How to Complete routine to activate after a period of doing nothing

Whether it is due to a quarantine, an injury, an illness, stress, anxiety, or work... inactivity is dangerous for your health. That's why we have all the tools to activate you. Not only is the coronavirus taking its toll on our minds, our routines, and going to work. For a week the snow in a large part of Spain has not allowed us to lead a normal life, and the subsequent ice less so, and it is also possible that many of you are in quarantine, or preventively confined. And since physical activity is health, today we are going to teach you a routine to activate the muscles sitting down, simple video exercises that you can do every day so that the body does not suffer more than necessary, and another complete exercise routine to be more fit We spoke to deport, y Vida with Joel MARPOL, personal trainer and collaborator of Rebel Gym Madrid, about the best exercises we can do after a long period of physical inactivity. "When we go through long periods of physical inactivity (whether due to lifestyle or due to injury or illness) we must face two obstacles. The first obstacle, logically, will be to start moving and create adherence to exercise in a healthy way, following a logical progression and respecting the principles of training", he tells us. How to leave physical inactivity behind Start with low-intensity exercises walking, cycling, strength work with little weight (better on machines at the beginning), etc. Better to train a little for many days than a lot for a few. To create a good adherence to the exercise our body needs continuity, if we start with too much training load, our body will get too fatigued, and either we will need 2-3 days to recover, or we will force our body to increase the risk of injury. Seek as a starting point to accumulate 10,000 daily steps and 10 stories high. Progress to a minimum of 15,000 daily steps. It follows the principle of repetition and variability: our body needs to repeat a load several times to get used to it. Once this happens, progress. Food, rest, and stress control will be key to not giving up early. Quantify and measure everything you do, it is not advisable to increase the training volume by more than 5-8% each week. "The second obstacle we will face will be controlling our motivation. For example, everyone goes crazy at the beginning of the year to get fit and train. The gyms fill up. And at the beginning of March, the Gyms are empty again, what happened? "You've been over-motivated. You've started too strong, you haven't enjoyed the training, and you've burnt out, "see you later Lucas." You haven't measured or quantified what you do, therefore, you can't compare yourself to see the improvement and keep motivating yourself to achieve new challenges. You do not have a well-defined objective. What do you want to achieve? How are you going to measure it? What deadline have you set? What tools do you have to achieve it? Is it a realistic objective? Recommended exercises after a period of inactivity Strength: global upper and lower body exercises: Squats, stair climbing, machine exercises. Progress to more difficult exercises, deadlifts, etc. They must be distributed with 60% of exercises that involve the posterior part of your body, and 40% anterior You will not progress if you do not gain weight progressively and accumulate as many steps as possible to work your CORE (abdominal) Go introducing high-intensity exercises progressively (consult a professional beforehand). My recommendation, get in touch with a professional, tell them about your situation and let them advise you, and prescribe a good exercise routine.