One of the main dilemmas faced by those who have never exercised and decide to start leading a healthy life is deciding whether train cardio or strength. However, Professor of Physical Exercise Felipe Isidro He is clear: «I would start with strength, basically because it is necessary so that later the cardio can be much more optimal,» he says.

The starting point of his thesis arises from the need to combat sedentary lifestyle which today has become the norm in our society. And, since modern life in cities does not invite the necessary biological movement, exercise must be established to compensate for that lack of daily activity.

However, according to the expert, the problem is that it is recommended to simply «move a lot in your daily life» and this does not work. «Exercise has to be affordable, easy, simple –that he can do it– that he occupies little time, don’t let me get tired and therefore that I like»says the trainer in an interview for the Fit Generation podcast, where he assures that his role as a professional is to dose this exercise.

Start with frequency

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Thus, for a standard individual who has never exercised – such as a «bus driver» in middle age, between 45 and 60 years old – Isidro considers that the key is to start with frequency to turn exercise into a habit.

When considering what type of exercise is most appropriate, the expert points out that science points to two types: strength and cardio. And although strength allows you to achieve certain things and cardio others, and the maximum oxygen volume is a «longevity parameter widely accepted by science,» Isidro always recommends starting with force. The fundamental reason for giving it that priority is that the ability to apply force is absolutely necessary on a daily basis because we live on a planet with gravity.

Strength with motor actions and cardio

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Thus, the expert remembers that strength work in the legs is vital for activities such as climbing stairs or escaping from a dangerous situation. In addition, he emphasizes that working on strength is necessary so that cardio training can be «much more optimal» later.

In this way, it establishes an ideal progression for the beginner and suggests starting with 2 days of strength per week, later increasing to 3 days. «Once the patient has established these 3 days of strength, they can begin introduce cardioalternating strength sessions – 3 days – with one or two days of cardio,» says the expert.

To apply force in these first sessions, the trainer recommends prioritizing basic «motor actions», such as leg push –sit down and stand up– and, secondarily, the pulling and pushing arms, integrating the core. «The most important thing is that the person has a positive experience, because ‘the best exercise is the one you do,’» recalls Isidro.

The minimum and ideal dose

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Regarding the dose, the expert points out that the objective is to progress from a minimum dose to an optimal one. In this way, The ideal minimum dose in frequency would be 3-4 times a week for himwhile the optimal would be exercise every day.

Furthermore, Felipe Isidro points out a certain misconception of exercise, remembering that «coaches are not fatiguers,» which is why he believes that «Fatigue management is very important.» And he considers that if «someone who has never exercised is tired by you on the first day, what they have is a bad experience with exercise.

«We really are exercisers,» Isidro emphasizes in the interview, in which he states that the role of exercise professionals is to be «exercise program designers» and dispenserscontrolling variables such as frequency, intensity, volume and density.