It’s a constant feeling: lack of time, especially from overwork, is one of form’s worst enemies.
The same thing happens with physical fatigue, which for the same reason becomes a factor that erodes the hours we spend running, jogging, exercising or just hitting the gym.
For this reason, many gyms have developed “compact” exercise programs that try to get people with limited free minutes into shape in a short amount of time.
“These types of practices are sometimes dangerous, such as B. only train once a week. In the long term, this intensity will take its toll on the body, despite the expected results such as greater resistance or weight loss in the body. In the short term,” Pablo Celis, vice-president of the Spanish Federation of Personal Trainers, Feepyf, told BBC Mundo.
However, the ideal is a set of exercises that combine strengthening and calorie burning, that is, engaging all the muscles of the body at the same time.
“These types of routines are known as compound exercises, which combine upper and lower body exercises into the same exercise.r, increase calorie consumption and most importantly help with coordination,” Omar David Girón, coordinator of Colombia’s Functional Training Center, told BBC Mundo.
That’s why at BBC Mundo we consult with some fitness trainers on what the routines can be for any muscles that work but without jeopardizing them.
weights and balance
It’s unavoidable: sometimes the gym is the only place where you can find time for yourself in the middle of everyday life. And to use these minutes Weights can help maximize the effect of exercise on muscles.
American trainer David Jack, a specialist in muscle strengthening, told the magazine women health that a good option for “total training” is to mix weights with body balance.
“Grabbing a weight with your right hand can be a good exercise. Then, raise your right arm while taking a step with your left foot. Then you try to lower it until your body resists. Hold it like that for several seconds,” he explained. Jack.
“This helps by working most of the muscles in the body at once by folding the weight of the dumbbell together and swinging the body. A good way to get in shape,” he added.
One of the activities that uses the muscles of the lower and upper trains the most is jumping, or as they call it in gyms, jumping.
“The exercise is simple: jump by opening your arms and feet in a coordinated way, which is an important cardiovascular exercise,” Girón explained.
Jumping has become popular, both in photos of friends jumping at the same time.
“Here the muscles are trained in a coordinated way, which is also important for staying in shape. It’s a very complete exercise that should be repeated 10 to 20 times and can be mixed up with arms forward or up,” he added.
Squats or squats
After the weights, the ideal is to mix it with the most used exercise for the lower part of the body: the squat or squat.
“You grab a weight with both hands and you can do several squats with your arms straight, so the tension helps tone both parts of your body,” Girón said.
There are many options for this type of basic exercise too: with individual weights or with barbells.
“With your hands outstretched, your arms get worked, but if you move the weights a little with your hands, your shoulders will benefit,” he pointed out.
However, he also made it clear that this type of internship requires the support of professionals.
“In this type of exercise, where you want to burn calories in a short time, the most important thing is the development of the organism and for this there must be good control by someone who knows how to do it,” he concluded.
Michelle Lovitt, a renowned American personal trainer, recommends a weight-free routine that can be performed in the living room of the house: the well-known burpee test.
“You start by bending your knees fully, touching the floor with your hands in a squat position. Then you straighten your legs, do a push-up, and finally jump to clap your hands up and return to the original position,” Lovitt said to women’s health.
“This exercise is a routine that needs to be repeated several times, but it’s perfect for engaging all the muscles of the body and is great for strengthening the arm and leg muscles,” adds the expert.
The universal exercise. Ideal for warming up the muscles or as an individual exercise.
“Humans are made to run. Therefore, it is advisable to find a way to give yourself space for it and thus create the basis for a good physical condition,” explains Celis.
Although it is an exercise that does not involve all the muscles of the body, it is a good alternative for those who are always in a hurry.
“On the way to work, get off the bus or the subway two stations earlier, don’t use the car, take the stairs instead of the elevator every day. The important thing is that the body moves, not stands still,” explained Celis.