How to exercise correctly
People often think that exercising is only for those who want to lose weight. However, physical activity is necessary for each of us whether we are satisfied with our weight or not. The less our lives are active, the more likely that we will have to face some health problems. However, if we exercise a lot but do it incorrectly, the benefits of such activity might also be very poor. So how to exercise correctly? Here are some ideas that may help:
Plan your workouts. Decide how many times a week you will train? What time will you do this? How long will your workout last? And finally, what exercises will you do? Without having figured that out, it will be extremely difficult to find time for exercising (as it always was before). Furthermore, you will probably have to force yourself to exercise. That’s why having an accurate plan will ensure that your workout time will be used efficiently. Step by step effective exercising will move you towards your goal: you will become stronger, firmer, or lose some weight.
Start with warming up. Warming up is an integral part of every workout, that should take at least ten minutes each time. Warming up is necessary in order to avoid injury and prepare your body for higher loads and tempos. In addition, intense training requires cardio preparation, as unexpected physical activity is not good to your heart. It is recommended to do arm, knee, and ankle circles, squats, walking, torso twists, leg swings, etc. Also, it is useful to do stretching exercises that protect the muscles from trauma as well as relax them.
Do not train too hard. It is very important not to overdo it, nor to overestimate your potential. This is especially important when choosing sports equipment. Improper equipment selection can cause an injury that may require you to spend half a year on treatment. Therefore, for beginners who have not exercised intensively lately, it is advisable to start with resistance bands. For example, using pull up bands you can do exercises to train different muscle groups of your body.
Be attentive to your body. We have heard this saying many times. Still, it is important to repeat it once again. Even if you have a workout plan, motivation, and goal, you also need to consider your well-being. If you feel unwell or ill, the workouts will not be useful – they will weaken rather than strengthen your body. Therefore, when you feel unwell or ill, it is better to skip the workout in order to have some rest. Be careful, it should not become a habit or an excuse to postpone your workouts permanently.
After a break, get back to a lower level. If you used to train four times a week and then didn’t train at all for a week or two, then go back to a lower level. Walking, running, etc. can also be perfect to get back to the rhythm you had earlier. You may do only warm-up exercises on the first workout after a break. Using this piece of advice will help prevent your muscles including your heart from stress and unpleasant muscle pain after a workout. Therefore, always slowly return to your normal pace after a break.
Do not hurry. Rushing when doing exercises has more harm than good to your body. Sometimes you can see people running into a gym. In order to save time, they do not do any warming up or cooling down. Moreover, they rush doing exercises or lifting weights. Such an approach to exercise is not good. First of all, your body is in shock due to a sudden increase in exercise. Secondly, it can cause serious injuries. So, is it worth the risk? Such exercising is just an imitation.
Cool down properly. It is important not only to warm up before starting a workout but also to get cool down at the end of the exercise. Properly selected exercises allow you to relax after an intense workout, promote blood flow and reduce stress to your heart. Ideally, devote at least ten minutes for cooling down. You can then return back to work or other planned activities. What exercises should you choose? The ones you do for warming up fit perfectly.
Ask for help. This is the most important thing when planning a workout. Just as we can improve the condition of our body, we can also make it worse. That is why it is important to consult with professionals. Especially if you start to feel pain or discomfort in any part of your body after a workout. After all, pain is a red flag that your body notifies you that something is wrong. Do not ignore such signs. It is better to seek help or advice more often than to delay resolving a problem.