Yoram Yasur Rubin: Pronation and supination of runner’s feet

Yoram Yasur Rubin: Pronation and supination of runner’s feet

Pronation is the movement inward of the foot as it rolls to optimally distribute the force of the impact on the ground as you run. With normal pronation, the foot “rolls” inwardly by about fifteen percent, comes into full contact with the ground, and can support your body weight without any problem. Pronation is critical for the correct absorption of impacts and helps to push uniformly from the front of the foot at the end of the walking cycle.

Yoram Yasur Rubin: Although pronation is a natural movement of the foot, the size of the runner’s arch can affect its ability to roll, causing supination. It is important to find athletic shoes that provide the best support for your bow and pronation tendencies. If you have a normal arch, it is likely to be a normal pronator, which means that it will do better in a stability shoe that offers moderate pronation control. Runners with flat feet often overlap, so a motion control shoe that controls pronation will be better. A neutral cushion shoe that encourages a more natural movement of the foot is recommended.


As with the “normal pronation” sequence, the outside of the heel makes initial contact with the ground. However, the foot rolls inward more than the ideal fifteen percent, which is called “overpronation.” This means that the foot and ankle have problems stabilizing the body, and the impact is not absorbed efficiently. At the end of the gait cycle, the front of the foot pushes out from the ground using mainly the big toe and the second toe, which then must do all the work.

Prevention of overpronation injuries:

Yoram Yasur Rubin: Overpronation causes additional stress and tightness to the muscles, so do a little extra stretching. Too much foot movement can cause corns, bunions, runner’s knee, plantar fasciitis, and Achilles tendinitis.

If you are an overpronator, here are some tips to help you find the right shoes for your feet:

  • Wear shoes with straight or semi-curved teeth
  • Look for movement or stability control shoes with firmness, multi-density and external control features that limit pronation
  • Use arch supports

The Feet Supination:

It is the insufficient inner roll of the foot after landing. Again, the outside of the heel makes initial contact with the ground. But inward movement of the foot occurs at less than fifteen percent (that is, there is less rolling than in those with normal or flat feet). Consequently, the impact forces are concentrated in a smaller area of the foot (the outer part) and are not distributed efficiently. In the push phase, most of the work is done by the smaller fingers on the outside of the foot.

Yoram Yasur Rubin: This puts additional stress on the foot, which can lead to iliotibial band syndrome, Achilles tendinitis and plantar fasciitis. The supination will make the outer edge of the running shoes to wear before. To see if your shoes are worn, place them on a flat surface. If you lean out, supination is the culprit. Runners with high arches and tight Achilles tendons tend to be supinator’s.

Injury Prevention by Supination:

Yoram Yasur Rubin: Supinator’s should do additional stretches for the calves, hamstrings, buttocks, and iliotibial band. Wearing the right type of sneakers and replacing worn shoes will also help prevent injuries.

If you are a supinator, here are some tips to help you find the right shoes for your feet:

  • Wear shoes with hard curves to allow pronation
  • Look for light trainers as they allow more movement in the feet
  • Check the flexibility on the medial (inner) side of the shoe

Yoram Yasur Rubin: Benefits of kiwi

Yoram Yasur Rubin: Benefits of kiwi

Eating five servings of fruits and vegetables a day is one of the main recommendations for being healthy. Among the foods that you can incorporate into your diet, the kiwi is undoubtedly one of the best options, for its health benefits, and also for its taste. It is also very easy to eat. Come, I invite you to discover more about this fruit.

A fruit rich in nutrients

Yoram Yasur Rubin: The kiwi is a very interesting source of nutrients for a healthy diet. Among all the ingredients you have, I will mention the three that seem to me the most remarkable:

  • Vitamin C: There are different varieties of kiwi, but when choosing this fruit, you will have 161 mg of vitamin C per 100 grams of fruit. Three times more than what you would find in 100 grams of orange, for example.
  • The fiber: The kiwi contributes part of the necessary fiber in a healthy diet. Some varieties give you 3 grams of fiber per 100. If you want a reminder of the benefits of eating fiber, I recommend that you reread the post that I wrote in your time on this subject.
  • Potassium: Did you know that the kiwi contains almost as much potassium as the banana (per 100 grams)? If you are an athlete, you are interested in taking potassium, because it helps muscle recovery and proper functioning of the muscles.

