Cómo hacer ejercicio después del trabajo: Una guía para los ocupados y cansados

En el mundo acelerado y exigente de hoy, es más importante que nunca cuidar de nosotros mismos. El autocuidado es esencial para nuestra salud mental y bienestar general. Se trata de tomarse el tiempo para hacer cosas que nos hagan sentir bien, tanto física como mentalmente.

¿Y adivina qué? ¡El cuidado personal puede ser divertido! No tiene que ser aburrido ni llevar mucho tiempo. Hay infinitas maneras de cuidarse, lo que facilita encontrar una actividad que sea perfecta para usted.

Así que, ya sea que usted sea fanático del acondicionamiento físico, amante de la comida o amante de la naturaleza, hay una práctica de autocuidado para usted. Y la mejor parte es que, cuando te cuidas a ti mismo, no solo te estás haciendo un favor, sino que también estás haciendo del mundo un lugar mejor.

Porque cuando usted'es feliz y saludable,'es más capaz de conectarse con los demás y tener un impacto positivo en el mundo que lo rodea.

¿Qué es el cuidado personal? Explorar diferentes perspectivas

El cuidado personal abarca varios aspectos que contribuyen al bienestar general. Comienza con tomar decisiones de estilo de vida saludables, que afectan directamente nuestra salud física. Y cuando priorizamos nuestro autocuidado físico, también experimentamos un mejor bienestar mental y emocional. Centrar la atención hacia adentro en nosotros mismos nos permite comprendernos más profundamente, saber lo que necesitamos para prosperar y, en última instancia, dar lo mejor de nosotros mismos a cualquier situación para que seamos más amables y compasivos con los demás.

• El autoreconocimiento es un aspecto vital del cuidado personal. Conocer nuestros cuerpos y abordar rápidamente los síntomas emergentes nos permite buscar la atención adecuada en asociación con los profesionales de atención médica.

• El automonitoreo es una parte integral del autocuidado, ya que implica controlar regularmente los signos de mejora o deterioro en nuestra salud y bienestar. Puede ser tan simple como hacer un seguimiento de los cambios en nuestro cuerpo, estado de ánimo o niveles de energía. El monitoreo nos ayuda a identificar patrones, reconocer desencadenantes y tomar decisiones informadas sobre nuestra salud.

• El autocontrol es el compromiso activo en el manejo de los síntomas. Puede implicar hacer modificaciones en el estilo de vida o buscar apoyo de profesionales de atención médica o grupos de apoyo. Podemos mejorar nuestro bienestar y lograr resultados de salud óptimos participando activamente en nuestra atención.

Los beneficios del cuidado personal

El autocuidado ofrece numerosos beneficios, lo que permite a las personas tomar decisiones de salud informadas y mejorar el bienestar y la calidad de vida. Créalo o no, incluso contribuye a la eficiencia de la atención médica, la sostenibilidad y la asignación de recursos, lo que en última instancia beneficia a la sociedad mucho más allá de la persona.

Comprometerse con una rutina regular de cuidado personal permite a las personas:

• Sea proactivo con respecto a su salud

• Priorizar el bienestar

• Mejorar la calidad de vida general

• Tomar mejores decisiones

• Estar presente en situaciones con seres queridos

¡Estos beneficios pueden parecer demasiado buenos para ser verdad! Profundicemos en los diferentes tipos de cuidado personal para disfrutar de todos los beneficios que tiene para ofrecer.

7 tipos esenciales de cuidado personal

Existen siete tipos esenciales de cuidado personal que abarcan varios aspectos de nuestro bienestar. Estas prácticas van más allá de la relajación a nivel de superficie y profundizan en nutrir nuestras necesidades físicas, mentales, emocionales, sociales, espirituales y ambientales. Al comprender e incorporar estos tipos esenciales de cuidado personal en nuestras vidas, cultivamos un enfoque holístico para la autoalimentación y promovemos el bienestar general.

N.o 1: Autocuidado físico

El autocuidado físico implica nutrir nuestros cuerpos. Al priorizar nuestro bienestar físico, también podemos mejorar nuestra salud mental y emocional.

