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Make an Exercise Routine
Exercises play an important role in maintaining health, but it can be difficult to determine how you can become more active. If you are not used to exercise, start slowly. Walk 10 to 15 minutes and work on walking or jogging for 30 minutes a day. Try adding strengthening exercises 2 or 3 days a week and consider increasing flexibility in yoga or pilates classes. While working, always listen to the limits of your body and ask your doctor for advice if you have health problems.
Adjust your routine to your experience level. Start slowly if you are not used to exercise and want to develop a training routine. As you gain more experience, gradually try to increase the intensity levels of your workouts.
Warm up for 5 to 10 minutes before training. When you warm up, you manage the muscles that you intend to exercise, but use less intense movements. For example, walk 5 to 10 minutes before starting or exercising on the lower body. When you swim, start slowly and increase your pace. Before exercising in the upper body, walk or run and take photos to increase your heart rate and blood flow.
Try aerobics for 30 minutes a day. In general, you should practice moderately intensive aerobics for at least 30 minutes every day. Examples are walking and running, running, cycling and swimming. If you train with moderate intensity, your heart rate should increase and you should breathe better. You must always be able to talk, but you must be tired enough not to be able to sing.
Record strength training at least 2 days a week. Strength training, also known as endurance training, involves the use of weights, tires or your own body weight to strengthen your muscles. If you are just starting out, try exercising with the upper and lower body one day a week. Over time, you gradually work out strength training in your weekly routine for 3-4 days.
Mix your routine to make everything interesting. Changing activities can help you not get bored, which can motivate you to stay on the right track. In addition, moving your workouts covers the entire body and helps prevent injury. For example, you can run on Mondays, train on Tuesdays, swim on Wednesdays, exercise on the lower body on Thursday, follow a yoga class on Friday, ride a bike on Saturday and take a walk. Sunday.
Walk for 5 to 10 minutes and relax after training. Wrinkles are, just like warming up exercises, lighter forms of exercise, with the aim of facilitating the hard work of your body to rest. Cool down by walking for 5 to 10 minutes and extend the muscles for which the training is intended.
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Get ready for home training
Home exercise has many benefits. It not only saves you time in the game, but also saves your membership costs. If you want to be appropriate, consider some important steps in your pursuit of home exercise, and
you can see successful results.
Set training regime. It is easy to terminate the job process if the routine is defined. Ideally, your training program should continue as long as you and your family are serious.
Choose a specific day and time for your training session (Monday, Wednesday and Friday at 7 am). Choose the best place for your home where you think the usual routine is the most comfortable exercise. Make sure you have enough space without annoying things. Stay disciplined. Do not be lazy just because you are at home.
Avoid interruptions. Try to train if there is no home or more to do, such as laundry, washing, etc.
You do not want to compete with your family as you continue your day-to-day activities; and small children tend to climb the whole body making push-ups and sit-ups. If you have a task in mind, you can use it as a reason not to exercise or end the session earlier than expected.
Create section. Prepare music and clothing for training at the beginning of your home workout.
Playing motivational music will help you to have thoughts and adrenaline. If you prepare yourself as if you are going to the gym, you are more motivated to exercise and possibly get a good job. You will also start blaming yourself if you are dressed for your workout, but you sit down and avoid training otherwise.
Stay hydrated Always bring a bottle of water while you exercise, even at home. Do not think that you drink when you thirst, because you can not be disciplined.
Hydrated balance is important for work. It replaces the moisture lost in the sweat and helps you save energy. A good time to drink water is during a break between exercises. For example: if you’re doing two rows of 20 squats, you drink after 20 and 20 after the last one.
A healthy diet. It is very important to maintain a healthy diet during training. Eating healthy snacks is at least 45 minutes before you can provide training and strength to your body needs. For healthy snacks, limit yourself to a group of foods containing carbohydrates and proteins. An example can be a toast with peanut butter.
Understand if effort suits you. Some say that stretching out before exercise is the best way to relax the muscles of the body and can help prevent injuries. However, many people will discuss it and say that deployment does not reduce the risk of damage. The purpose here is to understand your body.
Running is a great way to stay in shape and have fun – on the contrary, it becomes trendy. However, it is important to do it with the right techniques. You want to join the crowd, but do you do it right? Learn to stay strong and prevent injuries with this guide. Here are some other resources that will get you started.
Establish a basic level of fitness. If you start from scratch, pull through the front door and in the first 10 kilometers, you will leave yourself frustrated, angry and so sick that you will not do it anymore. In other words, do not bite more than you can chew. If you start running without a previous exercise, you could hurt yourself and stop before you start.
Get good running shoes. Research indicates that walking barefoot causes much less injury than running with even the most imaginative running shoes. However, you can not walk everywhere without feet, unless after a child or a ball, they do not ride unexpectedly. So find shoes that can simulate walking without feet. If you are ready to release shoes (Vibram), more power for you, but there are many minimalist running shoes without sleeves.
It’s hot. The last thing you want is a splint, hamstring or other injury to avoid. Take five or ten minutes before running to warm up. However, that does not mean effort. In fact, the previous traits can hurt you!
Make sure the media is relaxed. Make sure your body is liquid and relaxed, but not curved. Try to keep your shoulders and arms relaxed while holding your arm.
Breathe deeply and deeply. The most important thing is that you breathe at a pace that provides a constant supply of oxygen to your body. Instead of becoming a chest, do not enter the stomach. Make a conscious effort to fill your stomach using the diaphragm. You will have more oxygen and your muscles (including the heart) will be less tired.
Look forward Make sure your head is in a neutral position, without looking up. See about 35 feet in front of you if you run more than 400 meters in length. If you are on the treadmill, try not to lower your eyes on the control; put the tension behind you.
Learn to move your hands. Make sure your elbows are at a 90-degree angle to your body. Use a distance of 110 degrees for long distances (except when working in the hills). Swing each arm in time with the opposite foot; This gives you momentum and prevents your body from twisting.
Keep your hips forward. Act as if a rope was attached to your waist and someone was slowly pulling you forward. Avoid turning sideways or sideways.
Improve your pace. It aims to hit the ground about 185 times per minute. The easiest way to do this is to minimize the time spent on the ground. If you are on a light run or run away from the crowd, it’s up to you – do not be too hard, you hurt yourself!
Check how to land on your feet. Keep your feet in the ground while running. Try to replicate when you leave for your real race at the gym or on the course.
Remove and stretch. Before finishing the training, slowly crush the running and jogging run for about 5 minutes. This allows the circulation and breathing to become normal after the race, minimizing the work your heart has to do.
Determine your requirements
Consider the surface you are running. This will have a great impact on the type of footwear that suits your legs. For example, if you run a flat track or course and offer a grip, you do not need more traction on your shoes.
Identify the kind of race you will perform. It is important not to buy sports shoes that are not designed to run. There are many categories of shoes, such as training shoes or walking shoes, although they are not suitable for indoor, track, cross country, sprint or long distance. walk.
Get professional tests for your feet. Many specialized specialty stores now have the convenience of learning your walk (how you walk / run) and your foot type. This helps you know if you need support to keep your feet from scrolling inside the house (also known as pronation). Although there are many types of legs.
Take your weight. The more weight you are, the greater the impact between your feet and your floor. Increasing the effect may require you to buy shoes with additional support, although your feet are neutral and you are generally not advised in this way.
Consult a physician about physical injuries and disabilities. You may experience injuries that affect your travel or physical disability. At the same time, you should check with your doctor the type of shoes that will offer the best support and best walking experience with you.