It is the best way to lose weight and build muscle. Method, exercises, benefits … An expert gives us all her advice for practicing fitness and getting started.
From the thighs to the glutes, passing through the abs or arms … fitness is an ultra-complete discipline which allows work all the muscles of the body and boost your sports condition globally. “Originally, fitness constitutes the physical preparation for all sports. It is a set of exercises that allow you to improve your running, swimming, climbing technique … Today, it has become a sport in its own right “explains the sports coach Lucile Woodward. “It is the cornerstone of all sports. Fitness helps physical and muscular progress. The idea is to develop all of its capacities to prepare the body for exercise: flexibility, bodybuilding, resistance, endurance, cardio respiratory … “. In sports halls, the fitness is available in many playful and innovative versions (Body Pump, Zumba, Cross Fit, Step, Aerobics, TRX…). How do we get started and find the method that suits us? Follow the guide !
Patience and rigor! Fitness is a progressive discipline, which is learned and tamed step by step. “First of all, it is necessary to do a good initiation to learn the basic movements and to position yourself well. After two or three months, you already reach a level of form. You have to boost your endurance by doing long repetitions with the first loads not too heavy “continues the coach who recommends doing two to three sessions per week to start, in addition to another outdoor cardiovascular activity. “You shouldn’t set unrealistic goals. If the pace is too intense from the start, you risk exhausting the body too quickly and becoming discouraged.” Once the practice becomes part of our routine and we master the basic exercises, we can take the next step: “Then we continue with the development of volume for gain strength and muscle definition. The ideal is to do 10×10 repetitions on each muscle group. feel free to vary the intensity and difficulty of the training regularly so as not to stagnate. “Finally, concerning the length of sessions, there is no predefined format. It is better to focus on the quality of the training rather than the quantity: “25 intense and methodical minutes are more effective than an hour by jumping in all directions no matter how …” adds the coach.
There are many ways to practice fitness. The Body Pump requires weights to gain volume, when the zumba mixes bodybuilding exercises with dance, while the TRX is practiced by hanging on straps … However, there is a common base and some basic exercises who come back often. Squats, lunges, deadlifts, pool surveys or the chair are effective for work your lower body. Pumps, burpees, cladding, abs, crunches or bench presses are in great demand for sculpt the upper body. “When you want to improve your physical capacities, it is important to define series with a certain number of repetitions for each exercise” advises Lucile Woodward. “After a while, your body weight is no longer enough to progress. Do not hesitate to challenge yourself by using all kinds of accessories: jump rope, dumbbells, ballast, ball, elastic… They also allow you to vary the exercises and find a little pleasure. Sport must remain fun and fun! “.
For more intense practices like HIIT, the Cross Fit where the Tabata method, it is better to be accompanied by a qualified sports coach or to take courses in small groups. These extreme techniques make it possible to develop force and speed even more deeply by using very fine muscles.
Stop misconceptions about fitness ! This discipline is not only reserved for “fit girls“From Instagram … Accessible to everyone (even beginners), fitness allows you to reach your goals whatever your level and make them last in the long term.” This is the best way to losing weight ! Fitness increases muscle mass, which allows you to increase your daily calorie consumption and therefore have stable and lasting weight loss, while eating your fill. Better yet, by building muscle mass, we harmonize the silhouette “ensures Lucile Woodward. According to the coach, the results are visible from the first month… provided you have a regular practice and do some cardio in addition. At stake ? Drawn abs, toned thighs and glutes, better mobility and renewed energy!
Often forgotten, stretching is essential when practicing fitness (or any sport) regularly. “The stretching are an integral part of the form, they are super important. If we only do muscle building and cardio but if you don’t stretch, you risk injuring yourself or damaging your joints. Without stretching, you are less efficient in your discipline because you lose range of motion, you are more limited. For example, in swimming, we swim less far. In running, we run smaller strides and we jump less high. Stretching is life insurance for movement “. The coach’s recommendation? Do an hour-long session a week dedicated to stretching, 12 to 24 hours minimum after exercise so as not to break your muscles.