GOAL FOR 2023: START EXERCISING

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But where do you start? If you have set yourself a New Year’s resolution to exercise, here are eight tips that will help you:

1.- Start with a simple activity, or a sport that you’ve already practised beforehand. For example, if you want to learn how to play paddle tennis, the first step is to get yourself fit by going on runs. We know that you’re dying to hit some powerful volleys, but before you can do that, you need have to have good muscle tone. Amongst other things, you’ll avoid stiffness… and injuries. We’ve all heard of that one friend, or friend of a friend, who went skiing for the first time and ended up tearing their ligaments.

2.- If you’ve never really exercised before, start with activities that don’t involve a high level of technical difficulty such as riding a bike, swimming or running, or with group classes at the gym. Olvídate de las modas o de los deportes que hacen tus amigos: Si eliges lo que te gusta o lo que siempre has deseado practicar te sentirás estimulado a continuar.

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3.- Take it slowly. It’s all too common to go all out on the first day – don’t. Plan well. Set yourself goals that are within your reach. For example, to swim every day for twenty minutes. When you start to notice the benefits of exercise not only will you keep going but you’ll also possibly dedicate more time to it.

4.- Alone or with company? This really depends on your personality, your chosen activity and the time you have available.. For example, if you’re short on time, go on a bike ride alone. Sometimes it’s more effective to start off with a friend, but don’t depend on them. Don’t go using the excuse of “If they’re not going, neither will I”.

5.- Take advantage of winter days. Exercising in low temperatures means that our body increases its metabolic activity, our cells consume more energy to convert it into heat, and that means a greater calorie expenditure, which is very useful for weight control.

6.- No, don’t buy new clothes. You’re fine with what you’ve got. But your footwear is what’s really important. Don’t go out for a run wearing indoor football shoes, don’t play tennis with running shoes. Believe it or not, people do it, and they end up damaging their feet.

7.- Eat less and better. There is no point in going all out in the gym if you don’t change your diet.

8.- Be consistent, don’t lose control.

At first, it can be hard to introduce an exercise routine into your life, but after a few weeks you’ll get used to it, you’ll start to feel good and you’ll enjoy it. You will soon realise that you’ve changed your lifestyle.

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OPENING TIMES

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OPENING TIMES

Activate Sports Club

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LEGAL NOTICE

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C/ Roques del Salmor, 7.
38679. Costa Adeje.
Tenerife.
Phone: 822 070 037

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La entrada NEW YEAR’S RESOLUTION: EXERCISE se publicó primero en S22.

PROPÓSITO PARA EL 2023: EMPEZAR A HACER DEPORTE

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¿Por dónde empezamos? Si tienes como propósito para el año nuevo hacer deporte, aquí tienes ocho consejos que te ayudarán:

1.- Empieza por una actividad básica, o por algún deporte que hayas practicado con anterioridad. Por ejemplo, si quieres aprender a jugar al pádel, el primer paso es ponerte en forma saliendo a correr. Ya sabemos que te mueres de ganas de pegar raquetazos, pero antes hay que tener buen tono muscular. Entre otras cosas, evitarás agujetas… y lesiones. Todos tenemos un amigo que fue a esquiar «por primera vez» y se rompió los ligamentos.

2.- Si nunca has hecho deporte, empieza con actividades que no impliquen una gran dificultad técnica: montar en bicicleta, nadar o correr, o con clases dirigidas en gimnasio. Olvídate de las modas o de los deportes que hacen tus amigos: Si eliges lo que te gusta o lo que siempre has deseado practicar te sentirás estimulado a continuar.

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3.- Ve poco a poco. Lo frecuente es ir a tope el primer día. Error. Planifica bien. Ponte metas a tu alcance. Por ejemplo, nadar todos los días veinte minutos. Cuando comiences a notar los beneficios del ejercicio no solo continuarás sino que posiblemente le dediques más tiempo.

4.- ¿Solo o acompañado? Depende de tu carácter, del deporte que elijas y del tiempo que tengas disponible. Si dispones de poco tiempo, sal tú solo, por ejemplo, a montar en bicicleta. A veces es más eficaz comenzar la actividad con un amigo, pero no dependas de él. No vale la excusa de «si él no va, yo tampoco».

5.- Aprovecha los días de invierno. Hacer deporte con bajas temperaturas implica que nuestro organismo aumenta la actividad metabólica, las células consumen más energía para convertirla en calor, y eso supone un un mayor gasto de calorías que nos viene muy bien para controlar el peso.

6.- No, no compres ropa nueva. Vale con la que tienes. El calzado sí es importante. No salgas a correr con zapatillas de fútbol-sala, no juegues al tenis con zapatillas de running. Aunque no lo creas, la gente lo hace, y terminan con los pies hechos polvo.

7.- Come menos, come mejor. De nada vale machacarte en un gimnasio si no cambias tu dieta.

8.- Se armónico, no descontroles.

