Physical fitness requires eating a healthy diet and regular exercise. For many people who are not in the best of shape, this can mean a fundamental change in their life habits.
Cutting out junk food and eating more vegetables is a good first step toward eating healthier. Knowing the right kind of exercises to do and doing them regularly is a foot in the right direction.
This article will discuss what to consider when putting together a routine of effective physical fitness exercises.
A lot of people fail in their attempt to adhere to an exercise routine because they have the wrong attitude about it. It is not true that if there is no pain, then there is no gain. On the contrary, if a set of exercises causes a lot of pain and discomfort, it should be discontinued.
With that said, it is important to recognize the individual need to customize an exercise routine. Is there a particular area of the body that should be the focus, like a flatter abdomen or more tone on the arms and legs? That should determine the type of exercises included.
Sometimes people new to exercising make the mistake of being over-zealous. They over-exert themselves on the first day, then lay in bed the next day with an achy body. They get discouraged by the pain and quit.
For someone who has not exercised regularly for a while, it is important to get back into an exercise routine slowly. Ten minutes a day for the first week is a good start. As the body gets stronger and builds stamina, more challenging routines can be introduced.
There are three main types of exercises. Aerobic exercises increase your heart rate and build stamina. Resistance training tones and strengthens your body. Stretching helps increase the flexibility of your muscles to prepare them for work.
A proper set of stretching exercises should precede every exercise session. Areas to stretch are the neck, shoulders, chest, back, arms and legs. Stretching will warm up your muscles and minimize injury when you exercise. Spend about 15 minutes on your stretches.
Aerobic exercises can be anything that will keep your heart rate up for about 20 minutes or more. These can be body movements set to music, jogging, swimming, and even dancing. Aerobic exercises increase your lung capacity and increase the oxygen level in your bloodstream.
Resistance exercises vary widely depending on the area of the body that is being worked on. Curling with free weights can build up your biceps and triceps. Bench presses strengthen your shoulders and pectoral muscles. Lunges and squats tone your gluteal muscles, thighs, and hamstrings.
There are unlimited combinations of exercises that can get you into the best shape. If you need guidance, you should consult with a personal trainer or a gym instructor to design a routine customized for your needs. Vary your routine periodically so you will not get bored with it and give up.
The key is regularity, consistency, and enjoyment. If you can stick to your physical fitness exercises and continue in your healthy diet, you will get into great shape in no time.