Can you introduce yourself?

I originally came to Brussels to work for the hotel chain Thon Hotels, where I worked for more than 10 years. I have now lived 18 years in Belgium. That’s a long time, but I still enjoy Belgian hospitality and the work and living conditions a lot. I also lived in Spain in the past and still go back at least once a month, so I am still able to continue my friendships in Alicante. However, Brussels has become my primary residence. I have lived now for over 8 years in the European District. From there, the connection is easy to go to work at Tour&Taxis. There I am the manager responsible for operations and facilities. When I am not working, I enjoy going to the gym, the movies or just out for a drink with friends. My main hobby, however, is travelling. So I try to visit at least two new countries every year. This year I have been to Israel, Dubai and Azerbaijan.

How long have you been a member at WorldClass?

I have been at WorldClass since the beginning. Which I think was in 1998. I have got to know the owners and staff very well personally, as I was the manager of the buildings in which WorldClass is established.

Why are you coming to WorldClass instead of another gym?

WorldClass is close to where I live, so there’s no excuse for not going. I am 100 meters from the gym and that makes it easy to go at least 5 times a week. It brings structure in my life. LOL. Besides work and home, it is my third ‘space’. Plus my longest relationship in life is there. My PT Cristian.

What are the positive points in WorldClass?

Your principal positive point is the staff. You guys are all friendly, greet us and know us personally. I think I have never experienced this in another gym. Secondly, of course you offer all the facilities one needs, and thirdly you are so close to where I live. Perhaps some social events would be nice too. Like meeting people in normal outfits with a glass of wine in hand, instead of always seeing them in their sportswear with a bottle of water (or protein shakes).

What do you do most (Cardio, Weights, Pool, Personal Training) ?

I like swimming, but only in the sea; otherwise I do all these activities.

What do you get from your Personal Training?

PT sessions bring me quite a lot. Besides the good contacts I have with Cristian, he pushes me into doing more than what I would do by myself. He always corrects my position, so the workout is more effective. And he shows me new exercises, which I can repeat myself afterwards. It is definitely worth taking at least one session a week. As well, it is and obligation to come for people who are more likely to skip their visits to the gym.

Basically speaking, human evolution has enabled us to deal with two different types of activities. Activities like walking, talking, lifting a spoon to your mouth or typing on the computer require our muscles to contract for a longer period of time but with little force.So these “daily” activities solicit the use of endurance fibers. Others such as reacting quickly, runnung after the bus, jumping a hurdle or lifting a heavy load require a short and intense muscle contraction. These “survival” activities, therefore, solicit the use of strength fibers. To move from one activity to another or to combine the two types, different energy sources will become available.

Slow twitch Fiber = Endurance
Fast Twitch Fiber = Strength

On a scale of 0 to 100% (100% being our maximum muscle capacity), the first 50% represent Slow twitch fibers (STF). They are also known as Type II, aerobic or red fibers. The latter name refers to the fact that they carry red blood cells and need oxygen for their development. The second 50% are called Fast twitch fibers (FTF), also known as Type !, anaerobic (without oxygen) or white fibers. The average human body is composed of 50% STF and 50% FTF, but it is possible to change this ratio depending on how we exercise on a daily basis.

Sprinters such as Usain Bolt or Carl Lewis reached a ratio of 65% FTF to 35% STF, while marathon runners such as Patrick Makau or Tasame Dame have about the same ratio, only reversed. Any exercise requiring less than 60% of our muscle capacity uses the endurance fibersș beyond 60% we will use the strength fibers.

The questions I often hear in the gym are: At what intensity should I train? and Should I lift heavy or light weights?

To this, I answer that it all depends on your goal. If you are aiming mainly to lose weight and burn fat, you should target the area below 60% (endurance zone). That’s because slow twitch fibers are the type burning more fat. If your goal is to gain muscle mass, you should focus your training between 60 and 100% of your muscle capacity, as FTF is the only type of fiber for growth and muscle development.

Let’s look at an example: if your maximum capacity for a bicep curl is 20kg, working with a weight of 10-12 kg will solicit more slow twitch fiber and therefore burn fat. By working with a weight of 16kg, however, you are building more muscle mass.