training stressors (perfectionism, obsessiveness, work stress, family stress etc). The recovery side of the equation is important and will affect how much training you are able to absorb before you reach the limit. Nutrition of course plays an important role too. For example high antioxident fruits and vegetables have shown to aid in recovery. Avoiding being in a calorie deficit too often or for too long also negatively contributes to recovery. A weight-loss diet or being in a calorie deficit during intense training blocks will quickly lead to overtraining. Eating enough calories and nutritious food will have a positive effect on overtraining, but don't that you can outeat overtraining. At some point, you have simply done too much work and no amount of calories will reverse that.

    Sleep has been found to be one of the single best recovery strategies available to athletes. Ironically, overtraining also causes sleep problems. This could cause a negative spiral pretty quickly. The more you overtrain, the worse you sleep. And the worse you sleep the worse you recover, leading you to be more exposed to overtraining. If you are having trouble sleeping you could be overtrained, but as sleep problems are multifactorial, investing in your sleep is perhaps the best investment you can make. Naps are great for recovery too, and most elite athletes will have them. Sleep will outperform any other recovery aid.

    An in-depth knowledge of periodization is essential for the prevention of overtraining in young and adult athletes, because periodization provides a framework for incorporating intensive training and regeneration periods in the appropiate ratio and volume in a training program. Basically training should change over time and training should include adequate rest periods. Depending on your current fitness, make sure that in a training week you have at least 1 or 2 rest days. And in a training month, make sure that you have at least a recovery week with reduced volume and intensity of training to rid your body of the fatigue that you have built up over the course of the month. To understand what a training week should look like it is important to know that you don't want to overdo it with high intensity work (which is still needed, but in the right dosage). Two to three high intensity workouts per week have been shown as being optimal. More than this is not only not beneficial but may lead to overtraining and even injury.

    In order to do these more intense sessions, we must assure that we are well rested. Most of the training volume should be done in the lower heart rate zones (Z1 and Z2). This has to do primarily with how the different types of training affect your autonomic nervous system. Studies have shown that training in these lower zones minimally disturbs ANS balance and heart rate variability. Essentially if you training beyond zone 2 you contribute directly to autonomic stress. This isn't a big deal if it is done a couple of days in a row, but do this day after day for weeks and you will develop staleness and feel weaker or fatigued. This is overtraining. Having this dichotomy between very hard and very easy training days has shown to not only lead to better performance gains but less perceived fatigue from training. Your average training week should have 2 hard days, 2 recovery days and the rest should at or below Z2.



    Lastly, what is the best thing to do when you find yourself overtrained or chronically overtrained? Take some time off training or at least drop the intensity and duration to let the your body recover. How much time you need off, or how much you should reduce your training volume will depend on how overtrained you are. The last thing you want to do is train through it. The only thing that will happen is that you will train yourself deeper into the hole. It is always wise to seek for help and guidance externally if you keep running into the same problem or chronic injuries over time.

    At Activate Personal Training, we provide guidance, supervision and coaching for athletes who might need a helping hand with their training periodization to achieve consistent progressive overload and fitness gains without the risk of overtraining and chronic overtraining.



    ]]>     Wed, 24 Aug 2022 06:27:00 GMT https://www.active-8.es/en/blog/?overreaching-vs-overtraining---how-do-you-know-whether-or-not-you-are-overtraining-- https://www.active-8.es/en/blog/rss/000000006     <![CDATA[High Intensity Interval Training and Sprint Interval Training: Mechanisms of Adaptation]]> imblog
    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 (High Intensity Interval Training) generally refers to submaximal exercise protocols  in which the workload elicits a relative intensity of about 80% of HRmax, whereas SIT (Sprint Interval Training) refers to protocols in which the intensity corresponds to 100% of the workload that elicits maximal oxygen uptake (VO2max).

    Numerous studies over the last decade have examined physiological adaptations to HIIT, SIT and traditional Moderate Intensity Continuous Training (MICT) matched for total work or energy expenditure. While these studies have returned equivocal outcomes, several systematic reviews and meta-analyseshave concluded that both HIIT and SIT elicit superior physiological adaptations in both healthy individuals and people with lifestyle-related cardiometabolic disease.



    Research in the last decade in particular has shed new light on the potency of low-volume high intensity interval training, which involves a small amount of exercise, to elicit physiological adaptations comparable to moderate intensity continuous training but that result more time-efficient compared to the latter. Other studies that have compared MICT to low volume SIT and HIIT protocols have shown similar improvements in aerobic energy metabolism, and clinical markers of health status, despite the great differences in training duration and committment.

    Recent evidence supports the general consensus that exercise intensity is more important than exercise time for exercise-induced enhancement of cardiorespiratory fitness. The specific roles of exercise intensity, duration and volume on skeletal muscle remodelling, in particular mitochondrial biogenesis, are equivocal. Recent work suggests the potential for SIT to promote greater and faster mitochondrial adaptations in skeletal muscle than HIIT or MICT does, despite the greatly reduced training volume. Muscle fibre-type specific responses where incredibly similar to MICT despite the lower training volume.


