Posts in Fitness
Effective training for beginners

Joining a Fitness Club will always be an advantage, but doing exercises without proper instructions is detrimental. If you are a beginner, you need to get advice from the experts; they will know what you need to do depending on whether you want to lose weight or tone up your figure.

If you want to lose weight you must do it little by little, do not force yourself to sweat and burn calories like crazy the first few days. You would only make your body ache because you are demanding too much, due precisely to your beginner condition.

Beginners' injuries are something to take care in gyms, especially when they start training without having in mind their physical and medical condition. Everything matters when you start new activities that require a lot of movement and strength.

Instructors know that beginners demand double attention, because the first days are crucial for them to adapt and know their own resistance and strength; your instructor should never put weight on the machines if it is your first time in a gym.

There is a routine for every beginner. Everything will depend on adaptation process and your expectations. There are routines that demand more cardiovascular activity and others that demand more of muscular strength, but this will be determined by the instructors.

 But what is the ideal training routine for you as a beginner? Let's see:

Circuits: this routine can be boring at first, but it is the best way to prepare your body for intense exercise. You must start working on all areas of the body: legs, arms, shoulders, buttocks, with no additional weight, just machines.

Squats: there is no better exercise for legs and glutes than squats. It will all depend on your resistance, but you can increase the number of sets and repetitions little by little.

Static bicycle: this activity does not require too much effort even though it will help you to burn calories and sweat a lot.

Calves: many instructors prefer the stairs to begin with this routine; it is vital to strengthen those areas of the body.

Preheating and breathing between sets: do not forget that before and after, you must take a few minutes to warm-up your muscles by stretching your arms and legs and a bit of walking in circles. As soon as you finish, you should also end up stretching and relaxing your muscles.

Be careful with the technique: every exercise requires basic knowledge to do it right. If you do not do it properly or you do not pay attention to the routine, you can injure and it will not be the instructor's fault but yours.

Beginners should do controlled physical exercise, so the intensity of the exercise will depend on things like the number of repetitions, the number of exercises to be performed, the training time or the amount of weight to be lifted. In this case, do not try to put the intensity above your possibilities, for example, trying to lift too much weight.

Pay attention to all these tips and I promise that the fitness life will be your best gift. See you next time…

Yelitza Coronado

Lose weight healthily and live a better life

Living a healthy life is a condition everyone wants. Human beings are always looking for reasons to be happy and to have a good image. Many people lose their purpose in the way because it is not easy to achieve objectives that are not well-defined, as well as the sacrifice degree they are willing to put and the maturity of their commitment.

We all want a perfect figure because we need to get validation from those around us, we are waiting for their approval without getting to think that this is the only body we have and therefore we must value it and start loving it just the way it is.

Achieving this acceptance is the first step after asking the first question. Which things do I really want to change about my lifestyle and my body? When you give yourself a sincere asnwer, the change begins.

If what you really want is to have a good figure according to your size and height, then you must know that the first job is to get an agenda, calendar and notebook where you will write down all the points with which you will start the goal.

In order to lose weight, you must understand that you do not have to take off all those pounds instantly or after one week, because that will surely cause a rebound effect. No, the idea is to start checking the refrigerator and pantry to discard the foods we can not see in order to avoid temptations.

The first thing you should aim is to eliminate the sweets from your surroundings because they will come back to you once you start eating really healthy foods and the anxiety to eat sweets will be the first thing you will experience, even if it is temporary. Sugar is necessary for our bodies, but it must come from fruits or sweeteners to avoid consuming more refined sugar, which is always transformed into accumulated calories.

Lowering the pounds according to your body shape also requires thinking that it is a habit and not a need. You should lose weight to live better, to improve the quality of your life and not simply to look better. If you have clear these objectives then the work has already begun. Here I will show you some simple tips to begin and make your dream come true:

1. Reduce saturated fats consumption. Fats also help in the absorption of fat-soluble vitamins (those that only dissolve in fats), such as vitamin A, D, E and K. Replace saturated fats (butter, lard, sweets in general, cream and cheese) with unsaturated fats such as those we can find in olive oil, nuts, fish and avocados.

2. Do not add refined sugar to anything. Many foods, such as fruit, have fructose (a type of sugar). So if you feel like you need sugar, try to eat a fruit instead.

