Physical exercise has ceased to be a purely aesthetic concern and has become a fundamental habit. And today, sedentary behaviour has turned into one of the major public health problems, being the fourth leading cause of death worldwide. In this context, Felipe Isidro, Professor of Physical Exercise, advocates a shift in mindset, presenting training not as leisure but as a tool for survival and health. “The body is made to move, and if you don’t move it, it degenerates more quickly,” Isidro states in an interview on the Fit Generation podcast.
The hierarchy of movement: legs, pulling and pushing
The expert explains that to build a solid, functional strength routine, you must focus on what he calls ‘motor actions’. “In a daily strength routine, the basics are performing leg pushing movements”, says the professor, who argues that “the legs are the ones that move us, the ones that allow us to climb stairs” or respond in an emergency. A simple example of this motor action is the straightforward act of “sitting down and standing up.”
Once that foundation is secured, the proposed training framework continues to the upper body. Isidro notes that “the second is pulling movements for the back”. This type of movement counteracts sedentary postures and strengthens the posterior chain. Finally, the routine should be completed for Isidro with “the pushing movements that also integrate the core”. By working these three actions in an integrated way, a full stimulus is guaranteed that not only aims to “move kilos”, but to save lives and improve daily functionality.
From the minimum dose to daily frequency
To illustrate that the ideal goal is total consistency, Isidro compares exercise with personal hygiene. “What is the optimal dose? Brushing your teeth every day, so we should be exercising every day,” he explains. However, he warns that “to reach every day you should start with two or three” times per week, gradually increasing to avoid risks.
The key to achieving this lies in the personalisation of the dose, since, as Isidro explains, “the difference between a medicine and a poison is the dose.” In this way, an excessive amount of training without proper preparation can depress the immune system and generate chronic fatigue. Therefore, he reminds us that “trainers are not fatigue-inducers” and that “fatigue management is the most important thing.” And the aim is not to finish exhausted, but to generate positive adaptations that the patient can feel, because “if the sensations are bad, adherence is not possible”.
Aging with dignity and functionality
The ultimate aim of the strength routine is autonomy, as Isidro rejects the idea that ageing should be synonymous with limitation. “I always say that ageing is inevitable, but feeling old is optional”, says the expert. And as he explains, maintaining strength allows an octogenarian to continue climbing the stairs at home or carrying shopping bags without assistance.
In short, strength training is the primary form of exercise for improving health, as it not only reduces premature mortality but also ensures what Isidro calls a better “quality of dying”, enabling each person to stay functional until the last day and to avoid a slow, painful decline due to illness.
