Being fit in just 20 minutes a day is possible if you follow these tips

If we exercise we are neglecting not only our physical appearance but, what is worse, our health. It's a shame you will not be able to invest a minimum of 20 minutes a day exercising, since the benefits of all kinds are enormous. In fact even if they were only 10 minutes a day five days a week would be enough to keep some physical form, our vital signs in good shape, plus the necessary stimulation for when we had more time we could increase the training plan from a database consistently and with less effort than starting from scratch.
20 minutes a day, five days, will be sufficient to improve your fitness in a short time
The positive effects on our health has daily exercise are countless. The training should be prescribed by a doctor as part of our daily routine. How would save Social Security! The verifiable fact prevent cardiovascular disease, it helps regulate stress, prevents and slows bone loss, muscle tone and extends and enhances our quality of life , improved sense of well being, while reducing mental stress and eliminates fat.
Therefore, it is vital to exercise daily. And eliminate the bad image that can cause among our peers prove that one is permanently flooded, improve our physical appearance and what is even better, improve the vital signs of our health.
We propose therefore to begin and maintain a routine of daily exercises for 20 minutes: sufficient minimum time that will let you feel all the benefits listed above. 20 minutes a day, five days a week will be enough to finish the year strong and lay the foundations of an exercise sustained and sustainable over time. Exercise should observe various aspects of our fitness and cover areas of strength, speed, endurance and flexibility.

Although at first it takes, take a minimum of time each day will help you lay the foundation for not leave the exercise to a minimum. (IStock)

Strength training

It is necessary to tone and strengthen our muscles for a better quality of life. Strength training the upper body must perform them five days a week, just take us two or three minutes.

- Exercises for the upper body: a series of funds between a minimum of 8 to 25 repetitions and whatever you are able to perform in 30 seconds.

- Triceps exercises: a minimum of 6 to 15 repetitions and abdominals. Fund position, resting on the forearms and feet, tightening the abdomen, hold the position for a minimum of 30 seconds to one minute.

Strength exercises for the lower body

After heating for five minutes, locate a steep hill. We will piggyback series of ten to fifteen seconds. A minimum of 10 sets and a maximum of 16. Climb running at 75% of our maximum heart rate (MHR). At the top, we trotted down to return to the starting point and resume next set.

Speed ​​drills

Speed ​​is one of the parameters which are lost with the passage of time as we age. Therefore it is necessary to work it adapting the requirement of our age and fitness.
Once a week and after heating for four minutes at a trot, we locate a line of about 300 meters. On it we will make from a minimum of 8 series or even as many sets as we can complete in a maximum time of 15 minutes. To make this series, we will run a 70% FCM.'ll Rest 30 seconds and return to perform the following series. So to complete the 15 minutes or until we are able to recover under 120 beats per minute.

Resistance exercises

Resistance is a parameter that is not lost as quickly as with the speed as we age, but you need to work it so that this gain is truly effective.
One day a week, for four minutes hot jogging at a comfortable pace. You must then run for three minutes at a near 75% of its FCM pace. Rest one minute and then perform another set of three minutes or until it is able to regain his pulse rate below 120 beats per minute. Your goal should be to complete 5 series.

Flexibility Exercises

Flexibility is probably the quality that most quickly lose but we work regularly. It is therefore necessary to introduce into our routine a couple of days a week exercises that improve the elasticity of our muscles.
Make stretching a table in which the major muscle groups include legs: quadriceps, hamstrings, pyramidal, twins and soleus. Work each muscle group for 20 seconds tensing the muscle without making rebounds. carnival 2016