Regular exercise has several health benefits, including weight management, blood sugar reduction, cardiovascular disease prevention, osteoporosis prevention and cholesterol control.
Ideally, physical activity should be guided and supervised by a physical educator, but it is also possible to start the exercises yourself, provided you follow important precautions to avoid injury and improve fitness without risking health.
Here are 7 tips for exercising alone
Before starting any physical activity, even with the advice of a professional, it is important to go to the doctor to evaluate health and identify problems and / or joint diseases such as high blood pressure and diabetes.
In case of health problems, ideally the exercise is supervised by a professional, who will indicate the type and intensity of appropriate training, depending on the health status and objectives of each.
Light and comfortable clothing should be chosen for exercise, which allows the free movement of limbs and joints and allows sweat to evaporate, which is important to maintain a proper body temperature.
It’s important to remember that wearing multiple layers of sweating more doesn’t help you lose weight, it just dehydrates your body and decreases training performance, plus the weight lost by sweat recovers quickly later, with a normal intake of fluids. and food.
Shoes should be chosen based on the activity to be performed, and preferably should be light, with shock absorbers to absorb shocks and made according to the type of walk, which depends on the shape of the foot and how it touches the ground. to choose the best shoes.
Warming up before starting training is important to prepare muscles for more intense activity, increase body temperature and blood circulation, prevent injuries and increase training performance.
Warm-up should last between 5 and 10 minutes, and some examples of activities that can be done to activate the whole body are walking, biking, jumping the comba or making slipper dust, it is important to start the most intense exercise right after, without letting the body cool down again.
After completing the training, it is necessary to stretch to reduce cramps and pain after exercise, so it is necessary to stretch the whole body, especially the arms, legs, shoulders and neck to complete the day of physical activity. and after your walk.
For beginners who will be exercising in the street and doing activities such as walking or running, it is ideal to look for a flat and even floor, which allows a good step to avoid injuries to the heel and legs. Knees
For those who wish to carry out bodybuilding activities, it is ideal to have quality equipment and be attentive to posture and joint movements.
It is important that in the first days the activity is of light intensity, which should gradually increase with the gain of resistance, starting using your own body weight in strength exercises or walking fast helps to strengthen your muscles and prepare your body to increase gradually. The intensity.
In addition, the start of training should be about 20 to 30 minutes, 3 times a week, day in between so that the muscle has time to recover. Each week, it is necessary to increase the time to reach workouts of at least 30 minutes. , 5 times a week, or 50 minutes of training, 3 times a week.
Paying attention to posture helps prevent injuries, especially in the ankles and knees, it is important to keep your spine straight, especially during weight training exercises.
When running and walking, you should pass by touching the ground with your heel and moving your foot towards your toes, while your back should be straight but slightly tilted forward.
Paying attention to pain is important to avoid serious injury, and it is necessary to reduce the pace or burden of exercise and observe if the pain goes away; If there is no relief, you should stop the activity and consult your doctor to assess if there is an injury and its severity.
In addition, special attention should be paid to heart and respiratory rhythm, and in case of shortness of breath or very strong heart palpitations, it is recommended to stop the activity. Some mobile apps have the technology to assess your heart rate and give you tips for maintaining regular workouts, which are good alternatives to help with good exercise practice.
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