Many times we feel that we don't have enough time to train. If you tend to think this, it's because you haven't yet found a routine that fits your day-to-day life.
It's important to know what your limitations are before you start a new workout routine, otherwise you'll tend to set goals that are difficult to reach.
Whether you're looking for an easy workout or a full body workout, full body routines are the answer. In this blog, we tell you all about this type of routines, so you can start training as soon as possible.
What is afull body routine?
Full body routines, as the name suggests, are those routines where we work the whole body in the same session. This type of training allows us to activate all parts of the body equally, thus avoiding muscle overload.
It is recommended to perform it three times a week, with breaks of one day in between. It is important to make these breaks so that your body has enough time to recover. The approximate duration of these routines is 30 minutes, and you can do them at home or in the gym.
Advantages offull body training for women.
1. Efficient three-day training. The important thing is to give the best version of yourself in each workout. With only three sessions a week, you will see very satisfactory results. You can carry out your routine at home or at the gym. It will allow you to organize your day in advance, without having to discard physical activity due to lack of time.
2. Work your whole body in each session, and you won't get stiffness! By not focusing on a specific muscle, you won't have stiffness or muscle soreness the days after your workout. It is important to emphasize that stiffness does not mean that we are making progress. It is simply our muscle warning us that micro-tears have occurred in it. This happens when we train at a more intense level than usual.
3. Prioritize strength exercises. What will make you notice changes in your muscle strength will be the intensity you give to your workouts. If you train three times a week, at least one of them should include weight-bearing exercises.
4. Perfect for weight loss. If you are looking to lose fat, these exercises will be the perfect formula. The total body activation will make you break a sweat within minutes of starting your routine, getting to burn between 600 and 800 calories in less than 45 minutes.
What levels are recommended and are there any drawbacks?
Despite their high intensity,full body routines are perfect for beginners.
These exercises are characterized by long recovery times, which will allow you to rest if your body asks for it.
However, if you already practice sports often, they are also a very good option to keep you active. You will only need to add more weight or do more repetitions. Follow these tips to finish your workout feeling like you've squeezed the most out of it.
Full body workouts have more benefits than drawbacks, but as with all routines there are some weaknesses you should know about:
1. They can become very demanding. Don't worry about that, adapt your workouts to your physical condition. As you progress in this type of routines, you will notice how your strength increases and your body supports longer workouts. At this point, add a little more load, and so on progressively.
2. They require a lot of planning. Keep in mind that for afull body routine to be effective, you must train at least three times a week. Plan your schedule and save 30 minutes for this activity.
Full body routine for women.
Here is an example of what would be a medium intensity Full Body routine perfect for women:
Day 1:
Warm-up: low-intensity cardio for 10 minutes.
Main block of exercises: perform 3 sets of 10-15 repetitions.
- Squats.
- Deadlifts.
- Gluteal Hip Thrust.
- Front plank.
- Lateral plank.
Finish your workout with an active recovery. You can walk for 5-10 minutes, until your heart rate drops.
Stretch for at least 3 minutes, to recover your muscles.
Day 2:
Warm-up: 5 minutes of jumping rope. You can do active rest by slowing down the pace if your body needs it.
Main block of exercises:
- Rowing.
- Series of crunches.
- Sumo squat.
- Push-ups.
- Burpees.
Once finished, lie on your back for 2-3 minutes until you catch your breath completely.
Now it's time to stretch. Concentrate your stretching on those muscles where you feel the most tension.
Day 3:
Warm up: low intensity cardio for 10 minutes. Going for a run is a very good option to get your muscles warmed up.
Main block of exercises:
- Jump squat.
- Mountain climbers.
- Skipping.
- Gluteal bridge.
- Hip raises.
Stretching for at least 5 minutes.
Now you have all the tips to extend the mat, and get down to work. Remember that the beginning will not be easy, but the results you get will be worth it!