It is very easy to eat

Yoram Yasur Rubin: The truth is that the kiwi is one of the simplest fruits to eat. You can keep one in your backpack, next to a spoon and a knife, and you can easily eat it at any time of the day. In addition, unlike other fruits, such as banana or orange, the kiwi skin is quite thin, so that its content is used better.

If you do not want to eat it with a spoon (how delicious!), You can always add it to a fruit salad, put it with your cereals, eat it in slices after having peeled it … The only limit is your imagination.

Take care of your lifestyle too

Yoram Yasur Rubin: Eating well is essential for a healthy life and incorporating kiwi into your diet is a good idea. But it is not the only thing you have to do to be more fit and increase your vitality. And you know what we mean. You have to avoid sedentary attitudes and move. Doing a physical activity of moderate intensity for thirty minutes five times a week is an excellent way to increase and maintain your vitality. And when you finish, you can always give yourself the pleasure of enjoying a good kiwi.

What are you waiting for to take care of yourself? Take control! With a little more care with your diet and a little physical activity, you can achieve great things.

Yoram Yasur Rubin: Inner peace, new success

Yoram Yasur Rubin: Inner peace is the new success


“Those who cannot change their minds cannot change anything,” said George Bernard. However, overturned in the outside world, we have forgotten the inner world. Blinded by the desire to have more, we lose the most valuable. And the more value we lose, the more we surround ourselves with insignificance in a vain effort to make sure that everything is as it “should be.”


The terrible mistake of equating success with social status and material possessions, and the even more terrible mistake of believing that they are synonymous with happiness, has caused many people to look outside for what they should look for inside.


Yoram Yasur Rubin: When the existential void knocks at their door, they try to camouflage the sound of their blows with external stimuli that end up provoking a state of semi-unconsciousness in which they lose themselves. They become automatons repeaters of the consumerist message of the system that, content with the result, continues to feed that emptiness. In fact, “the system loves people who have nothing to say,” the French rapper Koma masterfully stated.


It is easier to control consumers than slaves

Yoram Yasur Rubin: It is easier to control consumers by manipulating their beliefs and attitudes than using force to keep slaves willing to feed the system with their time and effort. The result, however, does not differ much: in both cases life escapes without living it, running after the goals that someone else decided in your place.


For that system, the ideal society is based on a dyad: you and the television, or maybe now you and the internet. In both platforms, they present to you what the ideal and successful life should be like, the kind of things you should have and the goals you should achieve. They constantly remind you how to spend your time and effort. Or what is the same, they encourage you to buy things that you do not need and that you really do not even want and that you will most likely end up pulling.


Luckily, more and more people have begun to question this system in which happiness is not guaranteed much less and success is an increasingly elusive ideal that is shown empty inside. Being a system gear ensures that things will flow, more or less, while everything is well greased, but at the slightest setback, you will be easily replaced and forgotten.


Inner peace as a new ideal of success:


Yoram Yasur Rubin: The inner peace, that state in which you feel in balance with yourself and with the world, in which nothing is missing or nothing left over, is supplanting the archaic conception of success, prompting us to live in a more relaxed but, above all, more connected way with our authentic needs and desires.


That inner peace is achieved, on the one hand, when we reconnect with our “I” through a long path of unlearning that involves divesting ourselves of the expectations that weigh on us and, above all, of our own expectations about how we are supposed to we should think, feel or act.


On the other hand, inner peace implies making peace with the world. We cannot feel at peace if we are constantly criticizing or if we hold a grudge. That means putting into practice a radical acceptance that frees us from those thoughts and feelings that really only disturb us.


The road to inner peace offers no guarantees, and is often too tortuous for lazy spirits, but it guarantees the most exciting journey of all: the reunion with yourself.

