When starting a lifetime of exercise, whether for reasons of improving health or changing the physical appearance of the body, some people are eager to see results in a few days. To see changes, changes must be made, in food, habits and training.
That’s why, better with healtha portal specialized in personal care, points out some recommendations to take into account in physical training, especially if you want to obtain good results.
1. Personalization
Before starting to train it is important to personalize said training. This is done by going to different professionals (doctor, physiotherapist, nutritionist, etc.) who provide the correct professional advice and indicate a specific plan for each individual, taking into account their particular needs.
“In this principle, we advise you to get appropriate advice, including requesting a diagnostic evaluation prior to the design of any routine”highlights the portal.
2. Progression
When people start exercising, they want to see immediate results. In addition to the fact that each body is different, therefore they react differently, it is also important to be constant and do the exercises correctly.
better with health recommends focusing training on progressive advances to obtain good results. Go increasing weight, number of repetitions, etc.
3. Balance
It is important to keep in mind that just as the body needs to constantly train to get good results, it also needs to rest. “It’s not just about constantly deploying loads left and right. The ideal is to find a balance between the volume of training and rest, ”indicates the portal.
How much physical activity should be done daily?
Mayo Clinica non-profit organization dedicated to clinical practice, education and research, explains the physical activity that healthy adults should do daily:
aerobic activity: minimum 150 minutes of moderate aerobic activity or 75 of this same, but intense weekly. Walking, swimming or cycling are some of the options to do it.
Muscle strengthening: It is important to do this type of physical activity to keep all muscle groups strong at least twice a week. “Aim to do a single set of each exercise with a weight or resistance level heavy enough to tire your muscles after 12 to 15 repetitions,” recommends the health entity.
Why exercise?
Physical activity can be done in different places. Physical activity can include going to a gym, but it’s not just limited to that setting. The World Health Organization (WHO) explains that exercise is “any bodily movement produced by skeletal muscles, with the consequent consumption of energy. Physical activity refers to all movement, including, during leisure time, to move to and from certain places, or as part of a person’s work.
Exercise is not only a tool to lose kilos. It also provides great benefits for people’s general health.
- Help prevent the risk of heart disease, stroke, diabetes and various types of cancer, is regular physical activity.
- Reduces symptoms of depression and anxiety.
- Improves the general well-being of the organism.
- Helps prevent non-communicable diseases.
- It guarantees the good growth and development of young people.
- Reduces the risk of falls, fractures and injuries.
- Helps maintain a healthy weight.
Before starting to exercise, it is advisable to go to a doctor to verify the state of health and physical condition. Exercising is not limited to following an exercise routine. Every body is different, so it has different needs. Therefore, the guidance and supervision of a trainer is a great help to verify that you have correct posture, breathing and movements when exercising your body.