E The beginning of the year is the time in which women and men set new goals.
Exercising and having a healthier lifestyle is on the list of the most important goals, however it is not as easy as it seems.
Making the decision to do so is the main step, but more important is to acquire the habit and stay active.
According to Alejandro Sarmiento, Bodytech"s sports doctor, the first step for anyone It is a medical evaluation, especially if you have a history of illnesses, injuries, surgeries or if you have had symptoms of pain during other previous sports.
Another tip of the expert is to include basic exercises on floor or ball in your routine.
According to Dr. Édgar Lopategui Corsino, “we have all heard or stories of people who have collapsed lifeless while playing sports or jogging. Many of these documented cases show that during the exercise there are heart attacks or other ailments, because many people think they are more prepared than they actually are. Such accidents can be avoided if an examination of the state of health / fitness is made before starting a regular exercise that is not used to. “
It is ideal Do short sessions of cardiovascular exercise between 10 and 15 minutes a day and gradually increase by 5 minutes to complete 30 continuous or fractional minutes a day and meet a goal of 150 minutes per week of activity.
To lose the extra kilos, which normally accumulate in the waist, it is necessary to perform cardiovascular work and strengthen this area to achieve the visual and aesthetic effect of decrease. In this sense the specialist recommends doing abdominal exercises from the first day of training.
In addition, the sportsman states that if these exercises produce discomfort or pain incapacitating may be due to an excess in their practice or an effort greater than the body can resist. Must do it in moderation.
And as the body loses fat in a parallel way in all areas and not in a localized way, it is good to work globally with one"s body weight.
Some exercises that can be included are: exercises with their own weight in bars and handrails, the plates and push ups for the work of the upper train, the abdominals for the middle zone and the squats for legs and lower train.
Training programs can be supplemented with group training sessions to increase effectiveness .
Crossfit, rumba, combat, indoor cycling, aerobics and dánzika will help you do cardiovascular work.
If you want to gain strength and muscle mass you can take classes of: CX worx, tone, fit ball or rip 60.
If you want, for example, to connect your mind and body, you can perform stretching sessions, pilates or yoga.