Any reason (even the odious 'bikini operation') is good to start doing sports and, more importantly, to get hooked to practice it, making it a fixture in our daily agenda.

And, although at ZEN we always advocate facing this mission with the help of a physical activity and sports professional who designs a tailor-made plan, it is always good to know what is 'cooking' out there that can inspire us (always with caution and wisdom because there are things that are better not even look at them!).

In this case, Sara Álvarez, co-founder and creator of the RETO48 methodology -a company of personal and functional training of high caloric burning with nutritional coaching-, explains what 3-2-8 consists of, the training method that has gone viral on TikTok, a weekly plan that seems simple, but that, like everything, has some rules to follow (and if it is done under supervision, better than better).


THREE DAYS OF WEIGHT TRAINING

"They should always be done on alternate days to let the muscles recover. In addition, it is advisable to progressively increase the intensity every six weeks, either with higher loads or adding repetitions. The snitch that we can get more cane? If the last three repetitions do not cost you a great effort, it's time to move forward, "explains the expert.


Is it better to work strength 'full body' or by zones? "The ideal is to do a full first day; dedicate the second to the upper train and the third, to the lower. You do not have to worry about the abdomen specifically since almost all the exercises work indirectly, but effectively, "adds Álvarez.", clarifies Álvarez.

How long should the sessions last? "Thirty minutes are enough to tone and accelerate the functioning of metabolism (enhancing the burning of calories even after the training session). However, the ideal would be between 45 and 60 minutes."

TWO DAYS OF LOW-INTENSITY ROUTINES

"It is about performing activities that enhance flexibility, stretch the muscles, correct posture, strengthen the pelvic floor, favor the body-mind connection and are of low intensity, such as pilates, stretching or yoga. It is a kind of 'active recovery' to intersperse on rest days between muscle work, "says Sara Álvarez.

8,000 DAILY STEPS


Walking, as you know, is a healing balm of our body and our mind. In addition to helping us burn calories (if we put a certain cane, do intervals or look for 'demanding' circuits with slopes, for example), it improves our mood and strengthens our immune system. Completing 8,000 steps a day is a demanding challenge because, according to Álvarez, "reaching this figure is an indication that we have moved enough during the day", but affordable, especially if you take into account that "it is not necessary to give them at once"

To the mess!

  • Tik Tok

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