Yoram Yasur Rubin: What is lactose intolerance

Yoram Yasur Rubin: What is lactose intolerance


Many people cannot take dairy products without suffering from diarrhea, which is because their body fails to process lactose, a carbohydrate present in milk that is not able to digest. As it is so frequent that it happens, we have to know what lactose intolerance is, what causes it and what its symptoms are, as well as knowing the alternatives offered by the market in order to obtain the benefits of dairy products, without suffering discomfort.


What is lactose intolerance?

Yoram Yasur Rubin: Lactose intolerance is the inability to digest and absorb lactose (the sugar in milk), which results in gastrointestinal symptoms that prevent its consumption.


What causes lactose intolerance?

Lactose is a large sugar molecule that is made up of two smaller sugars, glucose and galactose. For lactose to be absorbed in the intestine and in the body, it must be divided into glucose and galactose. Glucose and galactose are absorbed by the cells that line the small intestine. The enzyme that divides lactose into glucose and galactose is called lactase and is found on the surface of the cells that line the small intestine.


Yoram Yasur Rubin: Lactose intolerance is caused by a reduced or absent activity of lactase that prevents the cleavage of lactose (lactase). Lactase deficiency can occur for congenital, secondary (such as celiac disease) or developmental reasons.


Most often, there is a lactase deficiency due to an alteration of development: adult hyperlactation, where it is genetically programmed that this enzyme fails when it is older. You can have a lactase deficiency without symptoms, so suffering discomfort will be what will allow the diagnosis of lactose intolerance.


Who suffers from lactose intolerance?

Yoram Yasur Rubin: Different ethnic groups have different genetic programming, for example, almost 100% of Asian populations have lactose intolerance, while 80% of American Indians, as well as 70% of blacks own it. The Caucasians of America only own it by 20%. The age at which it occurs may also vary; For example, in Asian populations, the symptoms of this condition occur at 5 years, at blacks and Mexican-Americans at 10 years.


What are the symptoms of lactose intolerance?

The most frequent symptoms include: abdominal pain, diarrhea and flatulence, while other less common symptoms are: abdominal distension and nausea. These symptoms can be caused by other conditions or digestive diseases, being generally associated with other situations that affect the digestive system.


How is lactose intolerance diagnosed?

Many people who have this condition do not go to the doctor and most or do not give importance to their discomfort, or self-diagnosed as a lactose intolerant. It is important to make the correct diagnosis of digestive disorders, as they may be due to a more complex disease that can be treated early.


It is common for people to stop consuming dairy products to confirm that they have this disease, but dairy products are included in many foods that we consume, so it is not the ideal way to diagnose it. You can also perform medical tests, which are much more specific and can establish whether the alteration exists or not. The important thing is that the doctor is the one who determines if we have lactose intolerance or our discomfort is due to other causes.


If you have lactose intolerance, you can consume any product that is free of lactose. In the market there are many and you can enjoy the benefits of dairy without the discomfort that lactose produces.

Yoram Yasur Rubin: Sports and diabetes

Yoram Yasur Rubin: Sports and diabetes

Sports are something that we can all enjoy and there is no reason why diabetics cannot also do so as long as appropriate measures are taken. Currently, regular sports practice is recommended for diabetics, since, together with a correct diet and pharmacological treatment, it is one of the important points in the treatment of this disease.


Yoram Yasur Rubin: Diabetes is defined as a set of metabolic disorders that affects different organs and tissues for a lifetime and is characterized by blood glucose levels, known as hyperglycemia. We know that there are several levels, but regardless of the degree of the disease, we have to be clear about the benefit that sport always brings to it.


The sports that use aerobic metabolism, those of resistance, are the most suitable, soccer, athletics, cycling or swimming for example, since these sports do not require sudden expenditure of energy but sustained efforts.


Any sport supposes an improvement of the sanguineous irrigation, the increase of the call good cholesterol and a diminution of the necessity of insulin or oral antidiabetics.


