A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Considering the unique benefits of exercise, no doubt everyone should try to change their lifestyle and increase their physical activity. Although having a goal and motivation is the key to starting a new exercise program, knowing exactly what you need to do to plan and how to choose your exercise and exercises is also very important to get results.

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Considering the unique benefits of exercise, no doubt everyone should try to change their lifestyle and increase their physical activity. Although having a goal and motivation is the key to starting a new exercise program, knowing exactly what you need to do to plan and how to choose your exercise and exercises is also very important to get results.

Many of those who want to increase their physical activity and exercise may ask themselves which exercises are the best option to start and which sports equipment is needed to do them. Knowing this can go a long way in helping you plan and stick to it. For this reason, in today's article, we want to examine this issue carefully and provide a comprehensive guide to exercising and using the right exercises and sports equipment. , then we go to the best sports equipment that you must have. In the meantime, we will review some important points to maintain motivation, exercise better and reduce the risk of injury. So stay with us.

  • Which sports and exercises are the best options to start with?
  • Are strength exercises better or aerobic exercises?
  • Do you have to push yourself from the very beginning?
  • Which exercise equipment should you start with?
  • How many days a week should you exercise?
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  • How can you keep your motivation?
  • Keep these points in mind

Which sports and Are exercises the best way to start?

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

One of the easiest ways to start exercising is with an exercise program. Prepare for yourself and do it regularly. Exercising at home and doing simple exercises can be very convenient and help you to increase your physical activity and improve your health at the lowest cost and without putting too much pressure on yourself.

You have options for exercising at home. You have a lot ahead of you, one of which is the use of sports software. Today, there are many programs that can easily help you exercise and get results. For example, we have introduced a few of them in the following articles.

  • 8 top apps for exercising with a personal trainer
  • Introducing the Home Workout app; Work out at home without equipment
  • Top 10 apps for intense interval training at home

These simple workout programs lead to increased physical activity and are also suitable for beginners. , because they start their work with light sports and increase your activity level over time.

If you are not interested in exercising at home, you can do your work by doing light sports outside the house start. For example, jogging and walking are some of the best, easiest and most effective exercises to start with. These sports are not particularly difficult and will not require special sports equipment either; Just having a pair of suitable shoes will be enough for you.

The first thing you should consider is what is your purpose of exercise. Do you want to get strong and fit? Or is your goal to lose fat and increase physical endurance? Each of these goals needs its own appropriate sports, including strength and aerobic exercises.

Generally, most sports fall into the two groups of strength and aerobic exercises. It is very important to know which one is better to start and achieve your goal and which one you are interested in. Therefore, we will take a look at these sports and their types so that you can make a better decision.

  • How should you choose and buy the best running shoes

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Are strength training better or aerobic training?

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Strength exercise includes exercises that are performed repeatedly with the help of free weights, bodybuilding machines, exercise bands and even body weight. These exercises strengthen the muscles and increase their volume and strength. If you do these exercises at a slower speed, they will lead to hypertrophy or an increase in muscle volume. But if you perform these exercises with high speed, low repetitions and heavy weights, the overall strength of the muscles will increase and you will be able to lift much heavier weights in the future. .

  • Performing Swedish swimming and barfix with the help of body weight
  • Performing squats, shoulder presses and forearm presses with the help of dumbbells, kettlebells, barbells, sports bands and even objects Heavy at home
  • Execution of deadlift or chest press using barbell
  • Using devices Bodybuilding in gyms

Strength exercises help build muscles, strengthen them and increase lean muscle mass in the body. Apart from improving your appearance and body, these exercises also have the following benefits.

  • By burning high calories, they help you lose body fat, especially around the belly, and manage your weight.
  • They increase your strength and power to do everyday tasks including carrying shopping, lifting your children, opening cans, going up and down the stairs, running, etc. better and without trouble.
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  • As you age, they help your body to stay active and upright and prevent injuries.
  • They prevent the loss of bone mass.
  • By improving speed and reaction time Your body prevents accidents, falls, and injuries.
  • They lead to the release of endorphins that can improve your mood, reduce stress, and relieve anxiety and depression.
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  • Improve flexibility, balance and mobility of your body.

