Exercises are an important part of staying healthy, but finding a way to increase your activity can be difficult. If you are not used to exercising, start slowly. The walk takes 10-15 minutes and you walk or run for 30 minutes every day. Try adding strengthening exercises two or three days a week and consider increasing flexibility in yoga or pilates classes. During exercise, always listen to the limitations of your body and ask your doctor for advice if you have any health problems in the past.
How to Exercise : Create a training program
Customize your routine to your level of expertise. Start slowly if you are not used to exercising and want to develop an exercise routine. As you gain experience, gradually increase the intensity of your workouts. During strength training, start with 2 sets of 8 repetitions (for example, 8 pumps). Then add 1 to 2 extra reps per week until you can set from 12 to 14.
Warm up for 5 to 10 minutes before training. During warm-up, focus on the muscles you want to exercise, but use less intense movements. For example, walk for 5-10 minutes before running or training the lower body. If you are swimming, release slowly and accelerate. Before training the upper body, walk or run and make light jumps to increase heart rate and increase blood circulation.
Try aerobics for 30 minutes a day. In general, you should do moderate aerobics for at least 30 minutes a day. Examples are fast walking and running, running, cycling and swimming.
Remember that you can divide the training time into parts and spread throughout the day. Activity for 5 or 10 minutes at a time is a good way to move into physical exercise if you are not used to it.
Perform strength training at least 2 days a week. Strength training, also known as strength training, means that you use weights, bands or your own weight to strengthen your muscles. If you start, it is best to train 1 day a week at the top and bottom of the body. Over time, you gradually train 3 to 4 days of strength training in your weekly routine.
Shuffle your routine so that everything is interesting. By changing your actions, you avoid boredom, which can motivate you to stay on the right path. In addition, changing the training will affect the entire body and help prevent injury. Do not focus on the same muscle group for two consecutive days. For example, do not use biceps curves or shoulder compression in the following days. Muscles need time to recover, and overload can lead to injury.
Walk for 5-10 minutes and relax after workout. Cooling, just like warm-up exercises, is a lighter form of exercise that is designed to calm the body from hard work to rest. Cool while walking for 5 to 10 minutes and lengthen the muscles for which the training is directed.