Time of change

How to do a training correctly

Why you should fall in love of physical culture

As Luis Rodríguez told it to ChulucanasGym

I realized a little time ago many things about the physical culture, things I didn’t know absolutely there were. That’s why the history is important. I’m currently attending to an International Federation of Fitness and Bodybuilding, the IFBB, course for improving myself as a personal trainer. The IFBB is in over 160 countries, including Peru.

Among the coaches illustrating us with their lessons, is Jorge Montero, an expert in millennial physical culture. I should call this subject as History of Physical Culture, that goes back to the 15^th century with the Marcet Rouet’s French School, when the first training center with barbells made of cannon balls was created, and other apparel that we continue to use today, and one of the things I ever confirm in classes is that nothing has been invented about physical culture. There was everything, already.

Now, to my criterion, the physical culture represents a move. The human body is designed to move, to be active, and it’s something to be fundamental in our lives. And a thought comes to my mind from the Father of Physical Culture, Hipolito Triat, that “you have to grow the body and the spirit as well, at the same time, because both are driving, like two horses, to the man” And I ever have it in mind.

For me, the physical culture turned in something fundamental. I do bodybuilding since I was 15 years old. I did mainly because I didn’t feel well being too thin. I was 110 pounds, I was skinny. I have ever fought with my weight. I’m ektomorphe somatotype, badly complicated to gain muscular mass. But I fell in love of the results, of forgetting everything for 45 minutes. It’s because just training demands you much brain capability: you connect through breathing, pushing, pulling. You have no mind for anything else!

It’s already currently a part of my life. I don’t know what I would do not doing physical activity, because I’m not only a weight-lover but everything about physical activity: running, trail, swimming, climbing, extreme sports, obstacles circuit (InkaChallenge, SpartaRace). I like adrenalin and the satisfaction of reaching goals. I think the life’s about that.

Amazing Benefits

• Anti-aging: I’m 32 years old  but I look like 25. Well, that’s what they say me and  I believe so. Honestly, I feel that age.
• Inmuniiefficience: Doo you know how many times I get sick through the year? How many times I get cold? Once or twice at the most.
• More sexual power: My testosterone levels are ever high due to the power workout. This means more vigor, more cardio-vascular exercise when I make love.
• Exfoliation: My skin is ever clean because when we sweat, we release toxins, and we regenerate tissue later.
• Happiness: Due to endorphins, serotonins, and other hormones of happiness and pleasure. Surely, all this ggoes combined to agood feeding because it’s the perfect balance.

How should you motivate?

First, think of health andwellbeing words, then, ask how I want to live my old age. We just discussed about that topic in clases, and it’s the fact that the society links the old age term to multiple factors those downgrade our life quality (motor weakness, sarcopenia, and a infinity of deplorable conditions for the human being). So it was currently proved that that all these old-age typical conditions can be eliminated, to reach an age, like 60 years old, active. And believe me, I have seen it and lived it: gentlemen in their 60s lifting the same weight than me. I see them and I see myself later. They’re my pride.

People must think of that, not of losing weight for the summer and forgetting it further. Think of how you want to end your days. And please, that nobody comes to me with the excuse that there’s no time. The day is 24 hours -8 hours sleeping = 16, -8 hours of worktime = 8 hours, and only 45 minutes are enough to train.

Currently there are thousand ways to workout: parks, home professional personal trainers, which must be health generators instead of aesthetics. So, get motivated. Take the first step. That’s how you start, and when you do once, and you realize it’s a spirit matter rather than anything, you’re going to fall in love of the physical culture. And I leavetake with an amazing thought which confirms everything what I say: “You have to strengthen the body health because the dominion of the spirit depends on it.” (Plato: Republic, 597B)

Workout with Luis Rodríguez – Look for him asLR Fit Plan.

Home Training

Is it possible to get the same results than if you worked-out at the gym?