• Priorizar el sueño: Dormir adecuadamente es vital para el rejuvenecimiento y la salud general. Establezca una rutina de sueño constante, cree un entorno amigable con el sueño y apunte a dormir de 7 a 9 horas cada noche.

• Participe en ejercicios regulares: La actividad física mejora nuestro estado físico, mejora nuestro estado de ánimo y reduce el estrés. Encuentre actividades que disfrute, como caminar, nadar o bailar, y tómese tiempo para ellas regularmente.

N.o 2: Autocuidado social

Construir y mantener conexiones significativas con los demás es esencial para nuestro bienestar emocional. El autocuidado social nos ayuda a construir relaciones de apoyo y crear un sentido de pertenencia.

• Nutrir relaciones: Reserve tiempo dedicado para las interacciones cara a cara con amigos y seres queridos. Planifique salidas, visite el gimnasio juntos, mantenga conversaciones significativas y ofrezca apoyo para fortalecer sus relaciones.

• Establecer límites: Aprenda a priorizar sus propias necesidades y establecer límites saludables. Decir “no” cuando es necesario y dedicar tiempo personal ayuda a mantener un equilibrio saludable entre las interacciones sociales y el cuidado personal.

N.o 3: Autocuidado mental

Cuidar nuestro bienestar mental es crucial para controlar el estrés y mejorar nuestras capacidades cognitivas. Participar en actividades que estimulan nuestras mentes y promueven la autocompasión puede marcar una diferencia significativa.

• Participar en actividades estimulantes: Lea libros, resuelva rompecabezas o explore nuevos pasatiempos que lo desafíen e inspiren. Estas actividades mantienen su mente aguda y fomentan una sensación de crecimiento personal.

• Practique la conciencia plena y la autocompasión: Comience un diálogo interno positivo y participe en prácticas de atención plena, como meditación o diario. Desarrolle autocompasión tratándose con amabilidad y comprensión.

N.o 4: Autocuidado espiritual

Cultivar nuestro lado espiritual puede proporcionar un sentido más profundo de significado, propósito y conexión. Se trata de explorar lo que le resuena y encontrar prácticas que se alineen con sus creencias.

• Explore sus creencias: Participe en la reflexión personal o explore prácticas que lo ayuden a conectarse con su yo interior.

• Conéctese con la naturaleza: Pasa tiempo al aire libre, sumérgete en ambientes naturales y aprecia la belleza del mundo que te rodea. Comprometerse con la naturaleza puede fomentar un sentido de asombro y conexión espiritual.

N.o 5: Autocuidado emocional

Manejar y expresar nuestras emociones de manera saludable es esencial para el bienestar general. Incorporar actividades que nos ayuden a reconocer y procesar nuestros sentimientos puede afectar significativamente nuestra salud emocional.

• Expresar y procesar emociones: Hable con un amigo o familiar de confianza sobre cómo se siente. Participe en actividades como llevar un diario o expresarse creativamente para explorar y liberar emociones de manera segura y comprensiva.

• Incorpore el placer y la alegría: Dedique tiempo a actividades que le den alegría y relajación. Busque pasatiempos, escuche música, mire películas inspiradoras o participe en actividades que recarguen y levanten su espíritu.

N.o 6: Autocuidado recreativo

Participar en actividades recreativas que le brindan alegría y satisfacción le brinda un descanso de las rutinas diarias y le ayuda a recargar energías.

• Practique el cuidado personal a través de pasatiempos: Dedique tiempo a participar en actividades que le parezcan agradables y gratificantes. Ya sea pintando, haciendo jardinería, tocando un instrumento musical o cualquier otro pasatiempo, priorice el tiempo para la autoexpresión.

• Tome descansos regulares: Programe descansos diarios cortos para descansar y recargar energías. Use este tiempo para actividades que proporcionen un escape mental o físico de las rutinas diarias, como caminar o escuchar música calmante.

N.o 7: Autocuidado ambiental

Crear un entorno físico pacífico y armonioso puede afectar considerablemente nuestro bienestar general. Al organizar nuestro entorno y conectarnos con la naturaleza en el interior, creamos un santuario para el cuidado personal.

• Cree un espacio tranquilo: Organice y ordene su vida o espacio de trabajo. Un entorno ordenado promueve la calma y reduce el estrés, lo que le permite concentrarse en las actividades de cuidado personal.

