NEWS & TRENDS

10 tips for a successful exercise program

Proper eating habits along with a well-designed exercise program are essential to physical fitness. Keeping fit not only allows for better performance of daily activities but also provides a better quality of life.

Adapting a program to your needs will help keep you active as well as stay true to your fitness in the gym.

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HEALTH

It is important to see your doctor before beginning an exercise program if you have been inactive for several years. Your doctor will assess your ability to perform a regular exercise regimen. Many health problems require medical authorization before beginning an exercise program. These conditions include heart problems, muscle or tendon problems, family history of stroke, shortness of breath, arthritis and other bone diseases, and high blood pressure.

GOALS
Evaluate your goals before putting on an exercise program. If your goal is to gain muscle growth and strength, it is recommended to add a routine weight to your program. If your goal is to achieve better endurance, add a cardiovascular routine. If you are training for a sport or a maranton, make sure that the program focuses on the elements required to help you stay competitive. If we want to achieve a particular physique, put inspiring photos of your desired physique to help you keep track of the goals of your exercises.

KNOWLEDGE
Look closely at all the components of your fitness to make sure your program includes all the essential parts. According to the President’s Board of Physical Activity and Sport, there are four known basic components of fitness. The first component, cardiorespiratory endurance, focuses on delivering oxygen and nutrients to body tissues. The second component, muscle strength, focuses on the ability of muscles to exert force. The third component, muscular endurance is the ability of a group of muscles can withstand repeated contractions or apply force against the objectives set. The last component is flexibility, focusing on the ability to exploit the possibilities of joint movement as optimally as possible.

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COMMITMENT
Once you make the decision to include exercise as part of your daily routine, you must now commit yourself to doing it every day. You should take it as usual, like brushing your teeth or washing your face. Remember that you must be patient with the process. If you have been inactive for a while, it is best to start slowly. The key is to stick with it.

CALENDAR
Scheduling your exercise regime around your daily activities can be tricky. Other commitments such as family and work can be difficult to schedule your activities. Try to schedule your exercises when you are less likely to be interrupted by other circumstances. Exercising early in the morning is a good option for those who like to feel full of energy before starting the work day. Others prefer to exercise at night as a change of pace to finish the day. Exercising at that time of day can be a good way to release stress and tension. exercising during a hot climate is not advisable as this can lead to excessive stress in the circulatory system.

DRESS
The clothing you wear during the exercise is considered almost as important as the exercise itself. Exercise clothing must be made of breathable fabrics. Elastic fabric such as elastane is recommended, as it facilitates movement. Workout clothing should also be comfortable and a proper temperature. Since exercise generates heat in the body, light-colored clothing is cooler in summer when it reflects the sun’s rays. Darker color clothing is considered warmer for exercise during the winter months. Avoid wearing clothing made of plastic or rubber fabrics, as these materials interfere with proper evaporation of perspiration. Equally important is the footwear. The shoes must be strong,

RESPONSIBILITY
To help you maintain your responsibilities to your exercise program, ask a family member for a friend to accompany you. Consider joining a gym class. The social aspect of the fitness classes makes the exercise more enjoyable and makes you part of a social circle of gym. Create a training journal and write all your exercises. Keep track of your process, which includes completed or unfinished exercises, or time spent on each exercise. Writing your reactions or feelings to the exercise at the same time can also be a useful way to keep yourself accountable.

HEATING AND COOLING
Before exercising, you should always use five to ten minutes of warm-up to help prepare your muscles and joints for exercise. Lifting your knees, making arm circles, walking or jogging are good ways to warm up. Movements that are low intensity are recommended for heating. Cooling after exercise is just as important for your exercise program. It is recommended that you cool for at least five to ten minutes after your training session.

HEART RATE
Track your heart rate as a way to control the intensity level of your training sessions. To improve your cardiovascular fitness level, do exercise that raises your heart rate to a specific level and maintains it for at least 20 minutes. This heart rate is known as your ideal heart rate.

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NUTRITION
Proper nutrition is not only an adjunct but is also essential for any exercise program. Eating a well-balanced diet of protein, fiber, fruits and vegetables ensures that you get enough energy to perform and complete your workouts effectively. Not eating enough calories can cause you to block during training. Depending on the goals of your physical condition, it might be a good idea to take a protein shake or a recovery drink after your workouts to help muscle recovery. Fruits at the upper end of the glycemic index, such as bananas and grapes, are also acceptable choices for post-workout nutrition.

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