The important thing to remember about exercise is that even "low activity" is better than complete inactivity. In other words, getting up and sitting less can be very helpful and improve your health. So, pay attention to this point in the first place and do not think that to lose weight, you must exercise for hours and hit heavyweights on the ground! However, to reap the benefits of exercise and stay healthy, experts suggest the following:
The important thing to remember about exercise is that even "low activity" is better than complete inactivity. In other words, getting up and sitting less can be very helpful and improve your health. So, pay attention to this point in the first place and do not think that to lose weight, you must exercise for hours and hit heavyweights on the ground! However, to reap the benefits of exercise and stay healthy, experts suggest the following:
Get at least 150 minutes (2.5 hours) of moderate-intensity activity a week. That means 30 minutes a day for 5 days a week. You can split these 30 minutes to make it more in tune with your lifestyle
Have at least two workouts to strengthen your muscles to prevent them from weakening and to help you burn fat and lose weight.
With these tips, you can spend more time exercising and get better results depending on your physical condition and fitness. It depends on you and your body. But it is better to work slowly at first, and whenever you see that you have the necessary ability, increase the duration and level of your physical activity.
If you have not exercised before or have been a long-distance and have been sedentary for a long time, it is recommended that you start exercising slowly and gradually increase your activity level. For example, instead of planning for 30 minutes of walking 5 days a week from today, try to walk 5 to 10 minutes a day first and then increase that amount. Of course, it is recommended that you first consult a doctor and find out about your physical condition
Whether you go for low-intensity, moderate-intensity or high-intensity activities depends on your level of fitness and fitness. For example, sprinting can be low intensity for a professional athlete, but intense for a non-athlete.
Low-intensity exercise
How does it feel? You can easily breathe and your body is warm but you do not sweat. You can speak or sing easily.
Examples of these activities:
1-Ordinary walk
2-warm-up exercises
Moderate-intensity exercise
How does it feel? Your body becomes active, you breathe faster and you sweat less. You can still talk but you can't sing.
Examples of these activities:
1-Brisk walking
2-Cycling on non-sloping surfaces
3-Team tennis (doubles)
4-Hiking in the mountains and steep terrain
5-Weight training
6-Volleyball
High-intensity exercise
How does it feel? Your body is very active and involved, you are breathing hard, you are sweating a lot and you are so out of breath that you can not speak well.
Examples of these activities:
1-Running
2-Fast swimming
3-Fast cycling or in the mountains
4-Single tennis
5-Soccer
6-Roping
7-Aerobics
Periodic exercises
They can be a great option for this group of people. These exercises consist of several intense and moderate cycles and in a short period engage your body to burn high calories. This calorie-burning does not end with exercise alone, and you will burn calories and fat even at rest.
To use this method of training, you can get help from any kind of exercise and do what you love. For example, warm up first to get ready for exercise. this means, for example, walking at a moderate speed for one minute and running at full speed for the next minute, then walking briskly for the next minute.
For example, a program that uses aerobic, strength, balance, and flexibility exercises can properly strengthen your entire body, increase fat burning, prevent muscle imbalance and many other problems, and have many benefits.
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