We already carry a week back to school for athletes of any level and perhaps more than one has found it difficult to organize sports routines again and generate adherence and perseverance to go to the gym or go out and run. To lack of motivation or laziness Daily obligations are added that sometimes prevent taking time to do some sport.
Miguel Barrios, educator and physical trainer (collegiate number 61014), from the Vive! Health School remember that it is necessary to include strength training at least twice a week for its many benefits, but there are many people who can not find time to go to the gym more than two days a week. For this reason, she emphasizes that it is important to adapt routines to the demands, level and time availability of each one.
According to free time
The training can be organized according to the free time available. If, for example, you only have two days a week, Miguel bets on doing exercises or routines full body that help to work all the muscles. “For this, we can opt for weights or alternative workouts medium-high intensity (adapted and progressive) such as the famous HIITs or the Body Pump “, points out this trainer.
In the case of have greater freedom of schedules to organize, strength training can be structured around muscle groups to perform between three and four sessions: legs, back and chest, along with smaller muscles, are the most common combinations.
The importance of rest
Whether you have a lot or a little time available, One element that should structure the organization of training is rest. Miguel Barrios explains that resting is necessary for two reasons: to be able to perform in the next training session and to allow the body to adapt and produce the necessary adaptations to generate more strength and / or muscle mass.
“Rest and recovery are almost as important as the training itself.” And is that strength training very intensely every day can over-fatigue and affect performance in sessions. “It is better quality than quantity”, adds Miguel.
How to build adherence
Creating a habit or generating adherence to training is important to avoid frustration and to achieve the objectives set. This personal educator warns that the first thing a sport or routine has to have to get us ‘hooked’ is the entertainment or fun factor, but also that it poses a challenge or makes us improve our physical appearance.
If, in addition, it has a designed structure, much better. For it, you can also keep a small record of progress, like weights and repetitions … “Although it seems laborious, motivationally it will help us to continue training hard”, explains Miguel.
These records will also help us to see our own evolution and to understand possible factors that may negatively or positively influence athletic performance.
Finally, you have to know distinguish between self-management and procrastination. Having a training plan is an essential requirement to progress, but you have to know how to act judiciously and “not be excessively rigid”, summarizes Miguel Barrios.
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