If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Much has been written about how people should train when they are in the gym, what type of workouts they should do, whether they need to follow a particular sequence of exercises, and how often they should change their routines.

The truth is, if you can’t fix all (or most) of these problems, you may not be able to reach your goals, get injured, or worse yet, be unable to move right out of the gym. In any case, these tips apply equally whether you’re training at the gym or at home.

The importance of well-structured routines, especially for beginners.

Properly organizing your routines and choosing the exercises and especially the order in which you perform them is one of the most important parts of your training. And if you are a beginner and you are starting in the gym, it is even more important because the possibility of abandonment grows if you do not see the achievement and progress in the goals that you set for yourself.

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In general, the best way to compose an exercise routine is to start with an articulated exercise (the exercise that has the most muscle mass in the movement) and end with an analytical or isolated movement. In particular, it is important that only one muscle is predominantly worked, for example, the biceps curl.

Basic conditioning routine: What to do in the first weeks?

Many times it is the case that you have never received training or have not played sports for a long time (several years) and you want to develop a healthier lifestyle habit. What should you do?

The best way to start in the first few weeks (speaking a minimum of 6-8 weeks) is to condition your entire body and choose a routine that is designed to get you used to exercising. These types of routines are often widely used to adapt beginners to the world of gyms, or for those who are injured and begin to readapt to physical exercise.

In these first few weeks, we work with a lighter weight that gradually increases as the muscles adjust to their training demands, avoiding terrible stiffness as much as possible.

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Importance of learning techniques

As beginners, we find ourselves with exercises that we don’t know how to perform. For this reason, it is important to properly learn the technique of the exercise you will be performing before starting a training session and adding volume and intensity. To prevent injuries or frustrations that impede our progress or force us to stop directly because of our injuries.

Know the basic exercises

Among the exercises with which we can work are the groups known as “basic”. They are the basis of any training and are associated with the increase in muscle mass and the improvement of strength for the trained muscle groups.

bench press

When we talk about working the pectoral muscles, the bench press is a star movement, along with push-ups. In addition, it is an exercise that also affects our shoulders (especially the front one) and triceps.

dominated

Classic exercise and should not be missing in any routine due to the large number of muscles it contains, whenever possible. Pull-ups are probably the exercise with the most muscle movement. Control the movement of your legs to avoid swaying.

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However, pull-ups are not easy to do correctly, and their progression is usually slower than any other exercise, which is why it is equally loved and hated by people who are focused on training. ..

press militar

This exercise can be done with both barbells and dumbbells and can be a very interesting shoulder workout. In addition, it also uses the core muscles to avoid swaying and straining the back when doing it with the bar and the foot.

Barbell/Dumbbell Row

A great exercise to gain strength and density in the back, which allows a great transfer of benefits when performing pull-ups.

squats

One of the most commented in relation to the star movements and techniques when talking about the work of the lower part of the body: try to do deep squats.

Combining strength and cardio in the gym

The word HIIT should be remembered for the combination of strength training and cardio training in the gym. HIIT-type training has the great advantage that you can combine strength training and cardiovascular training in the same workout, significantly reducing the time required for your routine.

However, if you are a beginner, do not get lost in this type of training. You can get injured if you are not used to intense training. As you gradually introduce it into your routine, you will see the benefits of these “express workouts”.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Surely you would have read many websites and 1000’s of publications to read what to do to gain muscle, and perhaps most importantly, eat enough daily protein for each individual. Training to gain muscle mass is a requirement.

In this post, we will discuss the importance of training to gain muscle mass, in order to clarify the most important concepts that must be taken into account if you are interested in “growth”. However, we must remember that a diet must always cover our needs (100% diet and 100% training), without it, no matter how well you train, you will not get results.

First, to gain muscle mass, it does NOT only affect the number of repetitions, series, weight to move, periodicity method, macro, meso or microcycles, nor the exercises or routines you do.

Certainly the best thing to do to build muscle is obviously to perform core exercises. These multi-joint exercises involve working on multiple joints at the same time, thus mobilizing many fibers per iteration.

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Well this is true. As a rule, and for most people, basic strength exercises will build more muscle than any other exercise, and should be included in your routine. However, not everyone uses the basics to get results.

