Content type physical test

Hi, I'm Ricardo Alberto Quintero Torrado. There are different ways to generate content. Today I show you an example of personal training content.

With the growth of social networks, the different types of content with which a community can be generated organically by gaining followers also grows. You can talk about a sporting or cultural activity, with which you boost your personal brand. For example, I like to practice running and today I want to show you a form or type of content for an activity (doing something that I don't regularly do) but it is important when exercising.

For a person of my build and measurements, it is advisable to do this type of test at least every 3 or 6 months in order to know if we are within the recommended standards.

For the measurement of this test I will perform it with the X band 3 from infinix. You can see here a type of content on how to unbox a product in this video, where you will also find the carulla website where you can buy it.

I did these exercises according to specialized health and sports websites with their respective recommendations.

physical test

Exercise Push-up arms

• First, place the palms of your hands and the balls of your feet on the ground.

• Then, flex your elbows and bring your torso and face as close to the floor as possible.

• After a few seconds in that position, return to the initial position (with the body diagonally).

From mejorconsalud.as.com

Leg curl exercise 1 min

"The movement consists of inhaling and flexing the legs, until the thighs reach the horizontal position. Next, an extension of the legs is carried out, straightening the trunk to recover the initial position, exhaling at the end of the action."

From guíafitness.com

Abdominal exercise 1 min

"Straight back, firm core and glutes and we hold the body like a board. With series of 30 seconds it is more than enough for a good abdominal activation. Remember that you have to feel the tension of your abdominals at all times, we do not relax them until reach 30 seconds or a minute."

From menshealth.com

long jump exercise

"The long jump (or long jump) is an athletics competition in which the athlete uses his speed, strength and agility to cover the greatest possible distance in a single horizontal jump. But to achieve a good jump, it is not enough with having leg strength, speed and flexibility. You also need coordination and technique."

From atletismocolombiano.com

Lower back exercise 1 min

Bird dog (or bird dog).

"Kneel on all fours with your hands under your shoulders and knees under your hips. Stretch your left leg and right arm at the same time, until they are as horizontal as possible, in line with your back. Hold this pose for 30 seconds. Then switch sides."

From axahealthkeeper.com

Ejercicio: Velocidad 50 mts

"The athlete must cover the distance of 50 m at maximum speed without stopping, on a prepared track. The time spent in covering the 50 m is recorded and valued, from the starting order until crossing the finish line."

From competenciamotriz.com

Step test exercise

"(This test requires the athlete to step on and off a gym bench for 5 minutes uninterrupted. Remember 18" step.

The cadence is performed at a rate of 30 steps/minute. (raise foot, raise another foot, lower foot, bar the other foot...)

After 5 minutes, the test is stopped and…>

1 minute after finishing the test, take your heart rate (bpm) – Pulse "

from altorendimiento.com

Cooper's test exercise

"El Test de Cooper es una prueba de resistencia (no un entrenamiento) que fue diseñada para recorrer la mayor distancia posible en un periodo de 12 minutos y a una velocidad constante."

from blog.institutoisaf

Conclusion

According to the results we will be able to see how we are according to the level that we should be at for our age. In the case of people my age, who exercise constantly (at least once a week) and do not have any health problems, we are regularly within the average heart rate per minute, according to our age.

We also know the heart rate in which we are, according to different types of physical activity, and the pulsations for the daily activity that we do every day.

Finally, I present these 5 recommendations for those who want to start improving their physical condition.

1. Find a physical activity, according to your age and physical condition, that you like, are passionate about and that you know you can do regularly

2. Investigate, consult and ask a health specialist, if you think you need any special indication.

3. Empieza poco a poco para que tu cuerpo tome el ritmo de entrenamiento y se adapte al mismo.

4. Start little by little so that your body takes the rhythm of training and adapts to it.

5. Eat properly for the activity and training you are going to do. If necessary by the hand of a nutritionist

If you are in an environment other than sports or for some reason you cannot do it. You can also look for different active breaks or cultural activities in which you can do something different from everyday life.

Well, this is an example of the content that can be done for Social Networks with an activity that you do and think you can generate a community.

Write in the comments if you think something can be added, if you practice any activity where you think you can have a community of followers, or what kind of content you would like me to talk about next time.

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