It is a known fact that a consistent fitness routine has many health benefits, which includes weight control and reducing your risk for several chronic health conditions, such as the cancer, diabetes and cardiovascular diseases. Yet, according to the American Council on Exercise, only 1 in 4 Americans gets the recommended amount of daily exercise, 30 minutes of moderate activity most days of the week or 20 minutes of activity. intense activity three days a week.
Take Preventive Measures
It is imperative that you check with your doctor before you start to start any type of fitness program, especially if you have any medical conditions , such as diabetes, heart disease or hypertension. Your doctor is able to assess your general health and make available to you any limitations that may be necessary.
The right kind of shoes or clothing for the activity should be worn to end the many fitness injuries that occur daily when we are not properly informed. The shoes must be specially designed to support your foot type, for the activity you want to do. Be dressed with clothes made of fabric designed to wick sweat away from your body. Wear protective equipment, such as helmets and kneepads, for activities that may be more common, such as cycling, skating or skiing.
The more active you are, the more liquids you need, according to Northwestern Health Sciences University. During an hour of exercise, you can lose 1 qt. of water, so it is important to drink plenty of water, which is considered the best fluid replacement during exercise, before, during and after your workout. Two cups of water about two hours before exercise is sufficient, suggests the American Council on Exercise, as well as 6 to 8 oz. every 20 minutes during exercise. If you are exercising longer – 45 to 90 minutes – consider a sports drink containing electrolytes to replace the ones your body has lost.
do not do too much
loss of muscle mass and relief of muscle and joint pain, too much of a good thing can be harmful. The American Academy of Orthopedic Surgeons suggests that 30 minutes of moderate exercise, such as walking or cycling, provide you with many health benefits, contrary to earlier beliefs that you had to do vigorous exercises to harvest fruits. And while moderate intensity is best, low-impact exercise is also beneficial.
You are preparing for failure if you think you can start a fitness routine and train vigorously the first time you enter the gym. Instead, be aware that you will have to take things slowly, especially if you have not exercised in the past or if it has been a long time, according to Family Wellness Online. Getting in shape and being able to do the vigorous activities you want to do will take time and commitment, so be patient with yourself and do not expect too much at first.