Active routes
Active routes
If you can't escape the gym, do like Gisele and change the car or public transport for the bike! Not only will you be able to exercise and, as a study by ISGlobal assures, reduce your stress levels, you will also be helping the environment.Your pocket will also notice the change, let's go!
Jump rope
Jump rope
With the jump rope you can burn up to 24% more calories than running, according to a study by the University of Jena (Germany). Ready to bring out the girl in you for the sake of your waist and your agenda? Start by jumping with both feet together, when you master it, try to alternate the footing and, if you want to increase your pulsations to the maximum, train the double jumps or double unders.
With your better half
With your better half
If the hours of the day do not give you to work, fulfill the thousand and one chores that you have and, also, make some time to exercise and get out of the hat for another little while to pamper your relationship, why not propose to your partner get fit together? Not only will you have more time, in addition, by sharing common goals and objectives, your relationship will be consolidated. You just have to take a look at Chris and Elsa's faces …
Make it easy
Make it easy
As much as that gym is a bargain, it's a 15 minute drive! Find a center that is close to home or work, so you can walk at a brisk pace (as Catherine Zeta-Jones does), this way you will arrive with the warm-up done! Ah! And if you're not used to stepping on the engine room, make sure it has a variety of directed classes.
Play with resistance
Play with resistance
If you've finally got your hands (and muscles) to work, but only have half an hour before flying off to that important commitment, increase the intensity and difficulty! For this, resistance bands are perfect. Manual of use: Incorporate them into your training routine, in exercises such as squats, lunges (as Adriana Lima does the top) or bird dog abs .
Man's Best Friend…
Man's Best Friend…
And of his figure! This is stated by a study from the University of Michigan (USA). So if you've decided to swap your couch for sneakers, keep in mind that if you have a dog, you're 34% more likely to yell "mission accomplished." Specifically, weekly you will practice 150 minutes of physical activity more than people with other animals or none, wow! Who was going to tell you that Toby was going to be your best fat burning ally?
Seize the day
Seize the day
Did you know that the long hours you spend sitting in front of the computer not only take a toll on your postural hygiene? They are also fatal to your pelvic floor, horror! This is because you are slouching and changing the center of gravity by dropping all your weight on your 'parts'. Get everything in order 'down there' with Pilates. If you also do like Miranda and take advantage of your sessions with the reformer to put on a facial mask, bravo!
PHOTO: @mirandakerr
To the race
To the race
We could list the long list of positive effects that running has for your body (goodbye, cellulite, burns calories like few sports, improves cardiovascular health, etc.). But we prefer to focus on how well it will feel for your coconut to go jogging even for ten minutes (TEN!), It strikes stress in record time! The best? You don't need anything beyond a pair of sneakers , so don't even think about it … just run! Who knows, maybe you will meet Karlie in the next race …
More results in less time
More results in less time
Researchers from Laval University (Canada) say that up to nine times more calories can be struck in four minutes of HIIT (High Intensity Interval Training) than in 45 minutes of conventional constant intensity training. This is because this form of training generates a high oxygen debt (read: you continue to burn calories while resting).
PHOTO: Gal Gadot for Reebok.
The coach at a click
The coach at a click
Your smartphone can be your best coach! For runners: Nike + Run Club, in addition to being 100% practical, has a very top community. If you prefer to exercise your body and mind, get the app from the yoga rebel, Tara Stiles: FitStar Yoga. If you are more of a bike, Strava! If you only have 10 minutes to train, Seven is your app (and you have three minutes left for an express shower). Find motivation in the palm of your hand … and for free!
PHOTO: Úrsula Corberó for Nike.
The gym wherever you are
The gym wherever you are
Still don't know the TRX? This element with which you work in suspension and with the weight of your own body is very effective to tone up to the last cm of your body. The TRX is so complete that it has even crept into some yoga centers. Also, since it doesn't occupy anything, you can even put it in your weekend getaway suitcase. To do like the top Izabel Goulart and 'hang yourself' all you have to do is anchor the strips in any door … and take action, of course.
At work
At work
Get up every two hours even for a glass of water. A fitness tracker like the new Fitbit Versa, which encourages you to walk when you've been sitting for too long, can go a long way to keep you from spending the whole day in the chair. Another good option is to have the printer or kettle on the other side of the room. Psst , psst , every time you talk on the phone, take the opportunity to stretch your legs with a walk.
Get out of your comfort zone
Get out of your comfort zone
If every time you do a kettlebell swing you always choose the same weight, WRONG! To get results quickly, don't always do the same thing! Your muscles end up adapting to the exercises you do, so change dumbbells (if they are lighter, do more repetitions and at a higher speed; if you increase the kilograms, watch your technique). The instability is also great to add an extra difficulty, try squats on the bosu or some planks on a surfset like Ariadne does.
Sun, beach … and sport
Sun, beach … and sport
Disconnecting for a few days on a paradisiac beach is SO good. But if all you do is be 'round and round' in the hammock and tasting the entire cocktail menu, you will end up regretting it! Clara's word. Take the opportunity to practice sports such as paddles or, as the actress Jessica Alba does, Stand Up Paddle Surf or SUP ( yogi , you can also change the mat for the table with SUP Yoga).
Shopping in key fit
Shopping in key fit
And if at this point we have convinced you and you think about what to wear for sports, discover these clothes with which it is much less lazy to go to the gym (seriously!).
You've seen it, if the celebs are able to find a hole in the agenda to sweat their shirt, you can too! In the newsroom we have put the batteries, and for example, this plan:
LOSE QUICKLY
As personal trainer Noe Todea explains in her book Train with Noe Todea , the key to success lies in strategy:
- Objective. "Without a clear goal you won't get far!" This must be realistic and you must be able to identify if it is short, medium or long term.
- Comparisons. If you are very clear about where you come from and what your goal is, it will be very motivating for you. So have a photo of you handy with that dress that fit you so well before pregnancy, can you think of better motivation than your best version?
- Stop making excuses. How many times have you said that "it seems like it's going to rain, I cancel the training"? Se-ño-ri-ta !, what's stopping you from exercising at home? Here we leave you a video to work the core in 15 minutes from the living room of your house.
By María Gijón Moreno
