Making yourself working out too much is not good for your health. Get moving not just about being able to get a fit body. Some people forgot that staying fit is not just about achieving a good shape. It also means that you are also mentally fit. If you are exhausted, it is recommended to do exercises that will not give you more stress.
Pushing yourself too hard can only bring harm to your body. Staying fit is right for you. However, as someone who exercises, you need to know the intensity of your workout. Are you having a low, moderate or high-intensity routine? If you are not yet aware of the type of work out that you do for your body, ask the experts.
To keep your body in excellent condition, never do things beyond your strength. Exercise is all about perspective. Hating it can only make you feel tired while you are doing hard routines. The following are the smart ways for you to get moving.
Choose intensity of exercise
Balance is important to stay fit. Not because everyone’s doing it, you will also do the same. Remember, your body structure might not be the same as your friends. If you are going into exercises, ensure that you know your body. Why? To make sure that you know the right fitness routine for you.
If you want to know if to what extent you should be exercising, here are the exercise guidelines recommended by Department of Health and Human Services:
Moderate-intensity physical activity: Increasing the heart rate and breathing is the main goal of this aerobic activity. The example of this kind of exercises are dancing, swimming, brisk walking, and bicycling on a level terrain.
Scale relative to a person’s capacity: usually a 5 or 6 on a 0 to 10 scale.
Vigorous-intensity physical activity: Examples of this exercise are bicycling uphill, singles tennis, jogging, and swimming continuous laps. Similar to moderate-intensity physical activity, it also increases the heart rate of the person and breathing.
Scale relative to a person’s capacity: usually a 7 or 8 on a 0 to 10 scale.
Muscle-strengthening activity: If you are into strength training, muscular strength, resistance training, and endurance exercises, this physical activity are good for you. The benefits you can get from this exercise are skeletal muscle strength, mass, endurance, and power.
Bone-strengthening activity: The routines you can get are weight lifting, running, and jumping rope. This kind of activity can cause tension and/or impact on bones.
Having right exercise also mean that you know the good routine that you can do. It may be by your age, your body built, and how you perceive exercise as a whole. Never injure yourself for the sake of keeping in shape faster. Reduce the exercises if you think that it is hard for you to finish each routine.
Monitor the heart rate
Knowing the condition of your heart before, during, and after you get moving is important. Keeping track of your heart rate will make you know if you have performed the exercises well. Once you saw that you are exceeding the prescribed heart rate, you might be in trouble.
According to Center for Disease Control and Prevention, “For moderate-intensity physical activity, a person’s target heart rate should be 50 to 70% of his or her maximum heart rate. This maximum rate is based on the person’s age. An estimate of a person’s maximum age-related heart rate can be obtained by subtracting the person’s age from 220.”
In addition, “For vigorous-intensity physical activity, a person’s target heart rate should be 70 to 85% of his or her maximum heart rate. To calculate this range, follow the same formula as used above, except change “50 and 70%” to “70 and 85%”.
Problems may occur if you have overtrained and undertrained. Based on the instruction in finding your pulse given by National Institutes of Health:
1) Gently place your index and middle fingers on the artery located on the inner wrist of either arm, below your thumb.
2) You should feel a pulsing or tapping against your fingers.
3) Watch the second hand and count the number of pulses you feel in 30 seconds.
4) Double that number to find out your heart rate or pulse for 1 minute.
If you want to get moving, you need to consider the condition of your body first. You need to control the exercises that you will be doing in order not to have serious injuries. Talk to an expert to discuss with you the things that you need to do to have a successful fitness plan.
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