By ChulucanasGym

Despite many posts say on the net, training at home is an option for people who don't have enough available time for attending a gym but could have the necessary will power to enter one.

It's also a choice for the ones who dont have enough money to pay a membership due to different reasons, but who also show up the enough will power to reserve a part of the day for keeping fit.

And the will power could be the starting point. If you don't have the enough motivation to schedule an hour of your day, or to set up the time for working out, you won't do anything.  Surely, you can request your best friend to visit at home for doing both together, but what would happen the day that friend can't attend?

Missing the training might not be your option, so the cause that motivates you must break out from yourself, in the beginning.

[READ ALSO: A quick guide for beginners at the gym.]

Define Your Goals
The question everybody asks is what exercises can be done at home, and the answer is before designing a routine, set up your physical achievement goals first: losing weight, keeping fit, increasing mass (yes, it is also possible).

Unless you already have previous experience with a supervised training at a gym (what trends to develop discipline), it would be worthy to invest in a personal trainer who helps you to set up those goals with greater objectivity and based upon science, biotype and body measures in other words, so the diet you use to have and you can optimize, and another relevant information as well.

Look for many opinions before choosing a personal trainer. The ideal is that one becomes a companion along your whole training process, but if your budget don't allow to, that could help you to start up with your first session, then supervising you weekly, biweekly, or monthly.

Remember that although you can develop a degree of trustness and friendship with your personal trainer, the ideal would be the relationship to be strictly professional at the time of coaching on you.

Whatever the reason, if you are not available to have a personal trainer, you can write us down at chulucanasgym@gmail.com for providing you with remote orientation (online). This service we offer you is a symbolic cost.

You Need Space
Although there is not a general rule about the space you need for doing the training, the criterion we recommend is your own comfortability. Maybe you need a couple of square feet, or maybe you need a whole room, or even your home's full backyard. Depending on you, your routine, and the existent availability, you must determine how much space you're going to use while you work out.

The suggestion we do point out as universal is your space must be free of obstacles what could harm you during your sessions. Imagine you work out in your bedroom and  you have eberything messy on the soil. Probably you get wounded by your own clothes or damaging your stuff. So although the space be little, you'll get alright if it were clean and ordered.

Versatility
One of the main benefits of home training is you schedule your training time and don't depend on the gym times. It's possible there is one near your home but the time you chose is already full of students. Instead, that problem gets solved at your home or bedroom.

Unless your life activities have no beginning, end time or your schedule be irregular, you decide the time you'll start to move.

of course if you have control of your life, the recommendable is setting up a regular hour for training, maybe just waking up, but if that is not possible, it comes alright anytime free you have.

Another most personal aspect at home, and depending on the privacy degree you have, is you decide what you wear for training. Inclusive you can work out underwore or even Ancient Greek-style (naked).  what you do must consider is there are certain clothes favoring  determined routine types better, depending on your physical goals.

If you work out with music, another advantage is you can do it with that you like much. There is no consensus here about what the ideal is neither. use that motivates you  and can mark you a beat, especially if you do a resistance or functional training. A Bach's selection as well as the Rocky's music score are perfectly valid.

Another aspect that represents a home's advantage over the gym's is you won't have to wait  at any locker-room for free showers. After cooling your body, you go straight to yours and take a bath.

How Many Time Do I Need?
Another advantage of home training is if your time at the gym is very attended, you already won't have to wait for the machine or the space to be free, what means you a time saving. But if you think you need at your home the same lapse you need at the gym, go ahead.

if the time scarce is your enemy or your justification, at least set on 20 or 30 minutes. You can control it classic-style, watching a clock in other words, or setting up your mobile alerts. if you work out with music, you can take as a reference that 5 full songs (usually the radio-edit versions)  equals about 20 minutes.  If you add three more, you'll have the half hour.

In the morning, in the afternoon, or at night? The general medical consensus is when you work out early, just waking up, you charge endorphines for the whole day, those will keep you alert, good humor. You won't have any excuse to run away your own regime, by the way.

