Planning to start exercising? Know some important things


Obesity is one of the most neglected diseases in the world today. Exercise is the most effective way to avoid obesity. Regardless of obesity issues, exercise is one of the most effective ways to keep anyone healthy. Exercising habits will play a big role in your physical health as well as mental peace. Exercising is not just a hobby, it is a practice. You've made a plan to start exercising, but sticking to it requires determination and some long-term planning. If you are interested in exercising, then in the beginning, know the details of what you need in this article-

Why is it important to plan the beginning of exercise and why?

It is very important to have a clear idea of the goal and purpose behind the activity, not just exercise, but any activity. So before you plan to exercise, you need to know why you are exercising. Most importantly, regular exercise will keep your body healthy. At the same time, exercise habits can be beneficial in many complex diseases (obesity, diabetes) including weight balance, muscle building. Also, according to the results of research, exercise can improve your mood, which is very helpful in overcoming depression. You will get the benefits even during sleep.

How to start?

If you have a long-term plan for exercise, some things must be checked in advance. For example-

A proper understanding of own health

Although many people neglect this matter, it is necessary to consult a doctor before starting exercise. It is especially useful for those who plan to do heavy and strenuous exercise. At the same time, it will make your daily exercise routine more effective. A doctor's advice can also be helpful for you and your trainer. Because, as a result, you will easily get an idea of what kind of exercise you need or how much your physical capacity is on a daily basis.

Plan and set a realistic goal

Once you've decided to exercise regularly, you need a specific plan. A plan that must set goals that you can realistically achieve. It is best to set small goals in the beginning. The goal can be increased later as your health improves. Let's say your goal is to run 5 km. In this case, first set some small goals. These types of small goals will increase your chances of success as well as give you enough motivation to move on to the next goal. Build a habit To get the full benefits of exercise, make it a habit. If one is able to make exercise a habit or continue with the same routine for a long time, the chances of success are greatly increased. A study shows that if you can replace an unhealthy habit with a relatively healthy one, it is a great way to maintain it for a long time. Also, having a routine or getting into the habit of exercising at the same time every day is a great way to build your habit and keep it going for a long time.

Sample one week exercise list

Monday: 40 minutes of jogging or brisk walking at a moderate pace

Tuesday: Rest

Wednesday: Ten minutes brisk walk. Then the following exercises in succession- Cycle 1- 3 sets of 10 lunges per leg, 10 pushups, 10 situps Cycle 2- 3 sets of 10 chair dips, 10 jumping jacks, 10 air squats

Thursday: Rest

Friday: 30 minutes of cycling or running at a moderate pace

Saturday: Jogging, running or walking for 40 minutes

Some tips for starting exercise and beginners:

Drink enough water

Drinking enough water throughout the day is very important to maintain water balance in the body. For maximum benefit, water can be consumed between exercises. Especially when the temperature is high. Also, drinking water after exercise can help your body recover from fatigue and prepare you for the next workout.

Focus on nutrition

 In order to get the proper results from your exercise program, you must pay attention to a nutritious diet. Focus on eating a variety of foods to give the body enough energy, as well as the benefits of exercise.

As such, carbohydrate intake is very important. This is because it gives your muscles enough strength before exercise. Carbohydrates also play a role in replenishing glycogen depletion and amino acid absorption immediately after exercise. Also focus on getting enough protein after exercise to build muscle or repair any tissue loss.

In the end, we have to say about love food. Consuming moderate amounts of lean foods regularly will help you shed stored fat and keep you active longer.

Warm up

Warming up before starting exercise is very important. A light warm-up will keep you away from injury as well as help increase your performance. At the same time, it is possible to increase the endurance of the body and relieve pain through warm-up. You can start your exercise with some simple activities. Like swinging or lunging. Alternatively, the exercise you want to do can be done lightly

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