Hi! This is Francisco Bujan from vitalcoaching.com.
We are talking about fitness, diets and vitality. And, the topic for this video is what is the best training approach, the best training written. The key idea here is to give you a couple of strategies to make sure that the schedule that you put in place for your training approach really fits your needs and that it is a strategy that you can easily maintain on the long-term. That is the whole idea. Look, the idea is not to push yourself for one month, two months or three months and then give up on your fitness strategies. It is really to maintain that on the long-term and especially if you are from just trying to get back in shape or lose weight and especially if you simply want to use training as a way of staying healthy.
If you are prepared for competition or if you are very top shape athlete, then it is a different story of course because you can have different reasons, you know you can push yourself for a short period of time because there is a competition coming on. So, it is a different story, but for the others, it is personal, so there are times, what you want is to put in place best strategy that you can easily maintain over the long-term, that is the whole idea.
So, it is effortless to train five days a week for three months and then give up all together. Start gaining weight again or start getting out of shape, start getting on how to begin. So, what you want to do is really start with small steps. The training that works with you well, I think at least in my experience and with the people I have been helping on this topic is simply to train twice a week and this works really well with people who have a very busy schedule. You schedule maybe twice a week to go to the gym, for instance you on the Tuesday and Thursday, usually it is for training stuff one to two hours depending on the type of the training that you do and then you simply try to maintain that on the long-term.
If you train too frequent in the beginning, at least you can have a risk of injury because your body does not have the time recover and it is not yet prepared for very high, pressure training. And, the other thing is that very often, if you put yourself too much in the pressure by training for instance everyday in the beginning, sometimes you are going to end up giving up other aspects, over reported aspects of your life. Like your family life or your relationship or your work, and eventually stop nourishing or nurturing these areas of your life as well. So, it is important that you find the right balance for yourself.
Now, another thing that is important to know, it is that when you train, that is one aspect of getting fit. Another aspect has to do with recovery and with rest and this is probably as important as the training part. It means that when the work on your muscles is really done, is after the training once your muscles start recovering. It is during that time that actually, your muscles are being built and healed in a way from the hurt that they get when you are training. So, the whole idea is really to give rhythm to the training and a lot periods of rest. After with periods of rest with periods of the training.
So, how do you that exactly? The key idea to remember is that you need from a 36 to 48 hours recovery between two training sets on the same muscle area. For instance, if you had been quite building in the gym with weights and you had been working on tough part, on your arms for instance and chest, then, the goal is the following day, if you go to train again, do not train on the same area. Or, allow 36 to 48 hours recovery between two trainings on the same muscle group. Okay, that is the whole idea.
Something else that I do with myself that works really well is that I alternate base where I push myself right where we could use significant weight or longer training, which might be for instance two hours. Going to swimming or biking or jogging or longer effort and more steady, more intense effort and before right there, I do something which is very light. It is going to be a 30 minutes light jogging or light swimming or something with that and this rhythm alternating really strong effort with a day of very light recovery works really well as well.
So, let us say if your schedule allows it, something else that works for you well in terms of training rhythm is to go actually outdoor every single day. And, you can alternate for instance, walking with jogging with biking or with swimming or with other activities as much as you can, have a Yoga session outdoor, in the forest once a week which works very well a very light one. And, if you have for instance 15 minutes to 30 minutes everyday outdoor, this is something that works really well. Of course, you need to have either parking in your city or a place that you know where you can go to, beach—these kind of the environments works really well. And, to tell you the truth, this is to be the approach at least for me and for many of my clients which we were, it is the possibility to have an energy break every single day so that you recover from your work and get back or reconnect with your sense of energy. So, every single day, you can do that, but take it a bit more regularly. So, that is it for now and a lot of these coming soon. Take care and bye-bye.
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