 However, we repeat, that adjusts to your own life train. The important is you be constant, that you never leave off.

With Or Witout Apparel?
One of the existent prejudges is you can't get at hgome the same results like at the gym because we don't have enough equipment, or we simply don't have any.

Of course if you pretend to be a top-profile athlete, this reason probably could justify. But if your purpose is keeping fit or recuperating it, the creativity is more important than the complexitty.

The universal thing applying to the training at the gym, at home, outdoors, wherever, is dividing the body into key muscular groups: shoulders, arms, chest, back, abs, gluteus, tighs, and calves. Then, your training plan must consider them all, full, focused, in-circuit.

The general or full-body routines look for activate you from the top to the base with exercises working more than a muscular group at a time, with relatively acrobatic movements  (There are all-dificulty levels), those can be used for gaining resistance as well as increasing power, acording to the quantitty and the intensity you take on.

[READ ALSO: Working out by wearing a mask?]

As much as you go gaining more reliability on your routines, many times they end to seem without-apparel olympic gymnastics sessions. Don't feel bad if the trick goes no good at the first attempt. You'll have to practice it until getting it. The results will appear in the process.

[READ ALSO: Aerobics at the beach]

The focused routines are concentrated into a determined muscular group or a couple of them each session, and they are usually used in the power training, the ones looking for strength and volume gaining, in other words.

The in-circuit routines are referred to the ones methodically focused  in some or all muscular groups each session, alternating them to take advantage out  of the resting moments. In other words, in one same session you can start with an exercise for tighs while you don't do anything with your arms, then when you leave doing tights go to the arms, and when you leave them go back to tighs or go to the back, then you do calves.

The functional training is a good example of in-circuit training although it's not the only one. Remember that one of its advantages is it takes up what be around you, turning into accesories for doing each exercise, from your own body weight tover the soil to  the furniture near you.

Yes, a chair, your bed, a small fence can be useful for this purpose.

if you have acquired or have access to any type of training home machine, it also can give you too-notable advantages like if you were using a dozen of them at a gym. Some personal trainers are too capable than inclusive teach you  to adopt certain angles with your body, so a 40-pound  weight look like a 120-pound one, reaching significant results (that's why we said you have to ask well before having a home advisory).

Some people can make their own training apparel or accesories as barbells, those are perfectly valid. The same thing if you buy them at a specialized store. Keep in your mind that if although how is important, also are important what, when, how much, where and why.

what Routine Can I Do?
If you already solved the whole prior details, you can start on moving.  Whether apparels or accessories, or not, the key parts your training session have to include are the warming-up and the routine itself.

Although we are not fans of the rigid formulas, if you insist on knowing what type-routine you could follow up, here we give you one, which you can changing as  you gain more power or resistance.

Warming-Up:
- 4 sets of 10 crunches (if you do them over the soil, remember to protect your back  with a pad or many clothes muffling  and not pressing your skin).
- 5 minutes of static trot or running (if you don't have a walking machine, you can help by using a back chair for not going forward or reverse).
- 15 to 20 pushes on the wall.

Arms, includes shoulders and torso (chest and back):
- 4 sets of 12 push-ups (with hands unite you work out pecs, hands aligned to shoulders work out shoulders with your arms, you work out the back if you put your hands a wide distance.)
- 4 sets of 10 push-ups with feet raised over a sofa, a chair, or your bed (this demands a bigger dificulty, but as you set your hands like the previous exercise, you get the same work-out levels.)

Tighs and gluteus:
- 4 sets of 20 full squads (pushing down your buttocks as much as you can, and flexing up your legs not setting them straight, trying first your feeet unite, then quite separated, and finally widely separated.)
- 4 sets of 15 jumping flexes, whether the feet unite or alternating one foot forward and the another one behind.
- 4 sets of 10 one-leg squads, while the another one is extended  behind for pushing your gluteus when you flex down; then, you do other 10 with the another leg.
- 4 sets of 10 strides.

