What is exercise
A subcategory of physical activity that is planned, structured, repetitive, and purposive in the sense that improvement or maintenance of one or more components of physical fitness is the objective.
The common type of exercises
Aerobics
Usually the core of any fitness program, it includes periods of continuous movement. Examples include swimming, running, and dancing.
Strength
Helps increase muscle power and strength. Examples include resistance training, plyometrics, weight lifting, and sprinting.
Calisthenics
Basic body movements are done without gym equipment and at a medium aerobic pace. Examples include lunges, sit-ups, push-ups, and pull-ups.
High-intensity interval training (HIIT)
Includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
Boot camps
Timed-based, high-intensity circuits that combine aerobic and resistance exercises.
Balance or stability
Strengthens muscles and improves body coordination. Examples include Pilates, tai chi poses, and core-strengthening exercises.
Flexibility
Aides muscle recovery maintains a range of motion and prevents injuries. Examples include yoga or individual muscle-stretch movements.
How to start a workout plan
Check Your Health.
Consult a physiotherapist or doctor before starting the workout.
- especially those who are not used to strenuous physical activities
- and People over 45 years.
An early checkup can detect any health problems or conditions that could put you at risk of an injury during exercise.
Make a Plan and Set Realistic Goals.
Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.
One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your Exercise level improves.
Make It a Habit do exercises regularly.
A review of studies concluded that replacing an unhealthy behavior with a new healthy habit is a great approach to maintaining it in the long term
Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last.
Exercise Guidelines for Beginners
Stay Hydrated
Drinking fluids throughout the day is essential for maintaining healthy hydration levels.
Replenishing fluids during exercise is important for maintaining optimal performance, especially when exercising in hot temperatures.
Moreover, hydrating after your workout can help you recover and get you ready for your next training session.
While exercising, The American Council on Exercise recommends drinking,
️Seventeen to 20 ounces (500-600 ml) of fluid, 2 to 3 hours before working out
️Another 8 ounces (237ml) 20 to 30 minutes before starting your workout.
️Seven to 10 ounces, (200- 295ml) every 10 to 20 minutes while exercising.
️Eight ounces (237ml) post-workout.
Optimize Your Nutrition
Ensure to consume a balanced diet to support your fitness program. All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbs are particularly important, as they can fuel your muscles before exercise.
Carbs are also important after exercise to replenish glycogen stores and assist the absorption of amino acids into your muscles during recovery.
Additionally, protein improves muscle recovery after exercise, repairs tissue damage, and builds muscle mass.
Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer.
️Pre-workout meal
It’s recommended to consume a full meal 2–3 hours before exercising.
️Carbs help for high-intensity exercise
️Fat helps with less intense workouts.
️Proteins improve muscle protein synthesis and aid recovery.
A post-workout meal
Should get within 45 minutes of exercising.
️Consuming a ratio of 3:1, carbs to protein will enhance glycogen storage and muscle protein synthesis.
It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.
Warm-Up
It’s important to warm up before your workout. Doing so can help prevent injuries and improve your athletic performance.
It can also improve your flexibility and help reduce soreness after your workout.
Simply start your workout with some aerobic exercises like arm swings, leg kicks, and walking lunges.
Alternatively, you can warm up by doing easy movements of the exercise you are planning to do. For example, walk before you run.
Cool Down
Cooling down is also important because it helps your body return to its normal state.
Taking a couple of minutes to cool down can help restore normal blood circulation and breathing patterns and even reduce the chance of muscle soreness
Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.
Listen to Your Body
If you’re not used to working out every day, be mindful of your limits.
If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries.
Also, remember that working out harder and faster is not necessarily better.
Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.
How many exercises Should You Do?
The American College of Sports Medicine’s current recommendations for physical activity includes at least 150 minutes of moderate aerobic exercise per week.
These 150 minutes can be configured any way you want. For example, you can do a 30-minute workout five times a week or a 35 to 40-minute workout every other day.
However, recent studies have shown that packing this minimum requirement into one or two training sessions per week can be as beneficial as spreading the sessions throughout the week.
Overall, it’s important to start slowly and increase the intensity as you build your fitness level up. Lastly, even though a daily amount of physical activity is needed for good health, allowing your body to rest is important too.
Not letting your body recover from the stress of exercise increases the risk of injuries, such as muscle strains and stress fractures, and can result in overtraining syndrome (OTS).
Exercising too much can also weaken your immune system and increase your risk of infection, hormonal imbalances, depressed mood, and chronic fatigue.
How to get motivated by yourself
Start small and build momentum.
It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals.
Make it automatic with triggers.
Triggers are one of the secrets to success when it comes to forming an exercise habit. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction.
Reward yourself.
People who exercise regularly tend to do so because of the rewards it brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards.
Choose activities that make you feel happy and confident.
If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.
How to make the workout more enjoyable
Think outside the gym.
There are many exercise alternatives to weight rooms and cardio equipment.
But you may need to think beyond the standard running, swimming, and biking options. e.g. hiking, gymnastics, martial art
Make it a game.
Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting.
Pair it with something you enjoy.
Think about activities that you enjoy and how you can incorporate them into an exercise routine. Watch TV as you ride a stationary bike, chat with a friend as you walk.
Make it social.
Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing.
Try a mindfulness approach.
Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. By really focusing on how your body feels as you exercise the rhythm of your breathing, the way your feet strike the ground, your muscles flexing as you move, even the way you feel on the inside you’ll not only improve your physical condition faster but also interrupt the flow of worries or negative thoughts running through your head, easing stress and anxiety.
Kajeevan Gnanachchandran
Safna Hussain
References
https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.htm
https://www.flushinghospital.org/newsletter/how-much-water-should-you-drink-during-exercise/
https://www.healthline.com/nutrition/how-to-start-exercising
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