Start exercising right

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Start exercising right Preparing for the start of exercise is important. Because it will help the trainee to set a clear goal for the exercise. Always motivate yourself to exercise. It also exercises correctly and has a positive effect on health. The trainer tried to start the exercise as follows: ufabet

1. Identify a daily exercise-related routine.

Beginning exercisers should start exploring how many days a week they exercise. How much time do you spend doing each exercise or physical activity? Including identifying activities that stimulate the body to move. Identifying such routines will help the trainee know how to initiate the proper exercise. It is also information to plan for the next exercise as well.

2. Set exercise goals.

Setting goals for your workouts can help trainees to make workouts more tailored to their needs. Initially, you should consider whether to set a short-term or long-term fitness goal. Set achievable goals and see results. Including regularly checking their own goals Setting short-term goals will also help practitioners move more consistently into their daily lives.

Beginning exercisers may incorporate such activities into their daily essential routines. Those who are already exercising regularly may increase their level of movement or exercise, such as switching from brisk walking to jogging. or add dumbbell weights to train muscles Completing short-term goals will give the trainee confidence and start setting long-term goals. Long-term goals should be aimed at 6 months, 1 year, or 2 years from the goal-defining interval.

3. Write an exercise plan.

An exercise plan should be based on clear goals. By choosing the type of activity and specifying the reason, time period, including the place where such activity must be performed. Including constantly exploring whether the goal was achieved as set or not. Trainers should do activities or exercises that feel fun. To train yourself to exercise or move your body consistently every day.

4. Talk to your doctor about exercise.

Adjusting the intensity of the activity or exercise is something that the trainer should consult with a doctor. This is often done in cases where some practitioners have health problems. or unable to start exercising at an intense level The trainers should see a doctor to discuss exercise on the following issues:

  • Activities to avoid and the effects of an illness or surgery on exercise.
  • Some medical conditions for which there is no known cause, such as chest pain or tightness, joint pain, dizziness, or shortness of breath The practitioner should rest until the condition has been diagnosed and treated.
  • The impact of certain health problems on exercise, for example, people with arthritis may need to avoid certain types of exercise.
  • Some health problems that cannot be controlled And may affect the activities that are being done, for example, people with blood pressure or diabetes need to know how to exercise that is safe for themselves.

5. Choose shoes for exercise.

Exercise shoes are essential equipment for physical activity. Trainers should choose shoes that are suitable for each activity such as walking, running, dancing, bowling or tennis by choosing shoes that are flat, non-slip, supportive and fit their feet. Including regularly checking the condition of the shoes If your shoes wear or feel pain in your feet, shins, knees, or hips after activities, you should replace them with new ones.

How to test fitness

Trainer who exercises regularly Should test their own fitness. to see if the level of exercise should be increased further Fitness testing methods are divided according to the type of exercise as follows:

Durability test method

Trainees can test their endurance by timing how much they can move their body for a specific distance, such as the distance from home to school. Then take a walk test to see how much you can walk within the specified distance. If it takes less time It means performance, durability is increased. The practitioner should do a monthly endurance test.

How to test strength

The fitness test is divided into two parts: upper body strength performance. and strength performance of the lower body as follows

  • upper body strength performance Trainees count the number of reps they can do for correct and safe arm curls in 2 minutes. Beginning exercisers may rest before 2 minutes are complete. Trainees should test again after passing. 1 month, preferably with more repetitions
  • lower body strength performance The test subjects counted the number of reps they could do to stand up from their chair in 2 minutes and tested again after a month, preferably increasing the number of reps.

Flexibility Test Method

The practitioner sat on the edge of the seat of the chair. extend one leg with the heel touching the floor and the toe pointing upwards Bend the other leg so that the foot is flat on the floor. Slowly reach out and touch the toe of the extended leg. Try to stretch until you feel tight. And test again after 1 month to see how much you can reach to touch your toes.

How to test balance performance

The practitioner stood on one leg and timed it. By not touching or seizing things to avoid falling. For those who are still in poor balance can find a place to hold Then alternate standing on one leg. Ready to record the time you can do it. to compare the balance of both legs Including testing again within 1 month to see if he can stand on one leg longer or not.

In addition, the trainer may test his or her fitness by observing the signs or symptoms of the body that have developed as follows:

  • very energetic
  • Mood and mental health
  • Easy to do daily activities
  • Going up the stairs doesn’t get tired quickly.
  • Easy to get on and off
  • sleep well
  • not injured by physical movement
  • better symptoms

How to prevent exercise-related injuries

exercise that is good for health Should be done regularly in order to benefit from that activity, including preventing injuries from exercise, which can be done as follows

  • Trainer who started exercising You should start out slowly and train with low-intensity exercises.
  • You should exercise after eating. by waiting at least 2 hours
  • You should wear shoes that fit and are suitable for the activities you do. Including wearing clothes that are not tight. to move the body easily
  • Always warm up with light body movements before every exercise.
  • Always drink water before, during and after exercising.
  • Should keep an eye on the environment around you in case of exercising outdoors.
  • You should stop exercising if you feel tightness or pain in your chest, neck, shoulders or arms, as well as dizziness, dizziness, sweating while cold, cramps, or pain in your joints, feet, ankles and legs.