What is alpha?
Hello and welcome to ALPHA Fitness & Lifestyle.
What is ALPHA??
It’s a healthy and fun way to be in the best form of your life! Come to my “box” (gym), try it free for one week and see for yourself!
Who am I?
My name is Raul Payares and I have been a Crossfit coach for a long time. My career started when I was very young, and I trained in boxing for a few years alongside my brother Jhonny Payares, a few months with Olympic weightlifting and a few months playing baseball.
I started Crossfit in 2010 alongside my great friends, Giovanny Velázquez (my mentor, to whom I owe much) and Ricardo Valencia (who created the first Crossfit box in Medellín).
In 2011 I started a "Society" with Power Club Medellin until 2014 (Power will forever be in my heart). I also had the opportunity to participate in regional Crossfit games in 2011 accompanied by Luchito (Luis Giraldo / Fuerza Crossfit)
I completed the L1 training course in Argentina, Colombia and received certification with Kettlebell and Endurance training!
In 2014 I went to Monteria to open a Box with my friend Angelica and helped train two coaches for three months (Jorge Carlos Parra and my cousin Javier González). Afterwards I continued on to Baq Crossfit Barranquilla where I spent eight months as the head coach working with pupils Claudia Anaya, Carolina Anaya, and Andres Escobar who are now super Coaches in Barranquilla! It was a nice experience for all students there!
Ever since I started on this path I have wanted to have my own Box / gym and now we're here.
ALPHA Fitness & Lifestyle is a Box with a new approach where the focus is the Kettlebell and intense fitness. It is a space that is super comfortable with lots of outdoor air and energy. Our dream is to help people to improve their lives in many ways through healthy sport and good nutrition.
ALPHA is located in Medellin 100 meters from Parque Lleras, at the top of Parque la Presidenta, and through the back of Harley Davidson! (Carrera 39 # 7-97)
I invite you all to come and see the good view and let me know what you think!
A kettlebell is a sphere shaped cast iron weight that resembles a cannonball with a handle on it. The kettlebell is used as a strength and conditioning tool that integrates multi-joint full body movements. The kettlebell differs from other modalities as users work under a submaximal load completing many kettlebell lift repetitions over extending periods, as a result, blurring the line between cardiovascular andmusculoskeletal training. The literature has shown that the kettlebell positively benefits muscular endurance (Manocchia et al, 2010), maximal strength, explosive power (Lake & Lauder, 2012), as well as for increasing aerobic capacity (Falatic, 2011). However, the literature has shown contrary findings on the benefits of the kettlebell for increasing aerobic capacity. Jay et al. (2010), found that aerobic capacity did not significantly increase during a6 week workplace kettlebell exercise intervention using basic kettlebell exercise progressions, whereas, Falatic (2011) did find significant differences between a control and experienmental group during a 6 week intervention using a high intensity interval protocol in female varsity soccer players.
The shape of the kettlebell allows for unique positioning of the weight directly above your center of mass and allows you to keep your hand and wrists in neutral alignment, which enable for greater endurance and longevity in the core lifts (swings, clean and press, snatches), so that you can produce a much higher volume of exercise and thus greater conditioning and fitness.
Because the center of mass on a kettlebell "swings", micro-muscle fibers are recruited to balance the kettlebell, recruiting more stabilizing musculature than would a dumbbell. Because more muscle groups are utilized in the swinging and movement of a kettlebell than during the lifting of dumbbells (particularly posterior chain and core muscles), a kettlebell workout is claimed to be more effective, and yields better results in less time.
If you're looking for much more than just hypertrophy (increasing the size of your muscles), such as in bodybuilding, but want a lean solid physique that is highly functional, then Kettlebells are for you!