EXERCISE
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| Exercise |
Exercise is the most important part of staying healthy,
but how can it be more active, it can be a little difficult task to find out.
If you do not have a habit of physical activity, then start slow. Go 10 to 15
minute walk and go fast-fast while
walking to your office or 30 minutes of jogging every day. Exercise 2 or 3
stringing each week, and try to increase your flexibility by exercising Yoga or
Pilates. Whenever you work out, keep your body boundaries in mind and if you
have any kind of medical problem before, then consult your doctor once for
sure.
Methods:
1. Preparing an Exercise Routine:
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| Exercise routine |
(a) Make your routine according to your experience level
If you do not have a
habit of doing physical activity, and you want to prepare an exercise routine,
first start it slowly. As you experience the Experience, then try to increase
the intensity level of your workouts gradually.
- For example, start by walking 10 to 15 minutes at a time. After 1 to 2 weeks, try to do it for about 30 minutes. Try to increase your speed too. If you want you can start walking up to 1/2 mile (0.80 km) in 15 minutes, then gradually start walking up to about 2 to 3 miles (3.2 to 4.8 km) in 30 minutes.
- When you do stringenting exercises, try initially 2 sets of 8 repeating (i.e., 8 push-ups). Then continue to add 1 or 2 extra extrapolutions every week, as long as you do not reach the set of 12 to 14.
(b) Warm up for about 5 to 10 minutes before workout
When you warm-up, then target your minds with which you are
going to make exercise, but use a little intense movement. Do it. For example,
do jogging or walking for approximately 5 to 10 minutes before doing any of the
following exercises of the lower part of the body.
- If you are swimming, then do it gradually, then increase your speed. Before workout on the upper part of your body, walk or jog and jump lightly to increase your heart rate and increase blood flow.
(c) Approximately 30 minutes per day, for aerobic exercise
It is believed that
you must remove approximately 30 minutes to perform fast-fast aerobic exercises
everyday. Examples include walking and jogging, running, cycling and swimming.
- When you are exercising at a high speed then your heart rate should increase and you will be breathing heavily. You may still be able to speak, but your breath will be so closeness, that you can not sing if you sing at this time.
- One thing to remember is that you can divide your workout times into smaller parts and work on them throughout your entire day. If you do not have the habit of exercising, you can make it easy for you to become active for about 5 to 10 minutes at a time.
(d) Be sure to include at least 2 days of strength training in the week
Strength Training, also known as Registry Training, includes
free weights to strengthen your muscles, Resistant bands, or your own body
weight is used. If you are just starting now, please do one day in the upper
body and lower body workouts a week. Over time, gradually include 3 to 4
Strength training days in your weekly routine.
- A simple slow upper body workout consists of 2 sets of 30 second planks and 2 sets with cranes, push-ups, and 12 repeats of dumbling shoulder press.
- To strengthen your feet, there are 2 sets with squats, Glute bridges, 12 repetitions of calf raises and lanzes.
- Generally, you should rest between any set for approximately 30 to 60 seconds. If you want to increase muscle power and you are lifting high-intensity weight, then resting it for about 3 minutes can give you very good results.
- If you want you can go straight to your gym or go to a gym located near you, through the Renaissance machine, train training.
(e) To make things fun, keep making changes in your routine
By changing your
activities, you will save yourself from being bored quickly, which will help
you keep in your direction. Apart from this, changing your workout will keep
your whole body in it and you will avoid any kind of injury.
- For example, if you can do jogging on Monday, then you need to swap the upper body strength training, Wednesday swim laps, then do lower body workouts on Thursday, yoga classes on Friday, cycling cycling on the Saturday and Sunday Can also go on a light walk.
- During the days of strong training, doing a quick walk, warming up and resting, performing your daily aerobic exercises, jumping jacks, or jumping the rope. Jumping on the stairs and walking on the walk during your lunch break, you can help get 5 or 10 more minutes of aerobic exercise in one day.
- Avoid working on the same kind of muscle group for 2 days at once. For example, do not press biceps curls and shoulder press even after one day. Mussels take time to recover and there may be any damage due to excessive work on them.
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(f) Walk for 5 to 10 minutes and for cool down, stretch after workout
Cool down like
warm-up exercises are the best type of exercise, in which your body is hard
workout, bringing it to rest It has ease. Cooling down 5 to 10 minutes while
walking and stretching your body's muscles, on which you are going to work out.
- Stretch special issues for approximately 30 to 60 seconds. For example, you can stretch 3 to 4 quad for one foot and hold each stretch for 10 seconds.