Calves:
- 4 sets of 30 lift-ups, putting on your toe tips over a step letting your ankles suspended in the air, those you'll lift-up and lift-down (try to hold something  for not losing the body balance.)
- 4 sets of tip-toe walk during 1 minute (our executive editor says you probably will be gotten wrong, but it actually work out your calves.)

We repeat that if you have machines, aparels or accesories at home, you can reply the same movements like at the gym. They work exactly the same. You can also can combine them to the non-apparel training we suggest lines up.

And finally, ever remember the exercise without a balanced diet, enough resting neither, will be useless for you.

Outdoor Training

By ChulucanasGym

Much more before  there were the classic gymnasiums, the Hellenic predecessors of the actual facilities, the way how the people kept fit was outdoor. If it’s true the Greek Classic Culture was the one that printed a lot  those activities through its art, there is evidence that every ancient world’s culture had training sessions mainly addressed to war exercises, all them made in the open.

As the time has been going on, the conception of the physical training has been getting close into the gymnasiums as we know them more than 3000 years ago, and only some specific activities have been left to work out outdoor, especially the ones referred to adapt to the natural landscape, as adventure sports. However, the effort to look for a major contact with Nature is motivating the people to depend less on indoor and to rediscover  the advantages of doing it not depending on the limitations of four walls and a roof.

As the environmental quality is guaranteed, one of these main benefits is to oxygenate with pure or mostly pure air. Another of those advantages is improving the mood much more evident compared to indoor only provided the landscape is cared or if it still conserves itsinitial natural setup. That’s why many outdoor training activists, our partner Ronald Benites among them, have demanded the authorities to have more green spaces inside the cities and to conserve the areas as the forests, beaches, wetlands, or any space where the human action has created few or none impact.

Over this basis, the outdoor training activity chances are wide, from calisthenics  to  major physical exigency sports. You choose the one you like a lot because whatever will come OK, the issue is you put in activity, so we have you some very useful tips for it.

1. Check Out The Weather Conditions

There’s no more disappointment than to schedule a day for beginning your training sessions and a heavy rain just starts to fall. It’s not about the heaven sending you any kind of message, it’s about you forgot to check out the weather conditions for the zone where you’re going to work out. Then, the solution is such simple as paying attention to the forecast on your favorite TV or radio station, or newspaper. Also remember today there are services offering you a high level of accuracy those allow to know the weather forecast and check it out real-time, that you can have it as an app on your smartphone, even.

2. Protect From Solar Radiation

Even in cloudy days, remember that having long time outdoor means to be exposed to B-type ultraviolet rays (UVB), unlike their A-type brothers (UVA), those can cause skin burning or cancer, or cataracts in the eyes (we will see which protection on the next point). Then, use a sunscreen that allow you to isolate them while you are out there. Remember the medical consensus is to use that with a 40-to-up sun protection factor (SPF). However, ask your reliable doctor or dermatologist about  wwhich one is the most adequate for your skin type. Also remember the sweat removes the sunscreen, so it’s necessary you to retouch it as suggested, one to two hours in general.

3. Choose The Right Outfit

One thing is working out indoor, where you can work out even naked, but another very different is doing it outdoor where you have to face different elements as solar rays, the wind, the temperature, the humidity, and inclusive the insects. Lookfor  and wear the clothes that guarantee you two things at the same time: protection before those elements, and flexibility for doing your movement in a free and natural way. Also choose the sportshoes those allow you to anchor very well  to the soil (or whatever you have to get your feet on), and that results easy to handle. If you work out during the daylight, wear a hat or a cap according to the circumstance and protect your eyes  with special sunglasses those filter UVB rays, those don’t go flying at the first abrupt movement. Get advice  with your trainer, in a serious sport store, and with other people those also work out outdoor.

