If you are starting out in the world of physical exercise, you sure have a lot of questions and doubts in your head. How much time should I train? Do I need to train every day? These are just two, but there are more, so we've put together this basic list to set the right path for who's getting started.

1. Easy does it! (easy way gives results)
For beginners, it's good to start with 2/3 days per week and at least 30 minutes per session. Then you can gradually increase the intensity of the workout. Do not start out in a difficult way by training every day, for hours on end your body may not be ready. Start with 30 minutes of cardio 2/3 times a week and strength training once a week. Continue this for two or three months until this form of training becomes an integral part of your daily routine.

2. Warm up and stretch
Heating should always be present in the workout. Through basic movements it stretches the muscles. This will ensure your body works at an optimal level and, more importantly, avoid problems like injuries.

3. Do not follow the same set of exercises
This is a common mistake made by many beginners. Do not keep the same set of exercises every day. Mix. Go alternating between the 3 main types of exercise - aerobic, anaerobic and flexibility

Aerobic exercise is exercise that is traditionally considered as cardiovascular exercise, like running on a treadmill or riding a bicycle. Anaerobic exercise, in turn, equates to strength training and sprint.

4. Bodybuilding
The best thing about basic bodyweight training is that you can, as a beginner, train anywhere, even from home. Dumbbells are a great way to begin basic weight training. If your goal is strength above all else, we recommend bars, which allow you to progress clearly and quickly, as they allow you to add weight over time and its evolution.

5. Give your body adequate recovery time
If you do not give your body time to rest, your performance will diminish and you will enter a vicious cycle where you will never fully recover.

These are just a few tips that, if you are a beginner in the world of fitness, you can continue to start. If you are on another level, contact us! We have a team of experts ready to assist you.