Our quality of life is largely determined by the conditions in which we are able to keep the body active; Therefore, if we want to maintain a healthy quality of life, we must take care of food and physical activity. But not everyone is clear about what it means to eat well and what are the indicated exercises. Eating rice is healthy, but if you have a choice, take whole wheat before white. To lead a healthy and healthy life, you have to rest and sleep between 6 and 8 hours a day (it is almost as important as exercise), hydrate yourself well, but if you drink tea instead of water, you will eliminate fats. Little tricks like these can be a great qualitative leap in our way of life.
Surely you know that the WHO recommends doing at least 150 minutes of moderate exercise or 120 minutes of intense exercise a week; But what are the most recommended exercises? How should you do them, with what intensity and how many times ?; These are the doubts we answer below.
Any exercise plan must contemplate five aspects of physical condition, to be complete: warm-up, cardio exercises, strength and endurance; flexibility and cooling. Below we show you a table of 10 exercises that ensure you maintain shape and be able to lead a healthy life for longer and with a better quality of life.
1. Swedish jump
Objective: Warm up and start aerobic activity burning fat.
Execution: Standing, in a firm position, jump slightly upwards while opening your legs and playing with the palms of your hands above your head. Then go back to the starting position.
Reps: Perform a minimum of 50 jumps and a maximum of 100.
Tip: Keep your breath controlled at all times to complete the exercise.
Goal: The best exercise to increase our level of strength-resistance.
Execution: Standing, we squat down until squatting resting our hands on the ground in front of us. With a jump we stretch our legs back, until we are in the bottom position, we do a bottom; We squat again and jump back to our standing position.
Reps : Perform a minimum of 8 and a maximum of 15.
Tip: Breathe in and out with every move. If you try to do it alone with an inspiration and expiration, you will probably run out before you finish.
Goal: Strengthen the chest and upper body, including pecs, shoulders and arms
Execution: In the bottom position, with the body as straight as a board, lower until leaving the body a couple of centimeters above the ground. Get up to the starting position and repeat the exercise
Reps: Complete a minimum of 15 reps and up to 30.
Tip: Lower slowly, concentrating on performing the exercise. When you go up, make it explosive.
Objective: Strengthen the abdominal area. The middle zone is what will determine our agility as we get older.
Execution : On the floor, in the same initial position as in the exercise of funds, we maintain the position while ‘we put and press stomach’
Reps: Hold for at least 30 seconds and up to one minute.
Tip: If you can’t complete 30 seconds; lean on your forearms.
5. Buttock Bridge
Objective: Strengthen the glutes. Well-formed buttocks help improve our general appearance and maintain the correct upright position, helping all the back muscles.
Execution: Lying on your back, with your feet on the floor, bend your legs at a 45º angle; We raise the glutes up while keeping them in tension, to reinforce the effectiveness of the exercise.
Reps: A minimum of 12 repetitions and a maximum of 18.
Tip: Stay in the raised position and the affected muscles in tension for a couple of seconds before descending to the starting position.
6. Walk with your hands
Objective: Strengthen the abs and lumbar.
Execution : Standing, keeping your legs straight, touch the ground with your hands. Run your hands over the floor (keeping your feet firmly in place) until you are fully stretched. Return to the starting position in the same way.
Reps: A minimum of 6 and a maximum of 12
Tip: Perform the exercise slowly, concentrating on keeping the affected muscles tense.
Objective: Strengthen abs and obliques, while gaining agility.
Execution : Lying on your stomach, in the bottom position, alternately touch each knee with the elbow of the arm on the same side.
Reps : 8 reps with each leg
Tip: Keep your abs in tension, you will gain in effectiveness.
8. Squats with jumps
Goal: This is a basic movement in our life, to sit down and get up. As we get older we lose strength and capacity for this movement.
Execution : Stand with your feet shoulder-width apart, imitate the movement we make when sitting down. When climbing, do it with an explosive jump.
Reps: 8 reps and a maximum of 20.
Tip: Slowly lower yourself while keeping your quads under tension and raise as fast as you can.
Objective: To strengthen the legs, gaining in agility and stability.
Execution: Standing, we jump laterally moving one leg horizontally, stabilize the position and return to the starting position of a jump. We do not move to the other side and repeat
Repetitions. A minimum of 6 repetitions on each side and a maximum of 12.
Tip: Once you jump to the side, hold the position for a couple of seconds to reinforce the effectiveness of the exercise.
Goal: Strengthen the quadriceps, the largest muscles in the body, and increase our agility.
Execution: In an upright position, we put one leg forward, as if taking a long step. In this position we alternately change the legs by jumping forward and backwards.
Reps : A minimum of 6 with each leg and a maximum of 12.
Tip: If you stay in this pose for a couple of seconds when you descend from the jump, you will increase the tension of the exercise and its effectiveness.