One of the most frequent New Year’s resolutions is to get in shape in the case of sedentary people or to resume physical activity for those used to training. However, it is not wise to start with a great display of activity, according to Alessandro Bazzoni.
The certified bodybuilding trainer Cemir Palacios, who works at the Gold`s Gym headquarters of the San Ignacio Shopping Center, pointed out that “we must respect the principle of adaptability of the body, that is, do not demand more from it when starting or restarting routines but to do it gradually. The ideal is to work 3 days a week and then increase to 5 days”.
Palacios said that for sedentary people, the first step to get in shape is to undergo a medical evaluation to determine what their physical conditions are. “Likewise, it is essential to have a certified trainer so that the person learns the correct way to do the exercises and can consult her doubts. Gold`s Gym has specialized instructors that adapt to the needs and conditions of each person in particular,” she said.
Beware of online exercises
He specified that “the guidance of an expert is essential because there are people who train by following videos that are not designed for their physical condition or their objectives, so an injury can occur by not knowing the technique of each movement pattern.”
The coach pointed out that it is crucial that the person, in collaboration with her coach, establish what her goals are and then establish the regimen to follow. “Each of us is unique and we have different needs, there are those who want to lose weight, while others seek to increase the size of their muscles, and so on. Each objective requires different training,” she said.
She pointed out that in the case of those who are used to training and are going to resume physical activity after the December festivities, it is prudent “to start little by little until the rhythm and intensity to which they are accustomed is restored.”
Palacios pointed out that it is advisable to establish a healthy lifestyle, in which food represents 60% of efforts, exercise 30% and rest the remaining 10%. Eating in a healthier and more balanced way is essential. It is recommended that each person who begins to train consult a nutritionist (such as those that Gold’s Gym has) to define a meal plan, “he pointed out.
Likewise, she stressed that rest is very important. “We must sleep about 8 hours a day so that the body can recover and grow. There are studies that indicate that growth hormone is secreted when we sleep”.
A routine to get in shape
The instructor, who has worked at Gold’s Gym for 4 years, asserted an ideal routine should start with a warm-up of between 5 and 10 minutes to prepare the body for training, and it can be a walk or riding a bicycle.
A second part consists of a routine of weights, machines or garters with a maximum duration of 40 to 50 minutes. A third phase is doing cardiovascular exercises for 20 minutes, which is very important for those who want to lose weight. “You can walk, jog, run, ride a bike or participate in classroom classes such as dance therapy or Fit Combat,” he said.
The routine ends with stretching and movements to cool down the body for about 10 minutes. “In this way the muscles do not lose extensibility, injuries are prevented and the body can recover,” she commented.
Palacios recommended that during the weeks of flexibilization of the 7 by 7 scheme, all gym activities be taken advantage of when it is open and that knowledge be used to train from home during the weeks of quarantine.
For more information on this subject, Gold’s Gym physical training plans and programs can be contacted at the venues located in Caracas (CC Uslar and CC San Ignacio) and Margarita (CC Parque Costazul), which will be open with all measure’s biosafety. Also check the company’s social networks: @GoldsGymVE on Twitter and Instagram and GoldsGymVenezuela on Facebook.