For example, some people do squats and don’t gain size. Squats are great movements, but they often focus too much on the hips instead of the legs. Or people who don’t stretch their chest enough with a bench press.

In these cases, you need to use an alternate move that gives you better results, but this should only be done if the basics don’t work. In general, alternative movements should not be an excuse to avoid hard work.

Several times a week

For optimal growth, each muscle group should be trained several times a week. Most people believe that the more volume you train with each workout, the more your muscle mass will grow and the more sets/reps you will do in your daily life.

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Doing 20-30 sets against a muscle group or going to muscle failure is a mistake. It’s a big mistake to use a series of descending orders, supersets, breaks/pauses, etc. in the same routine to fully exhaust that muscle group. Obviously, this method does not allow you to train that group 2-3 times a week.

It is not the amount of work in the group that matters, but the frequency of training.

The important thing is not to do too much volume for a particular group in each training session. Therefore, you cannot train more than one day a week.

High-volume training typically works when people use steroids that increase protein synthesis (so that each workout stimulates more growth for longer periods of time). In this case frequent stimulation with lower intensities per session is required for maximum growth.

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separate muscle training

If you feel that your muscles are not really working during the exercise, then it is true that there is not enough stimulation for your muscles to grow to the maximum. In this case you should increase the weight and reduce the number of repetitions. For example, when strength training, you should feel like the correct muscle is working.

It is not necessary to achieve a large amount of fatigue during the session, but after performing the series you should feel the fatigue of the trained group.

You may not have the athletic ability to optimally activate certain muscles during basic movements, so you may want to consider using isolation exercises and learning how to get the most out of them.

When you learn to do muscle contraction correctly, you are more involved in basic (jointed) movements. So doing an isolation exercise on invisible muscles is a future investment in muscle growth.

Therefore, we will first focus on the quality of the contractions and learn how to separate the muscles using isolating work and constant tension. Then, lighten the muscles to induce pre-fatigue and aid isolated movement before executing the compound. This makes it possible to achieve optimal muscle activation.

Cardiovascular exercise

There are many questions about whether to do aerobic exercise. A recent trend is to do HIIT, or high-intensity aerobic exercise, several times a week while trying to gain muscle.

Clearly, improving cardiopulmonary function can be beneficial as it helps increase appetite. Aerobic exercise is great for those who have difficulty eating (remember eating enough is very important): it helps with recovery, maintains cardiovascular health and fitness, and keeps your fat-burning metabolic state active.

However, too much aerobic or strenuous exercise can interfere with increased muscle strength and muscle growth, so plan your aerobic exercise.

Therefore, if your goal is muscle gain, moderate, low-intensity cardio 2-3 days a week for 20-30 minutes is sufficient. Your knees will appreciate not having to endure so much stress in those intense aerobic sessions, and you will achieve better results in terms of muscle hypertrophy.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

In the gym you can find many elements to train your body and perform countless exercises. This provides a wide variety of options when planning your training program. However, it is possible that the machines or equipment are busy and it takes you a long time to wait for them to be released.

Today we will see a series of exercises that move the entire body, requiring only one disc. Choose the weight according to your capacity, keeping in mind that the exercise is complex and the disc cannot change shape.

ONE LEG DEADLIFT

To start this session, choose this variant of the deadlift incorporating a stability component that works in a one-legged stance. To compensate for this imbalance, the gluteus medius and core are the main stabilizing activities. This makes it a much more complete exercise than a traditional deadlift.

Due to the large number of muscle groups involved, from the gripping forearm muscles to the lower body muscles, the deadlift is a great exercise that significantly increases our strength.

Squats with push-ups

To do this, hold the disc with your hands in front of you and your arms fully extended. The first stage of the movement is the lowering squat. This is done as if you were working in a traditional squat, avoiding the arch to prevent injury and keeping your back in a neutral position.

Follow the exercise after the squat with a biceps curl before squatting again. This exercise, in addition to using the main muscle groups, helps you improve your coordination and synchronize movements.

disc rowing

It is important to move your back from different angles and different exercises, as you will be training different important areas of the body that are often affected by discomfort, pain and injury. As in this case, exercising with weights and plates to strengthen your back muscles can reduce the chance of injury.

