Although on many occasions it is an excuse quite used in people who find it difficult to train or perform some sport on a daily basis, it is true that many times it becomes an impossible mission to take an hour of time a day to do some physical activity or sport.
The ideal and recommended by the WHO is to perform a minimum of 150 minutes of moderate physical activity a week, which would mean about 20 minutes a day. This weekly exercise volume can be reduced to 75 minutes if the activity is performed with vigorous intensity. The ideal is to alternate the intensity on a daily basis, performing 10-15 minutes of physical exercise at an intensity of certain demand to increase muscle strength and cardiac output and the next day 20-25 minutes of gentler exercise to recover and improve the cardiovascular system.
You don’t need much time to train
When it comes to training and strength exercises, where more time is lost is in the recovery period. When the exercises are not performed with high loads and the goal is to improve muscular and cardiovascular endurance, the recovery time ranges from 30 to 60 seconds.
To avoid wasting a minute of time between each set, cross-training is used. What does this type of training consist of? In alternating exercises that involve different muscular areas of the body or different objectives, to allow them to recover correctly between series.
An example of cross-training is alternating a lower body exercise, a core or core muscle exercise, and an upper body exercise. Possibly, the muscles that will end up more fatigued will be that of the CORE since it usually acts in the exercises of the upper and lower limb.
As for the time, if we perform 8 exercises for 3 series each, it is enough to invest around 12 minutes, taking into account that the duration of each series can be 30 seconds.
Done, but just by going to and from the gym…
If the gym is not very close to your home, or having to go means you lose the desire to train, you can do it without any problem in your own home.
The best exercises that exist are performed with one’s own body weight since they are the ones that have the greatest transfer to all our movements, what we call functional training. After all, no one goes down the street lying on a bench and lifting a bar with weights. We perform movements with our own body, so a training with self-loads (own body weight) will be the closest thing to the actions and movements we perform in our daily lives.
In case the exercises are already easy to execute, playing with gravity or with a simple elastic band will be enough to increase the intensity and effort.
