Are you just starting an exercise routine? This is the best step you can take for better health. There are a ton of benefits of regular exercises, such as reducing the possibility of chronic health issues, creating a stronger and flexible body, and improving mental focus and mood. Thanks to exercise, you can work on your health and also achieve your fitness goals. However, this can only happen when you do it right. You can check out the basics that Ido Fishman has shared for helping you make the most of your exercise;
Frequency of workouts
The first thing most people want to know is how often they should work out in a week. Ido Fishman says that your routine needs to be consistent in order for it to be effective, but this doesn’t mean you exercise daily. You don’t want to overtrain and not give your body time to recover. Exercising three to five days a week is good and you can decide what days are convenient.
Length of workout
Training for two to three hours a day is considered excessive, as well as unnecessary. Experts like Ido Fishman suggest that you exercise for 45 to 90 minutes a day, as this is enough to get your heart rate up. As far as the number of exercises is concerned, bear in mind that there isn’t any magic number; it varies from person to person and you can pick the exercises according to your goals.
Types of exercises
There is a horde of exercises that people can do when they decide to begin a fitness program. It is up to you to decide which ones you are comfortable with and the choice can also depend on your fitness goals. You can choose from strength training, interval training, balance and flexibility training, and also cardiovascular training. It is also possible to combine different ones according to your preferences and needs. You can work with a personal trainer to develop a routine that’s specific to you.
Warming up and cooling down
When you start your workout plan, you should forget that a 5 to 10-minute session of warming up and cooling down should be included as well. The former helps in increasing blood flow, readying your muscles for exercise, and warms the body temperature gently for movement. The latter does the opposite i.e. give time to your breathing rate, heart rate, and temperature to return to normal.
Sleep deprivation can occur even if you lose as little as just a single hour of sleep. As per Ido Fishman, lack of sleep will lead to fatigue and decrease your physical performance. Therefore, you have to prioritize sleep and ensure that you get at least 6 to 8 hours of downtime in order to feel ready for the day. In addition, staying consistent in terms of bedtime can also come in handy.
Keeping equipment simple
You don’t have to have fancy equipment for exercising your body. Ido Fishman says that sometimes bodyweight exercises can get the job done. You can only use simple equipment, such as bands, dumbbells, and a yoga mat. It doesn’t have to be complicated for you to get the benefits you are after.
If you want to see any improvement in your fitness levels, Ido Fishman suggests that you challenge yourself. Hence, if you are doing resistance training, you should choose heavier weights and work towards muscle fatigue. In case of cardiovascular training, you should increase the intensity and speed of the workout to challenge the lungs and heart to work harder. If you don’t push yourself, your body will not be able to adapt to be faster, stronger, and bigger.
Along with these basics, you should also maintain a healthy diet and keep yourself dehydrated in order to achieve the fitness benefits you want from your workout.