Good morning,
I am contacting you because I would like to receive advice tailored to my situation. I am a working mother with little time for myself and, therefore, for sport. I wish I could carve out half an hour twice a week to do some fitness at home and do it well. I have at my disposal a treadmill, an exercise bike and weights of 5 kg each. Right now I weigh 59 kg, but I have always weighed 52/53 kg. Thanks and best regards.
valerie
Reply
Hi valeria,
The stationary bikes and treadmills They are excellent for training the heart rate and burning fat and calories. Try to start with small daily sessions of 5 to 10 minutes each, and as you feel fitter you can increase the training time to 30 to 60 minutes. In this link you can find a detailed program of 8 weeks, ideal for you who start in the sport.
If you get bored of sitting on the bike all the time, you can do a circuit, that is, a type of training that includes a cardio part interspersed with a toning part that allows you to increase muscle mass at the expense of fat mass: In this way, your basal metabolism will increase and you will begin to burn more kcal at rest than before.
You can start by warming up on the treadmill and then get off and do 2 toning exercises, either freehand or with small equipment (5kg weights are fine for you) and then go back to cardio on the stationary bike for another 3 minutes and then do another 2 toning exercises and so on throughout the training session, which can last between 45 and 60 minutes. The activity time should also be based on the intensity of the training, and to understand it, a heart rate monitor is enough.
At first, choose simple exercises like:
- leg squats;
- crunches for the abdomen;
- push ups for upper body
Do 10 repetitions during 2 series, your recovery will be given by the following 3 minutes on the stationary bike or on the treadmill: this cardio/tone alternation will be very useful for burning calories and fat. In Red Apple You can find exercise classes to do at home that will give you useful ideas for many toning exercises, but remember that before doing any physical activity it is a good idea to be checked by your doctor, who, knowing your clinical picture, can make sure that you you are fit to carry out the activity and that you do not run any risk to your health. stay with us…
RedApple team
