A beginner’s guide to exercise
Exercise is one of the best things you can do for your health and well-being. Among other things, if you exercise you: -maintain a healthy weight -reduce the chances of developing diseases such as heart attack, stroke, various forms of cancer, diabetes -have a better mood and higher energy levels -sleep better -have improved mental health -you have a better sex life! You can choose between many types of exercise that you will either do individually or in combination. Aerobics: is at the core of every physical activity. It includes running, swimming, dancing. Strength training: With these exercises you increase strength and muscle mass. They include weightlifting, weight training and resistance training. Calisthenics: Exercises performed without equipment but with the use of large muscles of the body. They include exercises such as lunges, squats, push ups. Interval training: It’s a combination of periods of high-intensity exercise with less intense exercise or breaks. Flexibility exercises: These exercises help muscles recover, prevent injuries and improve mobility. They include yoga and stretching individual muscles. Stability or balance exercises: Pilates, tai chi and core exercises strengthen the muscles and improve the coordination of the body. The best personal trainers are trained only in Base Training! The new 2 month seminar starts in January. Do not be late, register now and be a successful professional!
Tips before you start
Before you start, do a health check. This is important if you are doing high-intensity exercise or if you decide to work with a personal trainer so that he or she will make an exercise program to make based on your needs. Start with achievable goals so that you are neither disappointed nor injured. For example, if you aim to complete a 5 km run, start completing shorter distances and gradually increase the distance. Try to exercise at the same time every day. After a while it will become a habit and you will definitely include it in your everyday routine. Also: -Do not forget the warm-up and recovery -Drink water -Follow a balanced diet that includes all types of food -“Listen” to your body. Stop if you feel any pain or discomfort. -Do not forget that exercise is also fun. Do what you love in order to stick to it.
A week of exercise
Below we present an a sample week of exercise. You don’t need any equipment, just 30 to 45 minutes of your time! Monday: 40 minutes of moderate intensity jogging or power walking. Tuesday: Rest day. Wednesday: Walk fast for 10 minutes. Then do the following exercises with a 1 minute break after each set. At the end stretch. Circuit 1: 3 sets alternating 10 lunges on each leg, 10 pushups, 10 situps Circuit 2: 3 sets alternating 10 chair-dips, 10 jumping jacks, 10 air squats Thursday: Rest day. Friday: 30 minutes of moderate intensity jogging or cycling. Saturday: Rest day. Sunday: Running, jogging or walking for 40 minutes. Giota Florou source: healthline.com Recent Articles
