Exercise advice
A blog post from FreshFit MK
When should I exercise?There's no right time to exercise. It depends very much on the individual. You need to listen to your body, Some people feel rough in the morning, whereas others can hop out of bed and do a run. Allow two to three hours before exercising after a heavy meal. If you exercise straight after a large meal, blood is sent to the muscles and away from the intestines. This can cause nausea, stomach cramps and discomfort.
Can I have a snack before exercising?You can have a small snack before your workout, such as a piece fruit or a drink.
Should I warm up before exercise? Warming up is essential before your training session. Without a warm-up your workout won't be as efficient as it could be, your muscles will be less supple, so you're more likely to injure yourself. Start with slow, low-intensity movements, and gradually increase the rhythm. Eight to 10 minutes will warm up the muscles and get them ready for higher-intensity activity. The warm-up process sends oxygen to the muscles, where it works with glucose to produce energy. This ensures that the body works more efficiently, and that your workout gives better results.
What is aerobic fitness? Aerobic activity is the kind of rhythmic, moderate-intensity exercise that uses the large muscles in your legs. It raises your heart rate and makes you breathe harder. Aerobic exercises, such as running, walking and swimming, are good for your cardiovascular system because they strengthen your heart, lower your blood pressure and improve circulation. Aerobic exercise lowers your risk of coronary heart disease, diabetes, stroke and some cancers. Aerobic activity is vital for burning off calories, weight management and general health.
What's the importance of strength training? Strength-training activities, such as weight lifting, involve short bursts of effort. Strength training burns calories and builds and strengthens muscle. Benefits of strength training include increasing bone density, strengthening joints, and improving your balance, stability and posture. It increases your ability to do everyday tasks without getting so tired. The more muscle mass you have, the easier it is to burn calories, even when the body is at rest.
Do I need to stretch? Stretching helps to reduce muscle tension, improve flexibility and posture, and it reduces your chance of injury. To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down. During the stretch, breathe rhythmically and slowly. Don't hold your breath. Make sure that your muscles are warmed up first before stretching. The best time to stretch is after exercise, when your muscles are most supple.
What's the importance of cooling down? Immediately after your workout, take time to cool down. This gradually lowers your heart rate, and allows your body to recover. It may help to reduce muscle injury, stiffness and soreness. Walk or continue your activity at a low intensity for five to 10 minutes. It's then an ideal time to stretch, and you're more likely to become more flexible.
Should I have a rest day? With moderate-intensity activity, whether it's gardening or cycling, you're encouraged to do a little every day of the week. Adults should aim for 30 minutes of moderate-intensity activity a day. Children should do 60 minutes. Rest becomes important with high-intensity exercise. The body repairs and strengthens itself between workouts, and over-training can weaken even the strongest athletes.
What should I be drinking? It's important to drink fluid during any exercise lasting more than 30 minutes. Water may be enough for low-intensity exercise up to 45-50 minutes. For higher-intensity exercise of 45-50 minutes or more, or lower-intensity exercise lasting several hours, a sports drink will benefit because you lose more fluid. The carbohydrate in a sports drink will help to maintain energy levels, and its salt will improve hydration. Sodium should be included in drinks when exercise lasts longer than one hour, or in any event when large amounts of sodium will be lost through your sweat.
How do I stay motivated? Begin an exercise regime that includes things you like doing rather than what someone else tells you to do. Exercise with a friend or friends so that you can all keep each other motivated. Set new challenges to keep yourself stimulated, and keep going. It's always hard at first, even for elite athletes, but it does get easier.