Training to burn off calories (staying at home). Ibrahimovic did too

Struffoli, tortellini, panettone and various desserts. There festive table, albeit in a “restricted” form due to anti-Covid standard, he has given great joys as usual. Now that is it the curtain fell on Christmas, New Year and Epiphany, for many the imperative is burn calories e get back in shape. A goal that – consider the red zones and the momentary closure of gyms – can also be achieved by training in your own home, without giving up the sharing experience and live interaction.

About the app Buddyfit, a new concept of gym, in digital form, that offers 300 classes per month live streaming. Last December he even got involved Zlatan Ibrahimovic, global ambassador of the brand, inaugurating the collaboration with Diadora. “We had a lot of fun with him, he’s really nice and attentive to details», He told us Federica Cuni, personal trainer and kinesiologist. “Although it was one masterclass by invitation, there were two thousand people connected, very many they wanted to interact».

Is this one of the strong points of Buddyfit?
«For sure the interaction of the live shows is super. There is a chat with which you can exchange messages, a positive energy is created: beyond the physical result, it is very nice to bring people back to believe in themselves ».

Are there any messages you have left?
«Often people ask me to restart them, they want to rediscover the pleasure in movement. Especially fundamental in this period, in which we risk everyone becoming more sedentary ».

And with the recent Christmas binges, the situation becomes more complicated.
«During the holidays I did a postural training which was very successful. Simple posture exercises, which have been greatly appreciated. Then there are the Boot Camps, which is a type of training that is always in great demand, perfect for burning calories after lunches and dinners ».

Because?
“Because HIIT (high intensity interval training) increases the basal metabolic rate: the session lasts about 40 minutes, but a mechanism is activated (EPOC, Excess Postexercise Oxygen Consumption) that makes you burn calories for up to 36 hours after training. For this reason it is certainly better than three hours of continuous racing ».

Could you give us an example of a session?
“Considering that – of the 40 minutes – the first ten are for warming up and the last ten for stretching, in the central part we can do two circuits of 5 exercises of thirty seconds each, without pause: in one we put step ups, mountain climbers, jump lunges , box jump and X-plank. In the other tricep dips, side crunch, burpees, commando plank, snap jump. We repeat the circuits three times, alternating them, with a minute of rest between one and the other ». (SEE GALLERY WITH IMAGES)

What are the most frequent mistakes in training?
«The lack of progressiveness, starting without warming up, immediately at high intensity. And the frequency of the sessions: at the beginning, you can’t do more than 3-4 a week. It is also wrong to focus on just one muscle group: one of the key points of Buddyfit is the variety, you can do yoga, pilates… ».

Diversification is therefore a fundamental card.
«Of course, monotony is the enemy of physical activity. This is why I also always try to compose new circuits, because doing the same repetitions over and over again becomes boring. With new motor patterns, on the other hand, people get excited because the session becomes a challenge ».

Among the objects of the house, which are our “allies”?
«The mat is necessary, then to increase the level of training just a rubber band. Even the sliders (basically flaps): they are used to slide, in fact it happens that he makes use of rags. In my opinion, the complete kit also includes a rope, a kettlebell and a foam roller for stretching ».

In short, the training can begin. Also in own living room.