Regular exercise is one of the best things you can do for your health.
In fact, you will begin to see and feel the benefits of continued physical activity on your body and health (before you start working out, I suggest you read this article).
However, daily exercise requires a lot of determination, and long-term adherence requires discipline.
Regular exercise has been shown to significantly improve your health.
Its key benefits include helping you achieve and maintain a healthy weight and muscle mass, and reducing your risk of chronic disease.
Besides, studies show that exercise can improve mood, boost mental health, help you sleep better, and even improve your sex life.
That's not all. It can also help you maintain good energy levels.
In short, exercise is powerful and can help improve your life.
Exercise can help improve intellectual function, reduce the risk of chronic disease, and manage weight.
Common Types of Exercise
There are many kinds of sports, and it is important to choose the one that suits you.
Cardio- The core of any fitness program should include some form of sustained exercise. Such as swimming, running and dancing.
Strength- These exercises help increase muscle strength and strength. Examples include resistance training, plyometrics, weight lifting, and sprinting. Strength training usually requires some equipment assistance, such as workout benches, dumbbells.
Aerobics- These movements are usually performed without gym equipment and use large muscle groups. They are done at a moderate aerobic pace. Examples include lunges, sit-ups, push-ups, and pull-ups.
High-Intensity Interval Training (HIIT)- This type of workout consists of repetitive high-intensity short bursts followed by low-intensity workouts or rest periods.
Boot camp- These are time-based, high-intensity circuits that combine aerobic and resistance exercises.
Balance or stability exercises
- These exercises are designed to strengthen muscles and improve coordination. Examples include flexibility in Pilates, Tai Chi poses, and core strengthening exercises. These types of exercises help muscles recover, maintain range of motion, and prevent injury. Such as yoga or individual muscle stretches.
The above activities can be carried out individually or in combination. The important thing is to do what works best for you and have fun with it.
How to Get Started
Before starting a new exercise program, it is necessary to consider a few things.
1. Check your health
It's important to consult with your healthcare provider and get a physical exam before starting an exercise routine.
This is especially important for those who are new to vigorous physical activity.
Early screening can uncover any health problems or conditions that could put you at risk of injury during exercise.
It can also help you optimize your workouts, making it easier for you and your personal trainer (if you choose one) to understand your limitations and create an exercise program tailored to your specific needs.
2. Make a plan and set realistic goals
Once you decide to start exercising regularly, try to develop a plan that includes achievable steps and goals.
One way is to start with a simple and easy plan. You can then continue exercising as your fitness level improves.
For example, if your goal is to run 3 miles, you can start with a plan that includes sprints.
Once you can complete these sprints, increase the distance until you can run the full 3 miles in one session.
Starting with small achievable goals will increase your chances of success and keep you motivated every step of the way.
Before you start exercising, do a health check and create a plan with realistic goals. Then, incorporate exercise into your routine and make it a habit.
3. Make it a habit
Another key factor to exercise success is sticking to your routine.
If people develop a habit of exercising and exercise regularly, it is easier to maintain the exercise habit in the long term.
A review of studies concluded that replacing an unhealthy habit with a new healthy one is an excellent way to maintain it long-term.
Also, creating a schedule or exercising at the same time every day is a great way to keep your routine going and keep it going.
For example, you can make exercising a habit and plan to do it first thing after get off work or in the morning every day. It's important to choose a time that works best for you.
It is recommended to exercise at least 150 minutes per week. However, it is important to start slowly and allow your body to rest from time to time.
A Sample Workout Plan for Your Week
Below is a simple and easy one-week workout plan that requires no equipment and only takes 30-45 minutes a day to complete.
This program can be adjusted according to your fitness level and scheduled according to your time.
Monday: 40 minutes of moderate jogging or brisk walking.
Tuesday: One day off.
Wednesday: Take a 10-minute brisk walk. Then, complete the following loop, resting 1 minute after each set, but not between workouts, and doing a stretch at the end.
