It is not strange that from time to time some content that has gone viral reaches our hands. As the trick of putting salt and vinegar on the broom before sweeping or east of TikTok for remove dark circles using bronzer.
Some diets of dubious origin and sold as miracle diets that not only harm us physically but also mentally and reactions like This Spaniard when visiting the strangest supermarket in the United States. But today we come to talk to you about a method called 3-2-8 that has become the latest viral workout.
What is the 3-2-8 method
As it happens with any physical training, if we accompany it with a balanced diet and we are constant with the habit (what the experts call adherence), we will have results in our weight, but most importantly: we will be in shape.
The 3-2-8 method is a weekly training plan with three parts: 3 days of weight training, 2 days of low intensity exercise, and 8,000 steps a day. TikTok has made it fashionable and the truth is that it works if we follow some basic rules.
This weekly plan works the whole body alternating strength work with low intensity routines to give the muscles time to recover after exertion. In this way, we will not only work on muscle strength and power, but also on flexibility and balance, all combined with a daily cardio exercise (walking 8,000 steps), which is perfect for burning calories as we explain here.
How to do the 3-2-8 method
The 3 days of weights
It is important that two types of exercise (weights and low intensity) are performed every other day to allow the body to recover. We can start with a full body routine on the first day (like this one for beginners that we propose in Vitónica), an upper body routine on the second day (which you can do at home if you opt for this Vitónica plan) and a lower body the third, as this leg and buttocks routine without material. And best of all, you don’t need more than 30-40 minutes to carry them out, a time that you can increase as you progress through the objectives.
The 2 days of low intensity activity
To carry out the active recovery we can do exercises stretching, yoga or even pilates. Is about Let the body recover but still keep it going.
The 8 thousand daily steps
Although 10,000 steps is the figure that is most often heard as a general recommendation when we talk about walking, the truth is that, as They explain to us in Vitónica, “it is recommended not to go below 7,000 steps a daybeing a greater quantity more beneficial for health.”
That’s why the figure is 8,000, an affordable number to carry out daily. And if you want to add even more, do it in nature following the koselig method to reduce stress. All advantages.
Photos | John Arano, bruce mars, Edit Sztazics and Levi Kyiv in Unsplash
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