- Do not stretch before exercising, there is a risk of injury. Stretch after the exercise, while your muscles are warm, it can help them recover and increase your flexibility.
2. Getting Aerobic Exercise
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| aerobic exercise |
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3. Learning Strengthening Exercises
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| strengthening exercise |
4. Boosting Your Balance and Flexibility:
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| balance and flexibility |
(a) Stretch your worms after warming up
You should only
stretch the same muscles which are active and have blood flow increased.
Stretching cold, dull muscles increases the chances of injury. Whenever you
stretch, instead of moving, pulling one breath in the position of the stretch
while dragging the breath, and breathing out while holding a position.
- To stretch your hamstrings, put your feet in front of you, sit on the floor Try to touch the thumb of your leg, do it till that time, unless you feel a stretch on the back of your feet. Hold this stretch again for 15 to 20 seconds.
- To stretch your quads, stand up and use a chair or wall for support. Take your right foot towards your back, hold your right thumb with your right hand and then drag it comfortably until you realize a stretch in front of your thighs. Hold it for 15 to 20 seconds and repeat it again for your left foot.
- For a simple shoulder stretch, gradually drag your right elbow towards the shoulder opposite to your body, until you feel your stomach on your right shoulder and back. Hold it for 15 to 20 seconds, then repeat it for your second arm.
- Stand in front of the wall and drag your calves (calves, feet), then place your palms in front of the height of your shoulders. Straighten your arms and keep legs on the ground, push your right leg back and tilt your left knee slightly. Press the wall until you find a stretch on your right leg, hold this pose for 15 to 20 seconds, then repeat it for the next side.
(b) Start Yoga
In addition to increasing balance and flexibility, Yoga can
increase your attention and can help to keep your stress level low. If you want
to go to local gym, go to a community
centre or go to a Yoga studio to class, or practice it with the help of
online or DVD guide in your own home.
- From yoga to tai chi, group class is the best way to stay connected to any exercise routine. By adding a little social touch to it, it seems even more fun to stay active and to keep yourself connected to this routine, you will also need a lot of it.
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(c) Try Pilates
Pilate is an art of
movement that is inspired by yoga and dance, which together make aerobics,
balance and flexibility training. Just like Yoga, to practice it, look for the
Pilates groups around you, or go to a local gym or studio and do a class.
- Well, such group classes can always keep your routine fresh, but if you want you can also search for Pilate's DVD or online video guide.
(d) Dance Stay Active
From ballet to
flamenco, dance is the most strict way of exercise. It can increase your
flexibility, give you aerobic or endurance training, and also can improve your
body coordination. Look for a group around you for its practice, or look for a
gym or join your own community centre.
- Learning to dance or going to a dance class can be great fun, but if you want you can dance by putting your favorite music in your own home, and then with your desire.
(e) Include Tai Chi in your exercise routine
Tai Chi is a Chinese
martial art, which includes some parts of the slow movement. It can help to
improve your balance, flexibility and meditation, as well as good for managing
stress. As it involves a very slow pace of exercise, so if you are an elderly,
you have a medical problem, or just have any injury to you, then it may prove
to be good for you.
- Go to any of the gyms or studios you have in your Tai Chi class or find online video guides.
5. Making a place for exercise in your busy schedule
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| schedule |
6. Exercising Safely
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| exercise safely |
Advice:
- During music, listening to music can be a great way to keep you motivated and keep you entertained.
- Exercise routine stability is very important. In such a short span, you will see the result. Make the exercise a normal habit and focus on maintaining your healthy routine.
- It is impossible to use special exercises to reduce the weight present on any part of the body. As such, abs and quad exercises will not reduce the weight around your stomach or thighs. If you want to reduce the weight of all your body, then you have to burn more calories than your calorie intake.
- The aim of the exercise is to make you happy, not to look like a person in the magazine. Try to adopt good health habits and for all the efforts you make on your side, patch your back.
- If you are a teenager or younger, your body is still growing and perhaps some exercises can be harmful for your bones and joints. If you want to practice stretch training, take advice from your doctor to stay safe in it.
Warning:
- If you do not have a habit of doing physical activity or you have a medical problem, then consult your doctor to do the exercises. If you are just recovering from an injury, consult a doctor or a physical therapist.
- Do not exercise when you are suffering from muscle or giant, nor do not exercise alone at the same muscle group for 2 days.
I hope that all of you will like this article and gain a lot of knowledge and benefits about EXERCISE in our daily life.
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