- Circuit 1: 3 sets of alternating 10 lunges, 10 push-ups, 10 sit-ups per leg
- Circuit 2: Alternate 3 sets of 10 pushups, 10 jumpers, and 10 air squats
Thursday: One day off.
Friday: 30 minutes of cycling or moderate jogging.
Saturday: One day off.
Sunday: Run, jog or walk for 40 minutes.
Some Tips for Beginners
1. Stay hydrated
Drinking plenty of water throughout the day is essential to maintaining healthy body hydration levels.
Hydration during exercise is essential for optimal performance, especially when exercising in the heat.
Plus, hydrating after a workout can help you recover quickly and be ready for your next workout.
2. Optimize your nutrition
Make sure to eat a balanced diet to support your fitness program.
All food groups are necessary to maintain healthy energy levels and get the most benefit from exercise. Carbohydrates are vital because they fuel your muscles before exercise.
Post-workout carbohydrates are also important to replenish glycogen stores and help muscles absorb amino acids during recovery.
In addition, protein helps improve muscle recovery after exercise, repair tissue damage, and increase muscle mass.
Finally, eating healthy fats on a regular basis has been shown to help burn body fat and maintain muscle fuel during workouts, keeping your energy going for longer.
3. Warm up
It is important to do warm-up exercises before exercising. Doing so can help prevent injuries and improve your athletic performance.
It can also help improve your flexibility and reduce post-workout pain.
Start your workout simply by doing some cardio exercises like arm swings, kicks and walking lunges.
Alternatively, you can warm up by doing some simple exercises you plan to do. For example, walk first and then run.
4. Cool down
Cooling is also important because it helps your body return to normal.
Taking a few minutes to calm yourself down can help restore normal breathing patterns and even reduce the chances of muscle soreness.
Some relaxation methods include brisk walking after cardio or stretching after resistance training.
5. Listen to your body
If you're not used to exercising every day, pay attention to your limits.
If you experience pain or discomfort during exercise, stop and rest before continuing. It's not a good idea to live with pain because it can cause harm.
Also, keep in mind that working out harder and faster is not necessarily better.
Taking the time to exercise can help you maintain and get the most out of your workout plan in the long run.
Be sure to stay well hydrated, eat a balanced diet, warm up before exercise, cool down after exercise, and follow your body's instructions.
How to Stay Motivated and Keep You Going
The key to staying active and making exercise a habit is to have fun while you do it. This helps you not be afraid to exercise.
Like the workout plan recommended above, you can mix activities while keeping it interesting. When you upgrade your workout plan, you can buy a weight bench to start strength training.
If you can and want to go, attending a gym or taking a virtual fitness class like yoga or Pilates, hiring a personal trainer, or participating in team sports are all great ideas to help increase motivation and fun.
Exercising in groups or with friends can also help you stay accountable and motivate you to stick with your exercise program.
Additionally, tracking your progress, such as logging your weightlifting level or logging your running time, can help you stay motivated to improve your personal record.
To keep you motivated, try mixing up your workouts, joining a gym, or participating in a team sport.
Be sure to record your progress.
Starting a new exercise program can be a challenge. However, having real goals can help you maintain your fitness routine over the long term.
There are many different types of physical activity to choose from. Find some that work for you, and make sure to change them up occasionally.
The goal is to start slowly, build your fitness level, and allow your body to rest to help prevent injury.
Tracking your progress or taking some virtual group classes are examples of actionable steps that can help you stay motivated and achieve your goals.
It's also important to eat a healthy diet and stay hydrated on a regular basis, and check with your healthcare provider to monitor your health.
So what are you waiting for?
Start exercising today!
Do you really want to exercise? Do you think this part of the expenditure is reasonable? We would love to see your thoughts in the comments section.
(——The suggestions and conclusions listed in this article are all extracted from relevant research reports. If you have any details, please leave a message in the comment area)