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Aerobic exercises also refer to activities that increase the heart rate. These exercises include endurance activities that use the large muscle groups of the body for a certain period of time and usually use the whole body. By performing these exercises, you may breathe harder and even experience shortness of breath. But you can increase your heart rate and blood circulation to burn more calories.

Aerobic exercises have their own special benefits that make these exercises a good option for improving health. Below we have listed the most important benefits of aerobic exercise.

  • Increased calorie and fat burning for weight loss
  • Improved sleep quality, especially if your physical activity is moderate to vigorous
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  • Increasing the capacity of the lungs, that is, increasing the volume of air that your lungs can hold
  • Improving your sexual ability; Considering that they can boost your arousal, make you look better, and also help treat drug-related sexual dysfunction
  • If you do aerobic exercises that involve carrying your body weight, such as Walking and climbing stairs, you can increase the density of the body's bones
  • They help you cope better with stressful situations and get rid of stress and anxiety
  • Improving mood and helping Getting rid of depression and anxiety
  • Increasing self-confidence and improving your feeling and vision towards your body
  • Reducing the risk of heart attacks, high cholesterol, high blood pressure, diabetes and some cancers
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  • Strengthening the heart muscle and making the process of beating and blood supply to the body easier

There are various aerobic exercises that you can add to your weekly schedule. For example, walking or running and cycling are among the most popular and best aerobic sports.

Walking and running are one of the easiest sports that you can do at any time and place. If you want to enjoy nature, streets and views, you can go out and exercise. If you are not very interested in the outdoors, you can exercise on a treadmill at home or in a gym. Either way, you can do this fun and enjoyable sport and reap the benefits of aerobic exercise.

Cycling is also a fun and enjoyable sport. There are many ways to add cycling to your lifestyle. For example, instead of traveling by car and vehicles, you can ride a bicycle and go to work or the store you want. Even if you don't have a bike or don't want to exercise outside, you can go to the gym and use stationary bikes. This can be a very good variety, for example, sometimes go for a stationary bike instead of a treadmill.

Sports experts believe that more or less all people should have 150 minutes of aerobic exercise per week. The good thing about aerobic exercises is that you don't need to spend a lot of time to get results, and you can enjoy their benefits with only this little time.

Even 10-minute sessions a day can be suitable for your weekly exercise. to be It is enough to divide the time you want to exercise in a week into 10-minute sessions and, for example, do two 10-minute sessions a week. This will prevent you from overdoing exercise and always have enough motivation and patience to exercise.

According to the benefits of these two types of exercise, most experts believe that it is better to have an exercise program that includes every Have two types. For example, you can exercise 5 days a week and dedicate 2 days to strength training and 3 days to aerobics and have 2 days of rest. In the meantime, it will be great if you consider one of the aerobic days for intermittent and tension exercises.

They work well together and enhance their effect. So you can get results sooner. Also, the high variety in the exercise program helps you maintain your motivation and have a more attractive exercise. Enjoying your exercise and not considering it repetitive is essential to maintain motivation and regular exercise. So remember to try different sports and prepare a varied and light sports program for yourself. Do you push yourself at work?

Many people may have a lot of energy at the beginning of work and become so-called jogir and go to extreme sports. They may also exercise several hours a week and push themselves. This is completely wrong.

Putting yourself under pressure at the beginning is a sign of giving up and giving up on exercise, just like a big stone is a sign of not hitting. So, consider smaller and more reasonable goals and don't push yourself too hard. You have to progress step by step and increase the level of your exercise program.

So remember to start with light exercises for short periods of time and with the passage of time, when you improve and adapt to the exercise. , increase the pressure of your exercises by increasing the speed, duration, sets and repetitions or increasing the weights you lift.

Of course, be careful that your light physical activity should still put a little pressure on your body to get your heart rate up. Increase and sweat. If you don't sweat and your body stays cold, you will definitely not get positive results. So, try to keep your heart rate moderate to vigorous to increase blood circulation and sweat levels and your body will experience the benefits of exercise.

