Participating in the gym is one of the most common solutions for January. After a Christmas holiday, usually celebrated around a table full of food and drinks, it seems that we have realized that we want to lose weight and improve our health, starting to exercise is one of the things that comes to mind. and

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.

However, this motivation usually dissipates over time and we see ourselves with the gym paid for months but without attending it, how can we avoid this? These tricks will help you.

Take the time to choose the right gym

It is important to go to a center where you feel comfortable and have the equipment you need. You might be more into the vibe of a rusty underground gym or chain gym full of influencers.

All you need to do is “sweep” through the current centers and see the ones that interest you the most before joining the gym. Before making a decision, go to the gym and try it out. Many gyms have a day pass that you can use to try out the facilities and the different classes you plan to attend. Take the time to make the right decision.

Establish a fixed schedule for training

“Getting on the train as much as possible” is almost the same as not getting on the train. If you really want to be consistent when training at the gym, set that schedule. Instead of treating it like a “Hey, go if you have time” extra, treat it like another promise of your day, just like everyone else on your schedule.

Peak times start in the gym around 6pm. The gym is crowded, especially during January, June and September, from 6 to 9 or 10 at night. Waiting in line or on a bench for the cardio machine can go against us and our will. But it only lasts a few weeks and in the end it always ends with the same patrons.

Group classes: search, compare, try

Group classes have strange names and many times you don’t even know what they consist of before signing up for them. Try, look for references, videos, opinions etc… from teachers and their classes before committing to an activity.

It is also important to know the atmosphere of the classes and how they motivate you to continue working and enjoying.

Track your training

If there is no progress, there is no motivation. And if there is no follow-up, there is no progress.

If you go to the gym during peak hours and train in the fitness room, it’s a good idea to write down “alternative exercises.” This allows you to replace this machine or if it is busy. A similar exercise does not waste much time.

With these little tips, I hope that not only will gym workouts continue until at least December of this year, but they will become a part of every day and encourage you to move more each day.

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.

Speaking of routines that deductively share the same purpose, muscle hypertrophy, but the truth is that the specific purpose, personal needs or other types of factors such as the combination of weight training with other sports disciplines must be considered. Then, depending on whether you choose the right routine for the body or the core, you will have certain benefits.

When setting goals, first find out what each of the routines we suspect is based on, the main differences between them, and what benefits each routine offers us, depending on what you are looking for. Therefore, today we analyze the torso and the entire leg. When and how to apply each one.

Basic concepts of the full body routine

What it does: A full body workout exercises all muscle groups in every workout. That works on both the torso and the legs. In this type of routine, multi-joint movements are always used. These involve various joints and all synergistic muscle work.

For example, when we move our chest, the triceps and shoulders work at the same time. Another example is the squat, where we are constantly moving more muscles at the same time.

Frequency and rest: When we talk about full body or fullbody, we are talking about a routine in which each muscle group is trained three times a week. When performing a full body routine, it is recommended that you rest one day between workouts to ensure optimal recovery of your muscles and central nervous system (CNS).

Review an example of a classic full body routine.

Bases of a torso-leg routine

What it does: As its name suggests, the Upper Leg workout trains the upper body and legs separately each session. The most notable difference with the total body routine is that, as we have seen, this session does not train all muscle groups in the same workout.

Frequency and rest: In this case, use the rest space once the torso-leg cycle has finished. You can still rest your torso on Monday, Tuesday legs and Wednesday (the cycle has already been completed) In this routine, working in separate groups in each session does not mean synergies You can train in sessions so you don’t have to rest after each training day.

The core routine is moderate, with each muscle group working twice a week. Remember that with the fullbody routine you work your entire body three times a week. This means a training frequency of 3, compared to the frequency of 2 for Torso-Leg training.

Training pattern: two weekly sessions are carried out for the torso and two for the lower body. One of those sessions is for heavier work and another for lighter work.

On hard training days, increase the load to make it more intense, but on light session days, drop the weight (maintain a constant load), but increase the work by increasing the repetition.

Review an example of a classic Torso-Leg routine.

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.

