¡Hi my dears steemians!
Before I explaned previous post, to leave my mental blocks I have dedicated myself to retake the exercise (which I had to paralyze due to health issues). Currently, I am I am organizing my schedule so that it includes stretching sessions supported by therapeutic yoga, bodybuilding, self-loading, aerobic exercises, etc.
Although I am the type of person who prefers to train without company this time I decided to vary and include group routines in my schedule, so last week I happened to contact a steemian 
to train who thought the idea was good to meet a couple of times a week and exercise together with self-loading. We could not take pictures except for a couple, later I'll show you more of our routines and how I modified them according to the degree of intensity and physical limitation.
to train who thought the idea was good to meet a couple of times a week and exercise together with self-loading. We could not take pictures except for a couple, later I'll show you more of our routines and how I modified them according to the degree of intensity and physical limitation.
I planned a circuit training for the Middle Zone where I played with patterns to work stability and rotation since they are the ones that are always omitted. Here I show you our routine:
Circuit for the Middle Zone:
- Stations: 10 (2 active rest).
- Number of laps: 2.
- Rest between stations 30 seconds.
- Duration of each station 30 seconds.
The exercises performed are:
STABILITY:
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FLEXION:
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EXTENSION AND ROTATION:
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ADDUCTION/ABDUCTION:
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Before starting this light circuit we started with a brief conditioning to activate our muscles and lubricate the joints, once the circuit was completed we performed a little stretching. These two points should not be overlooked when planning the routines, because after training (especially at moderate and high intensities) it is necessary to stretch giving greater emphasis to the muscle groups that have received the most work, in this way we relieve the tension and we increase the flexibility (which is excellent for the joints).Be careful you should never stretch without first heating and it is valid to stretch during training.
I have been training for several weeks at low / moderate intensity, I had to give my body time to adapt to the exercise again. So to start abruptly doing jumps, lifting weights at almost 1RM would be counterproductive both for the muscles and for the joints (especially my vertebral colum) and I prefer to avoid my visits to the doctor.
Keep in mind that after a period of physical inactivity, either because the work does not require a moderate or intense physical effort (like being in an office), you are a housewife, you have been at rest, or you simply go to classes and then home, whatever the case if you plan how I resume training or start from scratch here I have some points that you should take into consideration:
- You must start soft: Do not think that because if you do not leave a training session exhausted, sore and sweating you're not doing anything. The body has a period of adaptation (principle of adaptation) and whatever your goal does not intend to force you to reach it from one day to the next, you will only be able to injure and stress yourself, achieving that in the end you will give up. In your training cycles you must include an initial adaptation time, which can be a month or two.
- Patience (you will not see changes immediately): You'll notice that the clothes fit more tightly (if you're looking to increase muscle mass) or looser (if you're looking to lose fat), depending on how you train. Significant changes will come at least 6 months and even a year, taking into account that you do everything in the best way always taking care of the integrity of your body without taking "easy ways", because it is not worth risking health for vanity.
- Eat: Sounds easy, does not it? It really is an art. Give your body what it needs, quality nutrients (do not get obsessed by counting calories), go to a specialist in the area and try to eat as healthy as possible. Do not make sudden changes in your diet, because you will see the opposite effect to the desired, give your brain time to adapt to a new habit. Do not be guided by social networks, eating healthy is not just about ingesting chia seeds and almond milk (although it is very rich), it is about eating everything but with control.
- Break: Do not get obsessed with the exercise, however entertaining it is, everything in excess always ends up hurting. The risk of overtraining is very high and the consequences can be serious. Rest helps muscles regenerate, make them bigger, feel better and have more energy. Do not think that you build tissue in a gym, there you will break muscle fibers (micro-tears) ... They need an adequate stimulus (depends on each person) so that there is then overcompensation.
- Hydration: Always remember to carry a pot with plenty of water. So do not be thirsty hydrate during the sessions, this way you will avoid muscle cramps and avoid dehydration. Do not wait until thirsty to drink water!
- Train without partners: Get used to training without the need to have a company to talk to, as this way you will concentrate better on executing the technique and will take real pleasure in the exercise. Certainly training as a team avoids boredom and there is always competition, so you unconsciously seek to give your best. The important thing about this is not getting used to training accompanied.
Enjoy the way before reaching the goal, give the body what it needs
¡Kisses!
