Do physical exercises regularly brings many health benefits, such as weight control, lower blood sugar, prevent cardiovascular disease, prevent osteoporosis and control cholesterol.
The ideal is that physical activity is guided and supervised by a physical educator, but it is also possible to start the exercises yourself, provided you follow care important to avoid injury and improve physical fitness without running health risks.
Here are 7 tips to exercising alone.
1. Assess your health
Before you begin any physical activity, even with professional guidance, it is important to go to the doctor to assess health and identify problems in the joints and / or diseases such as high blood pressure and diabetes.
In the case of health problems are present, the ideal is that the exercise is supervised by a professional, which will indicate the type and intensity of training appropriate, according to the state of health and goals of each.
2. Choose clothes and appropriate shoes
You should choose light clothing and comfortable for working out, which allow for the free movement of the limbs and joints and which allow the evaporation of sweat, which is important to maintain a body temperature adequate.
It is important to remember that wearing many layers of clothing to sweat more will not help you lose weight, only dehydrates the body and decreases the yield of the workout. In addition, the weight lost in sweat is quickly recovered in the following, with the normal intake of liquids and food.
The footwear should be chosen according to the activity to be done, and should preferably be lightweight, with shock absorbers to absorb the impact and made according to the type of footing, which depends on the shape of the foot and as it touches the ground.
3. Warm and desaquecer
Do a warmup before starting your workout it is important to prepare the muscles for a more intense, through the increased body temperature and blood circulation, preventing injuries and increasing your workout performance.
The heating should last between 5 and 10 minutes, and some examples of activities that can be done to enable the entire body are walking, biking, jumping rope, or make dust, scuff, and it is important to begin the exercise more intense then immediately, without letting the body cool down again.
After you finish the whole workout, you should do stretching in order to decrease the cramps and pain after exercise. Thus, one must stretch the whole body, especially the arms, legs, shoulders and neck to the end of the day of physical activity.
4. Choose the location
For beginners that will work out in the street and do activities such as walk or run, the ideal is to look for flat and regular, allowing for a good footing to prevent injury to the heel and knees.
For those who want to do activities with weight lifting, the ideal is to have quality equipment and be attentive to the posture and the movement of the joints.
5. Intensity, time and frequency of the workouts
It is important that in the early days the activity is of intensity light, which should increase gradually according to the strength gain. Start by using your own body weight in strength exercises or walking fast helps to strengthen the muscles and prepare the body for gradually increasing the intensity.
In addition, the beginning of the workouts should be about 20 to 30 minutes, 3 times per week on alternate days so that the muscle has time to recover. Each week, you should increase the time until you reach workouts of at least 30 minutes, 5 times per week, or workout of 50 minutes, 3 times per week.
Be attentive to the posture helps prevent injuries, mainly ankles and knees, and it is important to keep the spine straight, especially during exercises with weight lifting.
In running and walking, should be given the last touching the ground with the heel and making the movement of the foot toward the toes, while the back should be upright, but slightly inclined to the front.
7. Be attentive to the pain
To be aware of the pain is important to avoid serious injury, and must decrease the pace or the load of the exercises and see if the pain passes. If you do not have relief, you should suspend activity and seek medical advice to assess whether there is any injury and its severity.
In addition, you should pay attention to the heart rate and breathing, and in cases of shortness of breath or heart palpitations very strong, it is recommended to stop the activity. Some mobile apps have the technology to assess the heart rate and give tips to keep the training regular, being good alternatives to assist a good practice exercise.