It's never too late to make your debut between weights and strides. But see little by little. Excesses are paid. And more at a certain age
Bradley Cooper, Ewan McGregor or Zidane himself. All have turned 40 and nobody would say it. "If at 40 you decide that it is time to play sports, we congratulate you. It's probably the best decision I've made in the last two or three decades, "says Kike Uceta, coordinator of Physical Activity at Metropolitan Eurobuilding (Madrid). That said, go step by step. If you really do it and follow these tips, in the summer you will be a figurine.
1. Better with help
Put yourself in the hands of a good professional. It is not a question of putting on weights to take out nothing else to put the foot in the gym. "The first thing is to make a personal assessment of your state. We know that it is sedentary, but we must assess the state of the joints and the risk of injury. We also ask if he takes any medication and what is his availability to draw a realistic training plan. " Get the idea: you will weigh, measure, look at your tension and your heart rate. And what is worse, it is possible that they put you in a diabolical machine that chiva your percentage of fat with respect to your total mass. It will be hard. You're warned.
2. Find out what you like
Physical activities there are many. Find yours. "Sitting a person to pull a load may be passionate or deadly bored. Maybe you should value joining collective classes. Or do something that you enjoy. It is the only way that you have some adherence to the program. If not, in three months or less will shelve, "warns the expert. Do not obstruct yourself with the gym. There is life beyond him.
3. Dose the time
Were you a basketball crack in high school or did you run away from everything that had to do with a tracksuit? "It is not the same for a person who arrives with a certain baggage, even if he has not exercised for a few years, someone who has never done anything other than the ball chair. The progression of the first should be faster, although, I insist, you must always individualize. But as a general rule, if you want to see results you will have to dedicate a minimum of three days a week, between hour and hour and twenty minutes per session ". Ah, this is not coming and kissing the saint. You will go little by little, so give yourself two to three months to start seeing results.
4. May the force be with you
Do you want to bump the belly? Do weights. Yes, the static bike is cool, but do weights. "It used to be that to lose weight you had to focus on cardiovascular activity. Now we know that it is fundamental to work with force. This strengthens the muscle, reduces the risk of injury and increases the basal metabolism. " In paladin román: you put yourself out and end up burning calories until sitting watching TV.
5. First of all, give
Do you have problems to tie your shoes? Can not you give cream on your back? Friend, your joints have become corchopán. Now you can go working the elasticity. "Stretching classes, yoga, Pilates ... The case is to lengthen the joints and give greater mobility to the muscle." That is a women thing? Remember former soccer player Carles Puyol doing acroyoga with his partner, Vanesa Lorenzo. Now think about the great goal that put Germany in the World Cup in South Africa. Flexibility, friend,
6. To the cut
Start with some mild cardiovascular activity (jogging, pedaling or paddling at an amateur's pace) to warm up. Then you will continue with the strength work to complete it with more intense cardiovascular work. Finally, stretching. "With breaks between sessions. You have to let the muscle recover and grow, "warns coach Paula Butragueño.
7. Prepare to sweat
Nothing to get on the statics with a book to pedal two hours at the rate of grandfather. Experts recommend shorter, intense workouts with brief breaks between exercises. Beware of overcrowded high-intensity classes where the teacher can not be aware of each pupil. "70% of those who practice it end up with injuries that are not detected instantly but that can lead to serious joint problems," says Marcos Flórez, physical trainer and director of the personal home training company Estar En Forma
.8. Get hot
You look like a kid, but your body is old. Beware of injuries. "The most frequent are tendinitis of the rotator cuff (damage to the shoulder when lifting weights) and epicondylitis (inflammation of the muscular attachments in the elbow)," recalls Uceta. How to avoid it? "Warming up well, respecting the technique and being cautious with the loads". Do not do the brute, you're not a kid anymore.
9. Go out less than partying
It's no good crushing you in the gym if you then eat like there's no tomorrow and you do the cobra to bed. "To notice physical effects, you have to take care of your diet and sleep well to recover." Sport only means 20-25% when it comes to losing weight. The rest is a matter of the menu. Ah, watch how you reward yourself when you leave the gym. "A croissant can have 400 calories equivalent to 2 hours of exercise," says Juana María González, technical director of the Alimmenta Clinic.
