A session of futsal

HI EVERYONE!!! Today I will give you an amazing session of futsal if you want to practice this fantastic sport, you don't need to be Messi to enjoy football and this session will help you to improve some crucial aspects, this aspects are: Fitness task, Technical task, Individual tactical task and Collective tactical task, everything with the warm up at the beginning and the cool down at the end with some opinions of my partners, who had practice this session with me. This session will take you about 55 minutes or more, the time I'm going to give you is only a guide (of course you can make it longer, it only depends on you).

• WARM UP (10/15'): As I said in the post before (If you didn't read it go down and do so), this part is essential, remember that the purpose of this is to prevent injuries while we are practicing any sport. As we are going to practice a sport in which our ankles and kness will suffer a lot, we are going to prevent any injuries in those parts running in a slow pace and when we fell we are ready to train harder we will rotate our ankles and kness and of course all our articulations, but specially those ones. When we finish we are ready to start our session.

• FITNESS TASK (10'): Well guys, now we are going to start with the technical task, all this excersices are not complicated so try to do it as well as you can and remember to enjoy. For this excersice yo will need some cones but no futsal balls yet, this task is for improving our explosibility, this is a video turorial of what do you have to do in this excersice:

• TECHNICAL TASK (10'): In this part of the session we are going to start with the ball, this part is to improve our technique with the ball, so we just will need a ball (or more depending on the people we are) and we are going to do something like this:

• INDIVIDUAL TACTICAL TASK(10'): In he following part of the session we will need some cones again and a ball por each pair (you need to make pairs between you) and follow next instruccions I'm going to give you:

• COLLECTIVE TACTICAL TASK(10'): This part is to improve team work, you will have to work togeher and try to achive your objetive, you just ned to make groups of 3 and pay attention to the instructions:

• COOL DOWN (10'): This is the last part of this session, and what you are going to do here is just strech, relax, In this part of the session my partners gave me same comments and I will like to share them with you: ''What and amazing session, I really love football and I think this is awesome'', '' I think it was great but I think that it will be funner if it could be longer, just muy opinion'', ''Good job men, I think this session is good enough to share it with your blogers''.

This is everything guys I hope this really can help you or make you enjoy futsal, see you soon!!!

Three original sessions to be fitness

HI EVERYONE!!! Today I will give you three fantastic and original sessions of training to be fitness, this sessions are especially designed for improving endurance but if you want another type of training put it on the comments and I will bring it to you if I can, let's go with the session!!! This sessions will be for those people that don't have enough time to do some sport and for improve their fitness. One thing to add is that this three sessions only have one difference, the main part, I mean, the warm up and de cool down are compulsory, then you chose the main part.

• WARM UP (25'): This is an essential part of the session as this part prevent injuries while doing the session. It has several parts, we will dive it in four parts, the first one is 10 minutes runnig but very slow, remember we are warming up!!! The second one will be 5 minutes of streching (all parts of our body). The third one will be also 5 minutes but this time we are going to do some push-ups and sit-ups (20 of each one and repeat until you have been 5 minutes doing it), and last but not lest is 5 minutes of technical running (lift kness, calf raises, etc...).

This is me running to warm up, as you can see, you don't run too fast, this is for prevent injuries.

• FARTLEK TRAINING (10'): This is the main part of the session, and maybe you will find it a bit difficult, but it isn´t as difficult as it is. First of all you have to find a closed circuit of 400 meters more or less because of the pattern I will give you need it (you can addapt the pattern but be careful), the pattern is very easy to remember, is: 1 lap at 50% of intensity + 100 meters at 80% of intensity + the rest of the lap at 60% of intensity. It can intimidate you but believe me isn't as hard as it's looks like.

This are two videos of me practising this Fartlek training. Remember that the purpose of this excercise is to run with different intensities, so you have to note when you are running about 50/60% and when about 80%.

• CONTINUOUS TRAINING(15'): In this main part you just will have to run 15 minutes with and intensity about 65%. You will find it quite simple but is very complicated to be constant with the same rhythm, so you will need to practice this more than one time.

This is me running at night (I recommend it in summer due to the temperature at least here in Spain), and as you can see you need to be constant with the intensity to have good results.

• INTERVAL TRAINING: This one is quite harder than the others, so try before the others and then this one. In this one you have to find a circuit about 400 meters long, then you have to follow this pattern ( 3 laps to your circuit (1200 meters in total) and in each lap do the half of it at a 55%, then 10'' at an 85% and finally the rest of the lap at a 60%), you have to do this pattern 3 times to run about 3,6 Km with the variation of intensity. You will find yourselves tired but that´s normal, try to improve it with the time.

• COOL DOWN (10'): This is the last part of the session and you don't have to run more fortunately for you jajajaja, forget the joke, now you can go walking to your house and when you are in your house, you take a mat and you have to be 10 minutes streching to relax all your muscles after the effort for not to feel tired the next day.

This a picture of me streching after one of my sessions, remember to do this every time you practice any sport!!!

This is everything, I hope this can help you to keep fitness guys ;) , see you soon!!!

Smartphone apps

HI EVERYONE!!! Today I'm going to tell you about something that will be really helpful for you, as you can read in the tittle I will talk about SMARTPHONE APPS!!! Well, many of you probably know that there are a lot of different apps to download, don't you? Of course I´m going to tell you about Smartphone apps, but related with fitness, now, I will show you which ones are, for me, the best three ones, let's go!!!

• The first one is Endomondo. This is one of the most famous ones and I think that I have very few things to say, this app is amazing and I really recommend you to download it, is eassy to use, also eassy to prepare some differnet type of excercises, and you can share things with fiends!!!

• .https://play.google.com/store/apps/details?id=com.endomondo.android&hl=es

• The second one is Lose it!. This app is also very famous but not as famous as the previous one, but is also very good and I will recommend it to you due to the fact that this app help you lose weight in a healthy, sustanable way. 

• https://play.google.com/store/apps/details?id=com.fitnow.loseit

• And the last one is... Total Fitness. This app is the last app I'm going to recommend you, but it isn't the worst one, I would say that this is one of the best apps you will find. This app has a lot of different gadgets that are very useful to keet fit properly.

• https://play.google.com/store/apps/details?id=com.bluecorner.totalgym

I hope that this can help you to keep fitness guys ;) , see you soon!!! Maybe you will have something new soon... :3 

                                                                 

Webpages that talk about fitness tests

HI EVERYONE!!! Today I will show you a webpage that will help you to keep fitness or to start being it. First of all I will talk a little bit about this type of pages, a very important thing you need to now is that this pages normally are very general ones, as the webpage I'm going to show you later, that means mainly that they talk about a lot of different types of fitness tests, not only specific ones, you must look for them in this webpages or at least have an idea of which type of excercise do you want to do, ones are more eassy to carry on than others, what you choose depends on you. Now we are going to see the webpage I have choosen to show you, let´s go!!!
The webpage I have choseen is called ''TOPEND SPORTS''

• http://www.topendsports.com/testing/tests.htm

I hope this website will help you to improve your fitness guys ;) , see you soon!!! Maybe you will have something new soon... :3

What´s the purpose of this blog?

HI EVERYONE!!! My name is Víctor and I would like to expain the purpose of this blog, this my P.E. blog, I´m a student from Spain and I´m in 1º of bachillerato of Saavedra Fajardo High School, my P.E. techer wants me to create a blog, but not a ordinary one, a health blog, I mean, a blog that you can see how to keep fitness and some advises that could help you to achieve it, so you will have things related to that, nothing more to say and enjoy my blog ;) .