Marián García is probably the best-known scientific communicator in our country. Doctor of Pharmacy and nutritionist dietitian, better known in the world of networks and communication as Boticaria Garcíahis work in recent years has focused on debunking myths about health and nutritionwith even doses of rigor and humor.

Lately, in his goal of promoting physical exercise, which he considers «the best natural medicine,» he is insisting on the message that gyms are not essential to achieve good results.

In fact, she herself confesses her dislike for these sports centers. «If you take me to a gym and put 10 kg dumbbells on me you expel me on the first day«says the expert, who recognizes that the idea of ​​starting a training routine is usually associated with the perception that this implies attending gyms or doing strenuous workouts. Although, nothing further, as he maintains.

a hostile place

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In her own experience, gyms are not places where she has felt comfortable exercising. «A gym is a hostile place to me, because people seem to know exactly what to doshe wears perfect outfits and I don’t feel comfortable,» says the pharmacist in an interview in the podcast It Makes Sense.

Thus, although the expert recognizes that there are many types of gyms and that she visits us from time to time to work on some machines that she likes, It happens like it does to many women today. «I feel more comfortable at home in my pajamas,» she confesses. And, when choosing to train at home, the comfort factor is decisive.

More versatile for everyday use

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In fact, this makes it easier for many to adhere to the habit, as it allows them to fit exercise at different times throughout the week depending on availability. ««It fits me at the time I want and I don’t have to move.»says Boticaria García.

For this reason, the pharmacist insists that It is not necessary to «hit the gym five days a week.» and sign up for CrossFit, or pay a personal trainer» to achieve that goal of working on strength. For her, the secret is knowing the technique and being consistent.

Microdoses of strength exercise with rubber bands

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In fact, the communicator usually insists that microdoses of exercise are excellent resources to achieve adherence and improve. Thus, the pharmacist points out that a healthy person can exercise «2-3 days a week at home, in what are called microdoses of 15 minutes of exercise.» This is a minimalist approach to strength training that involves dedicating 15 minutes a day and would put an end to the excuses that many make to continue with a sedentary life.

Likewise, García points out that You don’t even need a high investment in materialsince very affordable resistance bands can be used to perform all types of exercises. In fact, the expert recounts in the interview her own beginning with strength training at the age of 40 using rubber bands and in a progressive process. Hence, I recommend the circuit that they have named tris after (alternating lower body and upper body) she and the trainer Javier Butragueño.