The fear generated by the coronavirus has caused many people to stop attending gyms, even when they opened again last year. In order not to stand still, many chose to train at home with the help of the internet. In the era of lives, various fitness content was made by users who did not necessarily have a study behind it, such as bloggers. Therefore, exercise apps, created by physical educators and gyms, are ideal for helping anyone who wants to move around during isolation.
Is your money safe? Learn how to protect your assets
One of the greatest dangers, however, is the risk of injury from lack of experience or mastery of movement. After all, it is in the nature of the body to want to do an easier-than-right type of exercise that requires more strength. “It is a little dangerous for people who are starting to do sedentary exercises for the first time, or lay people. There is a risk that the person wants to try something beyond their capacity, after all there is no one instructing or monitoring”, points out the personal trainer and teacher from BodyTech Fabiane Miguel Soares. One option is to give preference to applications with videos and see, clearly, the execution of each movement.
“All exercises have adaptation options,” recalls Juliana Bissoli, personal trainer and professor at the All Fitness Presential academy.
If the application does not bring other options, it is worth a search on YouTube to see adaptations of movements to work the body without forcing an area with limitations. “It is very important to respect your body so you don’t get hurt. Did you get fatigued, hooked a muscle? Just stop. You shouldn’t insist,” explains Fabiane.
It is also important to remember to pay attention to the initial questions of the applications: fitness level, age, strong areas, etc. “There is no point in putting an advanced level to spend more calories. If you are a beginner, you have to know that you will grow little by little,” says Juliana.
The same goes for the time available. “There is no point in setting an intangible goal, a little every day is already wonderful,” says Fabiane.
Before any training, warm up. “Never start cold. The joints need to be warm”, teaches the teacher at BodyTech.
At the end of each workout, stretching is essential. If the chosen application does not give this option, there are specific apps for this, such as Stretching and Flexibility and Complete Stretching. Both free for iOS and Android.
Another care is given in relation to the available space. A basic rule of thumb used to ensure enough space is to stand at the training site with your arms open. Take a 360 ° turn. If you haven’t hit any furniture or wall, space is sufficient. If you can invest in at least one equipment for training at home, we recommend the mat or yoga mat to avoid doing the exercises on the floor. The sofa or bed does not provide the necessary support to maintain posture.
It is interesting that the person intersperses the type of training. “If you run every day, it’s not cool. It overloads your ankle, your knee, so it’s cool to switch to biking, swimming, group lessons”, suggests Juliana.
The ideal is to exercise at least three times a week and a maximum of six days in a row to ensure the body’s recovery with a day of rest. Eat at least an hour before training with light foods and remember to hydrate yourself before, during and after training. As for the schedule, the ideal is that it is in the morning. “It depends a lot on each and every routine, but if possible it is interesting that the exercise is done during the day, not too late, because it influences sleep. It is essential that the person learns to add the training to their routine of home office “, says the personal trainer.
Discover the ideal apps to ensure your workout at home
Nike Training (Free)
In addition to different programs of individual classes, of short or long duration, he creates a specific training plan based on his goals and how much time he has available in the week. The series are taught through well-explained audio and video instructions.
Down Dog (Free, premium option for R $ 40.90 / month)
There are several practices of 8 to 90 minutes that make a point of including a meditation time. Thus, in addition to working the muscles, the user’s breathing also works. The free version offers complete activities, but it is possible to see a clear advance in paid plans.
Adidas Running (Free, premium option for R $ 31.90 / month)
Beginners or beginners in the race, this app can be your great ally to advance the kilometers traveled around. With simple and intuitive interface, it helps to monitor your performance and evolution in training, with graphs and statistics. Throughout the race it reports your progress in real time.
BTFIT (Free for Bodytech student or R $ 24.90 / month)
The great advantage of the app is the group classes. Recorded daily, with fixed times, which you can watch live. Teachers are excited, with music, explain and demonstrate the movements. Allows you to download classes within the APP.
Daily Burn (R $ 29.90 / month)
The application offers more than 450 video classes that vary from 5 to 25 minutes. The modalities are diverse, always with one teacher doing the beginner version and another doing the advanced version. It is possible to watch vertically or lying down and even on Smart TV. In addition to the classes, the app offers recipes and nutritional guide.
Sweat: Fitness for women (R $ 64 / month)
Designed for women, but does not exclude anyone. Offers free training to do anytime with an option to focus on legs, arms, and even stretches; or for more specific, long-term goals such as postpartum, losing weight, gaining muscle mass, based on your goals. Another difference is the forum to answer questions with personal trainers around the world. The audios are in English, but the descriptions are in Portuguese and very detailed.
Seven – 7 Minute Workout (Free, premium option R $ 29.90 / month)
The idea that with just a 7-minute workout per day, you will be able to do all the necessary exercises for fitness. It’s really cool and a great incentive for anyone who wants to start somewhere. And don’t think it’s a small thing, because you can wake up in pain the next day of training. The free version offers very few options, so it is worth betting on the paid version.
Smart Fit (R $ 49.90 / month)
Unlike other gym apps, you don’t have to be a Smart Fit customer to get the app. However, there is a minimum loyalty of three months. In addition to having a personalized workout by a gym professional, you make a video call with them weekly to see how the workout is going. The program is for both those who have no equipment at home and those who have a gym.
Sworkit (R $ 40.90 / month)
The app offers more than 160 different exercises, ranging from 7 min to 1 hour, without the need for equipment or a lot of space. You can customize your workouts, which is really cool for people who have physical limitations. The application synchronizes with your preferred music application and provides animated playlists or more Zen’s. Despite all qualities, there is a deficit in explaining movements.
Freeletics (R$ 104, 90)
One of the biggest risks when training at home is to generate an injury by error in the practice of exercise. Concerned about this, the app has written explanation, plus three different angles of each movement so that the person knows exactly what to do. After each sequence, you give feedback saying which exercise was more difficult, whether it is necessary to increase the intensity or not, if it had to be replaced. Although all applications are in Portuguese, the audio is English.