• Conéctese con la naturaleza en interiores: Incorpore elementos como plantas, luz natural o aromas naturales en su entorno. Estos elementos pueden evocar una sensación de tranquilidad y traer adentro los beneficios relajantes de la naturaleza.

Adoptar los siete tipos esenciales de cuidado personal es el primer paso para crear equilibrio y cumplimiento. Al priorizar nuestra salud física, fomentar las conexiones sociales y honrar nuestras necesidades emocionales y ambientales, podemos cultivar un profundo sentido de cuidado personal que se irradia a lo largo de cada aspecto de nuestras vidas.

¿Por qué es importante el cuidado personal? Desarrollo de un plan de cuidado personal personalizado

Crear un plan personalizado de autocuidado es vital para incorporar el autocuidado en la vida diaria. Evalúe sus necesidades, establezca objetivos realistas y comprométase a priorizar las actividades de cuidado personal que resuenen con usted.

En Planet Fitness, buscamos maneras de nutrir a nuestros miembros' cuidado personal más allá de los ejercicios físicos. Con cada vez más conciencia de la importancia de la salud mental, ahora comprendemos más que nunca las técnicas de cuidado personal. La tarjeta PF Black Card® incluye acceso a varios servicios que ayudan a los miembros a ejercitar sus mentes y cuerpos. Muchas ubicaciones ofrecen sillones de masaje, HydroMassage y sesiones de realce corporal total*.

Recuerde que el autocuidado es un viaje continuo, así que sea amable con usted mismo y priorice su bienestar de una manera que sea única para usted. Para inspirarte y mejorar tu autocuidado físico, echa un vistazo a cientos de entrenamientos gratuitos disponibles en la aplicación PF.

*Las comodidades y los beneficios están sujetos a disponibilidad y restricciones.   Consulta con el club local para más información.

Looking for an easy way to get started in the gym? How about a low-impact exercise that still gives you a well-rounded workout? It almost sounds too good to be true, but the elliptical machine really is all that—and a whole lot more!

A titan of the gym and easy to use, the elliptical machine is for everyone! Below, we’ll unpack what an elliptical machine is, its benefits, different types of elliptical workouts, and how to use the machine effectively. 

Let’s get rolling!

What is an Elliptical Machine?

The elliptical is a low-impact gym machine that provides excellent cardio and strength-building movements. Also called a cross-trainer, the elliptical is a stationary piece of equipment. It is used to simulate walking, running, or climbing without causing excessive pressure on the joints. That means it can be the perfect solution for people with joint issues or for those looking to minimize impact while still getting in an effective workout.

Elliptical machines can feature a variety of features for your workout experience: adjustable resistance levels, incline settings, and built-in workout programs, to name a few. Most ellipticals also feature handrails for balance and moving handlebars that allow you to engage your upper body. The pedals move, well, elliptically—think the shape of a squashed circle—providing a smooth and continuous movement pattern that closely mimics the pattern of natural walking or running.

Elliptical machines offer a lower-impact workout than treadmills, making them a cardio alternative that's gentle on the knees, hips, and back. Unlike stationary bikes, which primarily target the lower body, ellipticals engage both the upper and lower body, providing a comprehensive workout. This dual-action exercise is excellent for those looking to break a solid sweat and build endurance.

5 Key Benefits of Elliptical Workouts

1. Low-Impact Exercise. If you couldn't tell already, this is one of our favorite things about the elliptical! Because your feet never leave the pedals, the machine reduces the stress on your joints, making it an amazing cardio option with less wear and tear than high-impact exercises like running.

2. Full-Body Workout. While your lower body might be powering the machine, don't be fooled—a session on the elliptical will work your whole body. The moving handlebars allow you to engage your arms, shoulders, and chest while the pedals work your legs and glutes. This combination helps you tone muscles across your entire body, making it an efficient way to improve strength and endurance.

3. Calorie Burning and Weight Loss. Depending on the intensity of your elliptical workout, you can burn between 300 to 600 calories per hour. Adjusting the resistance and incline levels can increase the intensity of your workout, which can also increase the amount of calories burned. These calories used in physical activity, combined with reducing the calories you eat, allow you to work toward a calorie deficit that can help result in weight loss.

