Living,with,Your,Exercise,Rout health Living with Your Exercise Routine
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Try to add on something periodically. You can do it each session, or once a week, or after a particular move, exercise, or effort has become easy. Keep track of any incremental improvements you make by writing them in your notebook.After you've been exercising for a while, you may feel comfortable enough to join a team or other group. Competition with others is a way to challenge yourself, but it may not be for everybody. Give it a try, though. If you find it adds interest and motivation, keep it up. If not, return to solo or noncompetitive pursuits without being critical of yourself. Keep it safe If you are very overweight or have been inactive for a long time beginning to be more active should be a gradual process. Don't start without talking to your doctor about your current state of health and fitness and your plans for improving both. Even if you are not seriously out of shape, taking it slowly is the safe way to go. Don't overdo it. I'm hoping all this talk about exercise will make you gung-ho, but I don't want you to give up in the early days because you are a mass of aches and pains.The right equipment Many of the activities you have to choose from require little or nothing in the way of special equipment. Still, there are some basics. You should have some workout and exercise clothes that keep you warm and dry in wet and cold weather, but are breathable so your sweat will "wick" away. A pair of well-fitting and supportive shoes is a must. They should have no-slip soles and should not be so worn out that they won't absorb shocks or will put you off balance. If you use other equipment - whether it's a stationary or moving bicycle, skates, weights, treadmills and stair climbers, racquets, bat, balls, whatever - they should be sturdy and in good repair. If you're just starting out and want to give an activity a try, borrow the equipment or use it in a public or commercial facility. Warm up/cool downThe two most important parts of any exercise come at the beginning and the end. I'm sorry to say that they are also two things most often omitted. Warming up and cooling down help your body adjust to the change of pace that activity entails. Your muscles and your heart and lungs have to gradually get up to speed. And when they are speeding, they shouldn't stop cold. Immediate pain and morning-after soreness will result if you don't take the time to warm up and cool down.Warming up literally increases the temperature of your muscles by directing more blood to them. "Warm muscles" extend and contract more quickly than muscles that are cold preventing strain and cramping. Warming up also increases the flow of blood to your coronary arteries and lungs, which will be working hard during your exercise. The cool -down allows your breathing to return to normal and your heart rate to come down gradually from at or near your THR to close to your RHR. It also gently redirects from your muscles to a more even distribution around your body.Any decent exercise class will include warming up and cooling down. If you find yourself in one that does not, talk to the instructor and if there is no improvement, change classes. As an alternative, start early and do your own warm-up and stay on to cool down. When you are working out on your own, it's up to you. Warm up for at least 10 minutes, keeping it at low to moderate intensity. The best warm-up uses the same muscles your activity will. So if you will be running, start by running lightly in place, or walking and gradually increasing your pace before you break into a run. Swing your arms, flex your feet and knees. Don't forget to breathe when warming up and cooling down. Your body needs extra oxygen, and it needs to rid itself of carbon dioxide and other toxins. So keep the air going in and out. Your cool-down can be shorter than your warm up, but it should be no less than 5 minutes. Gradually decrease the intensity of whatever you are doing. Let your breathing and heart beat return to normal. Article Tags: Cooling Down
Living,with,Your,Exercise,Rout