Test & Questionnaires
    Choose the right activity – Exercices

    Choose the right activity – Exercices

    In order to take advantage of the full benefits of exercise, you need consistency. In order not to miss this meeting with you, find the activity that suits your shape and makes you happy. Do not put pressure on yourself for results and pay attention to your own pace.

    To be able to check the results of the chart to see in which category you fit in, you should do the following test before: https://andrabotean.com/evaluate-your-form-test/ 

     

    ★ Fitness

    ★★ Keep up

    ★★★ Reinforcement

    ★★★★ Background work

     

    FrequencyFlexibilityEnduranceBodybuilding
    Brisk walking

    Not very fit: 30 minutes a day.

    ◼︎▲ Fit and very fit: between 45 min and 1 hour, twice a week.

    Maintains the flexibility of ligaments and tendons.

     

    ★★★

    Gently strengthens the heart, plays a preventive and curative role in cardiac disorders

    Refines the legs.

    Jogging

    ●Not recommended.

    ◼︎▲Between 45 minutes and 1 hour, twice a week.

    ★★★★

    Rapidly raises the heart rate, improving the ability to support a regular respiratory effort.

    Muscle, ultimately, the entire silhouette.

    Rollerblading

    ●20 minutes (about 5km) twice a week.

    ◼︎ 1 hour, 3 times a week.

    ▲ 3 hours, 3 times a week.

    ★★

    Reduces shock to the joints, but it is necessary to stretch before riding.

    ★★★★

    Played on accelerations or at a regular pace, which increases the heart’s capacity to adapt.

    ★★

    Muscles the glutes, quadriceps, shoulders and lower back.

    The bike

    30 minutes once a week.

    ◼︎ 1 hour twice a week.

    1 hour 30 minutes 2 to 3 times a week.

    ★★★

    Slows down the aging process of the lungs.

    ★★

    Muscles the glutes, quadriceps, shoulders and lower back.

    Swimming

    20 minutes once or twice a week.

    45 minutes.

    ▲1 hour 3 times a week.

    ★★★

    The lift of the water makes it possible to amplify joint movements and gain mobility.

    ★★★

    Works breathing and coordination of the limbs. Weightlessness facilitates venous return to the heart.

    ★★

    Muscles the whole body smoothly and symmetrically (take care to vary swimming strokes).

    Aquagym

    ●■▲ 45 minutes 2-3 times a week.

    ★★★

    With water, joint mobilizations are more ample. Finish with stretching.

    ★★★

    Movement while resisting the force of water increases cardiorespiratory work.

    ★★★

    Involves all muscle groups by playing on the resistance of the water.

    Tennis

    Not recommended.

    ■ 45 minutes 2 times a week.

    1 hour 2-3 times a week.

    Extensions and jumps work flexibility, but it is better to stretch before and after a game.

    ★★★★

    Works the heart’s ability to adapt to permanent rhythm changes.

    ★★★

    Muscles the upper and lower body, but asymmetrically for the arms.

    Pilates

    30 min twice a week.

    45 minutes 2-3 times a week.

    1 hour 2-3 times a week.

    ★★★

    Specifically works on lengthening muscles.

    ★★★★

    Muscles precisely, by controlling movement. Works all muscle chains and strengthens deep muscles.

    The power plate

    ●■▲ 30 minutes 2-3 times a week assisted by a coach.

    ★★★

    Stretches the muscles with significant amplitudes, quickly generates a gain in elasticity.

    In dynamics (if one carries out movements), strengthens the cardiorespiratory capacities.

    ★★★★

    Quickly and intensely strengthens all the muscles of the body, including postural.

    Jumping rope

    Not recommended.

    5 to 10 minutes twice a week.

    10 to 20 minutes 2 to 3 times a week.

    Loose weight.

    ★★★

    Demanding on the breath, works the regulation of the breath by playing on the rhythm of the jumps.

    ★★

    Tone without stiffening, especially the legs, abs and arms.

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