It’s not all about putting on your sneakers and taking to the streets. It takes a little programming, knowing what type of beneficial exercise is and the intensity with which it can be performed.
Regular aerobic exercise is vital for cardiovascular health and weight management. It is also effective for the state of the defenses and to prevent or combat mild to moderate depression. Of course, it is imperative for healthy muscles and bones.
Despite all the advantages, when one decides to exercise it is common to get bored, tired and consider that one is not made for exercise. This is more likely to happen if we suffer an injury or exercise in a way that is physically and mentally torture.
Actually, exercising improves mood and enhances the feeling of well-being. Any resistance is due to lack of habit, something that can only be solved by insisting. But it’s also possible that we haven’t chosen the right type of exercise or that we’re getting the intensity wrong.
HOW TO EXERCISE TO MAKE YOUR PRACTICE A SUCCESS
First of all, it is convenient to know how much exercise we should practice. The question does not have a universal answer because logically it depends on the physical condition and the objectives to be achieved. But the ideal is to do some aerobic exercise every day, that is, a physical activity that accelerates the heart and breathing rate and makes us sweat.
This doesn’t mean spending an hour on a stationary bike every day. You simply have to do some intense activity or find ways to make ordinary activities more vigorous. Gardening and yard work can be aerobic, housework can be aerobic, and getting out to get the mail can be aerobic. It all depends on how you do it.
For maximum benefit to the cardiovascular system, aerobic activity should be continuous and sustained for more than a few minutes. The recommended is to work progressively until you reach a goal of 30 minutes a day, at least 5 days a week.
If 30 minutes seems like a long time, think about how much time you spend sitting and inactive. Remember that aerobic exercise is one of the key pieces of a preventive health maintenance program. 30 minutes 5 days a week is a sensible and moderate recipe.
Frequency is important. Exercising for 60 minutes, but only once or twice a week does not provide the same results.
Remember also that the recommendation is an average. It’s not the end of the world if you miss a day or two from time to time. You can get it back later. Feeling bad about not exercising will probably hurt you more than not doing it.
INTRODUCE MORE VARIETY INTO YOUR EXERCISE HABITS
One way to fight boredom, if that’s your problem, is to schedule very different activities. For example, one day you can run, another brisk walk, another go cycling, another swim and another jump rope.
You can also include other activities that may not seem “sporty” but have the same effects as dancing (with rhythm), going up and down stairs or jumping on a mini-trampoline.
The variety not only helps to combat boredom, but also favors a complete maintenance and development of the musculature and bones. Just as following a very varied diet is important to get all the essential nutrients, aerobic and varied exercise ensures that you are working your whole body and reducing the risk of injury from repeated movements.
YOU CAN DO IT IN COMPANY BUT WITHOUT COMPETING
A very effective way not to miss the exercise session and look forward to it with joy is to meet to exercise with friends. It’s a great idea, but you should avoid doing it competitively. Competitive thoughts negate some of the benefits of exercise, especially on the cardiovascular and immune systems because competitiveness entails the release of stress hormones. If you can’t avoid the competitive attitude, you’re better off exercising on your own.
On the other hand, competitive sports that are practiced with other people such as tennis, basketball or football do not replace aerobic activities such as walking, running and cycling because aerobic work is intense in nature but intermittent rather than continuous. It is a regular and sustained effort that best tones the cardiovascular system.
HEAT BEFORE AND COOL AFTER
Remember that you should always warm up before starting aerobic activity. The best warm-up is a slower version of the activity you’re about to do. For example, walking or jogging before running. Stretching is great, but it does not replace warming up because it does not prepare the muscles for the effort that aerobic exercise requires.
Take a few minutes to freshen up at the end of the activity. Cooling is similar to heating. You can do the same routine.
DO YOU HAVE TO GET A CHECKUP?
On the other hand, if you have never exercised or have not practiced in years, get a medical checkup before starting regular activity. If you have a history of heart problems, high blood pressure or a family history of heart problems, you may need to perform a cardiac stress test.
Pay attention to your body! Stop exercising if unusual aches or pains appear. And leave it right away and see your doctor if you experience dizziness, lightheadedness, fainting, chest pains or shortness of breath.
If you’re sick (with a cold, for example), forget about exercise until you’re feeling perfect. Then, resume activity gradually. Don’t worry if you’ve lost some fitness; You will return to your level quickly.