4. Cardiovascular Health. Regular aerobic exercise, like using an elliptical machine, can strengthen the heart, improve stamina, increase lung capacity, and even reduce risk of heart disease and other conditions. All these health benefits in one machine is exactly why we heart the elliptical!

5. Versatility and Convenience. Elliptical machines offer a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). Many machines also have pre-programmed workouts that can simulate different terrains or workout styles, keeping your workout interesting. This versatility and the convenience of exercising at your local PF club make the elliptical a great option to add to your fitness routine.

Different Types of Elliptical Workouts

Steady-State Cardio

Steady-state cardio involves maintaining a consistent pace and intensity throughout your workout. This type of workout is ideal for building endurance or during active recovery between high-intensity workouts. On an elliptical, it's easy to adjust to a comfortable pace and maintain it for the duration of your session, typically 30 to 60 minutes.

High-Intensity Interval Training (HIIT) 

HIIT is a popular workout method that alternates between intense effort and short recovery periods. On an elliptical, this might involve sprinting for 30 seconds, followed by a 1-minute recovery period at a slower pace. Due to their intensity, HIIT workouts allow you to get an effective full body workout in a short amount of time.

Incline Workouts

Some elliptical machines offer an incline feature that lets you simulate climbing. Incline workouts target different muscle groups, particularly the glutes and hamstrings, providing a more challenging workout. This not only increases muscle engagement, but can also increase calorie burn depending on the intensity of the workout.

Resistance Training

Ellipticals with adjustable resistance levels allow you to incorporate strength training into your cardio routine. Increasing the resistance forces your muscles to work harder, and can be a fun and challenging addition to build strength and endurance in your legs and lower body.

Cross-Training Programs

Some elliptical machines include built-in cross-training programs, providing balanced workouts that target multiple fitness components, including strength, endurance, and flexibility. These programs might alternate between resistance levels, inclines, and paces to keep your workouts varied and exciting.

How to Use the Elliptical Machine: Tips and Tricks

To get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some interval training. 

You can always tap into the machine's pre-programmed workouts to add variety or help you reach specific goals. All the while watching your heart rate using a built-in monitor to ensure you work at the right intensity.

The Proper Form and Technique on the Elliptical

Maintain an upright posture with your shoulders back and core engaged. Hold the handlebars lightly, whether they move or are stationary, to help balance without slouching. Keep your feet flat on the pedals, pushing down with your heels for a smooth stride. Focus on steady breathing to maintain endurance and avoid fatigue.

How to Stay Safe on the Elliptical Machine

Warming up before your workout helps prepare your body for exercise by gradually increasing your heart rate and loosening your muscles, so spend at least 5–10 minutes at a low resistance to get your blood pumping. Similarly, cool down after your workout by gradually reducing the resistance and pace to bring your heart rate back down.

As with any exercise, it’s important to listen to your body and avoid pushing yourself too hard, especially if you’re new to using the elliptical. Overexertion can lead to injuries and burnout, so start with shorter, less intense workouts and gradually increase the duration and intensity as your fitness improves. Focus on maintaining proper form, using appropriate resistance levels, and not overdoing it with high-intensity workouts. If you experience pain or discomfort, stop your workout and consult a fitness professional or physician.

And don't forget: drink water before, during, and after your session to keep yourself hydrated.

A Beginner Elliptical Workout to Get You Started

For beginners, it’s essential to start with a simple elliptical workout that gradually increases in intensity. Here’s a basic workout plan to get you started:

Warm-Up Routine

Five minutes at low resistance (1–3) and flat incline. Start by moving comfortably, focusing on getting your body warmed up and your muscles loosened. This will prepare your body for the main workout and reduce the risk of injury.

Main Workout Session

Phase 1: Moderate Intensity (5 minutes). Increase the resistance to a moderate level (4–6). Maintain a steady, moderate pace that challenges you without causing strain. Focus on maintaining proper form, engaging both your upper and lower body.

Phase 2: High Intensity (3 minutes). Boost the resistance to a higher level (7–9). Push your pace, increasing your heart rate and breathing. This phase should feel challenging but manageable. Keep your posture upright, and use your arms to help power through this intense phase.

