It is important to exercise safely and effectively. Robin Gargreve is part of the WMCI FIT Center. He is one of the best professional fitness instructors in the UK. Here some of his tips to get your fitness trainings safely.
You will also find plenty of tips on increasing stamina, strength and flexibility as well as proper diet and stimulation.
When should I exercise?
There is no time to exercise. It depends on the individual. “You need to listen to your body,” says Robin. “Some people feel that doing exercise in the morning is difficult, while others can jump out of bed to run 10 miles.”
Do not exercise 2 to 3 hours after eating a heavy meal. If you exercise immediately after a large meal, you are likely to suffer from nausea, colic in the abdomen and a feeling of discomfort.
Can I have a snack before exercising?
You can have a small snack before exercising, like a piece of fruit or a drink. Robin recommends not eating light snacks rich in sugar, including soft drinks.
“You may feel a sudden burst of energy, but it will probably be followed by a sudden drop in energy.” Choose starchy foods, such as brown bread or bananas, which help keep your energy levels constant during exercise.
Should I warm up before exercising?
Warm-up is necessary before exercising. “Without warm-up, your exercise will not be as effective as it should be,” added Robin. “Your muscles will be warmer and less softer, which can increase your risk of injury.”
Start with slow and gentle movements, such as walking, and gradually increase warmth, such as increasing walking speed to become light enemy.
It takes eight to 10 minutes to warm the muscles and make them ready for high intensity activity. Warming sends oxygen to the muscles, working with glucose to produce energy, says Rubin.
This ensures that the body works more efficiently, and that the exercises you exercise will give better results.
What are aerobic exercises?
Aerobic exercises are exercises in which the large body muscles move in a rhythmic way for an extended period of time. Also called endurance exercises, they are excellent for improving the health of the heart and lungs. Examples of these exercises include:
“Aerobic exercises are essential for calorie burning, weight control and overall health,” Rubin says.
Try a 10-minute home workout.
What is the importance of strength exercises?
Strength exercises, such as weight lifting, involve making short payments of effort. Power exercises burn calories and build and strengthen muscles.
Benefits of strength exercises include increased bone density, joint strengthening, improved balance, firmness and body posture.
“These exercises increase your ability to do daily tasks without fatigue,” says Robin. “The more muscle mass you have, the easier it becomes to burn calories, even when the body is in a relaxed state.”
Try 10-minute exercises, leg and butt exercises and a 10-minute workout at home.
Do I need to stretch?
Stretching helps improve flexibility, balance and posture. To stretch properly and safely, stretch the muscles slowly until you feel resistant.
Resistance is the point where you feel a slight pull in the muscle. It should not be painful. Stop and stabilize on each stretch for 10 to 20 seconds without movement up and down.
During stretching, breathe deeply and regularly. Do not hold your breath. Make sure to warm your muscles before they stretch. The best time to stretch is after exercise, when the muscles are very soft.
What is the importance of relaxing muscles?
Assign time to relax the muscle immediately after exercise. This will gradually reduce your heart rate and allow your body to recover.
Resting muscle may also help reduce injury, severe sclerosis and pain. Keep walking or exercising low for five or 10 minutes. It is appropriate to stretch, where you are more able to improve your flexibility.
Should I take a day off?
For moderate-intensity aerobic exercise, heavy gardening or cycling, a few are preferred daily. Adults should take a total of 150 minutes (2 hours and 30 minutes) of moderate aerobic exercise per week.
Most children between the ages of 5-18 should do 60 minutes of high-intensity aerobic exercises every day.
It is important to be comfortable when exercising with high intensity aerobic exercise, such as running. The body repairs, strengthens itself between exercises, and excessive training can weaken even the strongest athletes.
What should I drink?
It is important to drink liquids while exercising for more than 30 minutes.
Water may be sufficient for low intensity exercises that do not exceed 45-50 minutes.
For more severe exercise for more than 45-50 minutes or less intense exercise lasting several hours, sports drinks help maintain energy levels and improve salty salt.
You should choose drinks that contain sodium (salt) when your exercise lasts longer than one hour, or when you lose large amounts of salt by sweating.
How can I stay motivated?
Make sure that your system includes your exercise activities that you love to do rather than tell you what else someone should do. Exercise with a friend or friends so that you stimulate each other.
“Set yourself new challenges (goals) to stay motivated,” says Robin. “I’m keen to continue.” The difficulty is always at first, even for elite athletes, but it becomes easier. “