 |
| https://images.app.goo.gl/EKuTeRncu8FLB9rW9 |
Regular exercise is one of the most important things one can do to maintain a healthy lifestyle. Exercising has plenty of benefits- such as maintaining good cardiovascular health and adequate weight, strengthening your bones and muscles, and improving your ability to do everyday activities.
Are you unsure about becoming active, or increasing the level of physical activity because of the fear of getting injured??
Then here is some great news for you:
Moderate-intensity aerobic activity, such as brisk walking, is safe for many people. If you have been physically inactive for a while, you may be wondering how to get started with exercise. Read along to get an understanding of a safe exercise protocol for beginners!
Before starting any fitness routine, it is important to warm-up. This could be done by jogging for 2-3 minutes or doing some arm swings and leg kicks. Then do some light stretching for the main muscle groups of the limbs and trunk.
Once you're warmed up, experts recommend three different types of exercises for overall physical fitness: cardiovascular activity, strength conditioning, and adaptability training.
1.Cardiovascular activity
 |
| https://pin.it/p4gzJIW |
Start by doing aerobic activities like- walking or running for 20-30 minutes, four to five times a week. You can also perform high knee or skipping depending on your fitness level. Swimming is also a good aerobic exercise for older age groups.
2.Strength conditioning
 |
| https://pin.it/1XLxRxI |
Start by doing one set of exercises targeting each of the main muscle groups. Perform 8 to 12 repetitions in one set. When you think you can handle more, gradually increase either the load (resistance), the number of repetitions, or the number of sets.
To maximize the advantages, do strength training a minimum of twice every week. Never exercise the same part for 2 days during a row.
3.Flexibility training
 |
| https://in.pinterest.com/ |
It is recommended to do slow, sustained static stretches 3 to 4 times for main muscle groups. Each stretch should last at least 30 seconds. Perform these 3 to 4 times per week.
Few safety tips for beginners-
1. Stay Hydrated
Drinking fluids throughout the day is important for maintaining healthy hydration levels.
Maintaining hydration is necessary for optimal performance, especially when exercising in summers.
2. Adequate Nutrition
Consume a balanced diet that contains all food groups.
Carbs essentially provide fuel for instant energy during exercise. Proteins repair tissue damage, builds muscle mass, and thus improves muscle recovery after exercise.
While consuming healthy fats helps burn body fat and preserve muscle fuel, making energy last longer.
3. Warm-Up
It is essential to warm up before every workout to prevent injuries and improve muscle performance. You can start the workout with some aerobic exercises like arm swings, leg kicks, and walking lunges.
Alternatively, you can warm up by doing easy movements of the exercises you're going to do. For example, walk before you run.
4. Cool Down
Cooling down is important because it helps your body return to its normal state. Taking a few minutes to chill down can help restore the normal blood circulation and breathing patterns and even reduce the post-workout muscle soreness.
You can perform breathing exercises, light walking after aerobics, or stretching after resistance training.
So, if you have been neglecting exercises lately, due to any reason, just follow this super easy and safe exercise protocol to kickstart your journey towards a fitter and healthier version of yourself!
Do comment and let us know about your experiences or any query regarding physical health.