Phase 3: Recovery (2 minutes). Lower the resistance back to a low level (1–3) and reduce your pace. This recovery period allows your heart rate to drop slightly while keeping your body moving.

Repeat Cycle. Repeat the moderate-high-recovery cycle 3–4 times, depending on your fitness level. Each cycle should take about 10 minutes, with the total workout session lasting around 30–40 minutes.

Cool-Down Exercises

Five final minutes at low resistance and incline. Gradually reduce your pace and let your heart rate come down. Follow this with 5–10 minutes of stretching exercises focusing on the legs, hips, and lower back.

Progress Tracking Tips

Record your workout details in a journal or fitness app. Note the resistance levels, duration, and how you felt during and after the workout. As you progress, aim to increase the resistance or duration slightly each week to keep challenging your body and improving your fitness.

Starting Your Elliptical Exercise Routine

Using an elliptical machine is a fantastic way to enhance your fitness routine. It offers numerous benefits, from improved cardiovascular health to full-body workouts that keep you at your best. Whether you're just starting or looking to shake up your exercise routine, incorporating elliptical workouts can help you achieve your fitness goals. Remember to maintain proper form, stay hydrated, and gradually increase the intensity of your workouts as you progress. You got this!

Ready to start your elliptical journey? Get started now for free on the PF App, or find a club near you for in-person support and expert guidance when needed!

What do you envision when you think of the word Pilates—floor mats, strong cores, a somewhat intimidating reformer machine? You're probably not alone!

But Pilates has a pretty interesting origin story.

During World War I, Joseph Pilates, a POW, shared his personal exercises with the other prisoners, keeping everyone healthy and fit. Then, in 1926, Joseph moved to New York City, partnered with Clare Zuener, and opened a studio for dancers, including a few famous ones—Martha Graham and George Balanchine.

Since those early days, Pilates has evolved into a full body workout targeting precise movements, intentional breathing, and deep muscle engagement, which has stood the test of time and is still super popular today. In fact, in 2023, almost 12 million people in the United States engaged in Pilates training, which was the highest number of annual participants since 2010. 

It’s no wonder why Pilates is re-emerging as a trending workout; it’s full of benefits that target different functions and muscle groups. Still curious? Keep reading to learn more about Pilates workouts and how they play well with your regular exercise routine!

What Is Pilates?

Sure, it’s popular, but what IS Pilates? Pilates is a collection of low-impact exercises designed to strengthen the core muscles, improve flexibility, and improve posture. More importantly, it's a versatile option for both fitness newbies and veteran athletes and can be used as an addition to an established routine or as a workout practice on its own. Folks also love it because there are significant health benefits and it requires little to no equipment to get started. 

Beyond the basics, there's a few different kinds of Pilates that cater to different preferences. Mat pilates is a great starting point, especially for beginners, as it requires minimal equipment, meaning you can practice nearly anywhere. If that becomes too routine or if you're interested in taking your workout to the next level, you may consider Reformer Pilates, which utilizes specialized equipment to provide your exercises with additional challenge and variety.

Is Pilates Strength Training?

Many people may wonder if Pilates is the same as strength training. The short answer is yes! It can be a form of strength training, but quite different from strength training exercises like weightlifting. Since Pilates focuses on regulated, low-impact workouts that develop core stability, the result of Pilates is muscular tone, not the muscle building commonly associated with weightlifting. 

Benefits of Pilates Exercises

Consistent Pilates workouts that work your core have all the benefits: an increase in mobility, balance, mental wellness, and leg strength.

Over time, you can also expect to enjoy other juicy benefits like:

• Improved Posture: A strong core helps maintain proper spinal alignment, which leads to better posture and may help reduce aches and pains.

• Enhanced Daily Activities: A strong core makes everyday movements feel effortless, from carrying heavy bags to playing with your kids. You'll have more power and endurance for all your daily tasks, big or small.

• Better Balance and Coordination: Core strength is crucial in balance and coordination. Pilates exercises often challenge your deep core muscles while engaging other muscle groups, improving your ability to maintain balance and control your movements. This can be especially beneficial as we age and fall prevention becomes more important.

Sounds amazing, right? Bonus: the advantages extend beyond the physical. Pilates emphasizes controlled breathing and mindful movement, helping you de-stress and become more in tune with your body. It's like a mini-meditation session every workout!

