Silverio.G.C

¿Puede el estilo de vida ayudar a frenar la neurodegeneración? 🧠✨ Una nueva revisión sugiere que el ejercicio y la alimentación podrían ayudar a proteger el cerebro frente a la neurodegeneración 🥗🏃‍♀️ nature.com/articles/s4432…

Cómo educadores físicos debemos hacer entender que el sedentarismo no es una opción, siendo esta una de nuestras tareas más loables y útiles socialmente.

💪🌱 La potencia muscular también se cultiva desde la infancia. Prevenir la “powerpenia pediátrica” con juego activo, saltos, carreras y fuerza adaptada ayuda a crear una reserva física que puede proteger la función muscular durante toda la vida 🧒🏃‍♀️🏃‍♂️👟 bjsm.bmj.com/content/early/…

Si esto no os sirve para entender que ejercicio físico=medicina, yo ya no sé. "La actividad física reduce la mortalidad por todas las causas en pacientes con cáncer: metaanálisis de ensayos controlados aleatorizados". pubmed.gov/41894932 Cancer Treat Rev. 2026 Apr;145:103122.

No es necesario comer poco para PERDER GRASA ni es una práctica ideal pesarte todos los dias. Resultados de nuestra investigación 👇link.springer.com/article/10.100…

🧠🌍 #Envejecer no depende solo de los genes. Un estudio en 34 países sugiere que el #exposoma (factores ambientales y sociales) también se asocia con un cerebro “más envejecido”. Aire, calor, desigualdad y falta de zonas verdes dejan huella 🌡️🏙️ nature.com/articles/s4159…

Entrenamiento de fuerza en niños: todo lo que necesitas saber share.google/2Zj61QOHUl1hPR…

La actividad física debe considerarse un “tratamiento” central para la prevención y el manejo de la enfermedad cardiovascular, seguro para la mayoría de pacientes tras una adecuada estratificación de riesgo. @escardio @preventiva_SEC @secardiologia 🫀🏃‍♂️ escardio.org/communities/co…

Tremendous (free) breakdown of muscle hypertrophy by @mackinprof @JeffNippard et al. Some of my personal takeaways. 1. Mechanical tension is the primary driver, not metabolic stress, hormones, or muscle damage. 2. Immediate post-exercise increases in testosterone, growth hormone, or IGF-1 play little role in muscle growth in men or women. 3. Metabolic stress and cell swelling ('the pump') do have much causal evidence; meaning if they do lead to muscle growth, it's indirectly or minimally impactful. 4. Sarcoplasmic hypertrophy is possible; though more evidence is needed. Myofibrillar protein accretion is the most dominant adaptation. 5. Realistic hypertrophy expectations: ~1-2kg of fat-free mass per 8-12 weeks of training, which will plateau/slow down as experience increases. 6. Increase in FFMI is largest the first 3-4 yrs, but slows down after that. 5-year average is ~8 kg (men) and 5.5 kg (women). pubmed.ncbi.nlm.nih.gov/41276164/

Lifting heavy weights is safe & effective for 70+ year olds (including up to 83 year olds!). Recent paper led by Casper Soendenbroe, @AbigailMackey1, Michael Kjaer, and others found: 16k week of doing leg press, leg extension, and leg curls 3x per week led to major increases in leg size and strength [MVC (19 ± 14%), RFD (58 ± 80%), qCSA (3 ± 4%), and type II fCSA (14 ± 25%)]. Interestingly, they reported a whopping 82% were classified as "Robust" or "Excellent" responders. Only 5% were "Poor" responders. Program progressed from 3x12 at 15RM, to 4x10 at 12RM, to 5x8-10 at 10RM, 4x6-8 at 8RM, 4x4 at 6-8RM. Point being: Basic rules of exercise progression worked just fine for these 70+ yr old men, no reason to think principles should differ based exclusively on this age range. pubmed.ncbi.nlm.nih.gov/41563970/

Managing the meniscus part I-Anatomy, biomechanics, and treatment strategies for the atraumatic meniscus tear pubmed.ncbi.nlm.nih.gov/41562126/

Demystifying hold times for ISOMs in tendinopathy. Be guided by the outcome your are targeting. For more details check out my longer posts here: instagram.com/p/DT4atytkWkJ/… And here: linkedin.com/posts/petermal… Or check out my online or face to face courses: tendinopathyrehab.com/clinicians-off…

Lack of time is the most common reason people give for not sticking with a resistance training program. Here are some strategies for making a workout more time efficient and still achieving impressive results, as detailed in our paper on the topic💪🏽 link.springer.com/article/10.100…

Your muscles clear glucose in two different ways after a meal. Most people only use one. When you sit after eating, glucose disposal depends almost entirely on insulin signaling from the pancreas. That pathway works, but it has limited capacity, which is why post-meal glucose spikes are higher and longer. When you move after eating, even lightly, a second pathway turns on in parallel. Muscle contraction independently activates glucose transporters (GLUT4), allowing glucose to enter muscle without waiting for insulin. The result is faster clearance, lower peaks, and less strain on the pancreas. What’s happening under the hood: • Muscle contraction triggers GLUT4 translocation • Glucose enters muscle directly • Blood glucose falls more quickly • Insulin demand is reduced, not replaced This isn’t about burning calories or “earning” food. It’s about using the physiology you already have. Walking after meals doesn’t override insulin. It adds another clearance pathway. That’s why timing matters.