The morning should be the precursor to a productive day with a good time and help me plan a whole day. What are the best options to start from a series of gestures that improve our day? Starting a day in a healthy way is not complicated and requires a lot of effort and brings us great physical and mental benefits. Today we give you tips to start your day in the best possible way and prepare to make the most of it.

1. Wait until breakfast

It is common to come across the misconception that breakfast is “the most important meal of the day.” There is no scientific evidence for this claim.

In fact, fasting has proven to be a very useful tool in our daily lives. Studies show that a fasting interval of 12 to 20 hours between meals can bring all kinds of benefits to our health. The easiest thing is to delay breakfast and have dinner earlier. This is a small gesture that can have a big impact on our health. And when you combine this with exercise, the benefits can be even greater.

2. Choose products to eat and use healthy recipes

It seems obvious, but it is not clear. Especially in the morning, it tends to be comfortable when eating. Choosing healthy foods and options is not difficult and can be just as tasty and flavorful as poor options.

3. Order your day before you start

Sana Corpoa Sana of men, yes. But without a healthy man, there is no healthy body. An easy way to ensure a healthy and productive day is to organize it before you start. It’s the workout you need to make the most of your time, avoid downtime, and avoid frustration. Homework, work, exercise…

Published on Unplash by Sam Moqadam

You can organize your food, prepare food, visit markets or even do any special needs you may have. In this way you make sure to eat healthy and healthy without any kind of unforeseen. The organized day is a good day.

4. Start with physical activity

Starting exercise can be difficult, it doesn’t have to be synonymous with starting vigorous exercise. In the morning you can go for a walk and your body will be activated, then you can do a yoga exercise. There are hundreds of exercises and options to take advantage of. For example, the “Sun Salutation” can be completed in a few minutes.

If you want to train but you don’t have the motivation. Research shows that starting a day with physical exercise can be very beneficial.

5. Take a shower (and a little better if it’s cold)

There are people who cannot start the day without taking a shower. Going underwater is energizing, which helps us cleanse ourselves and have good hygiene. Also, it’s a little better during the day if you shower with cold water.

6. Cut down on coffee

I have to admit that this is one of the things I don’t follow, but the science is clear on this. It is inevitable that coffee negatively affects our health. According to the latest research, the substances contained in coffee are only positive as long as they are within the estimated dose.

7. Learning

I don’t feel like getting out of bed just waking up, but I want to take advantage of the first moment of the day. This is a great opportunity to read in bed! Especially if you never find the time to do it. Spending a few minutes reading in bed can be very motivating and enjoyable.

In this way, the brain is “activated” and “works” before entering the world. This gesture helps us feel great satisfaction first thing in the morning since we know that we are taking advantage of every moment and it gives us the opportunity to learn something new from the beginning of the day.

Quantifying a bracelet is always a good motivator for everyone who wants to be healthy and start exercising. As we have said many times, “We cannot improve anything that is not quantified”. Knowing the number of daily trips (usually small) helps us to be willing to move a little.

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 take the first step in the configuration, Garmin has introduced the new Garmin Vivofit 4 measurement bracelet. With more than a year of autonomy without the need to charge the device, the new Garmin bracelet also has a screen (now in full color) and its features.

Like its predecessor, the Garrmin Vivofit 4 can be worn throughout the day (in the shower for pool activities) and can quantify sleep at night.

The new Vivofit 4 Move IQ technology not only recognizes the exercise you’re doing (walking, running, elliptical, cycling, swimming) when you start running, it also starts the timer for walking and running. It runs automatically as soon as they’re detected, so you know how long you’ve spent training without having to manually stop to activate the feature.

One of the most motivating ways to start our day-to-day movement is the fact of competing with others. To do this, you have two options on the G Armin Vivofit 4. The first is the Garmin Connect community, where the bracelets are automatically synchronized, which you can see from the official application. The other, and perhaps more interesting, is the option to connect the bracelet to the Vivofit Jr. 2 smallest in the house or another Vivofit 4, which allows timing thanks to the Toe-to-Toe function. The step competition begins. A fun way to make your day more enjoyable and motivate young children to participate in exercise.

Garmin Vivofit 4 is available on the official Garmin website for a price of €79.99.