If you want to start exercising but don’t know what exercise method to choose or don’t know where to start, here are tips to help you get started.
Exercise every day is very good for health is something we all know. However, each person’s life has many busy things: it is not easy to complete work at work while taking on roles in the family while taking care of the kidneys health. For those who have a habit and love a sport, perhaps maintaining training is not too difficult, but for those who are not active, choosing, sticking with a form of training or practice. Early exercise is also not easy.
If you are looking for the motivation to start exercising, this article will help you improve your training morale, find out what is the right form of exercise and the right training stratum whether your goal is to lose weight. , strengthen muscles, strengthen bones or improve mood, be happier in life.
1. The health authorities encourage each citizen to exercise for at least 30 minutes / day. This will help improve mental health, reduce the risk of chronic diseases and premature death
A recent report from the US government agency shows that only 22.9% of people in this country aged 18-64 meet the recommended exercise level.
To prevent disease, promote health and achieve a healthy lifestyle, spirit comfort and happiness, the World Health Organization recommends that healthy adults should do at least 150 minutes of physical activity. mild intensity – moderate per week or 75 minutes of intense activity. It is also recommended by the American Cancer Society to prevent cancer and the American Heart Association for a healthy heart. To further enhance your health, there should be 2 muscle-strengthening sessions per week, 300 minutes of light-medium or 150-minute intense exercise.
According to this recommendation, a sensible exercise regimen could be: brisk walking or cycling for 30 minutes 5 days a week, plus 2 intense 30-minute sessions like weights to strengthen bones and muscles. corn.
If you are not ready to train every day, you can do 75 minutes / week which is equivalent to 3 intense 25-minute sessions, such as sprinting, weightlifting, soccer, HIIT exercise … High-intensity exercise will usually push your heart rate up 70-85%.
2. Whether your goal is merely to improve your health or improve your fitness, you must really exercise at least 3 sessions per week.
Mr. Shawn Arent, director of the Center for Human Health and Performance at Rutgers University, said some people who started participating in a strength training program saw a significant improvement when they had 2 workouts each. week. However, most studies show that to really improve fitness or strength, people need to do at least 3 sessions per week.
Ideally, you should still exercise every day if time allows.
3. If you want to improve your mood, 30 minutes of aerobic exercise is an appropriate choice
According to research published in the American College of Sports Medicine, running 30 minutes, even walking is enough to significantly change a person’s mood.
This shows that no matter what speed you are moving at, just getting up and moving can have a positive effect on your body and mood. Many studies have shown that exercise and aerobic exercise (aerobic activity, boosting breathing) can improve mood and help fight depression.
If you feel stressed, anxious about work, or sad about personal matters, try going out every day to have a more optimistic view, feel happier.
4. Prevent depression by maintaining regular exercise, regardless of the form
Scientists say that aerobic exercise, or strength exercises (such as lifting weights, push ups) can help fight depression.
One study evaluating 33 randomized clinical trials, involving 1,877 people, found strength exercises significantly reduced symptoms of depression. This is especially true for people with mild or moderate clinical depression symptoms.
5. To protect the brain from aging, you should exercise moderate intensity aerobic at least 4 days / week is best
Older adults with mild cognitive impairment were able to start exercising for 30 minutes of walking a day, at least 4 days a week for 12 consecutive weeks, improved performance in the researchers, the researchers said. areas of the brain involved in memory.
Additionally, research in rats has shown that endurance training, comparable to that of a human marathon, is linked to the development of new neurons in the brain.
6. To improve strength, endurance or notice changes in external muscles, you must exercise for at least 12-16 weeks.
Making the determination to go to the gym on the first day has been progress. But to feel the visible improvement, it usually takes up to 3-4 months.
Progress can depend on many factors: age, type of exercise, intensity of exercise … But on average, if you start a completely new exercise program, whatever it is, go for it. Set a 12-16 week goal. It was a time when it was time to make meaningful progress, according to Shaw Arent.
So, do not be discouraged when after a month of trying to practice you have not seen the change in physique. Do not worry because 3-4 months is a milestone that sports scientists all agree to evaluate their exercise regimen.
7. After 9 months of cardiovascular exercise, your body will use oxygen significantly better
Cardio-good exercises such as running, swimming will be effective after 9 months. The VO2max, which measures your body’s ability to use oxygen, will increase by 25% at this point, the researchers say.
The results may even come sooner if you combine cardio with high-intensity exercise alternating rest.
