Lets discuss the types of exercises to get fit.
By general rule we can say that training to be in shape must
consist of three fundamental exercises:
Cardiovascular
exercises:
We must do it for 4 to 6 hours a week, distributed in 3-5
sessions. This type of exercise seeks to strengthen the heart and improve the cardio
respiratory system, thus delaying fatigue for daily efforts and improving the
quality of life by reducing the risk of suffering from metabolic diseases. These exercises help with building up the stamina. You should focus mainly on them if your fat to muscle ratio is a lot higher than usual. Other than that people just use them as a way to warm-up.
Here are the TOP FIVE EXERCISES:
- Swimming
- Running/Jogging
- Biking
- Kickboxing
- Rowing
A basic gym like 24-hour fitness has all these except the kickboxing. Out of the 5 mentioned above, the one that ameliorates the most in the fat burning and shape forming process is the swimming, you can burn up to 800 calories in an hour if you do the breast strokes or the butterfly, which is hard to do.
Strength-resistance
exercises:
And when we say weights, we also include here machines or
self-loading exercises. This type of activity can be done 2-3 times a week in
sessions of 60-90 minutes. The simplest thing is to work on a circuit, although
you can also benefit from somebody pump or merely doing exercises in the weight
room. Strength-resistance exercises will improve muscle tone and prevent back
pain and possible injuries of the locomotor system.
Stretching exercises:
The advisable thing is to stretch daily, and it is easy if we include this type
of exercises in the warm-up. But we can also exercise and improve flexibility
with specific sessions 3 days a week. Making our muscles more flexible will
also prevent injuries, and we will gain in movement quality. Stretching exercises also help with height gain if you are under 20 years of age. It personally helped me add 2 inches to my height.
The intensity of the
exercises
As we said at the beginning, here we do not aim to surpass
brands, merely keep the agency active, and for that, we will use average
intensities in each type of exercise. When performing a cardiovascular exercise
such as running, swimming, elliptical or similar, the intensity should be
between 60-80% of our maximum heart rate. That you do not know how to calculate
that range, comfortable, you have to go to an intensity in which your breathing
is not very agitated and allows you to speak with a partner without a problem.
In the exercises with weights, we will use the same method,
average intensities that allow us to lift a load during 15-20 repetitions
without an excessive problem, changing from one exercise to another without
hardly resting and doing 2-3 sets of each type of exercise, trying to include
The main muscles at home training session.
Break?
When we look for performance, rest days are necessary to
assimilate training loads; however, when we merely train to be in shape we can
train every day of the week, there is no risk of over-training to be smooth and
easily assimilated workouts by the body.
We can, for example, establish a day of rest a week the day
we do that training that we consider harder, or just in the middle of the week
to give a break to the body. In these cases, the problem of availability is
usually more since there are people who will hardly be able to train daily and
will be almost mandatory, but if it is not your case, try to train every day.
Invariability is the
secret
If we look for performance in the race, it is clear that the
predominant exercise of our training will be the race, although we mix other
disciplines, the case of getting fit is entirely different, here anything goes
to move the body and the more different activity we do better.
Do not always do the same cardio exercise or the same weight
exercises; try that every time you touch an exercise try something different
from the previous day. For example in cardio: running, swimming, rowing,
cycling, elliptical, aerobics, spinning. Choose one every day and go
alternating. And the same with the weights: body pump, machines, circuit,
weights, self-loads.