Get back in shape: the perfect program and the exercises to follow
The perfect program to get back in shape does not only involve a balanced and healthy diet: it is however necessary to accompany it with physical exercises that help your body burn calories and tone up. Only with constant training will we be able to get back into shape properly in view of the summer!
A good exercise program to perform, even in the comfort of your home, can help you increase the amount of energy consumed and, consequently, speed up your metabolism. With age, unfortunately, the metabolism slows down: around 40 - 50 years, for example, it will be necessary to further decrease the portions and increase the time to devote to physical activity.
In this way, not only will you help your body to regain its shape, but you can also prevent or treat problems such as water retention, heaviness and swelling in the legs and the dreaded cellulite: a "constant physical activity, combined with a healthy lifestyle and proper nutrition can in fact act as an excellent remedy to improve physical well-being and muscle tone.
What is the ideal program to get back in shape?
An ideal training program that allows us to get back into shape quickly, involves alternating aerobic activities, resistance and muscle strengthening and, finally, stretching and stretching. Aerobic activities, by increasing the heart rate, improve the functionality of the respiratory system and increase metabolism by burning a high number of fats and sugars. Running, swimming, exercise bike: if practiced consistently they help to get back into shape.If you don't have time, remember to walk briskly at least 30 minutes a day.
The activities of resistance and muscle strengthening, strengthen muscle mass and help keep us toned: the ideal would be to buy a pair of weights to keep behind the sofa, to comfortably engage in some lifting while watching TV. In this case, the weights they can be replaced by two bottles of water.
Finally, activities that stimulate balance and stretching help us improve our posture and body elasticity. Whether you prefer some leg-arm-back stretches to be practiced on the mat, yoga (which never goes out of style) or sign up for an art or tai chi course, the result will always be excellent.
The best exercises to get back in shape
If you don't have time to go to the gym or play sports that burn a lot of calories, the exercise program we propose is an excellent alternative to get back in shape by working out comfortably at home. It will only take you about a quarter of an hour a day. , but it requires consistency in order to obtain visible and short-term results. Are you ready to start?
- Always start with a warm-up: all you need is a minute of running in place, followed by another minute of running with your knees high, being careful to bring them towards your chest. At the end of the exercise, lengthen the torso by pulling the arms above the head, first to the right and then to the left. Make a circular rotation of the head, first in one direction and then in the other, then proceed with the rotation of the shoulders. Don't you feel looser down?
- Continue with a second aerobic exercise: standing with your arms at your sides and feet together, jump, opening your legs and bringing your arms up, then return with another jump to the starting position. Repeat the exercise continuously for two minutes, quickly and without stiffening the legs.
- Perform 4 sets of 10-12 repetitions of front lunges: in a standing position, with your legs hip-width apart, step forward, sinking and bending your legs at the same time. Exhale and rise, returning to the starting position. Repeat the movement with the other leg. If you are not exercising or have knee problems, try to perform the same exercise but placing your hands against a wall at shoulder height, with your arms straight. This exercise is really perfect for the glutes! Try following the video:
- Holding two small weights or two bottles of water, bring your right leg forward and bend down, keeping your torso erect and bending your left knee almost to the floor as you bend your arms towards your shoulders. Return to the starting position and repeat with the left leg for about two minutes.
- From a standing position, bottles in hand, bring your left leg back and lunge to the right, lifting your arms forward, with your wrists pointing to the ground. While flexing, the forward leg should form a right angle. Repeat with the other leg, alternating for one minute.
- Lie on a mat on your stomach and perform 8 sets of 5 reps of crunches. This basic exercise for the abdominals is performed with the legs bent at about 45 ° and lifting the torso about twenty centimeters, the hands behind the neck. Watch the video to best perform your crunches:
- Stay on the mat face up and with your knees bent. Place the right ankle on the left knee and grasp the back of the left thigh with your hands, pulling it towards you until it is lifted. Hold the position until you feel the muscles stretch, then repeat on the other side.
