First, talk to your GP. This is especially important if you have not been active, if you have any health problems, if you are pregnant or if you are elderly.
What kind of exercise should I do?
The best type of exercise is that you do regularly, so choose activities you enjoy. Physical activities that increase your heart rate and move large muscles are good choices. Walking is a admired choice and does not need special equipment except suitable shoes. Other good choices include swimming, bicycling, jogging and dancing.Exercising with a friend or comparative can make it more fun and having a partner that can help motivate you to stay on target.
How much exercise should I do?
Talk to your family doctor about how much exercise is right for you. A good goal for many people is to start gradually to exercise 5 times a week for 30-60 minutes at a time. If you have trouble adapting to 30-60 minutes at a busy schedule, you can split your physical activity into smaller periods. Try to exercise for 10 minutes at a time throughout the day. For example, use the stairs in its place of the elevator or take a walk during your lunch break. Remember, exercise has many health benefits that any amount is better than nothing.
Is there anything I should do ahead of and after exercise?
You should start a workout with a warm-up. During this time, start with the slow stretch your muscles and then gradually increase the intensity of your activity. For example, start walking slowly and gradually increase the pace.
After you finish exercising, your muscles let cool for 5 to 10 minutes. Stretch your muscles and allow your heart rate is gradually reduced. You can use the same stretches you used during the heating period.
Several stretches to heat and cool the muscles are described at the end of this booklet. If you do exercises with the upper part of your body, be sure to use stretching exercises for your armaments, shoulders, chest and back.
How much exercise should I do?
Measure your heart rate can tell how hard your heart works during an activity. You can check your heart rate when lightly touched the tip of his first two fingers on the inside of your wrist to take his pulse. Count your pulse for 15 seconds and multiply the number of beats per four. To count 15 seconds, use the stopwatch function on your smart phone or a watch or clock with second’s hand.
Most people will get more profit and reduce their risk if you keep your heart rate between 50% and 85% of your maximum heart rate when doing exercises. To determine your highest heart rate, subtract your age from 220. This number is your maximum heart rate. To determine your target heart rate range, reproduce that number by 0.50 and 0.85.
When an exercise program, focus on the lower end of your target heart rate range starts for the first time. As you progress in your exercise program, you can gradually focus on a higher target heart rate.
If you take pills to treat high blood pressure or have a heart condition, talk to your doctor to determine what should be your target heart rate.
How I can avoid injuries?
To avoid injury during exercise, do not try to do too much too soon. Start with an activity that is relatively easy for you, such as walking. Do this for a few minutes a day, quite a few times a day. Slowly increase the amount of time and intensity of the activity. For example, increase the walking time and speed after several weeks.
Pay attention to your body. Stop exercising if you feel out of breath, feeling dizzy, faint or nauseated, or have pain. Talk to your doctor if you have questions or believe you are seriously injured.