  • 8 things that indicate an exercise program. You are right

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Which sports equipment should you start with?>You don't need a lot of equipment to exercise and you can even use only your body weight. Exercising with body weight can also lead to fat burning and muscle building and undermine your fitness.

However, some exercise equipment can have a greater effect and help you get results sooner. . In the following, we will take a look at these devices.

1. Sports band

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Sports bands with other names such as bodybuilding bands, bands, resistance bands, pilates bands And... they are also known as one of the best sports tools that strengthen muscles and increase overall body strength. This device has a low cost and is very economical considering its function. This low cost, along with the benefits of the sports band, makes us consider the use of this device as one of the best ways to strengthen the body and reduce injuries and joint pain. They are suitable for any budget. You can have this device with you all the time and even when you travel, you can exercise without going to the gym and keep your body in shape. have and do not exercise normally. Of course, these caches can be efficient and useful for professional and advanced athletes. This device can be as useful as free weights and bodybuilding machines for increasing strength and muscle mass, and since you can change the resistance force or use stronger bands, it will be enough to exercise and challenge the muscles for a long time.

Sports elastics have many advantages. Using them, you can exercise without going to the gym, increase the volume and strength of muscles, prevent problems caused by inactivity, and also help treat diseases and joint problems.

2. Dumbbells

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Today, free weights, including dumbbells, form the main part of strength training and fitness sports, and are the first Their use goes back to Greece and India. Even in the distant past, athletes and trainers knew the importance of physical strength and power to increase physical performance and took advantage of these free weights for body growth.

Over the years, the dumbbells we know today in the 17th century. came into being Dumbbells are just the same as barbells that are smaller and easier to carry. The versatility of dumbbells with their physical conditions, dynamics and high accessibility has made these sports equipment become a favorite part of exercising and more or less all athletes and bodybuilders use them.

Apart from bodybuilding, from Dumbbells are used in martial arts and many other sports. Dumbbells are useful for increasing the strength and power of the body, as well as the balance between the muscles and the right and left sides of the body, and they can be as efficient and useful as barbells and other sports tools.

Dumbbells have many benefits and They can be the best option for exercising at home. With a pair of dumbbells, you can strengthen all the muscle groups of your body and achieve the body you desire. For beginners, we suggest to go for light dumbbells of 2.5 to 5 kg and start training with dumbbells well and with complete safety.

3. Kettlebell

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Another free weight that has many benefits and is a very good option for strengthening the whole body. It is considered a weight called a kettlebell.

Today, kettlebells have conquered the world of bodybuilding and fitness, and many athletes use it to increase the size and strength of their muscles. This weight allows you to perform various and efficient exercises that lead to an increase in body endurance, improve flexibility, make you more progress and generally take your exercise program to a higher level.

Kettlebell, which looks like a metal ball with a handle, can be considered a very suitable option to diversify your exercise and increase the intensity of exercises. This exercise device can engage and strengthen various muscles of the body, including legs, arms, shoulders, back, waist and central muscles. Apart from this, it also has many benefits and has a positive impact on your physical and mental health. , strengthen hamstrings, hips, etc. and do this in a short period of time. If your goal is to achieve your ideal body and save time, kettlebell and its special exercises are what you are looking for. You can do kettlebell exercises at home and in the smallest space and benefit from the benefits of strength training and aerobic training.

4. Barbell

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Barbell training involves performing strength exercises using a barbell bar and heavy plates on These bars are placed. These bars can have different sizes and weights. The plates also have different weights and can start from very light and continue to very heavy so that all people with any level of fitness and physical strength can exercise with them and strengthen their body.

You can buy this device and exercise at your home. But gyms provide you with more variety and have a variety of bars, plates and supports suitable for holding barbells. In gyms, you can easily choose various bars and weights and place them on the bench press and squat machine.

You have a variety of options depending on the exercise you want to do. Barbell has different types that lead to strengthen the muscle groups of the body and use them in different aspects. These barbells can be suitable for increasing your body strength, muscle volume and endurance.

Exercise with barbells has different types that lead to strengthening the muscle groups of the body and using them in different aspects. By doing these exercises regularly, you can build muscles, burn fat, strengthen your bones, increase the strength of the whole body, achieve your ideal body and also reduce the risk of various diseases.

