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An expert in ‘fitness’ reveals the keys for training to be truly effective

Training effectively depends on many factors. Among them, the state of our body, the time or the regularity of the training. To avoid frustration with the lack of results, it is essential to be aware of all that it implies and of the real means at our disposal.

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But how to maximize our performance? What brakes can exist? Paula Vercauteren, Fitness Content Specialist at Basic-Fit Internationalthe largest fitness chain in Europe, clears up some of the recurring doubts.

How long does it take for the body to get used to training?

“The average time necessary for a new habit to be maintained is approximately 66 days (that is, about 12 weeks of 5 days). To develop it, it will take at least two months, but if you need a little more time, do not worry.

Stick with it for longer and you’ll develop a habit that you can stick with almost automatically.”

What should be the intensity of the training?

When we talk about intensity we are talking about the weight used, the breaks or the speed. Obviously, the shorter the rest time, the higher the intensity and, conversely, the lower the weights used, the lower the intensity. Starting off too strong can cause problems that will eventually demotivate you. Actually, it all depends on your level and your goals.

What is essential is to always start with a warm-up. When doing a resistance exercise for the first time, start with a weight 50% less than you expect to lift. It will seem easy to you, but what matters is to do it carefully and to acquire the correct technique from the beginning. Gradually increase the weight and do a couple of repetitions with each weight. If you have any questions, Basic-Fit offers you the option of using the personal trainers at the gym or taking a look at your Personal Online Coach.

How much weight should I lift?

Although there are several factors that influence the effectiveness of your training sessions, none has as much impact as lifting the right weight. For the first week, keep track of how you feel at the end of each set. Adjust the weight you work with so that each set requires effort. If you can’t get to a certain number of repetitions, the weight you’re working with is probably too high.

Take it easy, you don’t always have to lift a weight equal to or greater than the previous session. If, on the other hand, you finish your assigned reps and feel like you could have done a few more, it’s probably time to increase the weight.

What is the best time to exercise?

The most important thing is to carry out a training plan that is realistic and coherent, that adapts to your lifestyle and goals. There are people who wake up with energy, others are motivated during the break at lunchtime and there are also those who prefer to exercise at night.

The advantages of exercising during the day are that body temperature is higher, reaction time is faster, and heart rate and blood pressure are at their lowest, so performance improves. If exercising in the morning motivates you, go for it. It’s a great way to start the day, it will give you energy to face everything that comes your way.

How to maintain continuity?

Among the most frequent reasons for those who throw in the towel a few months after starting a training plan are lack of motivation, having unrealistic expectations and not making fitness a priority.

To create and maintain healthy habits while you continue having fun, at Basic-Fit we recommend: treating your training plan as if it were an unbreakable contract and including it in your weekly schedule; go step by step, slowly but steadily; always congratulate yourself after each workout; make it easy for you to go, for example, by having your gym bag ready in the car or in the office to reduce possible excuses to a minimum; as well as looking for someone to go train with.

The importance of invisible training

Anna Rovira, Director of Outback Nature’s Pharmacy (Laboratory that owns the Kyrocream brand), shares advice aimed at all types of athletes, inside and outside the home; in the gym or on the street: “applying sports massage creams helps prepare muscles and ligaments, and prevents injuries during physical exercise. Similarly, creams also facilitate muscle recovery, leaving us ready for the next session of training”.

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