Among other beneficial effects that the practice of exercise has for people suffering from diabetes we find:


  • Strengthening of bones and muscles.
  • Reduction of risk of heart disease and some types of cancer.
  • Better control of insulin levels produced by the body.
  • Increase in energy level.
  • Improved coordination, balance, strength and endurance.
  • Burning calories, which helps achieve and maintain healthy weight.
  • It helps insulin to better function, helps keep blood sugar levels within healthy limits.


It is advisable to control the sugar, you will probably need to check it before, during and after the exercise, the doctor will give you the appropriate testing parameters.


Tips for practicing sports if you have diabetes:

Yoram Yasur Rubin: It is also important to take the correct dose of insulin, since it will be necessary to readjust it when doing sports and administer it at least one hour before exercise.


Eating well and consuming 20 to 20 grams of hydrates during exercise in the form of a drink or solid food in the intermediate or every 30 minutes, is another point to consider, increase food consumption after exercise, depending on the intensity of the same, in order to prevent post-exercise hypoglycemia.


If you are going to exercise away from home it is essential to include the medical alert bracelet, measuring devices and your medicines. Tell your coaches and be sure to tell them what you need to do to control diabetes before, during and after exercise.


Yoram Yasur Rubin: Take control, do not hesitate to stop and take a break if you need to snack or drink water, just like you should interrupt the training session if you are not feeling well or you perceive that something is wrong. But above all, consult your doctor or coach to acquire good habits and advise you on what best suits what you need.


Yoram Yasur Rubin: People with diabetes can exercise and practice sports at the same level as anyone, any type of exercise is great, I hope that these data on exercise and diabetes have been able to help you, do not stop this disease!

Yoram Yasur Rubin: Doing the perfect squats

Yoram Yasur Rubin: Doing the perfect squats

Squats are a very complete exercise, in which different muscle groups of the body are involved. The adductors, the buttocks, the twins, the quadriceps, and the lower back are some of the areas that we strengthen when practicing this simple movement. Yoram Yasur Rubin:  The squats, in the long term and with a correct position, will be responsible for an increase in muscle mass and the reduction of body fat thanks to the expenditure of energy. We are facing an exercise that can help us to be more fit. Today we tell you how to do squats and their benefits for our body.

The technique and position to do squats:

In order to avoid injuries, it is important to execute the exercise correctly. Position and technique are also important to get all the benefits of squatting.

First, position the legs apart, placing each foot parallel to the shoulders.  Yoram Yasur Rubin: With the look in front, we must flex the legs, descending the buttocks until they are close to the ground, maintaining without raising the soles of the feet. While descending, the back should be straight, and the knees and hips flexed. If the movement is well executed, the knees should not protrude beyond the tip of the feet and the flexion of the knees should not determine an angle less than 90 degrees between the thighs and lower legs. From this same position, we rise slowly to descend again.

How to know if we have performed the exercise correctly? The test is simple, we should notice the strength in our buttocks and in the muscles of the legs. On the other hand, the weight should fall on our heels and not on the tip of the foot.

The benefits of the squats:

  • Strengthens the muscles: Yoram Yasur Rubin:  the movement is perfect to strengthen the legs, but it makes work a great part of the muscles of the whole body. You are facing the ideal exercise to increase muscle mass in a healthy way.
  • Burns fats: exercise makes us spend calories, so, along with a proper diet, fats will be losing presence in our body. This and other exercises, along with a varied and balanced diet can be part of a healthy lifestyle.
  • Improved mobility and balance: when we put into practice the movement of the squat, we put legs and trunk muscles into operation like abdominal and lumbar muscles in order to maintain balance.
  • Toning and posture: the movement influences the abdominal area but also affects the spinal area, so that our back also benefits.
  • Facilitates daily activities: Yoram Yasur Rubin:  The functional exercises are those that reinforce the parts of the body that we usually use in our daily activities. Squats are one of the oldest and most effective functional exercises, due to the number of muscles that are involved.

