Calculadora De Metabolismo Basal BMR
Consumo Total De Calorías TDEE
Ejercicio calculadora de quema de calorías
IMC calculadora del índice de masa corporal
Calculadora de peso estándar
Calculadora de la tasa de grasa corporal
Calculadora corporal
Calculadora de la relación de ingesta de carbohidratos, grasas y proteínas
Ingesta recomendada de proteínas
Introduction: Raphael Calzadilla is the 2005 champion of the World Natural Bodybuilding Federation competition, he is an old hand in the fitness industry, let's listen to his good advice on compressing fitness time:
If you are determined and it is necessary, then there must be a way.Many people mistakenly think that fitness is spending two hours a day to keep slim and healthy. If we put too much pressure on ourselves, failure is inevitable. I always tell my students that the fitness plan must be in line with their habits and work style, and the exercise time should be adjusted according to the actual situation. If the exercise time is compressed and can be maintained consistently, it is the best strategy. Many studies have found that too long of fitness can produce a hormone called cortisol, which is a stress hormone that brings high pressure and tension to the body, thus forming a negative state. Therefore, not the longer the exercise, the better.
I have some tips to help you compress your fitness time without changing the effect. What you need to do is to choose a few days a week, and do about 30 minutes of exercise each day:
Circuit training method
Select a training action for each muscle group of the body, and perform each exercise continuously without resting. For example, do 12 chest muscle exercises, then back exercises, shoulder exercises, bicep exercises, tricep exercises, thigh exercises, calf exercises, gluteal muscle exercises, and so on. After finishing all of them, rest for 60 seconds. Then repeat twice, three times, and so on, until you have done 20-30 minutes. This is a good way to burn fat and save time.
Segmented exercise method
You can also not exercise all the muscles of the body at once, for example, today, spend 20 minutes focusing on upper body fitness, then do 10 minutes of aerobic exercise, and the next time spend 20 minutes on lower body fitness, and then do 10 to 15 minutes of aerobic exercise.
Strength and aerobic division method
For example, today focus on 20 to 30 minutes of aerobic exercise, the next time focus on strength training, and the next time focus on yoga or Pilates. This can keep you fresh in your workouts.
DVD video division method
Many people like to follow fitness or dance tutorials on videos or DVDs. But no one requires that you follow the entire demonstration process at once, for example, the course on a DVD is 1 hour, you can divide it into two days to do, and gradually increase the intensity of the movements. You can get the same good results.
Strength and aerobic mixed method
After each strength training exercise, switch to 3 minutes of aerobic exercise, then proceed to the next strength training action, and switch to 3 minutes of another aerobic exercise, and so on, without resting in between, until you have done 20 to 30 minutes.
30-minute brisk walking method
No matter how small the good is, do not neglect it, and do not give up because the effect of walking is not enough. What we pursue is the persistence of accumulating a little to make a lot. Many people cannot spare 30 minutes to walk at one time, which is very boring. Therefore, you can divide it, for example, walk quickly for 15 minutes before going to work in the morning, and then walk quickly for 15 minutes during lunch or after work in the evening. This has the same effect as walking continuously for 30 minutes.
