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    This is the best time to train and lose weight

Mobile

applications

have established themselves as our best companions when it comes to doing

sports

, thanks to the ease they offer to create

healthy

habits and allow us to get in shape and achieve our fitness goals at any time and place, without having to leave

home

. , which makes it easier to overcome the laziness of putting on sports shoes.

According to the figures, online training is growing like foam.

According to data from the 'ACSMs Health & Fitness Journal', from the American College of Sports Medicine, it was the number one

trend

worldwide in the

fitness

sector in 2021. And specifically in our country, app downloads from the

'Health & Fitness'

increased more than

30%

.

The paradigm shift is evident: the

pocket trainer

is here to stay.

However, browsing a sea of ​​varied exercise

videos

can be very confusing, and not all

platforms

are equally useful or offer what we need.

A good idea when you are a

beginner

in fitness on your own is to "look for videos of

short duration

and low-medium intensity, because both physical and mental adaptation are needed and frustration does not favor loyalty to practice. You have to listen to the body and be clear about the starting point, the

objectives

and the time available per week", points out

Nieves Chisnall,

founder of the wellness platform EPCO Wellness.

In terms of health, the

experts

on this platform recommend "performing both

strength

training (with weight, either dumbbells or your own body weight) and

cardiovascular

training ."

And to get in shape and fulfill the purpose of starting out in

fitness life,

full body

routines

(full body), which "are very fun and also very effective despite their shorter duration, because they activate the whole

body

and resolve at a stroke the need to train

strength

and

endurance

", they explain.

The best exercises to get in shape

The trainers on this platform ensure that when it comes to

exercising

at home, women tend to prefer to work on the most problematic areas:

buttocks, hips

and

abdomen

, for which there are countless

online

routines .

"The problem is how to organize so as not to overtrain, and to not leave the body unbalanced," they add.

His recommendation is "include at least two full-body

routines

throughout the week, so you make sure you work the whole body in a

harmonious

way . Then, you can dedicate two or three days to

specific

areas and combine that

training

with cardio."

The key to

success

when training at home is

consistency

, variety and

rest

.

The first thing you need to know to organize a good routine is how many days you can dedicate to your sports practice.

"Ideally we should

move

every day: walk, walk up the stairs, dance... And if the goal is to get in shape, the general guideline is to

train

3 or 4 days a week. Rest is also very important, because it's when the body repairs itself and

muscles

develop," explains

Chisnall

.

How to get fit at home

For

Chisnall

, a typical day would start with a

10-15 minute

High Intensity

Training (HIIT) session, followed by a half-hour full-body stretching

Vinyasa Yoga session, concluding with a 5-minute

meditation

to reflect. about the day and relativize things.

"After this valuable time that he gave me, I feel like new. I end up with a smile on my face and wanting to take on the world," she says.

If it is a question of getting started, he recommends training

4 days

with videos directed at

different areas,

so as not to crush one more than necessary, but with the idea of ​​working the whole body throughout the week.

This would be the pattern: day 1,

full body session session;

day 2 upper body/core

workout

;

day 3,

lower

body work , and


day 4, another

full body

session .

And to find the right routines for our level of fitness and the time we want to dedicate to sports, these are

10 of the best free apps.

With all of them, you will have your personal trainer in your bag.

SHUTTERSTOCK

WeWard

"The solution to

overweight

problems is not to run a marathon, but to

exercise

in an accessible way. And

walking

is one of the best options," says Yves Benchimol, CEO of WeWard, an app that encourages its users to walk. offering them

rewards

.

His experts recommend taking a daily walk of approximately

6,000 steps

(4 km) to keep the body in shape.

As an incentive, whoever does so obtains

points

(wards) exchangeable for euros, which in turn favors local commerce and

tourism

, because

users who visit certain emblematic places in the cities are also

rewarded .

Seven

For those who find a lack of

time

an excuse when doing sports, the 'Seven' app is a good option.

