It is important to exercise safely and effectively. In this article you will find tips on getting into shape, tips on building stamina, strength and flexibility, as well as diet and motivational tips.
- There is no right time to exercise; you need to listen to your body. Do not exercise after a heave meal as this will lead to nausea, stomach cramps and discomfort.
- Have a small snack before you exercise like a starchy fruit which will keep your energy levels high like a banana.
- Warming up is essential before exercise. Without a warm up, your muscles will be less supple. The warm up process sends oxygen to the muscles where it works with glucose to produce energy. Do a 10 minute warm up before more intense training.
- Aerobic activity, also called endurance activity, is great for improving the health of your heart lungs, burning off calories, weight management and general health. Examples include:
- Running, walking, cycling and swimming
- Stretching helps to improve flexibility, balance and posture. To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. It should not be painful. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down.
- During the stretch, breathe deeply and regularly. Don’t hold your breath. Make sure your muscles are warmed up before you stretch. The best time to stretch is after exercise, when your muscles are most supple.
- Immediately after your workout, take time to cool down. This gradually lowers your heart rate and allows your body to recover. It may help reduce muscle injury, stiffness and soreness. Walk or continue your activity at a low intensity for five to 10 minutes. It’s then an ideal time to stretch, and you’re more likely to improve your flexibility.
- It’s important to drink fluid during any exercise that lasts for more than 30 minutes.
- Water may be enough for exercise up to 45–50 minutes.
- For exercise of 45–50 minutes or more, a sports drink can help maintain energy levels and its salt will improve hydration.
You cannot expect to lose weight just by training; you need to combine training with a healthy diet to really see the positive changes your body makes