Know how to combine exercises and have a perfect training week –

That physical activity provides a number of health benefits, everyone knows. But do you have any idea how to combine the different types of exercises out there to get the most out of everything they can offer? No? Then follow the schedule we set up:

Monday – strength training for upper limbs (45 to 60 minutes)

The first day of the week is the perfect time to dedicate yourself to this type of exercise, which strengthens the trunk musculature and helps balance the color. Use post-weekend motivation to tackle that workout that takes a little more effort. “Many times we think about not training the upper part because we think we are going to get too strong, but this type of exercise is necessary to balance the musculature as a whole and improve overall performance”, he explains. Jason Coutotechnical coordinator at Bodytech, in São Paulo.

Tuesday – strength training for lower limbs (30 to 60 minutes)

Give your upper body a break to recover and focus on your lower body. Leg muscles are among the largest in the body and working them has a significant metabolic effect (such as increased caloric burn). More: exercises that overload this region improve the ability to perform cardiovascular exercises. Furthermore, stronger legs translate into better resistance and an abdomen prepared for more demanding activities.

Wednesday – yoga class or low-intensity activity (30-60 minutes)

After two days of intense work, give your body a rest. That way, your muscles go through the entire repair process before you can resume heavier activities. Meanwhile, burn calories with a more playful and relaxing activity. “Yoga, for example, in addition to helping to lose weight, reduces stress, increases concentration, reinforces memory and improves the quality of sleep”, says Couto.

Thursday – HIIT workout (20 minutes)

Despite taking half the time of a traditional workout, HIIT provides the same benefits – ideal for those who want results in a short time. “Activity speeds up metabolism and increases Fat Burning”, says the specialist. The cool thing is that, thanks to its versatility, you can practice anywhere, with or without equipment.

Friday – strength training (30 to 60 minutes)

Here, the idea is to work the main muscle groups. Thus, you improve physical conditioning and become increasingly prepared to face any physical activity. This type of exercise is essential for anyone looking for high performance, slimmingaesthetics or health.

Saturday – cardio workout (how long you feel comfortable doing the exercise)

Worth running or cycling. The important thing is to choose a pleasant activity and practice it every week. “Among the main benefits of a cardio workout, we can list strengthening the cardiovascular system, hormonal control, lowering blood pressure, acceleration of metabolismburning fat and improving the body’s capacity to absorb and use oxygen”, lists Couto.

Sunday – rest

After the week’s effort, you deserve and need a day off! If you’re up for it, make some stretching exercisesbut take the time to rest and prepare to start the cycle again the next day.