    References:

    • Weston KS, et al. Br J Sports Med. 48:1227-1234, 2014
    • Bacon AP, et al. PLoS One. 8:e73182, 2013
    • Milanovic Z, et al. Sports Med. 45:1469-1481, 2015
    • Gibala MJ, et al. J Physiol. 590:1077-1084, 2012
    • Ross R, et al. Mayo Clinic Proc. 90:1506-1514, 2015
    • Scribbons B, et al. PLoS One. 9:e98119, 2014
    ]]>     Mon, 21 Mar 2022 13:08:00 GMT https://www.active-8.es/en/blog/?high-intensity-interval-training-mechanisms-of-adaptation https://www.active-8.es/en/blog/rss/000000005     <![CDATA[Effects of Dehydration on Brain Function, Mood and Mental Performance: do differences in hydration status affect cognitive function, mood and mental performance?]]> imblog
    At the end of each year we reflect back on how the current year has been compared to other years. Going through various projects and articles we stumbled across an article about hydration for which Sascha was interviewed a couple of years back. A 7-page article was redacted by Anabel Herrera, and published in MuySaludable.
    During the period of the interviews, we were particularly focused on performance in sports, and had already designed and implemented sports-specific hydration protocols for individual and team sports. Some time has passed since the article was published, during which scienctists and researchers have produced substantial evidence on hydration status and performance in the cognitive domain.


    Summary

    Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. If you don't replace lost fluids, you will get dehydrated. Diarrhea, vomiting, health conditions (lungs, bladder, kidneys) and medicine use can cause dehydration. Consumption of diuretic foods (celery, lemons), herbs (dandylion, hibiscus) and beverages (alcohol, coffee) cause the body to lose water.
    Mild to moderate dehydration can be reversed by drinking water, however severe dehydration (>2% body mass loss) may require medical treatment. Although it is well known that water is essential for human homeostasis and survival, only recently have we begun to understand its role in the maintenance of brain function, mood and mental performance. In the last few years, there has been an increase in the publication of literature dealing with the effects of dehydration on cognitive function in healthy adults. Growing evidence suggests that the foods and drinks we consume affects mental and physical performance significantly. Imagine the impact on a large organization whose results short-term and long-term depend on the performance of its workforce.
    Mild dehydration has been shown to cause cognitive deficits in short-term memory, visual perception and mood, whereas severe dehydration shows adverse affects across all cognitive domains: complex attention, executive function, learning and memory, language, perceptual-motor function, and social cognition. Depending on the severity and duration one or more of these domains can become chronically impaired.
    On the contrary, adequate water consumption largely improves brain power, alertness and mood. Therefore, collectives such as governments, corporations, associations, and social groups should raise awareness about the effects of hydration status through initiatives and protocols tailored to their needs. Other initiatives include studies with physiological markers to monitor hydration state such as urine color and body mass variability. Research in this area has the potential to pave the way for intervention programs in the public domain, improving people's health, wellbeing and quality of life.


    Dehydration Awareness Initiatives

    Dehydration is the number one physiological reason for productivity loss. Although you cannot force people to drink throughout the day, you can provide them with ways that may encourage them to hydrate during the work day. You can place a water cooler in the kitchen or another area where people tend to congregate. Easy access to water will make people much more likely to drink water if it is quick and convenient. You can even provide reusable water bottles.
    Alternatively, you can also keep other low-sugar and no-sugar beverages in the kitchen as well. Not everyone like to drink liters of water all day long, so providing other options is likely to be well-received. Many fruits and veggies also contain lots of water and are a great option to keep in your company kitchen. Moreover, these foods are loaded with vitamins and minerals. Easy access to fresh and healthy snacks is ideal for people that are always on the go.
    Our knowledge, expertise and insight helped us identify and classify specific needs and objectives, depending on variables including climatological conditions, seasonality, age and gender, underlying health conditions, medicine use, general awareness and infrastructure etc. Based on our experience working with both organizations as well as sports associations we have develop for practical, tailor-made solutions for the public domain.
    The results of hydration awareness initiatives have encouraged participants to remain better hydrated and provided insight to entire collectives into the adverse effects of sustained dehydration on health, wellbeing and quality of life. We also provide public speaking events.