3. Eat lots of fruits and vegetables, lower banana consumption, but do not delete it. Fruits and vegetables are the main source of minerals and vitamins. Try to include them in all your meals. If you drink natural fruit juices you have to consume them immediately after having prepared them, because that is the moment when they keep their vitamins to the maximum

4. Include fish as the main source of protein. Fish's fat content is relatively low compared to meat, so it is a highly recommended food in healthy diets. The presence of omega 3 and omega 6 fatty acids make it the perfect food to fight against cholesterol.

5. Reduce the salt. Adults should never eat more than 6 grams per day and children should consume half. Many foods have incorporated salt and we are not conscious about it, so it is not necessary to add it.

6. Drink plenty of water. Every organ in our body needs water. Only with water, all the metabolic processes can be carried out. Also, water helps us to eliminate fat, because it transports metabolic waste. Our body continuously loses water through breathing, perspiration (through the skin), urine and stool.

7. Keep yourself active and exercise. You have heard it so many times. If you still do not exercise it is because you do not know how happy you feel when you practice a sport or exercise. It is ideal to do it daily. Exercise is one of the most interesting instruments to lose weight healthily. Do you know why? Exercises not only tone muscles and activate metabolism, it also provides a great balance in our lives at all the possible levels: mental, emotional and physical.

Yelitza Coronado

 

Pregnacy is not impediment to fitness

There are many myths associated with pregnancy that date from the times of our grandmothers and great grandmothers. These are beliefs that often place women in an absolute state of helplessness simply because they are pregnant. It is these myths that we must collapse to be able to carry this beautiful stage of women's lives, with the greatest enjoyment and possible profit.

One of these beliefs is precisely that physical activity can be harmful for pregnancy or for the baby that is coming. Nothing is further from reality.

Based on this, Plus Fitness Club offers different alternatives to keep you in shape even during your pregnancy period; gives you a personalized attention to encourage a routine of exercises suitable for your condition and according to the weeks of gestation that you have.

We have understood all this process and from there we have adapted our offer to different stages of your life, which will result in benefits that go beyond your physical appearance, since exercising during pregnancy allows you to more easily carry the extra weight, you will be more prepared for the physical demands of labor and, as if that were not enough, you can recover your figure more easily once your baby is born.

There are several options that Plus Fitness Club places at your disposal such as Spinning, TRX, Power Dance and Circuit Boxing; they are exercises dictated by qualified instructors to adapt them in a professional way to your state and thus be able to take advantage of these physical activities that will benefit your pregnancy in a significant way.

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El embarazo no es un impedimento para estar en forma

Hay muchos mitos  asociados con el embarazo que datan de las épocas de nuestras abuelas y bisabuelas. Son creencias que muchas veces colocan a las mujeres en un absoluto estado de indefensión por el simple hecho de encontrarse encintas. Son estos mitos los que debemos derrumbar para poder así llevar esta hermosa etapa de la vida de las mujeres, con el mayor disfrute y provecho posible.

Una de estas creencias es precisamente que la actividad física puede ser perjudicial para el embarazo o para el bebé que viene en camino. Nada más lejos de la realidad.

Partiendo de esto, Plus Fitness Club te ofrece distintas alternativas para mantenerte en forma incluso durante tu período de embarazo; te brinda una atención personalizada para fomentar una rutina de ejercicios apta para tu condición y según las semanas de gestación que tengas.

Hemos entendido todo este proceso y de allí que hemos adaptado nuestra oferta a distintas etapas de tu vida, lo que redundará en beneficios que van más allá de tu apariencia física, ya que hacer ejercicio durante el embarazo te permite cargar con más facilidad el peso extra, estarás más preparada  para las exigencias físicas del trabajo de parto y, por si fuera poco, podrás recuperar tu figura con mayor facilidad una vez que nazca tu bebé.

Existen varias opciones que Plus Fitness Club coloca a tu disposición como Spinning, TRX, Power Dance y Circuit Boxing; son ejercicios dictados por instructores calificados para adaptarlos de manera profesional a tu estado y así poder sacarle provecho a estas actividades físicas que beneficiarán tu embarazo de forma significativa.‎