What is?
There are two definitions of fitness that are closely related. First and foremost, we define fitness as a state of physical health and well-being. It is achieved through a healthy lifestyle supported by consistent exercise over time and a healthy diet. Second, fitness is defined as a series of gymnastics. Exercises that are performed several times per week in order to achieve good physical shape. These exercises are typically performed in specialized sports facilities such as gyms. But you can also perform an exercise at home if you have the right knowledge of exercises and a good fitness routine. The goals of this sport practice are to improve aerobic resistance, increase flexibility, obtain muscle strength, achieve localized muscle strength, and gain body balance (it must respect certain percentages of what is considered healthy in muscles, bones and fats).Profits of maintaning a fitness routine
if a person maintains a balanced fitness routine then he can get the following advantages: • Increased aerobic resistance. The series of exercises is performed multiple times per week. This increases the development of the cardiorespiratory system and, as a result, resistance. • It improves the physical condition, both internal and external. Implying an increase in self-esteem for the person who practices it. • Lowers the risk of developing diseases like obesity or cardiovascular risks like high cholesterol, hypertension, and so on. • Avoid stress. The practice of these high-impact sports activities helps the athlete relax and reduces the risk of stress or depression.How to plan a fitness routine
Fix the detailed program for the week
Is time important? Create a thorough weekly calendar before you begin organizing your fitness routine . Take a pen and piece of paper, and try to be honest with yourself about your duties to your family, job, and other eventualities. Make an effort to set aside time for your physical activity. You must dedicate 3/4 hours of movement throughout the course of seven days. You can find this time, and that is what you must do. You’re not required to perform anything at a specific hour of the day. On a specific day, or perform one activity over another. Do everything, including pilates, yoga, walking, jogging, bicycling, and swimming, but keep in mind the need for physical activity.Choose the right physical activity for you to plan a fitness routine
Consider what business could better suit your way of life. Finding out what works for you is the first step in creating an exercise routine. Start small, even if your goal is to perform 20 one-arm pushups and 100-pound squats like your favorite fitness celebrity. When you decide to create your fitness plan, consider the activity that best fits your lifestyle. It has to be a limitation given by your commitments and your time, as well as your physical condition and your current level of training. if you have an option then choose a fun exercise.Set long-term goals
Track your progress
Start tracking and documenting your progress once you are clear about the activity you want to engage in and the objectives you want to reach. You can record the distance traveled in kilometers or minutes each time, the number of repetitions of a certain workout, etc. If you enjoy competition, set goals for yourself or a partner that is in line with your current level of fitness. Finding a means to reward yourself for reaching your weekly or monthly objectives will help you stay motivated. Try to stay away from rewards that might damage your efforts, such as engaging in two pizzas, additional sweets, or other activities.Always look for self-confidence
Try to keep your confidence up even if obligations prevent you from exercising for days or weeks at a time. Reset and reschedule your workouts, and you can even go backward from where you were. Don’t obsess about what you haven’t done; instead, focus on what needs to be done.The right balance between activity and rest
Your schedule should have a balance of rest and activities. Schedule down all the things you have to do from Monday to Sunday each week. To be satisfied at least do exercise 3 days a week. You should keep the resting schedule equal to the exercise period. Build a schedule with the right balance of activity and rest. Write down what you will do each day of the week from Monday to Sunday. To begin, plan how many days you want to train and how many to rest. To obtain satisfactory results, assume that you must train at least 3 days a week. Then, find 3 days and related moments of the day that you can train and put them in your calendar. Remember that consistency is the most important aspect of creating a successful program.Focus on variety
Let’s see the fitness routine:
| EXERCISE | SERIES | REPETITIONS | OBSERVATIONS |
| PUSH-UPS OR PUSH-UPS | 3 | 12 | If it is very difficult, you can rest your knees on the ground to execute the exercise. |
| SQUATS OR SQUATS | 3 | 10 | Feel hip-width apart. We start the movement by driving the hip back and down. |
| TRICEP DIPS OR DIPS | 3 | 12 | the idea is to use a couple of chairs or even a couple of tables if we have two of the same. |
| STRIDES OR LUNGES | 2 | 14 | For a more complete activation, try to perform the lunges backward. |
| LATERAL RAISES | 3 | fifteen | With weight in both hands. They can be water bottles, dumbbells, sandbags, or even flour packets. |
| ALTERNATING BICEPS CURL | 3 | fifteen | With weight in both hands. They can be water bottles, dumbbells, sandbags, or even flour packets. |
| REVERSE CRUNCHES | 2 | twenty | In this variant, we raise the legs and keep the back and head resting on the ground. |
| IRON OR PLANK | 3 | 20 seconds | We maintain an isometric contraction without letting our pelvis collapse toward the floor |
| DUMBBELL ROW | 2 | fifteen | Torso at 90 degrees. The dumbbells make a pendulum trajectory from below the shoulder line to our hips |
| JUMP ROPE | 3 | 8 minutes | We have absolute freedom to make the jumps at the pace we want |
It is important to strive to achieve an adequate intensity so that our body is forced to adapt to it and get stronger. To do this, try to finish the series having chosen a weight that would only allow you to perform at most three or four repetitions more than the guidelines.
On the other hand, try to rest for at least a minute and a half between sets and exercises. This rest is your guarantee to perform. successfully throughout the training. The idea is to work as much of the body as possible and finally, incorporate medium-intensity aerobic exercise to oxidize fat. The scheduled reps are just a guide so feel free to lower or increase them, but always within a range of 8-20. Many more exercises can be done, it is just a practical example of a routine that can be optimized, completed, and extended to suit the user.FAQ
How do I distinguish if an activity is considered fitness?
For an activity to fall into the fitness category, it must be carried out on a regular basis and be fully linked to a good diet and healthy lifestyle habits. In addition, you must meet a number of criteria:
1. Some of the objectives of this type of training are to improve the resistance and strength of the individual. To achieve this, it is essential that the sports routine be carried out at least two or three times a week.
2. It is essential that the person doing fitness be in the good physical condition and present localized muscular resistance. During the time that the activity is practiced, the athlete will have to have the necessary resistance to maintain a muscle in tension for a prolonged period of time or repeat the same series of movements several times.
3. Have flexibility. These exercises require a lot of warming up, so the athlete must have flexibility throughout the body. 4. Fitness requires that the athlete have a harmonious physical shape and maintain normal fat levels. In men between 18 and 20 percent and in women between 22 and 24 percent.
