You'll also find lots of tips about the increase endurance, strength and flexibility, as well as proper diet and stimulation.
- When should you exercise?
There is no optimal time to exercise. Where it depends on the individual. "You need to listen to your body," says Robin. "Some people feel that doing lots of exercises sports in the morning is difficult, while others may just jump out of bed to run 10 miles."
Do not play sports before the lapse of two to three hours after eating a heavy meal and food. If exercised Sports immediately after eating a large meal, it is likely to suffer from nausea, stomach cramps and discomfort.
- Can I have a snack before exercise?
You can eat a small snack before exercise, such as a piece of fruit or a drink. Robin recommends not to eat sugar-rich snacks, including soft drinks.
"You may feel a sudden flux of energy, but probably will be followed by a sudden drop in energy." You choose starchy foods, such as brown bread or a banana, which helps to maintain steady energy levels during exercise.
Learn more about your sports food.
- Should I warmed up before exercise?
Warm-up is necessary before exercise. Robin adds, "without a warm-up, sports workouts will not be as effective as it should." "Where will your muscles warm and less malleable, which can increase the risk of infection you have."
Start slow movements and nice, like walking, and folk unit increase gradually warming, such as increased walking speed to become light as the enemy.
Suffice eight to 10 minutes to warm up the muscles and make them ready for the activity of higher density. Lead to warm up to send oxygen to the muscles, where he works with glucose to produce energy, says Robin. This ensures that the body works more efficiently, and that their practice exercises that will give the best results.
Try the warm-up routine, which lasts six minutes.
What is aerobic exercise?
Aerobic exercises are exercises in which large muscles of the body moving rhythmic way continuously for a period of time. Also called endurance exercises, which are excellent for improving the health of the heart and lungs. Examples of these exercises:
• jogging
• Walking
• Cycling
• Swim
"Aerobic exercise is necessary to burn calories, weight management and public health," says Robin.
Try exercise of domestic heart, which lasts for 10 minutes.
Learn more about different types of aerobic exercises.
What is the importance of strength training?
Involving strength training, such as weight lifting, to do short-payments of effort. The strength training to burn calories and build and strengthen muscles. The benefits of strength training include increased bone density, strengthen joints, improve balance and stability and the status of the body.
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"These exercises increase your ability to do everyday tasks without fatigue," says Robin. "The more muscle mass you have increased, it becomes easier to burn calories, even when the body is at rest."
Try exercises that will last 10 minutes and exercises legs, buttocks and stomach that lasts 10 minutes at home.
Learn more about the muscle-strengthening activities.
Do I need to be extended?
Expansion helps to improve flexibility and balance and posture. To the stretch properly and safely, Stretch muscles slowly until you feel resistance. Resistance is the point where you feel a slight pull in the muscle. It should not be painful. Stop and proved on each stretch for 10 to 20 seconds without the up and down movement.
During the stretch, breathe deeply and regularly. Do not hold your breath. Be sure to warm up your muscles before you stretch. The best time to do is to stretch after exercise, when muscles are extremely soft.
Try stretching, which lasts five minutes after exercise routine.
What is the importance Every muscle?
Customize the time to make the muscle immediately after exercise. This will reduce gradually the heart rate and allows your body to recover. It may also help make the reduction of muscle injury, the occurrence sclerosis and severe pain. You continue to walk or exercise sharply lower for five or 10 minutes. When it is appropriate to do stretch, where they are more likely to improve your flexibility.
Do you have to customize the day of rest?
For aerobic exercises moderate intensity, whether it is work-intensive gardening or cycling, prefers to do the little ones on a daily basis. The people must Adults with a total of 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic exercise per week. While the need for children between the ages of 5-18 to 60 minutes of high-intensity aerobic exercise each day.
It is important to do comfortable when exercising high-intensity aerobic exercise, such as running. The body reform, and strengthen himself between workouts, and can cause over-training to weaken even the strongest athletes.
- Why should I drink?
It is important to drink fluids during exercise any exercises last for more than 30 minutes.
Water may be enough low-intensity exercises that do not exceed 45-50 minutes.
As for the practice of the most intense exercises for more than 45-50 minutes, or exercise less severe and lasting for several hours, the sports drinks help keep energy levels, improves perfusion salt. You choose drinks that contain sodium (salt) when the exercise being done for a period longer than one hour, or continues when you lose large amounts of salt through sweating.
- How can I stay motivated?
Make sure that your system includes exercise activities that you like to do instead of someone else tells you what to do. Your workout with a friend or friends so that you can stimulate each other.
"Put yourself new challenges (goals) to stay motivated," says Robin. "And be sure to continue." The difficulty is always the beginning, even for elite athletes, but it becomes easier. ".
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