Trancoso Beach

Beach Functional Training is a methodology whose objective is, simply, to help us live better. Beach Functional Training helps us enhance basic characteristics such as mobility, coordination and balance, all with functional exercises that also help us improve our CORE, which will make us feel stronger both physically and mentally every day. You will feel stronger than ever. And we do not mean that you are going to develop super biceps, but that, for example, the abdominal and lumbar part - those that support your body - will be reinforced, as well as other almost forgotten areas such as wrists and forearms, key for people who work with the computer. The training is divided into four parts and we will use the Tabata protocol, always accompanied by music that will guide us, so we will not even have to think about counting repetitions, and in a very natural and fun way, we will train letting ourselves be guided by the music. The Tabata protocol was created by Dr. Izumi Tabata in Japan and is intended for interval training. The concept is very simple: in total there will be four minutes for each series, divided into 8 rounds or cycles in which you train for 20 seconds and rest for 10. We will do a total of 10 series. In each one you train for 20 seconds and rest for 10 seconds for 8 rounds, that is, a total of 4 minutes for each series. The training is designed to be a full body training, that is, we will always work all parts of the body with functional exercises that simulate daily activities, which will help us perform better in our daily lives. Additionally, as we age, they will help us avoid injuries and silly falls that often occur. We will see how the training will begin with some mobility and coordination exercises that will, in turn, serve as a warm-up. Later we will move on to the HIIT part, which will consist of high-intensity interval exercises thanks to the Tabata protocol, where we will reach our maximum effort. Finally, we will move on to the stretching and relaxation part through breathing. The entire training is designed to be completed in 45 minutes. If it's your first time, you may feel a little overexertion in your wrists and forearms. Don't worry, as long as it is a moderate sensation of good pain, that is, one that makes us feel like we are working but that does not harm us negatively. In Beach Functional Training you set the intensity, both in the number of repetitions and, when material is used, in the weight you choose. Here you don't compete against anyone but yourself. The only requirement is to complete the training time at your own pace. To know if you are working at the appropriate intensity, I propose this guide: In the first block, during the first three series of mobility and coordination, you should begin to notice sweat and your breathing will accelerate, but you should be able to speak normally during rest periods. In the next two blocks, during the six sets of HIIT, your breathing will increase more and, when you reach the seventh round of each set, you should feel that you have given your maximum and that the last repetition is difficult for you, stopping at the eighth and last round give your all. This last round is the key to training. In the last block, we will move on to cooling down with stretching and breathing so that you end up with lower heart rates. If it's your first time, don't worry if it's a little difficult for you to get into the rhythm of the exercises. Maybe it's the first time you're faced with functional exercises, it's normal. Remember that you are not competing against anyone, focus on each exercise and enjoy the training.