Patience is the words that must be present every person who wants to get fit. Here, fast and easy roads do not exist and, in addition, they are counterproductive. To achieve a good state of form and maintain it is essential constancy and dedication.
Many people start the bikini operation after a month of summer or vacation and resort to drastic measures (impossible and unpronounceable diets or extreme exercise routines) that can offer quick results but whose consequences will be worse in the long term.
The ideal, according to experts, is to start with enough time. Although it cannot be generalized, because the physical state will depend on many factors such as genetics, age, sex, type and amount of physical exercise and diet , it can be said that a normal person who does not practice sports can usually take between 3 or 4 months to get fit, physiotherapist and personal trainer.
secretary of the medical committee of the Professional Football League, chief medical officer of the Spanish delegation for the Paralympics Games and responsible for teaching and research and head of service of medicine and sports of the Centro Clinic , is more optimistic . In his opinion, a person can get fit in a month and a half and three months, although everything will depend on whether he has played sports, the time he has practiced, the hours a week he trains, etc.
To achieve this, it is advisable, to perform one hour of running, walking or biking every day and between two and three sessions of strength.
The fundamental thing is to be clear that we must follow a routine and be motivated to achieve the expected objectives and that, lamenting a lot, the results are not seen in the short term . Therefore we must be constant and perseverance and not give up, in addition to following the guidelines set by a professional. Only then, says the physiotherapist, the results will arrive as soon as possible and will do so to stay.
What makes me take longer to get in shape?
The concept get or be in shape is very broad as well as what each person needs to achieve it. It’s not that there are people who take longer than others to do it, because getting fit is a very general term , says the physiotherapist.
People who are overweight are usually labeled as not being fit, but there are also thin people who are not.
If we start from a situation of overweight or obesity, the first step is to perform a stage in which we eliminate much of our body fat. The routine should be composed of intense and well-planned muscle building exercises, accompanied by a hypo caloric diet. Cardiovascular exercise can be a support to go faster in this phase, but it is not strictly necessary in all cases.
If, on the other hand, we are thin but with some we would have to start training strength and hypertrophy routines, trying to maintain a moderate caloric surplus.
Another factor that makes us take more or less to get fit is age . In general, from the age of 30, fat mass develops more than lean mass. Specifically, according to him, for every decade after 30 years our energy expenditure decreases by 2 percent, so to continue maintaining the same weight we must adjust the diet by reducing 2 percent calories or increasing 2 percent the caloric expenditure , explains the physiotherapist.
How is this 2 percent translated? Although it may seem like a small amount, this percentage translates into an increase of 2.5 kilos per year if we do not make that adjustment, he warns.
The reality is that when we are older, it is harder for us to warm up, train and recover. In short, our training capacity changes as we get older.
At age, the expert from the Clinic adds debilitating pathologist or tissue disorders that hinder the state of shape of people.
The woman should try a little harder
Sex is another factor that, in the specific case of women, plays against them. The woman has a size between 7 and 10 cm lower than the man, weighs around 10kg less and has between 4 and 6 kg more fat, he describes. For their part, men have more muscle mass, longer limbs and a broader torso, because their shoulders are more distant, he explains. For all this, women have a certain mechanical disadvantage that prevents them from lifting more weight and developing more strength.
But the disadvantages and differences do not just remain here. As indicated women have fewer red blood cells, so their ability to transport oxygen is lower. In addition, their lower rib cage determines a lower lung tissue, so their ventilator capacity is lower and their respiratory rate must increase more to achieve equal ventilation than men.
However, in its favor it plays that the elasticity is up to 10 percent greater, as well as joint mobility . Also, it should be noted that in the lower part of the body the strength differences are less noticeable and even if you consider the strength in relation to the muscle mass available to women, it is slightly higher in women
Despite this and unlike what most people think, women can gain strength at the same pace as men, so if you are a woman nothing should condition you to stop training, encourages the physiotherapist. In fact, the training will be the same for both men and women, as long as each individual feels comfortable and gratified with the activity they perform.
As for race , it has always been said or thought that African-Americans have more facility to achieve a state better and faster. It is true that during slavery, only the strongest survived and those that best adapted, but the usual thing is that each person has a sports talent for something and that does not influence.