Exercise is important and every adult should do it, but we don’t always know how to get started. Here are some tips that will structure the entire endeavor and help you create a plan to achieve your goals, such as a shapely figure and increased fitness.
Create your exercise plan
It’s good to exercise every day, but it’s even better to create a specific workout plan. When designing such a program, keep a few important things in mind:
–Think through your goals: having clear plans can help you evaluate your progress and stay motivated.
–Create a balanced routine: for most healthy adults, at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week (or a combination of both) is recommended. The guidelines suggest spreading the indicated exercise throughout the week until satisfactory results are achieved. More appropriately chosen exercise will provide even greater health benefits, including a fit figure.
Even small amounts of physical activity are helpful. Being active for a short time during the day can provide numerous benefits to the body. For example, you can go for a longer bike ride out of town.
It is a good idea to do strength training exercises for all major muscle groups at least twice a week. Try to perform a single series of each exercise, using a weight or resistance level high enough to fatigue your muscles after about 12-15 repetitions.
–Start slowly and increase intensity gradually: if you’re just starting out, start carefully and go slowly.
–Incorporate exercise into your regular day: finding time to exercise can be a challenge, especially for working people. To make it easier, schedule time to exercise – just like you would with any other activity. You can also combine workouts and other activities. You’ll watch your favorite show while you’re on the treadmill, and an audiobook works well while you’re biking.
–Include a variety of workouts: different activities (called cross-training) can keep boredom away. Cross-training with low-intensity forms of activity, such as cycling or water exercise, not only reduces the risk of falling into a rut, but also of injury. Schedule alternating activities that exercise different body parts.
–Give yourself time to recover: many people start exercising with a frenzied zeal – they train for too long or intensely, and then give up when their muscles and joints become sore or injured. So schedule time between sessions so your body can recuperate.
The right diet
In addition to exercise, a balanced diet is important in building your physique. You can do it yourself or it can be done for you dietician Warsaw is a city where you can find specialists in this field. Speaking of diet, also try supplements, which are available at https://inkospor.pl/.
View this post on Instagram.
Clothing, equipment and other gadgets
Many people begin their adventure by buying athletic shoes. Be sure to choose footwear designed for the physical activity you will be undertaking. Running shoes, for example, are much lighter than cross-training shoes, which in turn provide more support.
If you plan to invest in exercise equipment, choose something that is practical and easy to use. You can try out different gadgets at a fitness center before investing in something of your own. Also, consider using activity tracking apps to help you track distance, calories burned, and monitor your heart rate.
If you’ve implemented the above suggestions, it’s time to start working out! However, keep a few things in mind when doing so.
Give yourself plenty of time to warm up and cool down by walking slowly or stretching gently. Then build up to a pace where you can continue for 5 to 10 minutes without getting too tired. As your fitness improves, gradually increase the time.
You don’t have to do all the exercises at one time. Shorter but more frequent sessions also have their benefits. Training in short sessions several times a day may fit your schedule better than a single half-hour session. Any activity is better than none. Get creative – perhaps your workout will include a variety of activities such as walking, cycling, or rowing, but don’t stop there. Also, go for a weekend hike with your family or friends.
Most importantly, however, listen to your body! If you feel pain, shortness of breath, dizziness or nausea, take an immediate break. Perhaps your workout is too intense. If you don’t feel well, allow yourself a day without exercise. Also, remember to strengthen your body with things like joint supplements and other vitamins.
Featured photo: Freepik