Hi,guys,exercise is important to help me get in shape.everyone who has been doing exercise wants to get the most from their exercise plan.here now,i will share some personal tips with you and also hope to share your experience by using our comments.
Several questions may help you resolve some problems:
1. Whether or not you should see a doctor before you start?
For most people,you shouldn’t see a doctor.but,Health experts advise people who have been physically inactive to have a complete physical exam before beginning a new exercise program.
2. What kind of exercise do you need to choose to stay physical fit?
For many people,walking is the most popular way to get exercise.it doesn’t require a health club membership.and walking is safe,it is less damaging to your knees and feets.so it is a better choice of exercise for older adults and other people who has some disease.
Another popular form of exercise is swimming.it is also a safe and more valuable exercise for people with special needs.like pregnant women,older adults,and persons who are overweight.because of the body’s weightlessness in water.so it presents less risk of muscle and joint injury.
Other exercises are suit for people who have not require special needs include walking at an increased speed,distance running,jogging,muscle-strengthening activitie,dancing, playing basketball, or riding a bicycle and so on.
Most improtant,you should choose physical activities that you find fun. This helps to guarantee that you stay with the program.
3. Exactly how much exercise do you need to do to gain all of these great health effects?
Usually,people should get at least two and a half hours of aerobic exercise each week.More intense activities reduce the amount of time to one hour and fifteen minutes. Examples are swimming or distance running.
You can also exercise thirty minutes each day for at least five days to get the health benefits of exercise.
Those gains are the same whether you exercise for short periods over five days or longer sessions over two or three days.
4. I never do any exercise before,how can i start my physical activity.
you should stop pause and ponder and start small and work your way up.beginning,start by exercising ten minutes a day,two times a week.after a few weeks,increase your time to 15 or 20 minutes,and increase the number of days.next,increase the intensity of your workout.if you have been walking,try walking faster.or take turns between walking and jogging.after you geting more fit,try do some muscle strengthening exercises.
The more time you spend exercising,the more health benefits you get.
5. Some diet suggestion?
If your goal is to lose weight,diet is also surely important for you.To lose weight, you must use or burn off more calories than you take in.
The best healthy diet plan including whole grains,high in fruits, vegetables.
In the last.health experts say a pound of fat is equal to about 453 grams or 3500 calories,to lose that fat in a week,you must burn off at least that amount in calories or eat that much less.
So ,to gain the most health benefits from your workout,diet alone or exercise alone will not do much good.The best thing to do is to combine both ideas. Eat fewer calories and increase your activity so that you burn off more.