Exercise may bring a lot of health benefits, but for newcomers, learning and following the principles of exercise will help us achieve the best results and especially safety during practice.
Choose the sport that suits you
The first thing to be able to practice well is we need to choose the exercise that suits us best. This will depend on the fitness, health, and age of each person. If you have a health problem, don’t be afraid to consult your doctor or experts to make the best choice.
Don’t feel too hard in the first place because there are many sports that are easy to practice and suitable for many people like walking, jogging (can choose to walk outdoors or practice with the machine), swimming, yoga, cycling.
Always warm up your body before exercising
Warm-up before training is not to be missed when you exercise regardless of the sport. The start-up task is to help stretch the muscles and joints so that you can gradually get used to the intensity of the workout while helping the practitioner feel more excited, healthier for the training process after that and at the same time minimize the possible injuries during exercise.
Choose a suitable training time
The appropriate exercise time is neither early in the morning nor too late in the evening. Exercise too early, the body will remain in a state of rest and relaxation, the nervous system and endocrinology are also featured at night this will upset the normal circadian rhythm. On the contrary, exercising too late will make the body tired and may cause difficulty sleeping.
Do not practice overwhelmingly
In order for the training process to be smooth, you should apply the exercises that are suitable and suitable to your interests and do not force the body to follow exercises that are not suitable for the body as well as the workplace.
Overexertion will be very easy for the practitioner to be tired, exhausted, which can cause hypoglycemia or hypotension. The following signs indicate that you are overtraining such as headache mild, lightheaded, heart attack, fainting, chest pain, joint pain.
In order for the training process to be smooth, you should apply the exercises that are suitable to your interests and do not force the body to follow exercises that are not suitable for the body as well as the workplace.
If you are trying to improve your training intensity, don’t rush so that you can gradually adapt to the changes in the exercises. It is best to increase the intensity of the exercise to no more than 10-15% per week.
On the other hand, there are many people who think that maybe a week of 1-2 sessions and intense training can compensate for the days without practice. However, this is a completely wrong practice because it not only causes fatigue but also makes it possible to cause injuries during movement.
For best practice, keep the frequency of your training routine and regularly. However, when you are sick, you can rest to give your body time to recover your health, so do not force yourself.