Getting started is not easy, so DIARIO LAS AMÉRICAS spoke with instructor Daniel Hernández, a specialist in the Evolution 360 method, who from the island of the Kingdom of Bairén shared his secrets so that the impulse to start a routine of exercises do not stay in practice for a few days, but stay in time, achieving immediate effects.
-To start exercising, what should be taken into account?
- Know if you have an injury that may prevent you from performing any type of movement or that could worsen. This is not a reason to stop training, but rather to notify the trainer (if you have one) so that he can adapt the routines so that the person can exercise without compromising their health.
- The person must choose a type of exercise physics that generates pleasure and fun. Choosing out of obligation can end up being a factor in your dropping out of training.
- Set a realistic goal: I want to lose fat, I want to gain muscle mass, I want to strengthen a part of the body, I want to improve my endurance, etc. By having a clear objective, you can choose the type of training that best suits your needs.
– What kind of exercises should you do at the beginning?
-All that exercise that does not require an excessive effort, that can gradually increase its intensity and that helps you improve all your physical capacities in a harmonious and healthy way. If you are going to work with weight, do so with light loads to develop good techniques without compromising health.
– Is there a reason why someone should not exercise?
-None. Exercise is health. There are people who lack a limb and thus exercise; there are people in wheelchairs who exercise. The question is to find a type of exercise that can be performed minimizing all risks and that can help achieve the objectives set. And if there is a medical condition it is better to consult a specialist.
– What would be the first steps?
-Have the objective clear: why and for what am I going to train. Select an activity type compatible with that objective. Find a site that offers all the conditions to exercise safely: a good location, a staff of certified and well-prepared trainers. Have suitable clothing for training. Choose a good schedule that allows you to train with peace of mind. And most importantly: train.
– Many start in January, but do not last. What is the key to maintaining long-term exercise?
-That is what is called attachment to exercise. The key begins, as I mentioned earlier, by having clear objectives. Set realistic goals (don’t expect to lose 10 kilos in fifteen days, for example); find a way to train with people who have similar goals. Assume that physical activity is a priority and that the investment made in it is a sure profit. The money you invest in improving your physical condition today is money that you will not spend in the future to cure any ailment. Practice an activity that generates pleasure and enjoy the process that leads to achieving the goal. The process is slow, but discipline is the most satisfying thing in the world.
– Exercise outdoors or in the living room?
-En anywhere, as long as it makes you feel happy, comfortable and safe. Each site has its advantages and disadvantages, but the best place to train is the one you choose and feel comfortable with.
– Outdoors, which are the most recommended?
Definitely functional training because of how widely varied it is. Doing it outdoors becomes more of a fun than a physical activity and the results are much more pleasant.
– In the salon, which are the most recommended?
– Could you give us some keys to start?
– Assume that exercising are quality years of your life that you are giving to your loved ones.
– Assuming that we are made to exercise and not doing it is wasting a great blessing.
To take action
Practical recommendations for an exercise routine to start How many days? How long?
A routine to start should take into account basic movements that can be performed by anyone and can be performed with greater intensity as time passes.
– Squats 8 reps, 4 sets.
– Elbow Flexion and Extension (push ups), wrongly called Chest flexion: 4 to 8 repetitions, 4 series.
– Crunches (abs) 8 reps, 4 sets.
– Complement with jumping rope (no need to have a rope) for 30-second intervals of execution with 15 seconds of rest, from 4 to 8 rounds.
– Gentle jog, 5 to 10 minutes.
– This is a routine for a day, very basic for those who are starting. You can do it once a week, alternating with other routines.
– My particular recommendation is to train a minimum of 2 times a week and a maximum of 5.