To make sure you choose your physical activity, discover your fit girl profile once and for all!
In the last year, in how many modalities did you give match and quit some time later? Kick that at least one of those fitness pinouts has been placed in the refrigerator. You’re not alone on this streetcar: only 10% of new students continue their relationship with the academy after 12 months, according to a study by research firm CMS India . One in ten “bachelors” of training admitted to disliking the exercises he did.
To avoid abandonment, you need to find out what prompts you to follow with a modality. It can be the challenge, the socialization or even the connection with your mind “, explains the physical educator Brunno Elias Ferreira, consultant of the Brazilian Society of Personal Trainers, of Campo Grande.
It may seem difficult to find the activity that will make you happy forever, but the world’s Tinder fitness offers options for all tastes. Take the following quiz and find out what kind of “athlete” you are.
Then check out the functional sequence that will fiddle with your heart (it helps to dry and set!).
Find Your Motivation
When physical activity is not a habit in the routine, it is necessary to identify external factors that work as a stimulus. “If you do not think the time of the marathon is fundamental, you can run to enjoy it with your friends or to see new places,” says sports psychologist Maurício Pinto Marques, from Porto Alegre.
He created this test for you to find out what your profile is and, according to the result, perform the following functional training.
You are motivated by the mind.
More preoccupied with enjoying the present than with future results, you prefer activities that connect body and mind, such as pilates and yoga. In fact, its evolution is measured at the time of the exercise itself (finally being able to do the inverted posture, perhaps). Take the time to pay more attention to what you are doing and detach yourself from the worries of routine – the famous mindfulness .
How to train : Do each exercise until you feel the muscle fatigue (when it “burns”). The ideal is to finish before the 30 repetitions or to complete 1 minute. You may need accessories to make training difficult, such as dumbbells. The phases of movement (concentric and eccentric, which is the round and round) must synchronize with your breathing and last for 3 to 5 seconds. Rest for 20 to 30 seconds between each exercise and wait for 1 to 2 minutes to restart the circuit.
You are motivated by goals
Calories , time, kilometers, repetitions … You need to keep up with your success and of course, always overcome it. To follow motivated to achieve their great purpose, create goals short term – do not only frustrated when they do not meet them (remember how much we have improved since the beginning!). you sign up for your goal and donate money to charities if you do not comply.
Tip: Tennis and swimming are sports that provide small targets throughout the workout, such as an extra pool per day.
How to train: Do 15 to 20 repetitions, with the going and the return of the movement should last from 2 to 3 seconds. Between the exercises, rest from 20 to 30 seconds and, at the end of each circuit, from 1 to 2 minutes.
You are motivated by the company
Rain or shine, the important thing is to be with the crew. For you, any program makes sense if surrounded by friends, family and even the pet. After all, working out with company is more fun and brings that sense of belonging to a group that, to you, is worth more than an individual orientation of the personal trainer. Look for choreographed classes ( zumba , jump, spinning), crossfit and team sports such as futsal and handball.
How to train: Choose one of the methods from the other profiles and invite a friend or boyfriend to follow up with you. You can do the exercises in double or play to compete (those who complete more repetitions win an acai!).
You are motivated by adrenaline
The more challenging the better. This is your motto when it comes to practicing physical activity. In addition to outdoor sports – the adrenaline and other hormones released compensate for the effort to wake up early, right? – the separate classes of fitness studios also work with you (so you can vary by day and get over with a new stimulus).
Try to compete with yourself or others. For you, what matters is the feeling of exercising, so crossfit and running are great proposals for your profile. Just be careful not to overdo it and end up suffering an overtraining or do not consider some evolutions for your performance.
How to train: Perform the maximum of repetitions for 20 to 30 seconds, without rest between exercises and with 2 to 4 minutes of interval between each circuit. Pay attention to the quality of the movements!
The workout that is your face
1. Fast paced walk – 5 to 10 min
2. Frontal forehead board – 2 x from 20 seconds to 2 minutes
3. Moving side board – from 10 to 14 repetitions. Make a front board with your arms outstretched (hands resting on the ground). Turn the torso to one side, bringing the upper arm toward the ceiling. Go back and change the side.