Exercise Tips

We all know exercise is important to lead a healthy life but we have lots of wrong myth for workout which I will try to sort it out to some extent in this topic.

Perceptions

Many thinks that those people has to do exercise who is fat or having any health issues but as per the doctor everybody should have to do exercise so that their immune system will develop and they are less vulnerable to the diseases. It doesn't matter whether you are losing weight or not but if you do exercise daily then you are less prone to any disease. Many people has cured their many severe diseases through exercise when doctor said them there is no cure of it.

If you think alcohol, drugs etc. are addictive try workout for 2-3 months then your perceptions will get change.

What to do

Now question is that which exercise and how many days we should have to do in a week.

It all depends upon person like. Do any exercise in which you are getting sweat. More you will sweat more your face will get glow and get a better result.    

You can go for Gym, Yoga, Zumba, Cycling, Swimming, Running, Walking, any outdoor sports etc.

If you do intense exercise for 3 days in a week that is sufficient. Don't do exercise more than 5 days in a week because 6 days is too much for the body. If you do workout then your tissues will get break so you should have to give time to get repair. Hence at least 2 days you should have to take rest for better result.

Warmup

Before doing any exercise, sports and dance etc. you should do warm-up exercise. You would have to do exercise for all your 9 joints. You will get the warmup exercise easily on you tube. People who will not do warmup always complain about body pain.

Walking

Walking is one of the best exercise. This can be done by any age group. You can do it any time. If you walk for 30 to 45 mins daily you will not get many diseases. You can walk daily. Generally it is recommended that to do brisk walking but if you can't walk faster then any speed will is ok.

Running

Running is another best exercise. You can loose lots of weight in it but sometimes people may get knee or back pain. At that time you should avoid running. Its notice that if you are running on ground instead on hard turf then chances of getting back or knee pain is less. It would be good to do running with shoe otherwise you may get ankle pain.

Yoga

Yoga also can be done everyday. It will make you internally strong but getting shape through this is little tough. You should have to do yoga under trained trainer. If you will do it wrongly then it will effect your health. This exercise also can be done by any age group.

Gym

Gym is the most used place for workout. Many people are going there for exercise. Generally people recommend this place to go because after seeing others you will get mood to do. You can do cardio & weight lifting exercises. Its been notice that weight lifting is 85% more effective than cardio to lose weight so even girls started to do this now a days.

It's better to do routine exercise in gym. You can split your exercise in a week as shown below:

First day-Chest

Second day-Back

Third Day - Arms ( Bicep & Triceps)

 Fourth day - Shoulder and Abs

Fifth day - Legs

2 Days - Rest

Some people will combine Chest-Triceps, Bicep-Back & Shoulder-Legs in a single day. As you have to do 6 body part workout in 5 days so one day you have to combine 2 body part exercise. So you can choose any combination as per your preference.

You try to finish your exercise in 1- 1.5 hour. You can divide your workout 5 part.

1st Part - Warmup (Stretching)

2nd Part - Cardio ( Running, Cycling, Cross-fit etc..)

3rd Part - Push-up, Pull-up, Parallel bar

4th Part - Routine Exercise ( like chest, back ,biceps, triceps, shoulder & leg as per your schedule) You shouldn't have to do exercise more than 5 variation.  Each variation will be of 3 set. 

1st set  - With light weight, 12 repetition 

2nd set - With medium weight. 10-12 repetition 

3rd Set - With heavy weight.  If its difficult to lift then you can take support from your friend or instructor. 8-10 repetition 

We have a wrong myth that if you will lift heavy weight then only you can build muscle. Instead of that if you lift how much you  can and your posture is right then you can see better result. Many people met with an injury because of wrong posture and  lifting too heavy weight.

5th Part - Wrist and abs.

Always try to complete each body part workout in a week.

In routine exercise we are working out in each body part so leads to get a better result. 

Even doctor is telling to lift weight after 30 year to make your bones strong.

If you are doing gym first time or after long time then start with light weight and less duration. You will get body pain for almost 1 week then it will disappear so don't discontinue because of pain.

If you have a gap of almost 1 month then first 2 days do mix exercise then start with routine exercises.

 

Diet - Diet is very important part of exercise.  

Many people will do dieting to get slim but later on get many health problem because they will not get sufficient vitamins or minerals to their bodies. 

Many people get slim due to dieting but they look like they got some disease.

Even if you do dieting you will not get stamina to do exercise. 

Instead of that you can maintain healthy food habits.

Try to have maximum fruits, salad, home made food, less oily food, dry fruit etc. You can reduce the quantity  of rice intake and eat something if you feel hungry. Try to have seasonal fruits which help you to improve your immunity. Don't do overeating as this leads to increase your weight.

It's been noticed that if you do exercise then your mind always try to force to have healthy diet.

Water - Generally a normal person has to take 2 liter of water or 8 glass of water daily but if you are exercising then you should have to take at least 3 liter or 12 glass of water because while working out you are sweat a lot and keep yourself hydrated you should drink more water. Water will also help to reduce weight so it would be good if you have lots of water.

Sports- This is one of the best exercise. It will make you physically and mentally fit.

Sunlight- Now a days due to office many people not get the chance to go in front of Sunray, leads to have Vitamin D deficiency which make their immune system low. Hence try everyday to stand in front of Sunray for at least 5 mins daily. This will help you to improve your Vitamin D level.

 Dance- This is an another best exercise. If you dont have any equipment to work on try this. 

Switch on the TV and play any song and follow the same step. It will work on each body part.

Day to Day life include physical activity-

Its not  that you have to do only exercise. In your day to day life also you can include many physical activity like instead of using elevator use staircase, go to nearby place by walk or cycle rather than vehicle etc. You must have seen that there are many people who wont do any exercise but always look fit because they do lots of physical activity in their day to day life.

I hope the above mentioned tips will help you to your day to day life and you will lead a healthy life style. Remember one thing if you do exercise never think it's not effecting you, always be positive and soon you will get the better result.

Remember you can work 1 hour less in the office but always keep 1 hour for your health because health is wealth. Body doesn't need hardcore exercise, normal workout is sufficient.