07 Jan Full body training, the most efficient
Not going to a sports center or not going out to run does not have to be synonymous to being physically inactive. That is why today I am going to talk about full body training that can be carried out anywhere, in places where you do not have to use material, training which are easy, efficient, and quick to do.
As you already know, carrying out physical exercise has a direct impact on our health and well-being, and to achieve this, it is not necessary to even step outside the door of your house. So, once you read this post, you won’t have any excuse at all not to move your body and achieve excellent results.
What is full body training?
Full body training is a type of training which works the whole body in the same session. The most common form to structure this type of session is according to the muscles involved, but also, you can do it according to the pattern of the executed movement.
What are the advantages of full-body training?
This type of full body training present lots of types of positive characteristics and they are:
- They are ideal for beginnings as well as experts because they facilitate the neural adaptations to training and this can be achieved according to the types of exercises you do, the number of repetitions, time of recuperation, type of structure of training, the material you use….
- It is a good fat burner as you work all the muscles, we increase the burning of calories (in comparison to when we only focus on a partial area of our body).
- It improves the cardiovascular capacity as we work all the muscles at once, it is necessary to bring more blood, oxygen, and nutrients to all the parts of our body.
- We save time, we train all the muscles in one session at any time and place.
- It is versatile training. As well as being dynamic when it comes to exercise options and material, we can focus on muscle gain, weight loss, strength gain or simply staying active and healthy.
- We should do it several times a week, the idea is that you train 3 times minimum per week but always following a good schedule so that you can recuperate well and quickly.
How to structure full-body training?
- You can do it by timing it, CIRCUIT training format. For example, 45 seconds of work and 15 seconds of recuperation.
- You can carry it out by doing series, firstly one series of an exercise and later a series for the next exercise.
- The number of series depends on the level lof each one:
- Beginners : 3 series of each exercise
- Intermediate: 4 series of each exercise
- Advanced: 5 series of each exercise
This can also be applied to the circuit format. I will give you a basic plan of a full body training which you can do today:
|Exercise 1: jump squats.
|Exercise 2: alternating reverse lunges without jumping.
||Exercise 3: alternative deadlift on one leg.
|Exercise 4: push ups.
||Exercise 5: mountain climber.
||Exercise 6: commando plank.