After the analysis and a correct execution of the squats periodically, you just have to check the effects it has on your body. Along with other types of exercises and a proper diet you can show how your body mass index is reduced.

Yoram Yasur Rubin: Diseases to be alert

Yoram Yasur Rubin: Diseases on which men would have to be alert

Throughout history, different investigations have proven that women have a life expectancy greater than that of men. The female sex can live at least 83 years, while the male sex reaches an average of 79 years.

Yoram Yasur Rubin: The reason why this phenomenon occurs is difficult to determine and certainly not a single one. On the one hand, it can be appealed to physical and physiognomic characteristics of each sex that suggest that women are born with stronger immune systems. But the attitudes of each sex also affect the care of their health. Men do not place their well-being on their list of priorities, but they delay visits to the doctor and abuse harmful substances such as alcohol and cigarettes to a greater extent than women.

Therefore, it is very important that men are aware of how important it is to take care of their health and that they assume an attitude of greater responsibility when it comes to preventing diseases. To give that a good start, maybe you should know what the medical conditions to which men need to be more alert:

Diabetes is a disease that affects thousands of men without even knowing it. The main causes of diabetes are poor diet and sedentary lifestyle. Its consequences can be very compromising for health if it is not detected in time, since excess glucose in blood vessels and nerves can cause cardiac arrest, blindness and a malfunction of the kidneys. That is why it is essential that men do not neglect their diet and maintain regular control of blood sugar.

Skin cancer:
Yoram Yasur Rubin: Although cases of skin cancer are very similar in men and women, the mortality rate is higher in men. This is because men develop it in more risky and complicated areas of the body such as the chest and back. Doctors estimate that this is because the diagnosis in men is usually in later stages because of lack of controls. It is also because men do not make sure to prevent it properly through the use of sunscreen.

Heart disease:
1 in 3 men have a cardiovascular condition and that cardiac arrests are more frequent in men than in women. Many suffer from atherosclerosis, which is the blockage of the arteries without even being aware of it. This is because they do not control their cholesterol levels and blood pressure, two aspects that neglect to maintain an unhealthy diet and a sedentary lifestyle. It is important that controls are made to avoid consequences such as heart attacks and strokes. It is recommended to start with regular checkups starting at age 25, to make at least 30 minutes of exercise per day, to include more fruits and vegetables in the diet and to stay away from cigarettes.

Erectile dysfunction:
Yoram Yasur Rubin: As a result of atherosclerosis and blockage of blood vessels, it is possible that men suffer from erectile dysfunction and doctors consider it in some cases as a symptom of heart disease. Although it is not a risky condition, it can be a sign of other complications and can have very negative repercussions on sexual life.

Prostate cancer:
Yoram Yasur Rubin: This type of cancer only affects men and implies one of the main causes of death in men. Although the risk is greater after 50 years, it is essential that younger men do not rule out the possibility of developing it earlier. In addition, as its symptoms are silent, it is difficult to detect it in time if it is not through studies and if it is diagnosed late, the chances of survival are much lower.

Yoram Yasur Rubin: yoga makes you lose weight?

Yoram Yasur Rubin: Do you think yoga doesn’t make you lose weight?

As yoga is a discipline widely known for its therapeutic characteristics, not many people believe in its effectiveness when it comes to losing weight. But these two benefits are not mutually exclusive. Although the best-known styles of yoga do not include aerobics in the classes, this does not mean that they are not ideal for losing weight. Holding a posture for a long time can help you lose weight, as it can be very complicated.

Although in its classic form yoga is, above all, about maintaining static postures, many styles have a more aerobic and fluid approach, which allows to burn more calories. Yoga is a heterogeneous discipline that offers a lot of space for creativity: hence, many styles have come out of it. When popularized in the western world, the styles have diversified even more.

The most effective yoga styles to lose weight:

Yoram Yasur Rubin: If your goal is to lose weight, maybe you just think about running and doing weights. Yoga offers a variety of styles to move your body and sculpt your muscles, each with a goal: to work strength, flexibility, endurance … While anyone can practice yoga, it is recommended that, if you are a beginner, start with the simplest exercises, to avoid injuries. With practice, you can progress from difficulty.


