Those who have never uttered the phrase “I do not have time to …” let you cast the first stone!
For most of us, our days would need 27 or 30 hours, to be able to do everything that we would like. Often we speak erroneously of “Time Management”, but time is not manageable, in fact, we cannot control it. That, however, we can do is “Managing our activities / commitments during the day”.
Starting from this principle, which requires an exercise in organization of priorities, it is important to find time to devote to our body, because since ancient times, “A healthy mind in a healthy body” is a fact.
What is the best time to work out?
The main rule to follow is not to train after eating. As we know, during digestion, a lot of blood is drawn into the stomach and hence is subtracted from the peripheries of the body, the muscles, which for this may not work at full efficiency:
- Normal meal> work out at least after 1 hour or 1 hour and a half;
- Substantial meal> work out after 3 hours.
Established this rule, you can work out in the morning, afternoon or evening, in fact we can say that any time is good, the important thing is that it is one in which it steams need.
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How long you must train?
We say that the minimum time necessary to consider an effective and complete workout, or which allows to perform a combination of exercises that do work the various muscle groups of the body, is of 40-45 minutes.
Precisely because of the rhythms and the commitments that we have to face every day, it is often difficult crop 40-45 minutes, so you can break your workout into two sessions, from about 20 minutes each.
Training Card for a 40 minute session
We propose a simple combination of exercises, which allows to work different parts of the body, in about 40 minutes, with exercises that can be done at home, with the help of a mat, a pair of dumbbells and a rubber band.
For each exercise, you can do 1 to 3 sets, and between 10:15 repetitions per set, depending on your level and how intense you want the workout is.
- Oarsman from pseudo with elastic (back and shoulders)
- Driven by lying with dumbbells (chest and arms)
- Curl with dumbbells standing (arms)
Lower Body and Abdominal
In this case, you can do one or two sets of 15 to 50, again depending on your shape and intensity you desire.
- Free Squt (buttocks and legs)
- Adductors (inner thigh)