Every year the same thing happens. We walk like crazy with spring coming and, when it is already here, we get a low, physical and emotional, incompatible with our daily lives.

The fault, as we know, is asthenia and, paradoxically, although the body asks us for everything but walking, exercise is one of the best antidotes to combat it, provided that we do it sensibly and guided by a qualified professional.

"It is more than proven that scheduling, throughout the week, a combination of different physical activities will help us combat that asthenia, fatigue or stress," says Jonatan Rotaetxe, director and coach of Henao Sport (Bilbao).

Before starting, Rotaetxe reminds us of the importance "of conceiving our own body as a whole (mental, emotional, energetic and physical (even astral)), which requires a global conditioning".

His plan to help us get back on track includes "one or two weekly sessions of functional strength work with a personal trainer who designs a routine tailored to achieve our objectives set according to our characteristics and who supervises the technical execution".

To raise the heart rate and enhance the burning of calories (even once the session is over), Rotaetxe recommends us to give "interval training (one or two days a week) like our 3BOX, which combines boxing with strength with the aim of promoting fat loss and increased muscle tone". In addition, he continues, "the catharsis that this type of activity provides us is necessary to have a healthy tiredness."

Whenever the allergy allows us, the director and coach of Henao Sport, advises us to practice, a couple of times a week, "outdoor activities, with great socio-affective value, such as paddle tennis, tennis, golf, cycling, mountain or surfing, to give some examples". And to do so, if possible, "in company, since, in addition to helping us strengthen our self-esteem, it will be very useful to recognize and manage our, to express them in an assertive way".

Disciplines such as "yoga or pilates are very valuable to improve our muscle flexibility, the health of our joints and posture, as well as to increase our energy". In addition, he continues, "they strengthen the immune system and reduce stress, favoring rest and sleep quality."

But there's more. This 'combo' of activities will trigger a wonderful hormonal storm, by stimulating the production of "dopamine, which influences our mood, our behavior and is essential to regulate our metabolism; serotonin, related to the control of emotions and mood, gives us that pleasant state so joyful that we have after exercise; and endorphins, a natural analgesic that mitigates negative emotions and sensations, giving way to happiness and even reduced doses of euphoria."

As a prelude to his recommendations, Dani Martínez, coach of David Lloyd Club Turó Barcelona, emphasizes that "spring asthenia is associated, among other things, with a time of many allergens. Therefore, if we suffer from any type of allergy, we should try to avoid doing sports in areas with many plants. "

In this season, he explains, "wetend to be somewhat looser and, if the body – which is very wise – tells us that it is tired we must give it the exact dose of exercise it really needs." Therefore, he advises "to perform strength activities, but a little lighter, such as, for example, weight lifting, basic bench press routine, squats and deadlift work, which would be a global power lifting job."

Nor should we forget "cardiovascular work, because, in these stages, if we have little cardiopulmonary capacity, fatigue will be accentuated much more. So, it is important to open the bronchi well, the alveoli so that oxygen can enter well." Therefore, apart from this strength work, it is convenient to put "elliptical, treadmill or bicycle depending on whether we have an injury, with more or less impact," he concludes.

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  • Barcelona
  • Bilbao