[READ ALSO: Mask For The Muscle]

4. Never Forget The Medical Kit

If we didn’t advice it before is because we suppose your gym has an accessible one, but when you’re not in a facility of that type, or you’re totally alone at worst, and you have an eventuality as a contusion or any kind of accident, who and how helps you? That’s why it’s worthy to invest in a kit containing band aids, alcohol in gel, iodium, cotton, gauze, sticking plaster, some cream against bites, and even your sunscreen. It’s a good idea your kit box to have a card  wit your name and your phone numbers in emergency case - nobody never knows. Oh, and never it’s useless to know about first aid.

5. Have A Specialized Monitor

As much as the difficulty and the risk of the physical activity you do is major, the ideal would be it has the supervision and the guidance of a person who is paying you attention constantly, who knows how to act if any type of eventuality happens. If you work out in group, it would be fine that one of you to be someone having most experience for becoming that monitor. Remember that one thing is the gym, where you are just a couple of feet away, but another very different is out there where you could be inclusive a couple of hours away.  So listen carefully to your monitor, follow up the recommendations literally. The idea is you to come back to work out, not you to go just once and being forced not to come back for a long time or not coming back never again.

6. Hydrate

Yes, it’s obvious, but it’s necessary to remind it for the same reason than the previous tips. If you are at the gym, you only got to go to the water dispenser or buy a bottle with water, but out there, especially if you are far from the city, the better is you go well-supplied with enough water for hydrating before, during, and especially after  your training session. The same thing if you are accostumed to drink re-hydratant beverages, those only you have to consume after your training session for replacing salt and carbohydrates, not before. Find out more related information here.

7. Leave Clean The Space

It doesn’t matter  if you’re the only person who works out there, and much more reason if it’s about a collective space, avoid to leave trash although that’s not yours, especially if that could harm someone else. Working out outdoor implies a big commitment with the environment, so the hygiene would be a logical and consistent attitude. In consequence, not polluting (anyway) and educating the others through your example not for doing it  will be another of your responsibilities.

8. Create A Community

Although someone will prefer to isolate physically from the rest for a better training, our suggestion is you to try connecting other people like you doing certain outdoor sport or discipline around your region, your country or the world for interchanging experiences, warning for any cause, or even seeing the chance to visit each other for sharing the experience by promoting a kind of sport tourism. The social media are currently the means for commiting that task effectively and efficiently. Use them responsibly.

9. Share Your Experience

If you are who think your relatives, friends or contacts deserve to share the same satisfaction you get when you work out outdoor, try to write something and post it on your social media where you tell how you had, describe the place, and motivate the people to go with you or by themselves. If you want, share your experience with our crew on our Twitter account, by writing us at chulucanasgym@gmail.com, or leaving some message right below. We’ll enjoy to read you!

The photos on this post were provided (from the top to below) by César Campos, Ronald Benites, Pedro Changanaquí, and Félix Oviedo.

A pro runner and his pupils reach goals amid the lockdown

Consuelo Yarlequé is 61 years old and until May 1^st, 2020, she was 69 kilos or 152 pounds. It was not good news – she was type-1 obesity. That same day she started up a training & feeding plan. Three weeks later, during her evaluation, she noticed she has lost… 9 pounds! “I’m happy of the results,” the lady affirms. “Through all years of experience I’m running, I never had lost so much weight.”

Consuelo and other people in Piura, Chiclayo, Cajamarca, and Lima (Peru) have joined an online project called Entrenamiento Online elite (Online Elite Training, or EO as its acronyme in Spanish) powered by the marathon runner Jesús Ademir Sosa Valdiviezo, who is also a sports coach and promoter. There are plans for the initiative to expand to Spain.

