Have you ever decided that you will incorporate regular workout in your life, get fit, run 10 kilometres …but you never really made things happen? We collected some guidelines which will help you to start exercising safely, motivated and persistent.
If you are a beginner and you want to get a stable base for more intensive workout, we recommend you exercise 3 times for 20 minutes a week. The level of intensity should be high enough for you to sweat out, taking deeper and quicker breaths, and also hear your heart pounding. But be careful – you can’t never strain yourself to the point you get dizzy! It is important you decide for activity that you really like, so you will maintain your motivation for your workout programme for a longer period of time (or forever).
Regular physical activity will benefit your health substantially – you will sleep better, wake up fresh, more vibrant, and have greater capability maintaining high level of concentration. Researches show that regular exercise also helps preventing depression, many heart and lung diseases, keeping your muscles and joints stronger, and have many other positive impacts on your health.
Regular, energetic activity will increase the strength of your heart and lungs, and help those organs to be more effective and resistant against diseases. Moreover, physical activity will lower your blood pressure and restrict the danger of hard arteries. Muscles of lower limbs are the biggest body muscles, so we recommend workout that include legs (e.g. swimming, running, cycling) – those activities will meet the demands of your heart and lungs.
If you are considering starting a new sports activity – and you’re not used to regular workout yet – it won’t hurt, if you stick to these basic rules:
1. Set your goals – but they shouldn’t be too ambitious.
It will be much safer, if you strengthen your fitness gradually. Those who are over 60 years old, heavy smoker, fat, under medical treatment for chronic disease or pregnant should be especially cautious.
2. Make sure your workout clothes and equipment are appropriate.
Sports safety equipment and gear may sometimes look a little bit odd, but using the right protective safety gear for your sport is essential for preventing serious injuries or reducing the severity of an injury you may receive. No, hamlets and safety pads are not stupid.
In cold weather we recommend to put on various layers of clothes, and then taking them off gradually as you warm up. Also pay attention to materials. The type of shoes you wear during certain sports can be also easily added to safety equipment list – the right choice will prevent injuries of feet, legs, knees, and ankles. So the right running shoes can decrease the risk of overuse injuries, special cycling shoes can reduce foot pain and increase pedalling efficiency, good court shoes will give you a solid support and good traction…
3. Always warm up first.
Warm up properly before exercising to prevent injury and make your workouts more effective – warming up increases blood flow and gently stretches out the muscles. Try to warm up and stretch out the entire body – head, neck, shoulders, legs and torso.
4. When feeling pain or other form of discomfort – stop immediately!
Avoid or modify any exercise that causes you pain or discomfort. If you get injured, talk to a doctor and remember to return to physical activity gradually. Injuries need rest – trying to “work through” pain will just result in delayed healing and making your injury even worse.
We all have days when we don’t have energy for anything – we rather sit on the couch and say we’ll exercise tomorrow. Make a determination to resist these impulses and get yourself in motion. We guarantee you will feel much better right after workout, but your investment will also pay off in the long run. Ready, steady, GO!
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