Great strategy to increase calorie expenditure and make training more dynamic and faster, conjugated exercises They are a type of circuit in which the rest between one exercise and another is minimal.
According to physical educators Clauber Carvalho and Ronaldo Godoi, CEO of Red Fitnessthe objective of this type of physical activity is to exercise the same muscle group at once, so that the muscle becomes fatigued more quickly.
Find out everything about this training strategy below, which requires extra attention to avoid injuries.
What are conjugated exercises and how do they work?
This type of training consists of optimizing time by combining two exercises at the same time.
As an example, the professionals used the free squat with a leg extension: the student does the squat and then, without resting, the leg extension. Only then is there a break to rest and then perform both activities again.
“In the traditional model, the student would do the repetitions and rest, repeating the same action two or three times before moving on to the next apparatus. Now, with the conjugate, the training is more dynamic. However, it is always worth mentioning that the rest between series must be respected”, warns Godoi.
Professionals explain that training becomes faster with combined exercises, but no less efficient.
“This happens because the rest intervals are shorter due to the combinations. Furthermore, the entire activity does not need to exceed 60 minutes in duration, because the focus here is on efficiency, quality and safety”, explains Carvalho.
Benefits of combined exercises
According to Godoi, this is a great training strategy that provides many physiological benefits, increases calorie expenditure, saves time and makes training more dynamic.
“It is worth noting that this practice should always be recommended and monitored by a professional, to avoid excessive load and injuries,” he advises.
How to avoid injuries
According to professionals, it is recommended to avoid training with free weights or machines, as the chance of injury increases when performed incorrectly. “One of the most common injuries due to overload is a stress fracture, which occurs precisely when the body’s limits are not respected,” explains Godoi.
“Be sure to warm up and stretch, respect your body’s limits, always do activities under the guidance of professionals and it is very important to always have a medical evaluation before starting. These are simple steps to avoid problems in the future”, conclude the educators.
