Effective routines to exercise your body and improve health.

Despite knowing the health benefits of regular physical activity, it is often difficult to go to the gym due to a lack of time or motivation.

The World Health Organization recommends at least 2.5 hours of aerobic physical activity every week, in order to improve bone health and respiratory and muscular functions. Moreover, sport can also prevent cardiovascular disease, diabetes and depression. Activities such as light walking, running, cycling or swimming can greatly enhance our state of health and, therefore, our quality of life.

Apart from traditional sports and the gym, there are other alternatives which we may find more comfortable and straightforward. An example are training routines which can be carried out at home or anywhere else, and which can eliminate toxins, maintain a healthy weight and achieve greater well-being.

Effective sports routines

1. Squats

This is a basic exercise in any fitness class, from crossfit to gap workout or body-pumping.

To squat, first stand up erect with your feet parallel and open at the height of your shoulders. Then lower your hip as if you were to sit on a chair, and align your weight on your heels. Your buttocks should be pushed backwards, and your heels and knees should remain in line. Perform three sets of 15 repetitions. 

2. Strides

Also known as lunges, these exercises tighten the quadriceps, the biceps femoris, and the buttocks. Separate your feet at the width of your shoulders and take a step forward, bending both legs so the rear knee almost touches the ground. Push hard with your feet, switching legs with each repetition.

The weight on the legs can be increased by carrying a dumbbell in each hand. Do two sets of 15 repetitions. 

3. Skipping

This routine works different muscle groups, as well as improving balance and coordination. It has been proven that carrying out an intense activity such as skipping for at least 75 minutes every week helps burn fat and prevent heart disease.

Jump up and down for 60 seconds, separating your feet as little as possible from the ground. Take a minute and do the following series. Repeat the process five times in total. 

4. Mountain climbers

This is a complete, straightforward exercise which allows us to work the cardiovascular system and also tone the legs, abdomen, shoulders and chest.

In face-down position with your hands and feet resting on the floor, bring one leg forward, bend it and support it at waist height. Then bring it down to its original position, and do the same with the other one. Try switching legs quickly and rhythmically for one minute. 

5. Burpees

This is a high-intensity routine, which works several muscles at once in a high-speed sequence. An exercise of 7 burpees per minute is equivalent to caloric consumption of 10 Kcal. Doing 10 burpees every 60 seconds would be ideal.

Start in a standing position with your arms outstretched. Squat down and push your legs back in a single movement, keeping your back straight. Then bring your legs in and stand up with a small leap. Do 3 sets of 10 burpees. 

Our muscles contract when we train, i.e., they shrink and tighten again, causing them to become fatigued. For this reason, it is important to stretch them after exercising: elongate your back (raise your arm in the opposite direction), stretch your quadriceps (flex your leg and touch your buttock with your heel), and finally your back (sit back on your heels and stretch your arms forward).

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