One of the biggest misconceptions about resistance training: That its benefits come from muscle growth alone. In reality, many of the most important adaptations happen even before muscles visibly change. Within weeks of starting resistance training: - The motor cortex becomes more excitable - Inhibitory neural pathways are dialled down - Motor neurons are recruited earlier and fire more consistently - Neural (or synaptic) “noise” decreases, improving force control Only later do these neural adaptations occur alongside measurable muscle growth. This is why beginners get stronger fast. And why resistance training works even when muscle growth is modest. In practical terms, these neural changes mean resistance training improves: - Strength: through increased neural drive and motor unit recruitment - Power: by increasing how fast force can be produced - Control: by reducing variability in motor output - Endurance: via improved metabolic and neuromuscular efficiency These are all system-level adaptations, not aesthetic ones. And as for the healthspan implications? As we age, it’s not just muscle mass that declines. It’s neural drive, coordination, and speed. In fact, aspects of muscle function (like strength or power) decline between 2-8 times faster than muscle size. Consistent resistance training helps preserve: - Brain plasticity - Spinal motor output - Rapid force production - Neuromuscular junction integrity All of which are strongly linked to mobility, falls risk, and independence. That’s why resistance training is maintenance for the entire movement system, not just the muscles at the end of it.

LO QUE NADIE TE CUENTA Este niño tiene un sarcoma osteogénico. Un tumor que te come el hueso. Hace 40 años: amputación directa. Hoy: le quitamos el trozo y ponemos hueso de cadáver. ¿Eso es nuevo? NO. Lleva haciéndose desde que yo no había nacido. ¿Entonces qué cambia? Que ahora antes de abrir hacemos un ensayo general con un muñeco de plástico. Útil, sí. Revolucionario, para nada. LA NOTICIA REAL (que no vende) Para salvar esa pierna necesitas: 3 cirujanos especializados 1 anestesista pediátrico al menos 2 enfermeras 1 circulante Quirófano CERO prisa CERO mirada al beneficio ¿Qué hospital privado puede permitirse esto? NINGUNO. Porque no es rentable dedicar medio equipo toda una mañana a un crío. EL PROBLEMA Nos venden "tecnología futurista" cuando lo revolucionario es otra cosa: que tengamos un sistema que puede gastarse recursos infinitos en salvar la rodilla de un niño sin preguntar cuánto cuesta. Eso NO lo hace una impresora. RESUMEN: Gran cirugía. Equipazo. Resultado perfecto. Pero dejad de vendernos la impresora 3D como si fuera el protagonista. El protagonista es un sistema público que puede hacer Tetris con huesos reales durante 8 horas sin mirar el reloj. Viva la sanidad pública. Que es la única lo suficientemente loca para invertir todo eso en salvar UNA pierna.

Exercise Isn’t Just Muscle Work, It’s Immune Training 1. Inflammation after exercise is not “bad.” - It’s a regulated stress response that helps drive muscle adaptation. 2. Your immune cells move into muscle after workouts. - After endurance exercise, muscles can accumulate immune cells like macrophages and Tregs (regulatory T cells). - Peak inflammation in the muscle can show up around ~24 hours after a single bout. 3. Tregs act like the “brakes” that protect adaptation. - Without enough Tregs, inflammation overshoots (more neutrophils + inflammatory macrophages). - That can impair mitochondrial quality and reduce endurance gains. 4. Not all inflammation signals are equal. - IFN-γ (type 1 inflammation) can hurt training benefits if unchecked. IL-13 (type 2 inflammation) appears to support metabolic conditioning for endurance. 5. Why this matters beyond fitness. - The same immune control system may help explain exercise benefits in muscle diseases (like dystrophinopathies) and aging-related muscle decline, where inflammation can rise over time. Train your immune system the right way, and your muscles level up with it.

Nuevo consenso #ACSM: en discapacidad, la actividad física debe ser individualizada 🧩 Beneficios incluso con <150 min/sem de MVPA. ✅ Priorizar “moverse más”, adaptar dosis y remover barreras 💪♿ journals.lww.com/acsm-msse/full…

Best practice recommendations for musculoskeletal pain ✅patient-centred ✅screen for red flags ✅psychological assessment ✅imaging only if indicated ✅physical/neuro examination ✅monitor outcome ✅patient education ✅promote exercise ✅evidence-based bjsm.bmj.com/content/53/19/…

Prevención primaria del cáncer de mama: el papel del ejercicio en la salud metabólica ⠀ La evidencia científica es clara: las mujeres que realizan mayores niveles de actividad física tienen entre un 17 y un 23 % menos riesgo de desarrollar cáncer de mama. ⠀ Esto no se debe a un único factor, sino a una combinación de mecanismos fisiológicos que afectan de forma sistémica a la salud. ⠀ Por un lado, el ejercicio reduce la adiposidad y los marcadores inflamatorios, dos variables directamente asociadas al riesgo de cáncer. ⠀ Por otro, tras la menopausia el tejido adiposo se convierte en el principal productor de estrógenos. Niveles elevados de estas hormonas —en especial del estradiol— se han asociado con un mayor riesgo de cáncer de mama. El ejercicio ha demostrado reducir estos niveles. ⠀ Además, mejora la sensibilidad a la insulina y reduce la hiperinsulinemia, un entorno que limita la proliferación celular anormal. ⠀ 👩🏻‍⚕️ En este artículo la Dra. Paola Gonzalo Encabo (@PaolaGonzalo_) analiza el impacto de distintos programas de ejercicio en la mejora de la salud metabólica de las pacientes en todas las fases de la enfermedad, no solo en la prevención. Puedes leerlo pinchando en este enlace 👇 fissac.com/la-importancia… Es un artículo necesario. ⠀ Salud y ciencia.