8. Even a little exercise makes a big difference – jogging for 5 minutes a day can increase your lifespan for many years, as long as you run steadily for many years.
A study published in the American College of Cardiology magazine found that just 5 minutes of running a day can extend life expectancy by many years.
The study followed participants for 15 years who ran only a few times a week (an average of 5 minutes per day), at a 30% lower risk of premature death from all causes than those who did not run at all. Come on.
People who run more than 5 minutes a day have healthier hearts. But research has emphasized the results, just a small exercise makes a huge difference, compared with not exercising at all.
9. However, if you are an office worker who has to sit and work for many hours, you will have to exercise for at least 1 hour per day.
According to the most recent research, a sedentary lifestyle, regularly sitting for long periods of time every day basically harms your heart.
While public health agencies’ exercise guidelines may meet health goals for most people, it is not enough for those with sedentary lifestyles. Especially those who work at desks, exercising at least 60-75 minutes a day is enough to pull back the damage caused by sitting habits.
10. If you don’t have a lot of time and choose short 7-10 minute high intensity exercise (HIIT), do at least 3-5 times a week to see results.
Even though HIIT exercises save time, you still need to do them regularly enough to stimulate muscle growth. For example, with today’s very popular 7-minute HIIT exercises, you must do them at least 3-5 times per week to see the effect.
If possible, extend exercise time to more than 7 minutes to see more pronounced health effects.
11. If your goal is to get fit and fit, do high intensity HIIT exercise for 12-16 weeks
HIIT exercises require the practitioner to alternate performing heavy movements, at maximum intensity, alternating with short rest periods. Research shows this is a great form of exercise to improve the body’s ability to use oxygen, often considered a benchmark for fitness.
HIIT also has a strong impact on blood pressure and fat burning ability.
Even one minute of HIIT practice can improve your health. In a small study published in 2016, scientists had a group of men do HIIT for three sets of 20 seconds each. The results showed that some aspects of their improvement were comparable to 45 minutes of moderate intensity exercise.
12. Spend 8-9 weeks practicing the first 5 km
Most people can easily conquer a 5 km run. If you’ve never jogged before and now you start running for 30 minutes a day, for 3 days a week, then after only 9 weeks, you will be able to conquer this distance.
If you are gifted and in good shape, the time can be shortened to 8 weeks.
13. After a few weeks of starting exercise, your muscles will become stronger
A single workout, or the first week, may not be of any visible benefit to your body. But don’t be discouraged, everything is quietly going on inside.
When you join a new exercise schedule, during the first week, the mitochondria – the energy factory – in your body begin to multiply to provide more energy to your muscles.
” After two to four weeks, your nervous system improves the ability to contract better muscles ,” said Robert Newton, director of the Institute of Sports Medicine at Edith Cowan University.
Within 6-8 weeks, your mitochondrial count will increase by one and a half, and your body will increase its stamina and endurance.
14. Bone health will improve after 6-12 months of exercise
After the age of 30, we begin to lose muscle mass and decrease bone density. With strength training, you can delay or even reverse this process.
It can be relatively time consuming and difficult for your skeleton to adapt to the exercise. Research shows that after 1 year of regular strength exercise, when your muscles and heart function have improved, your bones will become stronger.
15. If you want to increase strength in the fastest time, high intensity exercise for 3-6 weeks will work
A recent study by the American Fitness Association compared the training effect of a small group of both men and women, participating in 2 strength training programs. In the first program, participants raised weights weighing 60-70% of their maximum weight for multiple sets. In the second program, participants lift 100% of their maximum weight but less sets.
Results after 6 weeks, both groups improved strength. But some people in the second group showed significant improvement after 3 weeks, with shorter training times.
16. If you have practiced a subject for the full 6 months, you will find it more difficult to quit than to practice
In the first six months of training, the average quit rate for everyone is about 50%. But past the 6-month mark, exercise seems to be a part of your life.
Plus, as your body adapts, plus you see tangible results with your body and mind, you’ll find it hard to quit.
17. Finally, make exercise a lifelong habit
Remember that to be healthy, in shape and in good spirits, we all need to exercise for at least 30 minutes a day, even twice as much for sedentary people. This could be 30 minutes of walking, cycling or running. In addition, you should also practice strength exercises, increase muscle, if you do not have much time, you can do HIIT 3 days / week.
Most importantly, make exercise a lifelong habit. The more you exercise, the more benefits you will get.