TRAINING FROM HOME

Dr. Federica Cuni, Personal Trainer and Kinesiologist

Training regularly is good for your body and good for your mental health, but it is still difficult to stay motivated during this period, especially without external guidance.

For this reason it is essential, even remotely, to be followed by a professional in the sector, with a degree in physical education who can accompany you on this 360-degree wellness journey.

Home training has become the new routine for your well-being but it must be done sensibly and following a plan. Here are my recommendations.

CREATE YOUR ROUTINE

• Take care of you.
• Take some time.
• Make your own moment, it is important stick to it to a routine .
• Plan your day, write your weekly commitments in a diary, and include them among them at least half an hour Of exercise physicist to days alternate .
• It doesn't matter if it's morning, afternoon or evening, the important thing and that functions For you And That become a constant in yours days.

CREATE A SPACE IN YOUR HOME FOR YOUR ROUTINE

Dedicate an area of ​​the house to training, an area in which to leave (or set up from time to time) a mat, the necessary tools and workout clothes. Having a dedicated space will not only remind you to exercise, but will also serve as a great motivator knowing that the space is ready for use and you don't have to move furniture every time.

GET THE RIGHT EQUIPMENT

The basic tools are very few:

• A mat fitness.
• Fitness Ball. Particularly suitable for Pilates fans, or for performing some typical functional training exercises, such as the reverse crunch.
• Rope. One of the most useful tools for practicing some cardio at home! Perfect for the warm-up phase.
• Kettlebells. Train your legs and buttocks as you can in the gym! You can choose the weight most suitable for you and use it when performing squats, hip trusts and lunges.
• Rubber bands. Test your endurance! Elastic bands are very useful both for toning arms and legs and for the final phases of our training. To be clear, during stretching.

Before starting the warm-up, help your muscles reach the right temperature to work effectively.

The ideal temperature for the muscles and nervous system to function well is 38/39 degrees, in fact with warming up we increase our temperature by 1-2 degrees. This body temperature allows for better elasticity of the tendons and determines an 80% increase in muscle elasticity. The benefits are many, never forget to warm up. My advice this season is to use Olio Strongful Invernale, ideal for maintaining and improving elasticity, creating warmth. It firms the tissues and effectively counteracts states of relaxation and tonelessness of the epidermis. Sweet almond, wheat germ and carrot vegetable oils have a nourishing and restorative action. Perfect for starting and finishing your workouts.

Also remember to hydrate and replenish the mineral salts lost during your efforts. You can use the BeC natura supplements , an excellent help for our body associated with a healthy and balanced diet. Perfor Max, with plant extracts and micronutrients, has stimulating tonic properties and promotes physiological recovery in case of psychophysical stress and after intense training.

MUSCLE WARMING: THE BENEFITS

• It gradually increases the heart rate and, consequently, also the flow of blood and oxygen to the muscle areas;
• It increases the temperature of the body at the muscular level, inducing an improvement in the elastic capabilities of the muscle and allowing faster and more fluid movements to be performed;
• It increases the production of synovial fluid, a product that has the important task of lubricating and nourishing the articular cartilage, avoiding the risks of degeneration due to wear, caused by mechanical friction;
• Even from a psychological point of view, the warm-up allows an ideal preparation for the following work, preparing you for the type of training you will have to face.

And remember: training is good for the body and good for the mind!