  • Vinyasa yoga:

Yoram Yasur Rubin: Also known as yoga flow, vinyasa yoga is the direct opposite of hatha yoga: the hatha is the style that focuses more on maintaining static postures, while the vinyasa seeks to make a fluid sequence of all these postures. In vinyasa yoga, each movement is synchronized with a part of the breath. For example, the sun salutation sequence is a complex vinyasa, in which each posture is combined with an inhalation or an exhalation. This style of yoga allows great creativity but will almost always include greetings in the sun or some other kind of greeting. Many times, the movements from posture to posture are vigorous and require effort.


  • Power yoga:

Yoram Yasur Rubin: Power yoga was the style that introduced yoga in Western gymnasiums, because it demanded so much from the body. the invention of this style is attributed to both Bryan Kest, a professor from Los Angeles, and Beryl Bender Birch, who taught in New York. Both were disciples of Pattabi Jois indirectly, through their teachers, who studied with this great teacher in India. Therefore, power yoga is based on ashtanga, with the difference that it gives the teacher more freedom to distribute the postures during class, without being so rigid. This also allows the introduction of different levels in the class. Of course, it is not advisable to start practicing yoga with this style.


  • Iyengar yoga:

This style of yoga, founded by the renowned teacher B. K. S. Iyengar, focuses on the detail of the postures and their alignment. In an Iyengar yoga class, students practice a variety of postures, controlling their breathing. The postures, in this type of yoga, are maintained for a long time, while the details of the posture are adjusted, and a perfect alignment is reached. Yoram Yasur Rubin: Iyengar yoga relies on help elements to allow its students to perfect their postures safely, avoiding injuries. It is not the style that most promotes weight loss, but you will definitely exercise, in addition to feeling relaxed after the session. This style is very good for people who have injuries and should work slowly and methodically postures. Since Iyengar yoga engages the whole body, through both exercise and concentration, promotes the toning of large muscle groups.

Yoram Yasur Rubin: weight loss Myths

Yoram Yasur Rubin: Myths about weight loss

Over the years, talking about tips to lose weight has made me address some of the most common myths about what works to lose weight and what does not. The underlying problem is that simple answers to a complex problem are very tempting, even if they are false. It happens in many areas of life, and weight loss is no exception. Because the real answer to losing weight is quite simple: eat healthier, without depriving yourself and doing some exercise. But the results may take time to be noticed, and it requires perseverance, so it is tempting to want to try other strategies … Here is a recapitulative of some great myths about the subject.

Myth # 1: Drinking “light” soft drinks helps you lose weight:

It is a myth difficult to detect, because in this case the truth is counterintuitive. Who would suspect that drinking a soft drink can make you fat? What happens is that the additives that replace sugar cheat your brain. The organism expects something sweet that does not come, and to compensate it pushes you to eat more. So, despite drinking something without calories, you can get more energy than if you had drunk water.

Myth # 2: Eating fat is bad:

Yoram Yasur Rubin: Fat is part of a balanced diet. Obviously, it is not good to abuse the intake of fats, but it is not good to eat too many proteins or too many carbohydrates. The problem is excess, it is not a type of food.

Myth # 3: Eating less makes you lose fat:

Since fats are the energy reserves of the body, it is logical to think that if you deprive your body of the food it requires, it will look for what is lacking in its reserves, burning fats. But in reality, if you eat less and do not play sports, you tend to lose muscle before losing fat.

Myth # 4: Not eating at night helps you lose weight:

Yoram Yasur Rubin: Not eating much at night can be helpful to sleep well and avoid stomach discomfort, but not eating at night does not help you lose weight. In the account between calories ingested and calories expended it does not matter at what time of day you ate. Also, the night is a very long time of fasting, do not increase it by depriving yourself of dinner.

