Sport is an important part of a healthy lifestyle that has a major impact on the health of the body. However, to get the real benefits, you need to have a good understanding of how to exercise properly. This is because some people sometimes miss several important preparations when exercising, such as ignoring physical condition or exercise intensity. Well, to figure out the correct exercise routine, you need to listen to the explanation in the article below!
The right way to train
Overall, exercise plays an important role in maintaining health and fitness so you can avoid various disease risks. From a psychological perspective, exercise has a significant impact on your mental health. To reap the benefits of this sport, you need to do it right for effective and optimal results. If you make a mistake, various problems can arise, e.g. B. Dizziness after exercise or the risk of other injuries.bSo what is the right way to exercise? Here are some things to look out for.
-
Make sure the body condition fits
First, make sure your body is in good shape and fit enough to exercise. Don’t force yourself when you’re sick. This can slow down the recovery process and even weaken the body. Especially if you are not used to heavy physical activity or are over 45 years old.
Additionally, if you have certain health conditions such as heart disease, asthma, or other chronic conditions, try to consult your doctor first to learn how to exercise properly and safely and what types of exercises you should be doing.
-
Choose the right training time
The next right way to exercise is to pay attention when you exercise. In this case, you can adapt it to your daily activities. Morning exercise is one of the recommended times as the air is cooler and less polluted at this time. If you are short on time in the morning, training in the afternoon or evening is not a problem.
However, make sure it’s not too late or even close to bedtime, okay? Because it’s known to make it harder for you to sleep. To learn more about the pros and cons of exercising in the morning, afternoon, or evening, you can refer to the discussion in the article Come on, know when exercise is good for the body!
-
Perform heating and cooling
Heating and cooling are often simply neglected. Both are an important part of proper exercise procedures. Self-warming is useful to prepare the body and avoid the risk of injury. The cooling movement is also useful for reducing muscle tension after training.
-
Match sport to ability
The next right way to train, as mentioned in the first point, is to match the type of movement to the body’s capabilities. Yes, try to determine the athletic goals you want to achieve, whether it’s improving posture, losing weight, building pecs, or others. By knowing a performance focus, you can simplify the exercise phases and choose the type of exercise with the appropriate function and purpose.
Aerobic exercises such as burpees, jumping jacks, or squats are useful for maintaining a healthy heart and increasing endurance. Meanwhile, anaerobic exercises like HIIT cardio, weight lifting, jumping rope, etc. serve to lose weight while building muscle mass. Then there are Pilates, Tai Chi, yoga, or floor exercises that help to train the body’s balance and flexibility.
-
Set the rhythm and frequency of exercises
Another good way to exercise is to limit the time and frequency of exercise. You must understand that while exercise offers many benefits, it is still not good when done in excess.
According to the Ministry of Health of the Republic of Indonesia and the World Health Organization, adults are recommended to get regular, moderate-intensity physical activity of at least 150 minutes per week [1]. Gradually, you can break up the exercise time into about 30 minutes a day. If your body’s capacity does not allow it, you can start the exercise for 10 minutes for 3 sets or 15 minutes for 2 sets.
However, if you have other goals like gaining muscle or losing weight, you can increase exercise duration up to 250 minutes per week [1]. However, do it gradually, and don’t forget to give yourself a break to allow your body to rest and regenerate muscles and energy. You can create a schedule according to your skills, e.g. B. every 2 days.
-
Pay attention to pre-workout food intake
Paying attention to food intake is also one of the right sports. It is recommended to consume high-protein and high-carbohydrate foods up to 4 hours before starting exercise [2]. You can also meet your body’s vitamin needs by eating fruit at least 2 hours before exercise. Well, pre-workout eating aims to provide extra energy to make your body more energy during exercise.
-
Drink enough water
Last but not least, the right kind of exercise is to drink enough water to cover the body’s fluid intake and prevent dehydration. The reason for this is that you sweat during exercise, causing the body to lose more fluids. If this is the case, metabolic processes or physical performance can be impaired and even cause muscle cramps. Therefore, you should pay attention to water intake when exercising to replace these fluids. Here is a guide to proper drinking water.
A few hours before training: 500 ml of water
Shortly before the start of training: 180 to 350 ml of water
During active exercise: drink water every 15 to 20 minutes