It’s an established fact that a consistent exercise routine has many health benefits, including weight management and lowering your risk for many chronic health conditions, such as cancer, diabetes and cardiovascular disease. Yet according to the American Council on Exercise, only 1 in 4 Americans get the recommended amount of daily exercise, 30 minutes of moderate activity on most days of the week or 20 minutes of intense action three days a week.
Take Preventative Measures
It’s very important that you check with your physician before you set out to begin any sort of fitness program, especially if you have any medical conditions, like diabetes, cardiovascular disease or high blood pressure. Your physician is in a position to assess your general health and make accessible to you any constraints which may be necessary.
The perfect kind of shoes or clothing for the action must be worn to put a stop to the many exercise injuries which occur daily when we aren’t properly informed. Shoes need to be specially designed to support your type of foot, for the action you wish to do. Be dressed in clothes made out of fabric that’s designed to pull sweat away from the body. Wear protective gear, such as helmets and knee pads for activities that could have a greater prevalence of falling, such as biking, skiing or skating.
The more active you are, the more fluids your body requires, according to Northwestern Health Sciences University. During one hour of exercise, you can lose 1 qt. Of water, so it’s important to drink loads of water, which is thought to be the ideal fluid replacement during exercise, before, during and after you exercise. Two cups of water about two hours before exercise is adequate, indicates the American Council on Exercise, as well as 6 to 8 ounces. every 20 minutes during exercise. If you’re exercising for more –45 to 90 minutes–consider a sports drink that contains electrolytes to replace those your body has lost.
Don’t Overdo It
Although it’s true that workout may slow the loss of muscle mass and alleviate joint and muscle pain, too much of a good thing can be detrimental. The American Academy of Orthopedic Surgeons indicates that 30 minutes of moderate exercise, like walking or riding your bicycle, provides you with many health benefits, contrary to earlier beliefs that you had to carry out vigorous exercise to reap some rewards. And although moderate intensity is best, low-impact exercise is also advantageous.
You’re setting yourself up to get a failure if you believe you could begin a fitness routine and workout in a vigorous intensity first time you enter the gym. Instead, realize you will have to take things gradually, particularly in case you haven’t exercised before or if it’s been a very long time, according to Family Wellness Online. Getting into shape and being able to do the activities which you wish to do will take some time and dedication, so be patient with yourself and don’t expect too much initially.