Myth # 5: Do not eat carbohydrates so you do not get fat:

It’s the same subject as when we talk about fat. Carbohydrates are also important in the diet. In fact, they form the basis of the food pyramid, although of course they have to be consumed in moderation. I repeat: you have to eat balanced and varied, not eliminate important elements of the diet.

Myth # 6: Localized weight loss:

Yoram Yasur Rubin: Doing crunches can help you have a firm belly, but in itself it will not lower the excess weight you have in the abdominal waist. Because where the body stores energy and where it consumes it has nothing to do with the place where you make your muscles work. To lose belly, you’re worth running as well as swimming like any other sport. If you exercise and control your diet, you will lose the excess fat of your weight, wherever you are.

Myth # 7: The miraculous diet:

It is the biggest myth and without a doubt the most dangerous one. Because many people only look at the short-term results. Of course, you can lose a lot of weight in a short time by restricting a lot of food and sports. But it is not good for the organism, and neither is it effective in the long term. Yoram Yasur Rubin: People who lose weight fast often recover it just as quickly, and often get fatter in the medium and long term. The solution is not a miraculous diet but eating better (and less) and exercising. If you eat balanced and in reasonable quantities, overall you will have a healthy weight and you will have assimilated good eating habits.

Yoram Yasur Rubin: What is HIIT training?

Yoram Yasur Rubin: What is HIIT training?

A sports practice called HIIT, the English acronym for the expression of high intensity interval training, has been very fashionable for some years now. It is a type of training that can have its benefits, but that also has risks if the one who practices it does not understand very well how it has to be done. Let’s give some explanations.

What is the idea of ​​HIIT?

The basic principle of this training strategy is simply to alternate intervals of high and low intensity. These are very short intervals, usually 30 seconds, that alternate an intense cardiovascular effort (around 80 or 90% of the maximum heart rate), with a moderate or low effort (around 50 or 60% of the maximum heart rate).

Yoram Yasur Rubin: We are going to put an example. Take the case of a person of 40 years, for whom it is recommended not to exceed 180 beats per minute (using the approximate formula 220-age athlete). For that person, sessions of high intensity will be equivalent to a heart rate of between 144 and 162 beats per minute, while those of low intensity will be between 90 and 108 beats.

In principle, there are about 3 sessions a week, starting with about 15 minutes in total, most of which consists of warm-up and recovery (both of 5 minutes) at a gentle pace. In the middle of the session is when 30 seconds of intensity alternate with another 30 softer, for 3, 4 or 5 minutes at the beginning, and then a little more as the physical state improves.

Normally, the technique is to run at a lower or higher speed. To know the degree of intensity, we must first study the heart rate of the person at various speeds. Actually, any cardiovascular exercise can work. For example, HIIT can be done with a static or elliptical bicycle. And this type of exercise is often included within the CrossFit sessions.

The benefits of HIIT:

Yoram Yasur Rubin: Why is HIIT so successful? Simply because alternating the rhythms of exercise allows to obtain very good results to improve the resistance and to burn fat, and that in relatively little time of exercise (compared with other sports practices). The scientific evidence seems to indicate that HIIT causes certain beneficial metabolic changes, which help to burn fat better and even improve the insulin response.

The dangerous mistakes to avoid with the HIIT:

  • Yoram Yasur Rubin: The first beginner’s mistake is to forget that intensity is a relative term. A high intensity is not the same for a young person as for an older person. It is not the same for a trained athlete as for someone who is out of shape. Therefore, before attempting to mount your own training sessions at high intensity intervals, talk to professionals such as your gym teachers or a personal trainer. If you are a beginner, it is dangerous to throw yourself crazy to run at high intensity. You have to know yourself and know what intensity means to you.
  • Yoram Yasur Rubin: The second error is to underestimate the existing physical condition. Sedentary people out of shape, overweight people and people with cardiovascular problems should avoid this type of training, and, in any case, consult your doctor before you start. Running overweight can damage the joints. Doing a very intense physical activity can be very dangerous in case of having cardiovascular problems, no matter how short the intervals.