Optimal exercise routine
An exercise routine is the set of movements, sets and repetitions that you perform during your workout. Doing a 1 hour routine or 3 20 minute routines are ideal for a complete workout.
What should an exercise routine have?
Before the workout
Don’t forget to warm up. This series of previous movements prepares your body to receive heavy loads of weight or resistance and better execute the exercises, avoiding injuries.
Try to structure your workouts according to the appropriate body zone. Una rutina de ejercicio correcta es aquella en la que se trabaja un grupo muscular principal.
It is advisable not to mix muscle groups between routines so as not to make the workout deficient.
Wear comfortable clothing and footwear
Your clothing should be loose-fitting and comfortable so that it facilitates movement. Llevar varias capas de ropa te ayudará a adaptarte a los cambios de temperatura y a los cambios en el nivel de cada actividad.
Your footwear should provide good support and the soles should be made of non-slip, shock-absorbing material. It may also help to use shock-absorbing insoles.
Drink plenty of fluids
It is very important to hydrate before starting an exercise routine and continue the hydration process after you have finished. Be sure to drink the recommended eight glasses over the course of a day. It is advisable to have a bottle of water or a sports drink on hand while exercising.
Don’t do too many exercises too fast
Iniciar una rutina de ejercicios debe ser un proceso gradual que se extiende durante varias semanas o más tiempo. Mild muscle soreness may be present 12 to 24 hours after exercise. However, if you have more joint pain that persists two hours after finishing the exercise, it means you probably overdid it and should decrease the number of repetitions or their intensity a bit for next time.
During the exercise
Ejecuta tus ejercicios a un ritmo cómodo y uniforme que te permita hablar con otra persona sin quedarse sin aliento. At this pace the muscles will have time to relax between each repetition. Para ejercicios de amplitud de movimiento (elasticidad) y de flexibilidad, es mejor hacer cada ejercicio en forma lenta y completa en lugar de hacer muchas repeticiones a un ritmo veloz.
Know your body’s signals
During the first few weeks of your exercise program, you may notice that your heart beats faster, your breathing becomes more labored, and your muscles feel tight as you exercise. Quizá se sienta más cansado en la noche, pero despertarás sintiéndote como nuevo a la mañana siguiente. These are normal reactions to exercise and mean that your body is adapting to new activities and you are getting fitter.
What to do at the end?
Cooling down
It is important to cool down your body after exercising, due to the fact that this way, you can reduce the chances of getting injured.
For this process you can perform stretches to relax the muscles.
Make sure you do this for 5 to 15 minutes, allowing your heart rate and breathing to return to normal.
