Hi guys, what's up? I'm here to talk some more about solutions to exercise in different situations, right? This phrase I'm reinforcing a lot, that the most important material for a good workout is the brain.
our muscle, it doesn't care about the amount of load, equipment, number of repetitions, it interprets physiological signals. In fact, to delve deeper into this subject, look at the classes on Nerdflix, there are more than 100 classes, there are many about load selection, number of repetitions, and you will understand this with calm even to apply in your practical reality. But in times of the coronavirus pandemic, people have had to look for solutions to exercise, and this will continue for life.
Those who don't like the gym will have an option when you're traveling, in different environments, different places and situations, it is possible to have different ways of doing things. alternatives to training and getting very good results. So before I go any further, I'd like to ask you to like the video, like it and like it.
follow the channel so you don't miss out on the news I post here. So, class, as has often been said What really makes a difference is the effort made. To try to be clearer, if you work to fatigue or close to fatigue, the muscle adapts, you you gain strength, you gain muscle mass, you improve functionality, no matter how many repetitions you do or how much weight you pick up.
So I could get good results without the need to use equipment specific, without the need for a machine, dumbbells or anything like that. And one of the practical and cheap ways to train in this way is to use elastic bands. And the question is, could I use elastic bands and train anywhere?
Would this work like a gym? And then there are several studies on this, I'm going to I'll even leave a study published by our group in the description. about alternatives, but here I'll stick to a study that was conducted, led by Daniel, my doctoral student, and this study divided elderly women into a group that trained with elastic bands and a group that trained with liquid weights.
We deluded ourselves with that minimum dose proposal. So they did bench presses, rows and squats. So one would do it on the machine, for example, go to the bench press machine and I'd put the bar on my back and squat, I'd go to the machine to row.
The other did it with an elastic band. Then she attached the elastic to the wall to paddle, attached the elastic At the back, I did bench presses and hooked a rubber band under my foot to do squats. They all underwent training based on the effort and they should reach failure or on a scale of 1 to 10, stay there for the minus 8, in subjective intensity, in subjective perception of effort.
What happened after 14 weeks? Everyone has improved functionality and strength. Everyone has improved and most tests showed no difference between the groups.
Then someone says "ah Paulo, but you're talking about studies with elderly women". Guys, I've already talked about studies with several groups, in my classes I talk about studies with various groups, I'm just giving example because it's a study conducted by us. But if you want to use elastic and you're a trained person, the only difference that you have to do for older women is to put on wider elastics or add more elastic to have a high relative effort.
But the moral of the story is that you can train at home and continue to get great results. The biggest difficulty for it will be hard to get elastic with this level of resistance. But then if you don't find it, you add up several of them, you know?
And either do more repetitions, use Those methods, isometrics, accentuate the metabolic stress. I explain all this in my book and in my classes too. So what would I like you to understand?
There's no point in making comments like, "Oh, give me some elastic training". Please, are you looking for a physical education to accompany you, prescribe you individually. And here I leave a request for my fellow physical education professionals who are watching this video to take this message forward, try to help people, offering solutions even to those who leave questions here in the comments.
Is that OK? Spread the word to as many people as you can. Like the video now, tweet it to like the channel and also visit my page to see more articles and lessons, see books, see important information for you to get good results from your workouts, with any equipment, anywhere.
All right? See you next time!
