How to Exercise Your Body:

How to Exercise Your Body

If you really want to stay healthy, then exercising should be part of your routine. If you’re not used to physical activity, you can start slowly and gradually improve with time. However, whenever you work out, always listen to your body’s limits and ask the doctor for advice if you have any history of medical issues. So, in this post we shall provide you with some of the exercises that you can do to keep your body fit and healthy.

 

SECTION-1: How To Create An Exercise Routine:

> Match your workout routine to your experience level: You should always start slowly if you aren’t used to physical activity but want to develop an exercise routine. As you gain experience, increase your workout intensity levels gradually.

> Consider warming up for 5 to 10 minutes before working out: As you warm up, target the muscles you plan on exercising but use less intense movements. For example, you can walk for 5 to 10 minutes before jogging or doing a lower body workout. In case you’re swimming, go slowly at first then pick up your pace. Before an upper body workout, walk or jog and do light jumping jacks to raise the heart rate and increase blood flow.

> Do 30 minutes of aerobic exercise per day: Get at least 30 minutes of moderately intense aerobic exercise daily. These exercises include going for brisk walks and jogs, running, cycling, and swimming. Likewise, you can break your workout times into chunks and spread them throughout the day. In fact, being active for 5 or 10 minutes at a time is a good way to ease your way into exercise if you’re not used to it.

> Incorporate strength training for at least 2 days per week: Resistance training or strength training involves using free weights, resistance bands, or your body weight to strengthen muscles. In case you’re just starting out, try doing upper and lower body workouts for 1 day a week. Gradually work your way up by including 3 to 4 strength training days in your weekly routine. Lastly, you can do strength training at home or use resistance machines at a local gym.

> Try mixing up your routine: Varying your workouts can help keep you from getting bored hence motivating you to stay on track. Likewise, switching up your workouts will engage your entire body and help prevent injury. For example, you can jog on Monday, do upper body strength training on Tuesday, swim on Wednesday, do a lower body workout on Thursday, take a yoga class on Friday, ride a bike on Saturday, and go for a walk on Sunday. However, avoid targeting the same muscle group for 2 days in a row.

> Walk for about 5 to 10 minutes & stretch after workouts: Cool downs are a gentler form of exercise meant to ease your body from working hard to being at rest. So, cool down by walking for 5 to 10 minutes and then stretch the muscles your workout targeted. Stretch individual muscles for a total of 30 to 60 seconds by doing 3 to 4 quad stretches per leg and hold each stretch for 10 seconds. Avoid stretching before you exercise. Only stretch after exercise when your muscles are warm to help them recover and improve flexibility.

 

SECTION-2: How To Get An Aerobic Exercise:

> Take a brisk walk or jog daily: Walking or jogging are great ways to stay active most especially if you’re just beginning to exercise. So, consider going for a 15-minute brisk walk during your lunch break and then walk or jog around the neighborhood for 15 minutes after dinner.

> Jump the rope for 5 to 15 minutes: Jumping the rope is an excellent cardio workout. So, try jumping for 5 minutes straight, but if you’re not used to exercising then you can only jump for a minute or two. You could aim to add 30 seconds or a minute to your jumping time each week until you can jump for at least 5 minutes straight.

> Do jumping jacks for about 5 to 15 minutes: Begin by standing with your legs together and arms at your side, then jump straight up as you move your legs outward and raise your arms together above your head. Return to a starting position and then repeat. Gradually increase the length of time you can do jumping jacks.

> Try riding a bike: If you’re just starting off, going for bike rides around the neighborhood, on a local bike trail, or at the park can be a great idea. So, begin by cycling for around 3 miles (4.8 km) in 30 minutes and then gradually increase your speed and distance.

> Go for swimming at any local pool or fitness center: Swimming is actually a great full body workout. So, try swimming laps for 20 minutes or for as long as you can without getting too winded. You can also just do water aerobics or walk around in a pool which is a great option for people with joint problems or overweight.