Bradley Cooper, Ewan McGregor or Zidane himself. All have turned 40 and nobody would say it. "If at 40 you decide that it is time to play sports, we congratulate you. It's probably the best decision I've made in the last two or three decades, "says Kike Uceta, coordinator of Physical Activity at Metropolitan Eurobuilding (Madrid). That said, go step by step. If you really do it and follow these tips, in the summer you will be a figurine.
1. Better with help
Put yourself in the hands of a good professional. It is not a question of putting on weights to take out nothing else to put the foot in the gym. "The first thing is to make a personal assessment of your state. We know that it is sedentary, but we must assess the state of the joints and the risk of injury. We also ask if he takes any medication and what is his availability to draw a realistic training plan. " Get the idea: you will weigh, measure, look at your tension and your heart rate. And what is worse, it is possible that they put you in a diabolical machine that chiva your percentage of fat with respect to your total mass. It will be hard. You're warned.
2. Find out what you like
Physical activities there are many. Find yours. "Sitting a person to pull a load may be passionate or deadly bored. Maybe you should value joining collective classes. Or do something that you enjoy. It is the only way that you have some adherence to the program. If not, in three months or less will shelve, "warns the expert. Do not obstruct yourself with the gym. There is life beyond him.
3. Dose the time
Were you a basketball crack in high school or did you run away from everything that had to do with a tracksuit? "It is not the same for a person who arrives with a certain baggage, even if he has not exercised for a few years, someone who has never done anything other than the ball chair. The progression of the first should be faster, although, I insist, you must always individualize. But as a general rule, if you want to see results you will have to dedicate a minimum of three days a week, between hour and hour and twenty minutes per session ". Ah, this is not coming and kissing the saint. You will go little by little, so give yourself two to three months to start seeing results.
4. May the force be with you
Do you want to bump the belly? Do weights. Yes, the static bike is cool, but do weights. "It used to be that to lose weight you had to focus on cardiovascular activity. Now we know that it is fundamental to work with force. This strengthens the muscle, reduces the risk of injury and increases the basal metabolism. " In paladin román: you put yourself out and end up burning calories until sitting watching TV.
5. First of all, give
Do you have problems to tie your shoes? Can not you give cream on your back? Friend, your joints have become corchopán. Now you can go working the elasticity. "Stretching classes, yoga, Pilates ... The case is to lengthen the joints and give greater mobility to the muscle." That is a women thing? Remember former soccer player Carles Puyol doing acroyoga with his partner, Vanesa Lorenzo. Now think about the great goal that put Germany in the World Cup in South Africa. Flexibility, friend,
6. To the cut
Start with some mild cardiovascular activity (jogging, pedaling or paddling at an amateur's pace) to warm up. Then you will continue with the strength work to complete it with more intense cardiovascular work. Finally, stretching. "With breaks between sessions. You have to let the muscle recover and grow, "warns coach Paula Butragueño.
7. Prepare to sweat
Nothing to get on the statics with a book to pedal two hours at the rate of grandfather. Experts recommend shorter, intense workouts with brief breaks between exercises. Beware of overcrowded high-intensity classes where the teacher can not be aware of each pupil. "70% of those who practice it end up with injuries that are not detected instantly but that can lead to serious joint problems," says Marcos Flórez, physical trainer and director of the personal home training company Estar En Forma
.8. Get hot
You look like a kid, but your body is old. Beware of injuries. "The most frequent are tendinitis of the rotator cuff (damage to the shoulder when lifting weights) and epicondylitis (inflammation of the muscular attachments in the elbow)," recalls Uceta. How to avoid it? "Warming up well, respecting the technique and being cautious with the loads". Do not do the brute, you're not a kid anymore.
9. Go out less than partying
It's no good crushing you in the gym if you then eat like there's no tomorrow and you do the cobra to bed. "To notice physical effects, you have to take care of your diet and sleep well to recover." Sport only means 20-25% when it comes to losing weight. The rest is a matter of the menu. Ah, watch how you reward yourself when you leave the gym. "A croissant can have 400 calories equivalent to 2 hours of exercise," says Juana María González, technical director of the Alimmenta Clinic.
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