Federica Cuni, Personal Trainer and Kinesiologist
Exercising regularly is good for body and good for mental health, but it’s still difficult to stay motivated during this time, especially without outside guidance.
For this reason, it is essential, even from a distance, to be followed by a professional in the sector, with a degree in physical education, who can follow you on this 360-degree wellness path.
Home training has become the new routine for your wellness but you have to do it with meaning and following a schedule. Here are my tips.
CREATE YOUR ROUTINE
Take care of you.
Take your time.
Create your moment, it’s important to follow a routine.
Plan your day, write the weekly commitments on a diary, and among these include at least half an hour of physical exercise every other day.
It doesn’t matter if it’s morning, afternoon or evening, the important thing is that it works for you and becomes a constant in your days.
CREATE A SPACE AT YOUR HOME FOR YOUR ROUTINE
Dedicate an area of your house to training, an area in which to leave (or set up from time to time) the mat, the necessary tools and workout clothes. Having a dedicated space will not only remind you to work out, but it will also serve as a great motivator knowing that the space is ready to use and you don’t need to move furniture every time.
GET THE RIGHT EQUIPMENT
The basic tools are very few:
A fitness mat.
Fitness Ball. Particularly suitable for Pilates fans, or to perform some typical functional training exercises, such as the reverse crunch.
Rope. One of the most useful tools for practicing some cardio at home! Perfect for the warm-up phase.
Kettlebell. Training your legs and buttocks like you can in the gym! You can choose the weight most congenial to you and use it when performing squats, hip trusts, lunges.
Rubber bands. Test your endurance! The elastics are very useful both for toning the arms and legs, and for the final stages of our training. To be clear, during stretching.
Before starting the warm-up, help your muscles to reach the right temperature to work at their best effectively.
The ideal temperature to make muscles and the nervous system work well is 38/39 degrees, in fact with heating we increase our temperature by 1-2 degrees. This body temperature allows for better elasticity of the tendons and determines an 80% increase in muscle elasticity. The benefits are many, never forget to warm up. My advice this season is to use Olio Strongful Invernale, ideal for maintaining and improving elasticity, creating heat. Firms the tissues and effectively counteracts states of relaxation and atonicity of the epidermis. The sweet almond, wheat germ and carrot vegetable oils have a nourishing and restorative action. Perfect for starting and ending your workouts.
Also remember to hydrate and re-integrate the mineral salts lost during the efforts. You can use BeC natura’s supplements, an excellent help for our body associated with a healthy and balanced diet. Perfor Max, with plant extracts and micronutrients, has stimulating tonic properties and promotes physiological recovery in case of psychophysical stress and after intense workouts.
MUSCLE WARMING: THE BENEFITS
- Gradually increases heart rate and, consequently, also the flow of blood and oxygen to the muscle areas;
- Increases the body temperature at the muscle level, inducing an improvement in the elastic capacity of the muscle and allowing you to perform faster and more fluid movements;
Increases the production of synovial fluid, a product that has the important task of lubricating and nourishing the joint cartilages, avoiding the risk of degeneration due to wear, caused by mechanical friction;
Also from a psychological point of view, the warm-up allows an ideal predisposition to the next job, preparing you for the type of training you will have to face.
And remember: training is good for your body and mind!
Read all the other articles on our Official Blog!