This platform offers workouts of only

seven minutes

scientifically designed to offer the maximum benefit in that short period.

With these routines it is

easy

to get in shape, lose weight or tone muscles in an express, simple and

fun way

.

You just have to set a

goal

and they take care of the rest.

Zombies, Run!

Going for a run, with a plus.

The Zombies app, Run!

It makes spending time

running

much more

fun

as it immerses us in a city infected with zombies where we will have to complete

missions

and in which we will receive listening instructions to make our practice more

enjoyable

.

One more reason to wear sports shoes.

Oysho Training

Nothing encourages you to jump into exercise as much as wearing a chic

kit

that makes you feel good from the start.

And nothing to take advantage of the pull like the new Oysho Training sports app, with

fitness

,

yoga

and

running

workouts .

It offers more than 300 sessions of different levels, programs between 10 and 45 minutes,

challenges

and "how to", taught by international

trainers

and by Mia, a 3D avatar that through augmented reality helps to improve technique.

It also allows you to design a

training

plan adapted to your own needs.

keep fit

With the Keep Fit app it is possible to create personalized training plans according to your own objectives: lose weight,

get fit,

build muscle, increase cardiovascular resistance or reduce

stress

.

Almost like having a personal fitness trainer -after an

initial test

to find out your physical condition, weight, age, etc., it proposes a

daily

and customized table-, it is one of the apps that offers the greatest variety of trainings, from

exercises

to burn fat to strength training, HIIT, yoga or Pilates, with videos explaining each move.

It has a calorie

counter

to control the diet and offers

rewards

for the challenges achieved.

yoga for beginners

An exercise to tone the body and mind and an app that allows you to start doing it to gain

flexibility

, improve posture, define muscles and reduce stress and

anxiety

.

With Yoga exercises for beginners, weight is also lost and

fat is burned

through different postures and specific asanas, and in addition, their routines help to focus on oneself and

sleep

better.

All with videos and instructions to do them the right way.

To get hooked, nothing better than its

30-day

challenge .

Adidas Runtastic

One of the most valued apps among those who go jogging, cycling or hiking.

Runtastic allows you to have a

personal trainer

on your mobile: use GPS to follow your activities on the map and measure your

progress

: distance travelled, time spent, average speed, pace... even the calories burned in each session.

It also offers plans and

routines

according to

objectives,

for example flat stomach or fit in 3 weeks, with different execution times so that this is not a problem.

The information is saved in

graphs

so you can see how your training plan is progressing.

7M Women

Fast and effective.

The

workouts

proposed by the 7M Women app are designed for those who don't have a minute to lose.

Very short but intense -from those that barely last 4 minutes to the longest, 20 minutes-, their routines are designed specifically for

women

and for a specific objective: weight loss, arms, buttocks, abdomen... They are

easy

workouts and without complications, for

beginners

, but that make you sweat and with which you burn abdominal fat and lose

weight

in just 28 days.

30 day fitness

A

month

to get in shape and see concrete results, following a very visual calendar.

This is what the 30 Day fitness app offers, with specific

plans

and concrete challenges that ensure that both the body and lifestyle change during that time.

The routines begin with a

warm

-up , followed by

specific

exercises depending on the different challenges: tone the whole body, cardio, arms, buttocks and legs, abdomen... And several can be followed at the same time, for example a

full body

to lose weight and another, shorter, that works the area that worries us.

Nike Training Club

Whatever energy you have, the Nike app will allow you to

progress

and get in shape.

Gives access to over 200 free targeted

training

sessions

and programs

, ranging from invigorating yoga classes to bodyweight and equipment sessions.

Classes range from 5 to 50 minutes, so that lack of time is not an excuse, and it offers a wide library of videos for all kinds of

levels

and physical conditions.

To motivate the laziest, a system of

rewards

that are awarded for achievements.

According to the criteria of The Trust Project

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