The EO premise comes from the cloistering sensation and the stress provocated by the pandemic fact what many times impact on the body, and that does not bring benefits to health. The project looks for helping the people with the best online sports advisory, on live training, physical activity programs designed to provide relaxation, resistance, muscular power, and flexibility. It also provides an evaluation  for high-performance feeding and all tips you need to have a healthy life.

“Most people want to keep fit and have a healthy lifestyle, so I’ve created entrenamiento Online Elite interested to reach the folks who don’t go to a gym regularily, because they don’t have time or their daily jobs don’t allow to do a routine for keeping fit and also due to the gyms won’t open this year because they are the main Covid-19 infection hotspots,” Jesús Sosa sustained.

The reknown runner referred this has been a great opportunity: “This lockdown is very hard for everybody, however we also know  it’s a pretty good opportunity to grow, feel, dream of… To me, this crisis has been the opportunity to start up this project I was postponing so many times and the truth is that I’m very happy to contribute positively in the life of persons.”

“I want you to know of the physical activity importance as healthy habit for avoiding the sedentarism, and like an essential factor to fight the stress generated by the social isolating situation because of Covid-19,” he added.

How the Online elite Training works on

The live training is from Monday to Friday at 8:30 pm. (0130 GMT) on a Facebook private group. Sosa thinks it’s a comfortable time for everybody because someones study and others work, so the classes keep recorded and they can train later by watching the live webcasting at the time they prefer.

The athlete noticed that, for example, there are nurses during the online training, and sometimes they , when having an overnight turn, train the next day, but they don’t leave to complete their routine. And other guys who also study, if they struck on the schedule, train later the same way. The idea is not losing the continuity. All the pupuls are followed up by WhatsApp according to their goal, whether increasing muscular mass, decreasing fat index, or simply keeping healthy.

“I’d invite all the people who have the wish to start a healthy life to join this Online Elite Training project,” Jesús Sosa manifested. “Like a pro, I guarantee good results.” For more information, you can contact directly to Jesús Sosa, go to the Online Elite Training (in Spanish), or write him an e-mail.

Who is Jesús Sosa?

The Catacaos, Peru-based marathon runner, sports promoter and coach (certified by Peruvian Institute of Sports) is a Bachelor in Accountability and Financial Sciences for National University of Piura. He’s worked for Catacaos and La Arena Districts Municipalities, both in Piura Province. He speaks intermediate-level english, by the way.

Jesús is ripped. He’s 5.7 inches, 154 pounds, 10½ in shoes (9½ iin U.K, 44 in the rest of Europe).  In every competition he has participated, he reached one of the 10 first places. His up-to-date personal records (time per distance)are:

• 5 km or 3,1 mi: 16 min 15 sec.
• 10 km or 6,2 mi: 33 min 
• 21 km 97 m or 13.11 mi (half-marathon): 1 h 15 min
• 42 km 195 m or 26.18 mi (marathon): 2 h 38 min

Coming up next, all and each one of his sport achievements what this guy, his family, his supporters and contacts, his city, and the whole region are proud of.

