It is a known fact that a constant fitness routine has many health benefits including weight management and risk reduction for various chronic diseases such as cancer, diabetes and cardiovascular disease. However, according to the US Board on Exercise, only 1 in 4 Americans receives the recommended amount of daily exercise, 30 minutes of moderate activity most days of the week or 20 minutes of intense activity three days a week.
# Take preventive measures
It is imperative to consult your doctor before starting any type of fitness program, especially if you have medical problems such as diabetes, heart disease or high blood pressure. Your doctor is able to assess your general health and take any necessary action.
For preparing #
The right type of shoes or clothing for the activity should be used to end the many physical injuries that occur daily when we are not well informed. The shoes must be specially designed to support your foot type, for the activity you want to do. Be dressed in clothes made with a fabric that is designed to pull the sweat out of your body.
Wear protective gear such as helmets and knee pads for activities that may have a higher incidence of falls such as cycling, skating or skiing.
# Stay Hydrated
The more active you are, the more fluids your body needs, according to Northwestern Health Sciences University. For an hour of exercise, you can lose 1 qt. Water, it is important to drink plenty of water, which is considered the best fluid replacement during exercise, before, during and after training. Two cups of water about two hours before exercise is sufficient, suggests the American Fitness Council as well as 6 to 8 oz. Every 20 minutes during the exercise.
If you exercise longer - 45 to 90 minutes - consider a sports drink that contains electrolytes to replace those that your body has lost.
# Do not exagerate
Although it is true that work can decrease muscle mass loss and relieve muscle and joint pain, a good thing can be harmful. The American Academy of Orthopedic Surgeons suggests that 30 minutes of moderate exercise, such as walking or cycling, offer you many health benefits.
Contrary to previous beliefs that you had to perform vigorous exercise to reap rewards. And although the moderate intensity is better, a low-impact exercise is also beneficial.
Conclusion :You are preparing for a failure if you think you can start an exercise routine and work at a vigorous intensity the first time you enter the gym. Instead, realize 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 fit 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.
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