Al comienzo puede ser duro introducir una rutina de actividad física a tu vida, pero a las pocas semanas te acostumbrarás, comenzarás a sentirte bien y lo disfrutarás. Te darás cuenta de que has cambiado tu estilo de vida.

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HORARIOS

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HORARIO

Activate Sports Club

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AVISO LEGAL

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C/ Roques del Salmor, 7.
38679. Costa Adeje.
Tenerife.
Tel: 822 070 037

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La entrada PROPÓSITO DE AÑO NUEVO: HACER DEPORTE se publicó primero en S22.

GYM TIPS FOR THE OVER-50s

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Starting out at the gym with more than 50 years on the clock and after a year, two years or several years of physical inactivity, requires taking some precautions before letting your enthusiasm take over, to avoid being set back halfway due to injuries, not enough recovery time, extreme fatigue or a lack of motivation.

After 50, the body simply doesn’t have the same characteristics as it does at 40, 30 or even younger. As time goes by, it begins to weaken, even if it’s not noticeable, and especially if it comes from a chronic sedentary lifestyle. This is why it’s so important to bear at least these five tips in mind.

1) Start off by doing exercises calmly and slowly, respecting the advice given by the instructor. It’s important to regulate the exertion to get your body used to exercise, and to respect rest days, which are just as important as the number of days you go to the gym.

2) Doing functional exercises is an excellent option for sedentary people over 50, firstly, because this type of activity produces very good physical results and secondly, because the only weight used is your body weight itself.

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3) Start doing muscle building exercises progressively. This is very important because when you start working out in the gym at age 50 or over, with a lot of work but little movement behind you, the tendency is to lose muscle mass and if it this happens, you won’t be able to do what you want to do. When the muscles are strengthened, aerobic exercises will help both heart and circulatory function, preventing strokes and/or heart attacks.

4) Plan your meals and, if possible, seek advice from a nutritionist, whose eating plans provide all the necessary calories, vitamins and proteins to encourage better performance and progress. This balanced diet will also have a very positive impact on your overall health.

5) Consult with a doctor before starting to go to the gym. This is absolutely vital because a good check-up will let you know how high you can set the bar, depending on the condition of your heart and lungs, your blood sugar levels and your blood pressure.

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OPENING TIMES

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OPENING TIMES

Activate Sports Club

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LEGAL NOTICE

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C/ Roques del Salmor, 7.
38679. Costa Adeje.
Tenerife.
Phone: 822 070 037

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La entrada GYM TIPS FOR THE OVER-50s se publicó primero en S22.

5 TIPS DEL GYM DESPUÉS DE LOS 50

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Llegar al gimnasio con más de 50 cumplidos y uno o varios años de inactividad física, implica tomar algunas prevenciones antes de soltar todo el entusiasmo, las que evitarán quedar varado a mitad de camino por lesiones, falta de recuperación adecuada, cansancio extremo o desmotivación.

El organismo no tiene las mismas características después de los 50 años, que a los 40 o 30 o aún más joven. A medida que pasa el tiempo se va debilitando, aunque no se note, sobre todo si viene de un crónico sedentarismo. Por eso es importantísimo tener al menos cinco consejos en cuenta.

1) Comenzar a hacer ejercicios de forma tranquila y pausada, respetando la pauta que da el profesor. Es importante regular el esfuerzo para acostumbrar el cuerpo y respetar los descansos, tan importantes como la cantidad de días que se va a gimnasio.

2) Hacer gimnasia funcional es una excelente opción para los sedentarios +50, primero, porque la modalidad es muy rendidora en resultados físicos y segundo, porque con el único peso que se trabaja es el del propio cuerpo.

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3) Practicar ejercicios de musculación de modo progresivo. Es muy importante porque cuando se llega a los 50 años al gym, con antecedentes de mucho trabajo y poco movimiento, la tendencia es a la pérdida de masa muscular y si esta se reduce no se puede hacer lo que se quiere hacer. Con la musculatura fortalecida, los ejercicios aeróbicos ayudarán en el funcionamiento cardiaco y ciuculatorio, previniendo ACV o infartos.

4) Ordenar las comidas y si es posible asesorarse con un o una nutricionista, cuyos planes de alimentación aportan las calorías, vitaminas y proteínas necesarias para encontrar un mejor rendimiento y progreso. Esa alimentación balanceada repercutirá además muy positivamente en la salud

5) No dejar de pasar por un médico antes de empezar a ir al Gym. Es vital porque un buen chequeo dirá cuán alta es la vara que se puede alcanzar, de acuerdo a como esté el corazón, los pulmones, la glucemia y la presión arterial.

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HORARIOS

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HORARIO

Activate Sports Club

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AVISO LEGAL

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C/ Roques del Salmor, 7.
38679. Costa Adeje.
Tenerife.
Tel: 822 070 037

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La entrada 5 TIPS DEL GYM DESPUÉS DE LOS 50 se publicó primero en S22.

La entrada ¡Hola, mundo! se publicó primero en S22.