It is a known fact that a consistent fitness routine has numerous health benefits, which include weight control and lowering your risk for several chronic health conditions, such as cancer, diabetes, and cardiovascular disease. Yet according to the American Council on Exercise, only 1 in 4 Americans get the recommended amount of daily exercise, 30 minutes of moderate activity on most days of the week, or 20 minutes of intense activity three days a week.
Take Preventative Measures
It is imperative that you check with your doctor before you set out to start any type of fitness program, especially if you have any medical conditions, such as diabetes, heart disease, or high blood pressure. Your doctor is in a position to evaluate your overall health and make available to you any limitations that might be necessary.
The right type of shoes or clothes for the activity must be worn to put a stop to the many fitness injuries that occur daily when we are not properly informed. Shoes have to be specifically designed to support your type of foot, for the activity you want to do. Be dressed in clothing made with fabric that is designed to pull sweat away from your body. Wear protective gear, such as helmets and knee pads for activities that could have a higher incidence of falling, such as cycling, skating or skiing.
The more active you are, the more fluids your body needs, according to Northwestern Health Sciences University. During one hour of exercise, you can lose 1 qt. of water, so it is important to drink plenty of water, which is considered the best fluid replacement during exercise, before, during, and after your workout. Two cups of water about two hours before exercise is sufficient, suggests the American Council on Exercise, as well as 6 to 8 oz. every 20 minutes during exercise. If you are exercising for longer–45 to 90 minutes–consider a sports drink that contains electrolytes to replace those your body has lost.
Don’t Overdo It
While it is true that work out can slow the loss of muscle mass and ease muscle and joint pain, too much of a good thing can be harmful. The American Academy of Orthopedic Surgeons suggests that 30 minutes of moderate exercise, such as walking or riding your bike, provide you with many health benefits, contrary to earlier beliefs that you needed to carry out vigorous exercise to reap any rewards. And although moderate intensity is best, low-impact exercise also is advantageous.
You are setting up yourself for a failure if you think that you can start a fitness routine and work out at a vigorous intensity the first time you enter the gym. Instead, realize that you will need to take things slowly, especially if you have not exercised in the past or if it has been a long time, according to Family Wellness Online. Getting into shape and being able to do the vigorous activities that you want to do will take time and commitment, so be patient with yourself and do not expect too much in the beginning.