Is it possible to see results with just 30 minutes of exercise a day? – GOOD SHAPE

We worry so much about the amount of exercise that we end up doing none. Small doses of exercise during the day can be enough for you to reach your goals. Lack of time is the excuse that people use the most to stay sedentary. So, book the training session as if it were a commitment on the agenda and be happy! When the goal is to improve your life and quality of life, I believe that any exercise is better than none, so timing is not the most important thing.

But it is worth considering that the new recommendations are that adults do 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of intense physical activity per week, when there are no contraindications.

HOW TO TAKE THE FIRST STEP

– (bodytech/Disclosure)

1

seek professional guidance

This way, we have the guarantee that this professional will respect your state of physical conditioning and also your goals. Being able to prescribe exercises with your body weight and more exercises with the use of accessories and or even the use of machines (bodybuilding).

– (bodytech/Disclosure)

Choose the ideal quick option

Data from the Ministry of Health point to only 28.5% of the population practicing some type of activity. As a result of this reality and knowing the importance of the role of physical activities in people’s lives, it was necessary to develop physical exercise programs that were attractive to this public, training that is motivating, easy, fast and that can bring physiological and aesthetic results, effective and consistent. In this sense, many studies have shown that short duration exercises and higher intensities are more effective and lead to satisfactory results.

The Bodytech academy has developed Express, a supervised, motivating, short-term activity program aimed at clients who have little time to dedicate to physical exercise and/or who would like a more dynamic form of training. It is a functional training program carried out in circuit, adapted to all training levels and that encompasses the concept of functional training, which includes performing exercises that promote greater benefits for daily activities and sports practice.

An Express session will always be divided into 4 components: Warm Up, Strength, HIIT and Challenge.

A) Warm Up

Where the goal is to prepare your body for training stimuli. The exercises in this phase of training should be performed in a slow, controlled manner, and seeking to increase the range of motion with each repetition.

B) Strength

Multi-joint exercises will always be prescribed, primarily with free weights, with the aim of greater functionality, energy expenditure and time savings.

C) HIIT

Number of sets, stimulus time, type of exercise and intensity are varied daily. The exercises used are treadmill, bicycle and elliptical ergometers and some exercises using body weight (Body Weight Exercises). The prescription will be by time, where the goal is to perform the greatest distance possible, or the greatest number of repetitions. Ex: 2′ running on the treadmill, trying to run as far as possible in this time / Jump Rope for 1′ trying as many jumps as possible.

At the end of training, students are surprised with a final challenge. This station basically consists of performing integrated exercises, performed in circuit.

These are workouts of a maximum of 35 minutes, performed in the weight room with a maximum of 5 participants at a time and taught by specific teachers.

This type of training allows us to state that it is possible for the practitioner to obtain results both in the cardiovascular system and in the neuromuscular system. And another important feature is that the focus is always on the main muscle groups, which characterizes it as a full body workout. A growing body of scientific evidence has been demonstrating that intense exercise is an efficient time-saving strategy, as training sessions performed at high intensity, with significantly less volume, are capable of promoting cardiovascular adaptations similar to long duration and intensity training. moderate.

In addition, they help in an important way in the slimming process.