18 items of fitness program, physical exercise, physical fitness

When you develop your fitness program, you need to consider the following factors:

Age, physical condition, history of the disease, whether there is a basis for exercise, and whether there are fitness resources at your disposal. In addition, if you can apply the following fitness principles to exercise, you can gradually adapt your body to a positive lifestyle, and fitness is easy.

1. Before taking part in the formal exercise, you must first check your physical examination, especially if you have not participated in the exercise for a long time.

2. If you don't have a fitness foundation, you will start to exercise. It will not only lead to excessive fatigue, muscle aches, stiffness, but also heart disease. The key to fitness is to follow the principle of gradual progress.

3. Turn fitness exercises into an indispensable part of life. Smaller activities can also help with fitness, such as housework, climbing stairs, and step by step. Although these daily activities are piecemeal, they will show great results after a long period of time.

4. Be sure to set aside time for exercise. Although exercise takes a certain amount of time, it is very important to maintain health. You can experiment with various types of exercise programs until you find a way to combine exercise with your daily life.

5. In order to reduce the chance of injury, warm-up and relaxation activities should be carried out separately before or after fitness. There is no exception to this rule.

6. If exercise makes you feel chest pain, palpitations, excessive fatigue, nausea, shortness of breath or headache, you should stop immediately and go to the doctor.

7. Sports with great impact, such as running, some aerobic fitness classes, etc., the feet will make a squeaking sound when landing, which will lead to a variety of sports injuries ( from calf sore to dizziness, tinnitus, etc. Wait a minute ) .

8. In your fitness program, first choose aerobic exercise. Common aerobic workouts include walking, cycling, jogging, aerobics, swimming, cross-country skiing, tennis, squash and more. When choosing the most suitable item for you from this type of exercise, you should also refer to the following factors: fitness experience, physical condition, free time, financial status, personal hobbies, etc. Cross-exercise mode enhances your body's balance and improves your flexibility and resilience. It's worth a try.

9. The diet should be appropriate. Do not exercise while you are full, do not eat for two hours before exercise, but you can drink enough water, either before, during, or after exercise. In the hot season, you should drink enough water to avoid dehydration and cause adverse consequences. Water is the best drink to keep your body hydrated. Sports drinks contain a lot of sugar and calories, so they are specially prepared for athletes or people who have been exercising for more than 45 minutes in hot conditions. Therefore, as an ordinary fitness person, it is better to drink water.

10. Keep exercising regularly. Unless you are sick or injured and cannot participate in exercise, you should try to participate in sports every day. Start with 2 or 3 times a week ; over time, gradually increase your workout time or exercise intensity, either 30 minutes a day ( medium to high intensity ) or 45 to 60 minutes a day ( low intensity to Medium intensity ) , the two groups of exercise can be alternated.

11. Do not force exercise if you are tired or sick ( such as a bad cold ) , so as not to aggravate your condition or cause an accident. If you just feel a little headache and want to continue exercising, you should also reduce the intensity of refining, based on safety.

12. To choose excellent sports equipment, especially to choose a pair of high-quality, fit shoes. Suitable shoes not only reduce fatigue, but also prevent ankle injuries. The choice of shoes should be based on the protection of the ankle and the cushioning performance. Regular runners have to change a pair of shoes at least every 12 months. Sportswear should be based on the principles of comfort, convenience and safety, and do not pursue fashion effects. Remember, the right sports dress will not irritate the skin, nor tighten the skin, making the fitness process happy.

13. In the weekly fitness program, don't forget to add 2 or 3 strength training programs, choose low-resistance, high-frequency exercise to maintain muscle and bone strength, avoid bone loss and muscle loss.

14. You can consider hiring a coach or participating in a fitness club. Fighting for “foreign aid” can make you less detours and enhance your confidence in exercise.

15. Outdoor fitness, safety is above. Wear a helmet while cycling, try to avoid exercising on a crowded road or exercising in a remote location. If the weather is too hot, cold or humid, adjust your exercise schedule at the right time.

16. During the hot summer months, either exercise outdoors in the morning or practice indoors. Because exercising in a hot environment can cause serious problems. If you experience dizziness, nausea, headache, fatigue, no sweat or inattention during a hot outdoor workout, stop immediately, rest in a cool, dry place, and add enough water.

17. Take protective measures when exercising in a cold environment. Wear more clothes, including gloves, hats, socks, and more sealed shoes.

18. Be good at listening to the sound of the body. To understand the warning signs of heart disease, such as chest pain, chest tightness, shortness of breath or even suffocation, once you receive this information, you should stop immediately to rest, in case of serious, you need to go to the hospital for treatment. Don't ignore the mild symptoms that can aggravate painful conditions. Early treatment can prevent serious illnesses.