> Consider running once you’re used to being active: Make runs around the neighborhood or look for a local indoor or outdoor track. Run for about 15 to 30 minutes straight, but don’t push yourself too hard if you’re just starting to get more active. Each week, try to add another minute to your running time and also track your time as you run.

> Tryout interval trainings: Interval training involves alternating high-intensity and low-intensity exercises which is actually a great way to burn calories since it involves high-intensity activities like running or sprinting. To achieve a good, basic interval session, try doing a sprint-walk routine.

 

SECTION-3: How To Learn Strength Exercises:

> Try push-ups to strengthen the arms and chest: Start by laying the face down with your palms flat on the floor by your shoulders. Keep your head, neck, back, and legs aligned, then exhale and lift your body by extending your arms. The hands and toes should support your body weight. To mix up your routine, set the palms at a wider distance as you perform push-ups. You can also hold yours arms close to your body as you do push-ups to shift the work from your chest to your triceps.

> Hold a plank for 30 to 45 seconds: Begin by lying with the face down then raise your body and support your weight on your forearms and toes. Hold that pose for at least 30 seconds and after lower yourself to the floor. Rest for about 30 to 60 seconds and then repeat. Keep your head, neck, and back in a straight line as you hold the pose. Avoid looking up and keep your head in a neutral position so that you can face the floor.

> Workout abdominal muscles with crunches: Begin by lying on your back with your knees bent and feet flat on the floor. After, place your hands across your chest or behind your head and engage your ab muscles then exhale as you slowly raise your upper torso off of the floor. Lift your torso until your shoulder blades are off of the floor, hold for 1 to 2 seconds, then inhale as you slowly lower yourself back to the ground. Repeat the steps to complete 2 sets of 12 reps.

> Exercise your glutes & core muscles with bridges: Lay on your back with your knees bent, feet flat on the floor, and your arms by your sides. After, inhale and exhale as you engage your core muscles and slowly raise your hips and lower back off of the floor. Lift yourself until your shoulders and knees form a straight line and keep your arms flat on the floor to keep balance.

> Strengthen the legs with squats: Stand with your feet shoulder-width apart, toes pointing slightly outward, back straight, and arms by the sides or crossed over your chest. Keep your torso aligned and core muscles engaged then slowly bend your knees and lower your hips like you were going to sit in a chair. Stick your rear end out as you lower your hips so your weight is back on your heels. Keep your knees and toes aligned while avoiding to bend your knees past the toes. Inhale as you lower yourself and exhale as you exert the legs and lift yourself.

> Do burpees for a full body workout: Stand with your feet shoulder-width apart and then jump and drop to a crouched position. After place your palms flat on the floor and thrust your legs back to enter the push-up position and then do one push-up. After the push-up, pull your legs back to a crouched position and then jump straight up with your hands raised to return to the standing position. Repeat the process to complete 2 sets of 12 burpees.

> Get free weights or a gym membership: Weights, dumbbells, barbells, and resistance machines can add intensity to your workouts. However, start with lighter weights and avoid trying to push your body beyond its limits. Also choose weights that challenge you, but still allow you to maintain proper form. Try doing 2 sets of 12 biceps curls. Do shoulder presses by raising the dumbbells by your shoulders with your elbows bent. In case, you use resistance machines at the gym, then have a trainer instruct you on proper use.

 

SECTION-4: How To Boost Your Balance & Flexibility:

> Try stretching after warming-up the muscles: Only stretch muscles that have been active and received increased blood flow. In fact, stretching cold, inactive muscles poses an injury risk. So, whenever you stretch hold the pose steadily instead of bouncing in and out of it. Inhale as you move into a stretch, and exhale as you hold the pose. To stretch your hamstrings, sit on the floor with your legs straight in front of you. Reach towards the toes as far as you can until you feel a stretch in the backs of your legs, then hold the stretch for 15 to 20 seconds. To stretch your quads, stand and use a chair or wall for support. Bring your right foot toward your rear end, grab your toes with the right hand, and gently pull until you feel a stretch in the front of your thigh. Hold for 15 to 20 seconds and then repeat on your left leg. For a simple shoulder stretch, gently pull the right elbow across the front of your body towards the opposite shoulder until you feel a stretch in your right shoulder and back. Hold for 15 to 20 seconds and then repeat on your other arm. Stretch your calves by standing next to a wall and then place your palms flat against it at shoulder height.

