«Tired, stressed, with a thousand things on our minds, with pending tasks, overwhelmed and always in a hurry… And on top of that you want us to exercise daily?»… When Marian García, doctor in Pharmacy and scientific communicator known as Boticaria García (@boticariagarcia), and Javier Butragueño (@javierbutra), Graduate in Physical Activity and Sports Sciences, decided to launch Tris After 40+, their training program, They were clear that the excuses were going to multiply. But what they were even clearer about was that if they wanted to convince people of the importance of turning exercise into a habit, they had to propose a easy, practical and fun formula. «And why can you exercise even in your pajamas, whenever you feel like it and however you feel like it? If you are one of those people who does not connect, for example, with the environment of a traditional gym or if you find it difficult to follow schedules or find a moment for yourself, you do not need to make a radical life change or become someone you do not want. The keys to the success of our program lie in the fact that you can continue being you without having to adapt to dynamics that you don’t feel like and that you can dedicate that moment of health to yourself, spending 10 or 15 minutes a day,” explains Boticaria García. And so is, according to Butragueño, the fact that we have tried to make it something that is understood and desired: “We wanted to bring the practice of exercise closer to everyone and for this it was also important to make everything easier, since “Some people tend to shy away from names they don’t understand or complex explanations,” he adds.
But why is it called Tris Tras? According to its creators, this form of training means Lower Body, Upper Body (TRIS) and Abdomen Work (TRAS). «We try to show that in a trice you can do the exercise (10-20 minutes) and we play with this phrase to motivate, but really we are talking about ‘full body’ work whose objective is to help improve health, ability cardiovascular and strength, always based on scientific research that has already shown results in this regard.
As for the motivations when exercising Both Boticaria García and Butragueño point out that it is true that the majority begin physical activity to transform their physique or lose weight, but they are convinced that as soon as they manage to make it a habit they realize that the health benefits go much further. there than the loss of kilos. «When they ask us if what we do in the Tris After 40+ program is useful for losing weight, I tell them that they are not going to lose kilos by doing two circuits of 10-15 minutes a week but that they will be able to gain muscle by working the strength and that this will allow them to increase the quantity and quality of the exercises. Muscle is a great regulator of the body and is vital for health, so it is worth it, both physically and mentally,” argues Boticaria García.
What is clear, according to Marian García, is that if they tell you to start exercising by dedicating three one-hour sessions a week, with exercises that you do not understand and that in addition to going to that center or that gym you have to travel half an hour or more from your house, you will hardly turn it into a habit.
That’s why they both trust that their formula is attractive enough to make them look forward to that moment. “We love it when they tell us that they are happy because we have helped them take some time for themselves, that they can’t wait to get home to exercise because they feel great afterwards and that they even share it sometimes as a family,” says Boticaria García. .
That is why they emphasize that the program is designed for those people who do not know how to start or who have started on their own and are not sure of the technique and they want to improve it safely, without thinking about the before or after, or whether or not they lose weight, but rather about improving their physical condition, enjoying exercise and learning. “We know that people have little time and that they need to learn with something simple, with little material and that is safe,” says Butragueño.
Not in vain, one of the bases on which they created this project was to end the barriers or excuses that prevent adherence to exercise. «It has already been studied from the scientific field that lack of time, the feeling of not having self-discipline, inclement weather or the feeling of discomfort are the main reasons that prevent adherence to sports practice. And that is exactly what we intend with Tris Tras +40, to help overcome these four barriers to adherence and respond to that bulk of the population that has not been well served. The focus has always been on mental transformation, but what is really valid is to work on a mental transformation that helps them understand that the benefits of exercise go far beyond physical change,” says Butragueño.
And for example, a button, or rather an exercise routine that has been specially designed by Boticaria García and Javier Butragueño for ABC Bienestar and that you can follow in the video with which this information starts.
The proposal includes five simple exercisesas well as Javier Butragueño’s technical explanation in the form of “tri-advice” to do each of them correctly and the occasional “tri-advisor” or warning so that there is no risk of injury. The first exercise is a squat (from sitting in a chair), the second is a biceps curl with elastic band (which they call a wardrobe bottom or a white t-shirt in the Tris Tras program), the third is a adapted split with support cushion (or marriage, as Marián García calls it in the program Tris Tras. The room is a press with elastic band sitting in a chair (or the Mazinger Z, as it is called in the Tris Tras program) and the last one is the plank with extended arms.
This is how the Tris Tras program works: It includes eight sessions of training to start with two each week with the aim that in the first month it will be possible for the user to learn 40 simple exercises with rubber bands or your own body weight. These video pills include the exercise technique and tips to avoid risks. These can be repeated whenever and wherever you want for six months. It also includes four live consultation sessions to resolve doubts.
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