Spring is here, and it’s the perfect time to start thinking about getting back into shape. All of the extra weight we gained during the winter won’t disappear by itself. You will have to put some work into it, and your body will be thankful.
But getting back into shape and losing weight with exercise can also be dangerous. Without proper stretching, a detailed exercise plan, and a lot of discipline, you could end up getting injured, which will undoubtedly ruin your exercise plans and summer goals. Stay with us, and we’ll give you a few useful tips for safe exercising.
Useful Expert Exercise Tips
Apart from having the right equipment and an area where you can exercise safely, you also have to consider changing your diet, making sure that you stay hydrated at all times, and a few other things. Here are a few tips that will help you get the best results before the summer gets here.
1. Consult With Your Doctor First
No matter if you have some kind of health condition or if you’re 100% healthy, consulting your doctor before you start changing your routine with an exercise program is always a good idea. A doctor will check your overall health, potentially find physical issues you might not be aware of and will advise you what exercise or sport to try to get the best results.
You can also consult with your nutritionist to get a diet plan that will further boost your results. The bottom line is – make sure that you visit your doctor before putting your body under any physical stress.
2. Clothes Play An Important Role
When people think about exercise, most of them picture running, jogging, or the gym. Regardless of your choice, the clothes you wear during exercise can make a huge difference. Special sports clothing is designed not to restrict any movements or blood flow. They are also made from breathable materials that help you cool down while sweating.
Shoes are also very important, and you want to get a pair that fits with your exercise. Sports shoes have special materials and a design that will help minimize the chances of getting an injury. If you plan on exercising outdoors, make sure that you have everything you need close by in case of rain or snow.
3. Stay Hydrated
Believe it or not, over 50% of adult Americans are not hydrated enough, which can have health consequences after a longer time period. When you work out, you will need more hydration than usual, so always carry a bottle of water with you. Hydration helps lower the risk of muscle cramps, and it helps your metabolism run smoothly. You need between 2 and 3 liters of water every day, and drink it every 15 minutes during your exercise.
4. Focus On Proper Warmup
Many people are very eager to start exercising and getting back into shape, so they make the mistake of skipping warming up before a training session. That’s the worst mistake you can make. A five-minute warmup can do a lot of good when it comes to stretching your muscles and getting them ready for the challenge ahead.
A short, light jog, a few jumping jacks, or any other exercise that will make your heart start pumping is a must. Also, take a few minutes to stretch out your muscles to minimize the chances of injuries. However, accidents do happen, and in that case, having a lawyer you can count on makes all the difference.
Here is what the CityWide Injury and Accident personal injury lawyer in Houston said about this particular type of injury: “No matter how careful you might be while you exercise, injuries can happen when you least expect. Our expert lawyers can help you cover your medical bills, rehab costs, lost wages, and every other expense.”
5. Keep Your Heart Rate Elevated
Any type of exercise that elevates your heart rate above 150 BPM is called cardio. However, such a high heart rate can be very dangerous, especially if you’re not in the best shape. That’s why you should always start with basic exercises and keep pushing your limits as well as your heart rate.
The maximum heart rate is calculated by subtracting your age from 220. That means that a 40-year old’s maximum heart rate is 180 BPM. As long as that person keeps their heart rate between 85 and 125, their exercise will be more than effective. Once you reach the point where you can exercise while talking to someone, you will be in much better shape. You can also try High Intensity Interval Training which proved to be very effective for getting back in shape fast.
The Bottom Line
Staying healthy and young largely depends on the way you live. No matter how young or old you might be, exercising regularly will help improve the way you feel both physically and mentally. Every beginning is hard, but if you stay focused and determined, you will be able to get your body ready for the beaches and the summer. One more thing – don’t forget to have fun!