> Do some yoga exercises: Yoga can improve balance and flexibility, boost concentration and help you keep stress levels in check. So, consider taking classes at a local gym, community center, yoga studio, or practice at home using online or DVD guides. Additionally, taking a group class is a great way to stick with an exercise routine.

> Try-out Pilates: Pilates combine aerobic, balance, and flexibility trainings. In fact, you can find a local Pilates group to practice with or take a class at a local gym or studio. You can also look for Pilates DVDs or online video guides.

> Dance to stay active: Dancing can be a rigorous form of exercise and it can improve your flexibility, offer aerobic or endurance training, and boost your coordination. So, search for a local group to practice with or take a class from a local gym or community center. You could also put on your favorite tunes and dance around the house.

 

SECTION-5: How To Exercises Into A Busy Schedule:

> Find short periods of time to get active throughout the day: Find ways to fit exercise into small blocks of time when you’d otherwise be sedentary. In fact, you don’t have to dedicate hours of your day to exercising. For example, take 5-minute breaks every hour at work to walk around the office and stretch.

> Try spending less time sitting: Consider using a standing desk or an underdesk-treadmill to keep your body active while in office. In fact, try your best to take regular breaks by getting up and walking around. You may also consider sitting on an exercise ball instead of a desk chair so as to engage your core muscles by keeping yourself steady on the ball.

> Consider using stairs in tall buildings: When moving to your apartment or office, try skipping the elevator and take the stairs instead. In fact, climbing stairs can burn up more calories as walking for the same amount of time.

> Walk or ride a bike instead of driving: Instead of driving to nearby locations, trying moving there on foot or ride your bike whenever possible. For example, turn grocery shopping into a workout by simply walking to the store a few times a week.

 

SECTION-6: How To Exercise Safely:

> Check with your doctor before starting any exercise routine: It’s very important to consult a doctor if you have a history of serious medical conditions. So, ask your doctor for advice on how to safely start exercising and to recommend exercises that benefit your specific condition.

> Always drink a lot of water before, during & after workouts: Consider drinking about 2 cups (470 mL) of water before you exercise and 1 cup (240 mL) every 15 to 20 minutes during your workout. In fact, your body will need extra water to help muscles work and to replace the fluids lost while sweating. So, sports drinks can also help you replace salts and minerals lost in sweat. You will also need a good quality water-bottle to keep you hydrated as you workout outdoors.

> Get clothes that suit your workout activity: Try wearing clothes that won’t restrict your movement or blood flow. Loose workout clothes are best for strength training, brisk walking, and sports such as basketball or soccer while tight clothes are perfect for riding, swimming and other high-pace workouts. Wear short sleeves and light, breathable fabrics in hot temperatures but also consider wearing layered clothes if it’s cold.

> Stop workouts if you experience pain: In case you feel any soreness or sharp pains, stop exercising and rest. Try your best to rest the affected area until the pain starts to subside. Compress the injured area with athletic tape and try to keep it raised around heart level. To manage pain, take over-the-counter medication like ibuprofen. Seek medical attention in case you hear a pop, experience severe pain, have uncontrolled bleeding, can’t move or bear weight on a joint, or if mild to moderate symptoms don’t improve within 1 to 2 weeks. You can also acquire a first-aid-kit to help get instant treatment in case anything happens as you workout.

> Always wear athletic shoes that provide support and cushioning: Get athletic-shoes with sturdy rubber soles. Additionally, hold the shoe by the toe and heel, and gently try to see if the soles resist pressure. Shoes should also fit comfortably and always try on both shoes of a pair when checking their fit. Lastly, get shoes that match the activity you’re doing.

How to Exercise

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