Should You Add Pilates to Your Workout Routine?

Absolutely! Pilates is a fantastic addition to any balanced fitness program. Here are a few reasons why we recommend it at Planet Fitness:

Why Pilates is Beneficial to Add to Weightlifting

Imagine weightlifting as building raw strength, like adding bricks to a wall. Pilates and weight training workouts help refine the structure, ensuring those bricks are stacked efficiently and securely. 

Here's how these two exercise methods work together beautifully:

• Range of Motion: Pilates emphasizes controlled movements that stretch and lengthen your muscles. Increased flexibility enables a broader range of motion during weightlifting, which helps you maintain good form as you progress to lifting heavier weights.

• Stability: A strong core—a cornerstone of Pilates—provides a firm foundation for weightlifting. Stability helps you focus on lifting with proper technique to optimize your workouts and can reduce the risk of imbalances.

• Mind-Muscle Connection: Pilates emphasizes body awareness and mindful movement. This enhances the mind-muscle connection during weight training, helping you target and target specific muscle groups for more efficient and effective strength training.

Why Pilates is Beneficial to Add to Cardio Workouts

While Pilates might not always leave you drenched in sweat like a high-intensity cardio session, it offers surprising cardiovascular benefits. Studies show that Pilates and cardio workouts can:

• Elevate Heart Rate: Many Pilates exercises, particularly those performed at a faster pace or with flowing movements, can increase your heart rate and improve your cardiovascular health. This can be especially beneficial for those who find traditional cardio activities like running or cycling boring.

• Boost Endurance: Research suggests that Pilates can improve your VO₂ max. But what does that even mean? This measures your body's ability to use oxygen. By improving your VO₂ max through Pilates workouts, it means you'll have more stamina for whatever you do—not just exercise.

• Offer a Low-Impact Option: Unlike traditional cardio exercises that can be hard on your joints, Pilates is a low-impact activity that is gentle yet effective. It's an excellent choice if you're ready to enhance your cardiovascular health but are limited by joint pain or injury.

Mixing Pilates with other forms of cardio like biking, walking, or dancing can lead to a well-rounded fitness routine that targets all aspects of your physical health.

How to Add Pilates to Your Workout Routine

By now, you’re probably itching to add Pilates to your workout routine. We don't blame you!

Let’s explore a little deeper how you can use standard gym equipment for some Pilates-based movement.

How to Use Gym Equipment for Pilates-Based Movement

You can incorporate core-strengthening, mobility-boosting moves at your local Planet Fitness, using some of the equipment you already know and love.

• Hand Weights: Ditch the heavyweight strength sesh in favor of a 2.5–5lb sets of dumbbells. Work through upper body classics like bicep curls, tricep press, zip-ups, and hugs while focusing on controlled arm movements and keeping your core engaged.

• Kettlebell: This versatile equipment can be your Pilates partner in crime. Try single-arm rows with a light kettlebell, keeping your spine neutral and core tight as you pull the weight towards your chest.

• The Humble Mat: Don't underestimate the power of a good mat! It's your base for classic Pilates exercises like bridges and leg circles. These exercises may seem simple but they'll challenge your core stability and improve your flexibility.

• The Almost-Reformer: No access to a fitness studio with reformer machines? Get creative with a weight bench and some resistance bands. Lie on the bench with your feet hooked under the bottom rung and use resistance bands attached to the top rung for leg extensions or rows. 

Remember, focus on the foundation like body control and proper breathing for that true Pilates workout experience.

How to Do Pilates at Home

If you’re not ready to try new exercises at the gym just yet, that’s okay too. You can get started on your Pilates journey and train your body at home through digital workouts, like the free Pilates routines on the PF App. We can help set you on your way to experience the benefits Pilates has to offer.

The Takeaway: Embrace the Power of Pilates

The transformative power of Pilates comes from a well-rounded approach to fitness through controlled breathing techniques, precise movements, and mindful practices.

Pilates enhances body awareness, increases mobility, reduces stress levels, leaves you feeling empowered, and invigorates your experience by strengthening your body and mind. What are you waiting for? Start adding Pilates to your routine today by checking out the PF App!