How to design your routine
If you have always had a sedentary life, it is advisable to design your exercise routine that will increase in intensity and time.
Having an active and dynamic life has become a worrying issue for everyone, and even more so for people who need to lose weight. If you have always had a sedentary life, it is advisable to start an exercise program that will increase in intensity and time. The key is to design your routine your way. Start your routines in the morning, this will greatly activate your metabolism and you will quickly notice changes in your weight and energy. In addition to establishing a practical eating program in which your body meets all the nutritional requirements necessary for its optimal functioning; including the 5 basic food groups (grains, vegetables/fruit, meat, protein seeds, legumes and dairy.) to detonate the vital energy of the entire system. In addition to a recommended average of at least 4 glasses of water daily consumption. If this point has been completed, score a Check. Congratulations! By fulfilling this requirement, a new battlefield opens up: vigorous physical activity. Next challenge: Establish a basic fitness routine. Physical activity represents an important percentage of contribution to the general health of the body as a whole. The benefits for the coronary, respiratory and immune systems and also good musculoskeletal functioning are indisputable. Mens sana in corpore sana Latin voice that means: “Healthy mind in a healthy body.” It is indisputable that when we feel good physically the brain will release flows of oxytocin (molecule of happiness) that will result in comprehensive well-being. Warm-up and stretching (duration: 20 minutes) Basic to prepare the body for this daily program; consists of conditioning the muscles to an increasingly wider range of action, working resistance. Head and neck rotation: activates cervical vertebrae and neck muscles. 2 sets to the right 20 times 2 sets to the left 20 times. Trunk rotation: It is necessary to achieve range of motion with the same repetitions of the previous exercise. Legs open 30 degree angle; We begin by bringing our hands stretched to the floor inhaling and rising as we exhale, until our hands are stretched over our head. 30 wide and easy repetitions. Physical conditioning: (duration: 30 to 40 minutes) Squats 4 sets with 20 repetitions. Deep breathing and gentle movements are recommended, very important amplitude from beginning to end of movement. Straight back working: thighs, glutes and extensors. Basic abdominals: 4 sets of 15 repetitions: With this simple exercise the trunk, abdominals and the resistance of the lumbar vertebrae are strengthened. Tip: concentrate the work on the central abdominals halfway through the execution of the movement. Short push-ups: 4 sets of 15 repetitions. Ideal low-impact exercise that activates the arms, the upper portion of the trunk (chest) and the back. *If required, execute the movement with knees resting on the floor. These primary exercises will help you energize your daily day and if they are accompanied by a cardiovascular exercise program they complement the special combo. Cardio recommendation: Stair climbing: go up 50 steps, go down 50, this is completed on a regular staircase of 10 to 15 steps. Perform domestic calculation. Jogging: ideal for the cardiac and respiratory system. It consists of jogging gently for an approximate period of 20 minutes or at least 1.5 km at a constant pace. Swimming: 200m recommended at first iants in freestyle. Combine these conditioning exercises with very fun disciplines such as Yoga, zumba and tai-bo, among others. If you are constant, you will break the limits of passivity and little by little you will find the progress in these sporting activities very satisfying, in addition to feeling young every day. Success!
