Is your exercise routine effective?

Have you noticed that your exercise routine does not work the same as before? Maybe you need to acquire new habits that help you strengthen or enrich it so that you achieve your goal of losing weight or toning your muscle mass.

In an interview for GetQoralHealth, Keiji Yoshiki, Fitness Coach and Nutritionist of Sport City , gives you 10 easy keys to make more effective training plan. Apply them and enjoy the benefits!

1. Hydration. It is convenient that for one hour of exercise you drink at least half a liter of water, which represents 100 sips in 10 or 20 minutes. This will help you to have enough energy during training.

2. Variety The workouts should always be different, although your routine is the same, you should try to make some variations. For example, for cardio work modify the intensities or make intervals.

3. Moderate cardio. To lose weight, your maximum heart rate should be between 60% and 75%, that is, at the time of doing aerobic exercise you feel the effort, fatigue and you can breathe to say a complete sentence without panting.

"This is because the burning of fat is an oxidative work, then the presence of oxygen is needed to achieve it," he says. Keiji Yoshiki . However when you feel suffocated means that you are no longer burning fat but you are "carrying some muscle", at that time you must lower the speed or intensity of the machine.

4. Gain muscle mass. C When you finish your weight routine, avoid doing cardio, just a very light cooling with joint mobility exercises or a 5 or 10 minute walk at a light intensity.

5. Lose weight. If you want to lose weight, first do the weights because when you do the aerobic exercise you will finish with all the accumulated glycogen, so you will burn only fat throughout the training if you do it at the right intensity.

6. Toning phase. If you have been doing a strength routine to gain muscle mass for a long time, the traditional thing is to do a series of 8 to 10 repetitions, even if you raise the weight your body is already adapted, so it is necessary to make a major change that could make that you enter a toning phase.

That's why the ideal is that two or three weeks do series of 15 to 20 repetitions to change the process to which your body is adapted.

7. Mark muscle. It is true that if you want to make muscle you must burn fat, however, if you have not built muscle tissue you have nothing to mark.

Then check your muscle quality and if you feel a little loose, you must gain muscle by doing strength work (apparatus, machines and functional training)

8. Avoid sugary drinks. If you want to lose weight, avoid them during training. Sports drinks are very important as long as you are an athlete, because you perform intense work that involves loss of minerals or greater hydration.

However, if you want to burn fat, during cardio exercise try to drink natural water, because if you choose sports the only thing you will do is that your body uses these drinks as energy instead of the fat that you have accumulated in the body.

9. Priorities. If you only have 30 minutes or one hour to be in the gym, give priority to the routine that goes hand in hand with your goal, that is, if you want to lose weight or burn fat focus that day to cardio exercises; or if you want to gain muscle mass, dedicate it to hard work.

10. Functional training. This is a job that has many advantages, but before doing it you must be adapted because the movements involve a lot of coordination, work of many muscle groups at the same time and very high efforts.

Then, if you are not ready to do it, you will not be able to finish the training session or after two or three weeks you will injure yourself and stop your development as an athlete.

It is best to go with a coach, teacher or instructor to tell you how ready you are for this exercise. Start with additional work such as cardio on the machine, running or cycling, as well as strength exercises with dumbbells.

With these tips you can have an effective exercise routine and results that will surprise you. Do not forget to combine this practice with a balanced diet. And you, how do you improve your training?


Video Medicine: 5-Minute Full Body Workout (March 2024).