Lack of time is not an excuse to train: you only need 20 minutes!

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Train It should be part of our weekly routines. Exercising is good for our general health and also for our mental health. Many times we dedicate many hours of the day to work or family and we forget to take care of ourselves. intermittent exercise It can be a good solution to start doing sports. It’s about not having to train for 45 minutes or an hour, but in short bursts of 20 minutes a day to burn a greater number of fats that also allows us to lose weight more easily.

To optimize those sporting moments, intermittent training is one of the latest disciplines to be launched with the aim of reduce body fat, perfect for this time of year when we want to get in shape for summer.

This type of training allows let’s gain resistance while burning fat in a specific way with shorter intervals and rests, as well as the times of effort and intensity.

have a toned body and feeling better is not just a matter of how much time we spend playing sports. “The most important thing is to start by setting small daily goals and not trying to cover everything too quickly. Also, another simple but fundamental tip is to be able to establish a routine. We should try to train at the same time every day and, since it’s just 20 minuteswe can start doing it two to three times a week and increase the frequency as the days go by”, they recommend us from Reto48.

Lack of time, work or family routines can lead us to put as an ‘excuse’ that we can’t take an hour a day to train and then not do it. According to a study carried out by the University of Canberra, 13 minutes a day in the gym can lead to significant improvement of general health. The key is to make the most of the training, plan our exercise routine well, whether it is for 20 minutes or for an hour, since what really matters is the intensity to be placed in that period of time.

If you train 20 minutes a day you don’t have to take a rest day if you don’t need it.Pixabay

What activity can I do?

As for the type of activity, walking at a good pace is a good option to start or carry out low-impact cardio exercises until gradually including strength, essential for a complete workout, in our sports routine. We can start walking at a pace that challenges us, that is, at a good pace and that ‘tires’ us and supposes an effort, not just a pleasant walk.

Later, we can move on to low-impact cardio exercises, and progress until you manage to do a full cardio or strength class, depending on your physical condition, your pathologies, and the goals you have set for yourself. A balance between the two is ideal. Either way, in strength classesit is always recommended to start with little weight and more repetitions of the work to strengthen technique and gain resistance.

As a general rule, we should try to take as few breaks as possible. a good workout is the hiit, which usually lasts 30 minutes in which strength and resistance exercises are carried out, making the most of class time. We can combine a day of Hiit with others that include more strength or full body training. What are these types of classes or trainings like specifically?

  • Hiit (‘High Intensity Interval Training’). We are talking about high-intensity interval training, which consists of mixing short intervals of time in which you work at high intensity with slightly longer intervals of rest, either active or at rest. After 20-30 minutes we will end up exhausted and sweating, since in that time it is about giving the maximum of ourselves in each of the exercises. It is a very fun and varied type of training.
  • Resistance force. The goal is to combine strength exercises with resistance by lengthening them over time so that the session is global. The rest breaks between blocks are one minute if the intensity is low and three if the intensity is higher.
  • ‘Full body’. We will work the whole body thus activating a large number of our muscles. This type of training is very complete and its benefits are many, from an increase in caloric expenditure by working a good part of our muscles to an improvement in cardiovascular capacity and our coordination, since they are simple exercises that will be repeated throughout. of the weeks.
    It is varied and does not require large accessories, although you can use elastic bands or light dumbbells, and it doesn’t take long after a session to recover. It can be done two or three times a week combined with others.
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Technique is key to avoiding injuries when training.Pixabay

The importance of technique

To avoid unwanted pain or injury, we must always have good technique when performing an exercise or another. There are times when you want to run too much and we increase loads or intensity without knowing the technique well, something that is counterproductive and that, in addition to being able to cause an injury, will mean that we do not do the exercises as they should be so that they are really effective. If you are a beginner in the sportthe best thing is that you let yourself be advised by a personal trainer who will teach you to carry out the exercises you need and in the correct way.

Do I need a rest day?

The World Health Organization recommends that adults practice a minimum of 150 minutes a week of moderate aerobic physical activity or 75 minutes of physical activity with greater intensity, so if we train four or five days a week for 20 minutes each day, we will comply with that WHO advice to lead a healthier lifestyle.

We always explain that our body needs at least one day a week off when we exercise the rest of the week. But in the case of training 20 minutes each day, It will not be necessary unless our body ‘asks us to’ or we see that we are not able to give everything during training due to physical fatigue. If so, we can do an active rest daythat is, instead of training, we can go for a walk or ride a bicycle.


Source: Vozpópuli by www.vozpopuli.com.

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