Things to Do Before Working Out
Physical exercise is good for everyone. However, it must be adapted to the physical capacity of each one and carried out progressively.
Exercise is satisfactory for people with disabilities, who must adapt the type of exercise to their limitations.
Physical activity is recommend and safe for people with chronic diseases as long as the activity level remains adapted to their physical condition and clinical situation. However, these patients should seek help and advice from their doctors.
Habitually inactive people should start their activity slowly and gradually with gradual increases in activity over days or weeks
Table of Contents
Recommendations before Physical Exercise-Things to Do Before Working Out
Moderate and progressive physical activity or exercise can probably be carried out without medical supervision. However, it is advisable to refer a doctor before starting an exercise program in people with high vascular risk, a history of heart attack, angina, stroke, TIA, diabetes, or multiple risk factors.
- Choose an exercise you like.
- Wear suitable clothing and footwear.
- At home, you can do exercise charts on DVD or activities on video games.
- Establish a daily exercise routine at a particular time.
- Write down your progress in a notebook.
- Drink plenty of water or fluids during exercise, especially in summer or if you sweat.
When you are Sick or Injured, avoid Exercise-Things to Do Before Working Out
Things to Do Before Working Out do warm-up exercises for your muscles before you start exercising. This allows your heart and breathing to haste up progressively. Heating up prevents injuries. It should heat for at least 5 minutes.
What to keep in mind While Exercising-Things to Do Before Working Out
To avoid risks to your health, you must control the intensity of the exercise you will do. Then, as your fitness improves, you can increase the power. The intensity can be determined in different ways:
An excellent method to determine intensity is to use a heart rate range where you should keep your heart rate during exercise. Your heart rate is the number of beats your heart makes in one minute and can be measured with a watch with a second hand and by taking your pulse at your wrist or neck.
During exercise, the heart rate range where your heart should be is between 65% and 80% of your maximum heart rate. The activity below 65% is too moderate and above 80% too intense. The maximum heart rate is calculate according to age with the following formula: Maximum heart rate = (220- age in years), or it can be measured by performing an ergometry(stress test).
For example, a 50-year-old person has a maximum heart rate of (220-50 = 170 beats per minute). Therefore, when exercising, your heart rate should be between 110 (65% of 170) and 136 (80% of 170).
It is a method of subjectively quantifying perceived exertion.
During Moderate Exercise
The perceived exertion score should be between 11 and 13 (light to slightly hard), and during vigorous exercise, between 13 and 15 (somewhat hard to hard).
The perceived exertion scale. A scale from 1 to 10 rates how much it costs you to perform a particular exercise. A 0 is no effort (sitting), and a 10 is a lot of effort.
In general, exercise should be performed between levels 3 and 4.
The speech test. It also allows knowing the effort that is being made. During the action, you should be able to say a complete sentence. The step is probably overdone if only a few words can be display. On the other hand, your exercise is perhaps too light if you can sing during maximal effort.
During exercise, you should not feel chest discomfort, dizziness, lightheadedness, or nausea.
Recommendations after Physical Exercise
Do cooldown activities. Cooldown aimed at least 5 minutes at the end of the exercise to allow the heart to reduce its rhythm progressively. It consists of performing the same routine that you have been doing but more slowly or less intensely, walking and stretching to prevent injuries.
The warm-up and cooldown periods usually count towards the total of the recommended exercise practice.
Physical activity is essential to keep our body activated and in shape; we have already discussed that if you adhere to your routine and the habit of physical activity, you will have more benefits for your life.
For example, you will feel more energetic to achieve your daily goals and your future goals; because this not only improves your physical condition but also activates your mind.
There are six points that you must apply before and after completing your bike routes because when you do your physical routine, you are demanding your body to the maximum, and you must take into account variables such as food, rest, equipment, and hydration to give best of you.
Follow these simple actions that we recommend in each of the points:
When you practice physical activity, your body makes a considerable investment of energy; for this reason, you must achieve a balance between the amount of exercise you do and your diet.
For example, if the exercise you do daily is moderate effort, such as walking and jogging for less than 20 minutes, your usual diet may be enough to compensate for the loss of nutrients. Still, when your physical activity is of a medium or high level, such as training in a sport or running for more than 30 minutes, you should replace the caloric loss with a supplement or by consuming foods that provide higher quality nutrients to get your body to recover and physical activity is effective.
Adequate and necessary equipment
This applies to any activity, even those that do not require equipment; for example, to walk and run, you must prepare yourself.
You must have a thermos or container for constant hydration, and do not forget to wear a hat that protects you from solar radiation avoiding lesions and spots on the skin; also that you make a correct choice of footwear and clothing which are advisable to be sports so that they allow you better mobility.
Other activities require other, more specific, and no less critical equipment; for example, when you go out on a bike, wear a helmet and reflective lights as safety tools.
It is no secret to anyone that these days it is an important point even, not only for the practice of physical activities but for all times, it is something straightforward, you have to acquire the habit of applying a good sunscreen daily, Moreover, if you are going to carry out your exercise routine outdoors where exposure to UV rays is direct, we also recommend that you avoid sun exposure between midday hours where the sun’s radiation is more powerful.
Conditioning (warm-up and stretching)
Always remember to condition your body before starting your exercises; it is essential because it reduces the possibility of suffering injuries; it also has your body, for example, acquires a suitable temperature that activates the muscles, expands the bloodstream, and generates greater flexibility of your bone system; warming up is essential but don’t forget stretching, both steps can be a series of exercises, each one taking between five and ten minutes before practicing physical activity.
Hydration is essential, and you should do it before, during, and after training. Before starting physical activity, your body must prepared with a good reserve of electrolytes. You can achieve this with a minimum of four glasses of water a day and with water from food such as fruit.
Do not forget to bring a container with a hydrating drink during the activity. I recommend water to hydrate yourself because you lose the most fluids through sweat during training. After finishing the movie, you must replace the liquids and salts that your body invested to give you energy; it is recommend that you hydrate within the first fifteen minutes so that the replacement is more effective.
Replenishment and Rest-Things to Do Before Working Out
As we mention before, Things to do before working out when you train, your body goes to the limit, so you need a recovery period where your muscles and bones remain condition again; immediately after the physical activity, you cannot remain static; you must stroll until the heart rate reset, then you can take a no-motion break for about five minutes.
When you take the habit of exercising, you should also improve your sleep routine because your body needs more rest to increase one hour of sleep or meet the recommended eight hours.
You already know that if you follow these recommendations in the aspects discussed earlier, your body will be more prepared to perform better during physical activity. Also, remember to protect yourself from the sun and use the right equipment.
Things to Do Before Working Out it is straightforward to believe that after exercising, the work done and that it time to relax and even treat yourself. However, the truth that both what done before and what left behind is just as important as training.