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One of the main differences in this type of row from the classic barbell row is that you put your weight in the center, rather than on the sides of your body like you would with a barbell. In our hands. Also, you can operate the puck with both hands.

Bank press with disk

This variant of the classic Bench Press gives you a considerable level of strength and allows you to improve your Bench Press. When you’re lying on the floor, the lowering motion of the elbow is limited by the floor, eliminating the risk of lowering yourself unnecessarily and potentially damaging your pectoral muscles.

Also, another benefit of this floor exercise is that the entire surface rests on the floor, making your posture much more stable. The rest behaves like any other chest press. Hold the disc with both hands at sternum level and push it up. If you want more difficulty and a better grip, you can do an exercise holding the disc between the palms.

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one hand lift

This move (usually performed with kettlebells) not only helps build shoulder strength simply by placing a disc overhead, it also addresses scapulohumeral joint mobility. However, like all shoulder exercises, it is advisable to start with a moderate weight, since we have the problem of overestimating our capacities and carrying more weight than we need.

Exercise is a good way to gain scapulohumeral mobility as well as allowing us to gain strength. As always, the main recommendation is to pay attention to the weight you choose to avoid injury.

Overhead Disc Triceps Extension

This exercise is usually performed with a dumbbell in one or both hands, but this time it is performed with both hands holding a plate and a starting position with the arm extended overhead. Then, bend your elbows so that the disc is just behind your head.

On holidays like Easter, you can take the opportunity to go to the gym with more energy, but change your focus or do other types of outdoor activities that you cannot do throughout the year due to lack of time. can also do.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Things you can do in the mountains

1. Forest bath or Shinrin ball

Forest bathing is an outdoor activity originating from Japan, where you can immerse yourself in the forest atmosphere with all five senses. In Spain, groups like Selvans are already dedicated to this type of activity, which consists of a few hours of walking through the forest, breathing exercises and meditation guided by experts. This activity has been shown to help with blood pressure and stress and is ideal for anyone with a strong desire to take a vacation and get away from work.

2. Trekking

Hiking is a natural activity within the reach of almost everyone. Have your multi-directional studded trekking shoes or hiking boots to brace your ankles in case the terrain is very rough or wet.

Hiking is a low-impact cardiovascular activity. Therefore, it can be useful as an active recovery if you are a very active athlete throughout the year. You can also feel better by breathing fresh air and getting acquainted with nature.

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3. Arborism

Arborism is another activity that we can not only do in nature but that we can also integrate with it. It consists of a zip line between the trees of the forest, a rope to climb and slide through the net.

This type of activity is designed to be done in a group, so it is ideal to share with family and friends. In addition, companies in the sector usually organize different circuits depending on the difficulty to make them accessible to everyone.

From my personal experience, this results in a very complete action and does not stop with physical exertion, so I am changing the usual approach to stay active.

What can you do on the beach?

4. Volleyball in the sand

Volleyball is one of the star sports on the beach. You can play with or without the net, so all you need is a ball. This sport is perfect for group practice. Practicing barefoot on the sand is a good stimulus for our feet, which almost always get caught in the shoes.

5. Yoga

For regular yoga practitioners, vacations are probably an excuse to continue practicing yoga in another setting, but for those who haven’t yet, it may be the opportunity they’ve been waiting for. Having time to learn the basic principles, its use will certainly help to strengthen our habits that have a beneficial effect on our physical and psychological health.

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6. Circuit in the sand

Being at the beach and not having access to the gym is a great opportunity to change the focus of your training and adapt to the beach.

This can be an added challenge if you have never weighed and have never worked on the beach, as the unevenness of the sand increases your stability requirements and power consumption.

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January, the month when you will join the gym as a new year aspiration is just around the corner. With the intention of taking off these extra kilos, the Spanish tend to overflow the gym during the first two or three months of the year and then begin to abandon the purpose of being healthier.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

To save that financial loss that can include paying the annual gym fee and leaving after a few months, we do what you do in the living room with no (or at least) equipment. Go over the best exercises you can and the comfort of your home.

squat

We couldn’t start the list of exercises without talking about one of the great classics such as squats, one of the basic exercises to move the lower part of the body with our weight.

