be-FIT: toning, Pilates, yoga, and hypopressive exercises.

Start moving and strengthening your muscles in a healthy way from the comfort of your home.

Guided classes conducted by Ana Aguilera, psychologist, pilates teacher and yoga instructor and music therapy specialist.

The be-FIT program consists of 13 classes, each between 15 and 30 minutes long, spread over 15 days, with a break on Saturdays and Sundays (not so you can stay on the couch, but so you can do more social or family activities while moving). The idea is that if you enjoy it, you can start again after these 15 days.

It's designed for women who have never done any sport or haven't done any in a long time. But even if you're used to a specific sport (e.g., running or swimming), the exercises we suggest are important for toning your whole body, improving your balance, strengthening your pelvic floor, back, and core, and increasing muscle mass.

Join the be-FIT online program and feel the benefits of regular guided exercise.

This physical activity has several health benefits:

30 minutes of exercise a day has been shown to extend life (few things have been proven to do so?)
Strength exercises They increase muscle mass..
Exercise increases endorphin levels, which significantly improves mood, reduces fatigue, alleviates menopausal symptoms, decreases the risk of depression, and improves cognitive function.
Exercise speeds up our metabolism, meaning we not only burn calories but also increase the production of glucose by building more muscle.
Furthermore, it has been scientifically proven to be effective in preventing inflammation, diabetes, cancer, and cardiovascular disease—basically everything.
Exercise makes us feel good (this is our reward)!

Toning

Toning is a type of physical training that aims to improve strength, muscle endurance, and physical appearance. In the be-FIT program, we will work on this type of training using weights and resistance bands to perform strength and endurance exercises.

We've decided to include toning exercises in the program because they help increase lean muscle mass and improve posture and balance. They can also help prevent injuries and reduce stress. Toning is beneficial for people of all ages and fitness levels, as it allows you to adjust the intensity and type of exercises to your individual needs and goals.

Pilates

What is the Pilates method?

This is a method that aims, through controlled and fluid body movement, at the progressive recovery of muscle tone, elasticity, flexibility, strength, coordination and endurance, ultimately, at physical and mental balance.

What are its basic principles?

Comprehensive health improvement (referring to the development of the body, mind and spirit, in total coordination and balance).
Uniform muscular development of the entire body (through which weak muscles are strengthened, shortened muscles are lengthened, and overworked muscles are relaxed).
Breathing (as an “internal shower” that generates physical revitalization and rejuvenation).

What characteristics differentiate it from other techniques?

Pilates aims to develop exercise programs that conserve vital energy by performing the fewer repetitions and the greater precision in movements. Its main emphasis is on strengthen the inner abdomen to empower the central area (powerhouse) and grant more freedom to the other areas. It also focuses on activate the medial axis of the body, correcting misalignments and incorrect weight and force distributions, and for all these reasons, rehabilita. Furthermore, it increases proprioception, or body awareness and control, since the mind has to connect with the physical body during the execution of all movements, and synchronize these movements with breathing.

Hypopressive abdominal exercises

Hypopressive exercises emerged as an alternative to traditional methods for toning the lumbopelvic muscles without putting pressure on internal organs. The term "hypopressive" refers to the minimal intra-abdominal pressure generated by these exercises, specifically in the thoracic, abdominal, and pelvic cavities.

What are its basic principles?

The technical guidelines for carrying out the exercise are:

Self-elongationThat is, axial stretching of the spine and a certain tension of the deep and extensor muscles of the back.
Double chin: Push your chin slightly towards your chest, which will pull the crown of your head upwards.
Abduction of the scapulae and activation of the deep muscles which is located in this area.
Costal breathing: diaphragmatic breathing with inspiratory and expiratory phases.
Expiratory apneaThis is the sustained apnea during the complete exhalation phase (between ten and twenty-five seconds depending on the practitioner's level). In this apnea phase, rib cage expansion occurs without air intake; that is, after exhalation and before the next inhalation. During this expiratory apnea phase, the glottis closes, and the rib cage elevator muscles are activated. The diaphragm relaxes and is drawn in as a result of the rib cage expansion and elevation. The tonic relaxation of the diaphragm reduces thoracic and abdominal pressure.

Sign up for the program and see your mood lift and your physical well-being improve in just a few weeks. With consistency, you'll improve your flexibility, strength, and endurance.

Yoga

Yoga is an ancient discipline that focuses on the union of body, mind, and spirit through the practice of physical postures (asanas), controlled breathing (pranayama), and meditation. Regular yoga practice has been shown to have many benefits for physical and mental health, including:

Improves flexibility and strengthYoga postures require the use of all the muscles in the body, which can help improve flexibility and muscle strength.
Reduces stress and anxietyThe practice of controlled breathing and meditation can help calm the mind and reduce stress and anxiety levels.
It improves blood circulation and digestionSome postures can stimulate circulation and improve the functioning of the digestive system.
Strengthens the immune systemThe practice of yoga can help strengthen the immune system and prevent disease.
It helps improve sleepIt helps to relax the body and mind, which can contribute to a better quality of night's rest.
Increases concentration and mental clarityMeditation and mindfulness are key components of yoga.
Improves postureYoga postures help strengthen the muscles that support the spine and therefore improve your posture.
It provides an overall feeling of well-being.Regular yoga practice can provide a sense of physical and emotional balance.