In a busy lifestyle like this, we are all progressing ahead with our goals and missions. Life has become a race where we just keep running hard all the time. While we keep moving forward chasing the things we love in life, isn’t our health crawling for progress every single day? Like many great philosophers say, no matter how much you earn in terms of money and fame, ultimately the only thing that can help you enjoy all that is good health. Without good health and well-being, the very purpose of life is left hanging on a thin thread.
However, with so much exposure and awareness on health due to conditions like obesity, depression and cardiac arrest, people have understood that it is not okay if we just run in the race of life but it is also important that we run on a treadmill to keep ourselves fit. You can now see people flocking gyms and taking up several exercise routines to keep themselves under the belt when it comes to weight.
With this agenda all over the world, its a welcoming move to see many people taking up exercise routines. However, the next problem comes in the form of what type of exercise to practice in order to keep your health on course. I have seen a lot of people who frame their own exercise routines without any guidance. At times, there are chances that these self discovered exercises can harm your muscles and cause fatigue. The main reason why I am stressing on this point is that every body requires a specific customized exercise routine for fitness. Someone weighing more than 80 kg and another person below 70kg can’t have the same routines. So you will have to decide which routine suits your body the best or consult trainers and professionals for advice.
However, if you are ready to jump over the rope with this new year’s resolution to keep your body toned and fit, it is better late than never. All you need is a great plan to kick-start your fitness program.
How much will I have to exercise?
Having realized that a good physical activity can yield good results on the body, we have all stumbled upon this very moment reckoning how much exercise our body needs or how much our body could really take. According to the physical activity standards, 150 minutes a week of moderate physical activity or 75 minutes a week of intense physical activity. Sometimes people opt for a combination of both. The second category includes muscle strengthening or resistance training for two to three days a week.
Along with this, it is important that you undertake flexibility training and balance training. Sarah Walls, a personal trainer says that you can split up your schedule in a way that you undergo aerobic training, five days a week for 20 minutes per day and resistance training, three days a week for 30 to 60 minutes per day.
Experts say that it is all about easing the process for beginners. They also say that they only recommend two workouts per day for beginners so that they have enough time to rest and recover for the next session. Midst of all these, good sleep and the intake of enough water can be very crucial. The key elements of your training routine should always be focused on flexibility, agility, strengthening, conditioning and core training. Planning well on your fitness program saves you enough time if you are someone who is concerned about it.
Rios and Brown at Fuse fitness claim that the routines have to be extended one you get comfortable up to 3 or 4 hour long sessions. It can be either done in the form of solo workout or group classes. On the same not Walls says,”Once you make sure that your fitness is improving the intensity of your workouts should be gradually increases based on the comfort factor in one to two years”
People also need to understand that hitting the gym is not the only form of training but participating in non-gym activities like biking, cycling, trekking or yoga can also increase the rate of aerobic activity every week. These activities can easily amount to 150 minutes of aerobic activity every week. But the whole body strengthening shouldn’t be discarded for aerobic activity. The former makes sure that your muscles and bones stay healthy for a long period of time. Also remember that resistance training is not all about lifting heavy weights. Push-ups, Pull-ups and squats also come under exercises linked to resistance training.
The schedule can be prepared based on your preference, however, here are some tips that can help you arrange your training routines in a proper way.
- For muscle recovery, you will have to alternate between your hard and easy days with resistance training.
- You can follow resistance training and aerobic activity on the same day.
- To eliminate any instances of burnout, it is better if you opt for a cycle ride or walk around the city.
How hard should my routine be?
There is only one way to realize if you are working hard. It can only be felt by you. Experts say that it means that you are working hard only when it challenges you. So you should huff, grunt, wince and wobble when you perform Cardio, strength training, stretches and balance training, respectively. This shows that you are working hard only if you have no time to talk.
Activities that include walks, baseball and yoga come under moderate intensity workouts, whereas, basketball, Martial arts and bicycling can be considered as vigorous activities.
Heart rate activity monitors can give you complete information on how hard you are working. However, it is better if you work out with and without the use of these devices. On using these devices, it can keep you motivated and even help you push an inch ahead if you feel lazy. Simply put, it helps you keep your mark consistently and improve it gradually. But the use of these devices is not very much necessary.
High Intensity Interval training or Sprint Interval training is one type of training that is so popular among the masses for its benefits. HIIT is a type where people alternate between rigorous training for 20 minutes and less intensity training with rest in between. But it is important that you don’t overdo HIIT. This is because your body tends to get stronger only during the rest time or the time that you allot for recovery. On straining your muscles without any rest, you are prone to suffer from injuries and malfunctions.
How to exercise safely?
Safety should be your first concern when it comes to exercising. You can’t go on increasing the pressure on your muscles for fitness. If you are a beginner, you will have to give your body some time so that it gets adapted to the new conditions and routines. Training should always be a gradual procedure. You can’t really rush it up or force it to reap faster benefits. It takes its own pace to get your body toned and fit. You should always keep in mind that you face a risk of getting your body burnt out or even injuring yourself at some instances.
Hence a better approach towards physical activity is placing it as a long term goal. No prominent changes can happen in a short period of time. Hence you can only experience a change in the energy levels after weeks of training.
So you need to have a realistic plan that you will be able to handle efficiently. You must consider the time factor too so that you could create a balance with your work life. Exercise can become a habit only if you stick to it for a longer period of time. So take strides day by day accommodating your body to the plan. So you can start your schedule with a 20minutes walk three days a week and then extend your schedule towards resistance training one day a week. Once you get comfortable, you will have to amplify the intensity for long term success. Bur the most important rule of all is to do the activities you love since the psychological angle to fitness can plan an important role in shaping your fitness.
Fitz Koehler, a fitness and sports performance expert states that you will have to pursue things that you love, while spicing it up with new challenges and keeping things as fresh as possible in the process.