• 04/07/2019: 1st place in National Triathlon Championship – Cathegory Posts, Peru.
• 02/14/2019: 1st place in posts, Colan, Peru (2019).
• 01/29/2019: 8^th place in Miami Marathon, Fla.
• 01/31/2018: 2nd Best Ranked Piura-native in Piura City Half Marathon, Peru.
• 11/25/2018: 3rd place in 5K Race for the National Police of Peru’s Anniversary.
• 11/10/2018: 1st place in Máncora Triathlon – Cathegory Posts, Peru.
• 09/08/2018: 3rd place in 8K, Peruvian Institute of Sports.
• 09/01/2018: 1st place in Punta Sal Triathlon – Cathegory Posts, Peru.
• 10/14/2018: 1st place in Los ejidos Triathlon – Cathegory Posts, Piura City, Peru.
• 07/02/2018: 1st place in Pacasmayo International Marathon, Peru.
• 06/03/2018: 2nd place in Chiclayo City’s Half-Marathon, Peru
• 05/20/2018: 11th place in Movistar 42K Marathon 2018 (among more than 20,000 participants), Lima City, Peru.
• 04/29/2018: 1^st place in 8K, Chiclayo City 183^rd Anniversary, Peru.
• 02/10/2018: 1^st place in posts, 17^th Triathlon in Colan, Peru, homage to Peruvian Navy.
• 01/28/2018: 11^th place in Miami Marathon, Fla. (2018)
• 12/09/2017: 1st place in 7K, Montelima Race.
• 12/02/2017: 1^st place in Peru’s National Police 5K Race.
• 11/26/2017: 1st place in Ferreycorp 4K Pedestrian Race.
• 11/12/2017: 1^st place in Los Tallanes Pedestrian Race, Sullana Anniversary, Peru.
• 09/16/2017: 1^st place in Punta Sal Triathlon, Peru – Cathegory Posts (2017).
• 07/23/2017: 2^nd place in 8K, Peruvian Institute of Sports, Trujillo, Peru.
• 07/02/2017: 1^st place in Pacasmayo 42K International Marathon, Peru (2017).
• 06/18/2017: 1^st place in Catacaos 7K Race, Peru (2017).
• 05/21/2017: 10^th place in Adidas 42K Marathon, Lima City, Peru.
• Classified, Miami Marathon, Fla. (2017)
• Classified, Boston Marathon, Mass. (2017)
• Classified, New York City Marathon, NY (2017).
• 02/14/2017: 1st place in Colán Triathlon – Cathegory Posts, Peru (2017).
• 07/09/2016: 1st place in Vías Integradoras Marathon.
• 07/03/2016: 1st place in 21K, Pacasmayo International Marathon, Peru.
• 06/25/2016: 1^st place in 6K, Udep EcoChallenge, Piura City, Peru.
• 06/12/2016: 1^st place in 8K, Peruvian Institute of Spors, Piura City, Peru.
• 04/15/2016: 15^th place in 42K, Adidas Marathon, Lima City, Peru (among 15,000 competitors).
• 12/31/2015: 9^th place in San Silvestre International Race, Sao Paulo, Brazil.
• 07/05/2015: 1st place in 42K, Pacasmayo International Marathon, Peru.
• 05/16/2015: 1st place in 5K, Piura Open Race, Piura City, Peru.
• Classified, San Silvestre International Race, Sao Paulo, Brazil (2015).
• 02/07/2015: 1^st place in 15K, Querecotillo, Peru.
• 04/28/2015: 1^st place in 21K, Chiclayo Half-Marathon, Peru.
• 04/18/2015: 1^st place in Piura For Life Race, Piura City, Peru.
• 08/12/2014: 1st place in 5K, Pacasmayo Marathon, Peru.
• 05/31/2014: 9th place, Energizer Night Race, Lima City, Peru.
• 05/18/2014: 16^th place in 42K, Adidas Marathon, Lima City, Peru (among 15,000 competitors).
• 03/30/2014: 2nd place in Chasquis Race, Athletism League of Piura, Peru.
• 07/07/2013: 2nd place in 10K, Pacasmayo International Marathon, Peru.
• 06/30/2013: 1^st place in 5K, Country Club Olympics, Piura City, Peru.
• 06/23/2013: 2nd place in 6K, Olympic Day, Piura City, Peru.
• 05/04/2013: 10^th place in Energizer Race, Lima City, Peru (among 10,000 participants).
• 03/09/2013: 1st place in 5K, Talara, Peru.
• 02/17/2013: 1^st place in 5K, Colán Triathlon, Peru.
• 12/31/2012: 1^st place in Piura Half-Marathon – Cathegory Young, Piura City, Peru. Best Piura-native.
• 10/05/2012: 1^st place in university Olympics, Piura City, Peru.
• Best Piura-native 2011.