This exercise points out two important points to consider when avoiding injury. One is the posture of the back, the lumbar spine (lordosis) and the dorsal side (kyphosis or “hump”). If you find it difficult to hold the pose, a good way to start a squat is to choose an isometric variation for the wall. You stand with your back to the wall and bend until your knees are at 90 degrees. At this time, hold the position for a few seconds and return to the starting position.

The second point to consider is the form of limitation or functional damage. If for some reason you cannot squat due to lack of strength, you may choose to squat in a chair. From sitting on the edge of the chair to keep your back straight, you can use a sit-down chair to limit your range of motion if you can’t bend over in the traditional way. This option is also a good alternative to work on the lower body of the elderly.

push ups

And if the squat is a classic exercise that exerts the strength and strength of our lower body, then when we talk about our upper arm, the arm, the thoracic muscle and the core (the latter because it intervenes in the stabilization of posture), the key exercise is push-ups or push-ups.

If you are too weak to do a full pushup on the floor, you may choose to land on your knees instead of your feet. This allows you to “lose” some of the weight you are working with.

strides

Lunges are another way to utilize your lower body power and are a great complement to your squat work. Because, in addition to strength training, it improves balance by activating the gluteus medius.

If you want to add difficulty to this exercise, you can choose to hold some weight with one hand. This requires more work in the kernel to compensate for this “imbalance”. On the other hand, if you are not very well balanced, you can start next to a table that can help you if you lose your balance in the middle of an upgrade.

abdominal plank

One of the best, if not the best, exercises for our abdomen to work. And with all the viable variants they cause the core to work globally and fully and, more importantly, the risk of injury.

One option that can be included if you have the equipment you need is to do it in lieu of ab planks, which is the main workout with ab wheels. This accessory can be purchased at very affordable prices (about 20 euros) in stores like Decathlon.

Burpee

This already classic movement, loved or hated by people of the same part, not only makes our bodies work all over the world, but also me, because the upper, core and lower part of the body intervene for its dynamics. It is also a magnificent exercise that moves our body. cardiovascular resistance.

glute bridge

To move your lower body from a “rear” perspective, the glute bridge is a very good exercise that primarily works the hamstrings, glutes, and lower back. As with all exercises, there are many variations depending on the difficulty of the work. The most basic thing is to start with your legs bent and lying on your back on the floor. Elevating the foot support, such as placing your foot on the edge of a sofa or chair, increases the work done by your hamstrings and gluteal muscles.

climbers

Complementary exercise to the plates that allows you to continue working the core muscles, plus cardiovascular resistance. If you are unable to start this exercise directly at the first floor push-up, it is recommended that you start with your hand supporting the chair. This allows us to lean on the ground and walk (the main objective of the exercise is to move as quickly as possible). There are numerous options, depending on the difficulty you want to work with to add strength and demand to your training.

After seeing the main exercises that you can do at home with your weight to get fit and lose weight after Christmas, I suggest two types of routines to work at home. One is based on the series. -The repetition system and others are HIIT circuits.

routine in series per exercise

We recommend a 45-90 second break between each set, depending on your physical condition, and a 1-2 minute break between exercises.

Burpee: 2 x 10
Squats: 3 x 10
Glute bridge: 3 x 15
Lange: 2 x 10 (each leg)
Push-ups: 3 x 10
Climber: 3 x 20
Plancha abdominal: 3 x 30seg

HIIT circuit mode exercise routine

If you want to perform these exercises in high-intensity circuit mode, set up using the Tabata method, which consists of 20 seconds of work time and 10 seconds of rest. For beginners, three rounds of this circuit is a good way to get in shape. It is a good idea to complete 3-6 rounds for Intermediate and 10 rounds for Advanced. Between rounds, depending on the physical level of each user, the breaks vary from 3 minutes for most beginners and from 45 to 60 seconds for the most advanced.

The exercise order is the same as in the previous workout: Burppe, Squat, Glute Bridge, Lunge, Push-ups, Stair Climbers, Plank.