Do not let anything stop you

The need to reduce extra kilos and show off a slimmer figure after the end of the year holidays, special offers and discounts to join a gym, plus the purpose of being in good shape and having better health, are reasons that lead us to start a physical activity in January. But… will we have enough strength to get through the first week, or the first fifteen days, and reach the desired goal?

There are several keys to achieving this goal and the opportunity to achieve a better figure and optimal health. First of all, it is important that the activity we choose is close to home or work, and never far away. The chosen place can make the difference between success or failure, an activity located outside the usual places or circuits where we develop our lives or activities, it is the number one reason why people do not get fit indoors regularly . If it's not very convenient, don't think you're going to go out of your way to go.

TO START

A key requirement for success and reducing the risk of quitting or sustaining injury is to proceed slowly, patiently, and slowly. Those who have never done sports or gymnastics systematically or have spent a period of inactivity, and want to lose weight, should start their activity "very gently", without exceeding a quarter of an hour the first time, be constant and practice between three or four times a week, increasing each day two or three minutes of exercise. The main mistake is trying to do in two days what has not been done in a long time, in years, or even never.

People usually start with great enthusiasm, practicing intensely or at an inappropriate level, but a slight trauma, muscle injury are enough reason to abandon. It usually happens that as in a month the objectives are not achieved, sports practice is stopped. Physical exercise is much more effective when it is practiced a short time a day and many times a week. You have to start it with a warm-up of five to ten minutes and finish it with stretching for a minimum of ten minutes.

It is also important to give the body a break for two consecutive days, for example, on the weekend.

SLOWLY

At the beginning, we are all very motivated and eager, but the main ingredient must be patience and start little by little, the key is a progressive increase in activity with adequate recovery periods to facilitate the adaptation of the body, and in Do a good warm-up before exercise. Recovery massages and hydrotherapy are also beneficial.

An 'irrational' practice of exercise can cause a wide range of muscle pain, such as contractures, strains and low back pain. Ligament tears, sprains and dislocations are also frequent, with the knees, ankles, shoulders and wrists being the joints that suffer the most. To acclimatize the muscle, we have to start training gently because there are two ways to suffer an injury: doing very intense exercises with poor technique, or doing exercises of moderate intensity and very repetitive.

DECALOGUE FOR BEGINNERS

1.- Do not get obsessed, it is important to exercise in a controlled way and without excesses.

2.- Warm up to prepare the body before physical activity. A series of simple exercises for 15 or 20 minutes that stretch the muscles are enough.

3.- Exercise gradually. Do not try to do in a day what has not been done in months and gradually increase intensity and duration.

4.- Dose. Perform the activity a maximum of 2 or 3 times a week. If we are not athletes, subjecting the body to demanding sessions can be harmful.

5.- Do not launch without knowing which exercises are best suited to our anatomy, the correct way to perform them and the time we should dedicate to them.

6.- Follow some tables. It is better to do little but quality exercise, with boards suited to the needs of each one and that exercise the muscles in a controlled way.

7.- Know the body, our weaknesses and possibilities. You have to take into account the age, the state of health, the state of form, and be clear when to say enough is enough.

8.- Stretch. At the end of the exercise and for 15 or 20 minutes. Avoid overloads.

9.- Follow a balanced diet. Carbohydrates, proteins, vitamins and minerals should not be missing in any diet.

10.- Always have an analgesic on hand to relieve pain and inflammation.

 

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