After an injury that forced her to completely modify her training routine, the actress Jennifer Aniston adopted a simple but effective method that already inspires thousands: 15-15-15, A cardio triad that challenges boredom and favors physical well -being.
It was 2020 when the actress who gave life to Rachel Green in Friends faced a nine millimeter disc On the back. The diagnosis was clear: he had Find a less aggressive alternative for your column.
Aniston, known for his dedication to physical exercise, did not take long to redesign his training strategy. Thus was born its version of method 15-15-15: fifteen minutes by static bike, fifteen in elliptical and another fifteen on running tape.
This training not only helped her stay fit, but gained popularity instantly on social networks, becoming a trend between followers of all ages.
Method 15-15-15 It consists of combining three different cardiovascular exercise sessions For fifteen minutes each. The structure may seem basic, but its design is designed to break the monotony and Keep the body active without overexigencies in a single muscle area.
Although Jennifer Aniston follows a specific sequence – bicycle, elliptical, tape -, The scheme is adaptable: Some people replace running with walks or even for functional exercises such as squats or string jump.
Others divide the daily routine into two blocks, accommodating them according to time availability. The key is in constancy and keeping the body in motion.
Despite its simplicity, method 15-15-15 offers a combination of metabolic, muscular and cardiovascular benefits. Each of the three active machines used different muscle groups:
- The running tape It improves aerobic capacity, stimulates blood flow and strengthens both the heart and the lower limbs.
- The elliptical It offers comprehensive low impact training that works legs, buttocks, arms and pectorals, ideal for people with sensitive joints.
- The static bikeor spinning, tones the lower train and improves resistance, while contributing to body weight control.
In addition, when alternating the machines, The risk of repetitive use or continuous impacts is reduceda considerable advantage for those who train daily.
Aniston, currently with 56 years, is at a vital stage where Maintain muscle mass and bone density becomes a priority. According to data from the National Health Service (NHS) of the United Kingdom, menopause begins on average at age 51, and with it naturally descend hormonal levels, causing loss of bone and muscle density.
The London personal trainer Chelsea Labadi He pointed out that 15-15-15 is ideal for this age group: “During the first 30 minutes, it is a low impact training. This makes it safer and more sustainable for women at this stage of life.” In addition, he added that The part of the routine dedicated to running —A activity that implies supporting weight – can be beneficial for bone health to stimulate osteoblastskey cells in new bone formation.
Not all people need or tolerate the same rhythm. Labadini warned that those who seek to develop muscle mass should avoid baseing their routine only on 15-15-15.
In these cases, it suggests combine the method with resistance exercises Or weights, especially in women from the age of 30, when the loss of muscle begins to accelerate in an average of 3 to 5% per decade.
“It can also be adapted for those who require low impact routines. Just eliminate the part of running and maintaining the use of the bicycle and elliptics,” said the coach.
The recommended frequency varies according to the objectives: One or twice a week if other exercises are sought to complement, or more regularly if you want to maintain the general physical state.
What began as a personal adjustment in Jennifer Aniston’s routine quickly turned A collective inspiration. His sincerity in sharing the impact of his injury and the change of habits generated empathy between followers and fitness practitioners, who saw an accessible, adaptable and effective alternative on 15-15-15.
The actress complements her routine with pilates, boxing and weightswhich reinforces his message: it is not about limiting himself to a single type of exercise, but find a balance that works for each bodyat each stage of life.
