A suspect arrested Tuesday night in connection with the brutal murder of former Wells Fargo Human Resources Manager Willis Ayieko has died.
The suspect had suffered gunshot wounds in an altercation with police along the Siaya-Luanda-Busia Road. 3 other suspects are said to have escaped with gunshot wounds.

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3 RONDAS 40” TRABAJO / 10” DESCANSO

1. ESCALERA (4 TIEMPOS DELANTE Y SWING ATRÁS)
2. LUNGE OVERHEAD ALTERNO
3. JUMPING JACKS
4. REMO DERECHA
5. PIERNAS ESTIRADAS LADO A LADO
6. PESO MUERTO UNA SOLA PIERNA
7. LADO A LADO TOCANDO SUELO
8. REMO IZQUIERDA
9. SALTO LATERAL A UNA PIERNA
10. PESO MUERTO
11. 4 RODILLAS A CADA LADO
12. ELEVACIÓN FRONTAL

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4 beneficios del entrenamiento de alta intensidad:

1. Es un tipo de entrenamiento más eficiente que correr o montar en bici. Esto quiere decir que se obtiene el mismo gasto calórico en menos tiempo de actividad. Hasta el punto de que se estima que con 20 minutos de HIIT se obtienen los mismos progresos que con una hora corriendo a ritmo suave.

2. Ayuda a perder peso sin perder masa muscular. El aumento calórico antes mencionado se combina con el hecho de que el ejercicio anaeróbico requiere mucho más esfuerzo muscular que el ejercicio aeróbico, lo que hace que se quemen grasas a la vez que se tonifica la musculatura.
Además, es común que cuando se pierda peso de formas más tradicionales (dieta, correr, …), se pierda masa muscular a la par que grasas, cosa que prevenimos con el HIIT.

3. Mejora la capacidad cardíaca. Se ha comprobado que las personas que practican HIIT durante un tiempo de 8 semanas, son capaces de pedalear en bicicleta estática el doble de tiempo, al mismo ritmo que antes de empezar con el entrenamiento HIIT, y esto es gracias a que hace más eficaz el gasto cardiaco a la hora de realizar ejercicio físico.

4. Favorece la estimulación hormonal. El HIIT provoca un aumento de la estimulación de la hormona del crecimiento durante las 24 horas posteriores a su realización, en casi cuatro veces por encima de lo normal, lo que resulta en una ralentización del envejecimiento.

¿Cuáles son los principales beneficios de la actividad física?

La Organización Mundial de la Salud (OMS) describe la actividad física como cualquier movimiento corporal producido por los músculos esqueléticos que exija gasto de energía. La OMS nos explica que la falta de actividad física es el cuarto factor de riesgo de mortalidad a nivel mundial, además de la principal causa de un alto porcentaje de los cánceres de mama y colon, diabetes y algunas cardiopatías.

En la sociedad contemporánea, los trabajos que exigen una actividad física son cada vez más escasos, por eso el deporte cobra una mayor importancia. Un nivel adecuado de actividad:

– Reduce el riesgo de hipertensión, cardiopatías coronarias, accidentes cerebrovasculares, diabetes, cáncer de mama y colon, y depresión.
– Ayuda a prevenir problemas de salud de los huesos y mejora la capacidad funcional del cuerpo.
Es determinante para el gasto energético y, por tanto, ayuda a alcanzar un equilibrio calórico y un peso saludable.

Los expertos recomiendan realizar 30 minutos de actividad física moderada al día para asegurarse estos beneficios, por lo que es algo que cualquier persona puede practicar. No es necesario practicar deportes de impacto ni de alta intensidad, sino que un largo paseo a buen ritmo (que nos haga sudar un poco y cansarnos) puede ser suficiente.

¿Por qué es importante el deporte?
El ejercicio físico es una excelente forma de pasarlo bien y de conseguir objetivos, como el desarrollo muscular, la pérdida de peso o la reducción de grasa, todos ellos relacionados con un estilo de vida saludable. Además, la actividad física también beneficia la regulación hormonal y el refuerzo del sistema inmunológico y contribuye a un adecuado descanso y a reducir la fatiga.

Los efecto beneficiosos del deporte no son solo físicos, sino que también afectan a la salud mental, pues previene la aparición de la depresión y ayuda a reducir el estrés, además de que mejora la autoestima e, incluso, las relaciones sociales cuando se practican deportes de equipo. En definitiva, ¡te hace sentir bien!

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