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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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