Remember that you can contac Jesús on his Facebook personal account, his proffessional fanpage, you can join his race group, and you can follow his stories on Instagram.

The photos of this entry were provided by Jesús Sosa.

Importance of mentorship and legacy in bodybuilding

Bodybuilding has held on alive such itself since it began to spread and promote in Europe in the second half of 19^th century, and in the U.S. in the beginning of 20^th century, and from both social and cultural spots toward the entire world. Today, it’s very rare the corner of the planet where it doesn’t do, especially if we talk about nations with a high sports vocation as Brazil, here in Latin America.

 

It wasn’t only about opening more gyms – rather, the gym is the ideal space for what the tradition keeps ever alive, but the history tells us since Lacedemone, Ancient Greece, 18^th century B.C., until Esse, actual Germany, 1852 A.D., and then up to date, the importance of this institution ffor learning and developing the physical culture has not fallen down – quite the opposite.

 

Let’s consider this first idea: it’s not the physical facility what makes the bodybuilding to everlast. The first gyms were big open-air lots delimited with walls where the athletes trained fully naked. Today, although the idea could sound very exotic to rescue, what we have are buildings that keep the same concept of these big lots but under a roof (the most) and with the comfort of modern architecture.

 

Obviously, most of us already don’t train naked but even at the time of our routine, we unavoidabily end giving up to the marketing of big sports brands. Let’s remember we also can train in the open and we could get the same effect if we do it correctly.

 

Then, a second idea we should consider is the gym, before the physical space, it’s about a 38-century-old institution, and as a human creation, it’s the presence of persons training and inspiring others to continue training and getting new goals, no doubt.

 

How does our example influence in the motivation that many bodybuilders and athletes have to start their own sport careers, or a healthy lifestyle at least? The truth is it influences much, if not, think of who inspired you to attend that very first day and to continue persisting until getting your first results, your actual achievement later.

 

These models inspiring us, whether we meet them in person or not, are called mentors in pedagogy – the persons who form in our heads that we wish or want to be. We have mentors for everything: our profession, our fashion style, our criteria for choosing mates and friends… anyway. Think of your actual life and you’ll understand that somebody inspired you to be who you are, and there’s somebody who is inspiring you to be someone else.

 

It’s probable we don’t propose to be mentor of anybody and we are in our right, but we are an example the same, and somebody is going to see in us for continuing to train, or leaving to do it. And as the years go by, that one we have inspired to, it’s going to inspire another new generation, and so and so.

 

But if you are aware of how much your example can influence in the life of other person or other people and you want to take control of the situation, it would be actually good you have a plan or a methodology in mind that allows who you inspire to learn the bodybuilding in a progressive and sequential way, that they appreciate it in a positive way, and that they value their first achievements as an won creation they can go improving.

 

So, you go building a legacy or heritage of knowledge and attitude around the bodybuilding, which purpose must be the improvement of the training ways, the increasing of life quality, the affirmative and positive self-validation, and the long of who come behind evolve the physical culture for their benefit and the one of who will come behind them. In this sense, the mentorship and the legacy will do the bodybuilding as a sustainable activity in time and space.

 

You’re not a substitute

This implies you to educate, to get ready for when that new bodybuilder or athlete gets close to you, you have true, precise, and inspiring answers. It’s not about you are going to turn in his physical trainer, but you could complement favorably the work of those professionals so that person gets motivated to ccome back working out the next day, and the next week, and the next month, and the next year.

 

It would be interesting if these mentorship and legacy strategies are precisely coordinated with the physical trainer for having unity in the messages and the quality of examples. Also, beyond how much weight you lift, it can turn in a natural opportunity to forge constructive social relationships that form a community which you ever could count.

 

Prepare and tell us your experience or let’s interchange tips. Let’s talk on our Twitter account, or also at our e-mail chulucanasgym@gmail.com

Coming next - we link you to the developing experience in Callao, Peru.

The model featured on this entry is José Escobar.