    Findings

    In the last part of this article, we take a deeper look into the mechanisms of action (physiological changes, homeostatic response, CNS) and the effects of voluntary sustained dehydration on our health. We don not detail study outcomes for the different age groups and/or health issues because there is almost no peer-reviewed material available and methodological weaknesses, such as inconsistent measurements in cognitive assessment, the lack of objective hydration state measurements, and gaps in knowledge concerning mediating factors in water intervention, still remain.
    Observational and interventional studies have looked at changes in hydration status in individuals with a sedentary lifestyle in a temperate climate. The most recent advances in both behavioural and neuroimaging studies of dehydration link the findings to the known effects of water on hormonal, neurochemical and vascular functions and suggest plausible mechanisms of action. Fundamentally there is still a high amount of variability with regard to cognitive findings in intervention studies. Emerging evidence suggests there are effects of both dehydration and additional acute water consumption on cognition and mood. Current findings in the field suggest that particular cognitive abilities and mood states are positively influenced by water consumption. When dehydration reduces body mass by more than 2%, it has been consistently reported that physical and cognitive performance is significantly affected, mood is influenced, fatigue is greater, andalertness is lower. European Food Safety Authority (EFSA) guidelines support scientific opinion and have set recommended guidelines of 2000 ml of fluids for females and 2500 ml for males to be consumed per day in temperate climates without additional exertion, physical training or strenuous physical work. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women. As of today, there is still no clear consensus and ongoing debate on daily water consumption guidelines, and not without logical grounds. The latest formula to calculate your daily water intake is to multiply your body weight by 0,033. For example, if you are 60kg, you should drink about 2 litres of water every single day. At 90kg, you'll around about 3 litres of water. It still remains highly recommended for individuals to monitor their own hydration levels using markers such as urine color.

    Mechanisms of action

    Dehydration is characterised by specific physiological changes. These physiological changes are part of a highly complex and variable system, making it particularly difficult to establish a unified baseline for hydration states across individuals. This issue perhaps underlies the variability in the findings of the influence of dehydration on cognition. Key hormones involved in the homeostatic response of fluid imbalance are cortisol, angiotensin II and vasopressin. Serotonergic and dopaminergic systems modify blood–brain barrier permeability, which, if sustained, causes central nervous system dysfunction. Findings also indicate that δ-aminobutyric acid and glutamate levels increase during chronic dehydration.
    Osmoreceptor sensitivity decline in older adults and reduced kidney filtration function also result in less efficient water conservation. Those already dehydrated, may further exacerbate difficulty in recognising a dehydrated state.

    Sustained dehydration

    Sustained dehydration is associated with poor health. Chronic dehydration greatly increases the chances of kidney stones and urinary tract infection. Prolonged vasoconstriction, as a result of chronic dehydration, can increase the chances of hypertension and stroke. Physical and cognitive consequences highlight the importance of preventing voluntary dehydration and make it a public health issue.

    Dehydration and cognitive function, mood and mental performance

    Investigations into dehydration and mental performance were first carried out systematically in military populations. Soldiers were exposed to extreme heat, inducing varying severities of dehydration. Cognitive abilities such as short-term memory, numerical ability, psychomotor function and sustained attention were assessed to establish any particular deficits as a result of changes in hydration status. Cognitive deficits were dependent on the severity of dehydration, which affected performance in all cognitive tasks when soldiers were in a severe state of dehydration (>2 % BM loss). This study was the first to emphasize that cognitive abilities were sensitive to a suboptimal hydration state.
    The cognitive deficits with mild dehydration (1-2% body mass loss) were found in particular cognitive domains such as short-term memory and perceptual abilities, with preservation of other cognitive abilities such as working memory and executive function, whereas severe dehydration induced deficits in all cognitive domains. Heat stress has also been shown to cause cognitive deficits, more so than dehydration. The combination of heat stress and mild dehydration are likely to have similar effects affecting all cognitive domains. One possible mechanism, proposed by researchers, for cognitive deficits during dehydration could be increased levels of cortisol, often released during a stress response. It has been shown that higher levels of cortisol can lower memory function and processing speed and consequently cause memory-related cognitive deficits.Due to lack of consensus amongst scientist, compensation processes require further investigation, and should focus on the critical point at which the brain can no longer compensate for dehydration and at which point cognitive deficits become evident.  


    Endnotes

    We hope you enjoyed this article. Please feel free to share the contents of our contribution to help create more awareness regarding hydration. You may enquire about our hydration awareness initiatives, hydration protocols, public speaking events or corporate wellness programs through Activate Personal Training & Performance Coaching.  

    Contact details

    Activate Personal Training & Performance Coaching
    Avinguda Josep Tarradellas 101, Barcelona
    Enquiries: richie@active-8.es
    Website: www.active-8.es
    LinkedIn: https://www.linkedin.com/company/active-8/
    Instagram: @activate_personal_training
    ]]>     Fri, 24 Dec 2021 10:58:00 GMT https://www.active-8.es/en/blog/?effects-of-dehydration-on-brain-function,-mood-and-mental-performance--do-differences-in-hydration-status-affect-cognitive-function,-mood-and-mental-performance- https://www.active-8.es/en/blog/rss/000000004