Some other suitable sports equipment

In the following, we have brought some other examples of sports equipment which, although they are not as effective and necessary as the previous ones, but they can still have many benefits for improving health and fitness.

1. Jump rope

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Rope jumping is an inexpensive exercise that you can easily do at home. You will be able to burn calories and lose weight only by getting a suitable sports rope. It will be really fun to do this while listening to music. This exercise can engage and strengthen the muscles of your legs, stomach, shoulders and arms and put a lot of pressure on the body to burn calories and fat.

2. TRX bands

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

TRX bands of body weight to put pressure on muscles and increase volume, strength and power they are using. These straps hang from one point and you have to maintain your balance by holding the straps and you have to put pressure on your muscles to maintain balance. This pressure affects the muscles of the entire body, including the central muscles and arms, and strengthens the muscles and increases their growth.

3. Bodybuilding ball

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

There are different types of bodybuilding and fitness balls. Some are small and heavy and act as weights to increase the pressure of the workout. Some balls are also big and you lie on them You can challenge your body's balance and coordination to strengthen the muscles of the whole body.

4. Barfix bar

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Barfix is a simple exercise that just involves hanging from a bar, pulling your body up and back again. It goes down and hangs. In this movement, several muscle groups are used and involved, such as the large back muscle, trapezius muscle, rhomboid muscles, as well as the forearm. In addition, you must use strength, balance and strength of the whole body to stay hanging and strengthen them. All of these help improve fitness and health.

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How many days a week should you exercise?

The main point is to keep your body active throughout the week and do a variety of activities, but not all of these activities should be intense, especially if you're new. Also, pay attention to the rest days and do not do your activities intensively and several days after each other.

Some studies have shown that people who do all their sports activities intensively in one or two training sessions Those who exercise at the end of the week get about as many health benefits from exercise as those who exercise during the week. However, too much stress in one to two days can knock you out of exercise or lead to training problems. Therefore, the best thing is to spread your sports activity between 3 to 5 days a week and apart from maintaining energy during the week, you also avoid injuries and other problems.

So remember to rest between training sessions. Focus on resting or light exercise such as walking and yoga. Also, determine your goal and see what change you want to make in your body. By keeping these tips in mind, you can plan better. But in general, to begin with, it is better to exercise at least 5 days a week and dedicate at least 2 to 3 of them to light and aerobic sports.

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How can you stay motivated?

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

One of the most important tips that beginners What they should pay attention to is how they can maintain their motivation and stick to their exercise, because there are many people who start their exercise but give it up after some time.

You should try to keep your sport interesting and enjoyable. This makes you exercise regularly and not worry about the exercise program. With the help of the following solutions, you can maintain your motivation to a great extent and carry out your planning in an orderly manner.

1. Exercise with your friends

Many people may want to exercise in complete silence and in a secluded environment and have nothing to do with others. Many others prefer to do it with their friends or with a large group of people.

Both of these have their own advantages and disadvantages, but spending time with friends or family can be really fun. and make your time better. These people can cheer you up and make you enjoy your time more. It doesn't matter what you do with your close friends, you can still enjoy your work and change your mood.

So why not use this opportunity to exercise? You can go to the gym and exercise classes with your friends and talk and laugh with each other. This makes you forget the fatigue and pain of exercise and think only about spending time and being happy.

2. Don't compare yourself to others

Maybe there is something called healthy competition and it helps you work harder to improve, but comparing yourself to others most of the time makes you lose your motivation and stop exercising. be heartbroken Seeing people who are in better shape can fill your mind with negative thoughts and destroy your self-confidence. You may always say to yourself, "She is thinner than me; That one has bigger arms; This one has a six-piece stomach and..." These negative thoughts make you not see your own progress and always pay attention to the achievements of others.

Even if it leads to comparison with others, try harder and even if it increases your motivation and If you push yourself more, you will not enjoy your sport. Because your focus is not on the sport itself and its benefits, but all your intelligence and attention to others and being better than them. Wanting to be the best athlete in the gym forces you to push and stress yourself all the time. This much pressure doesn't allow you to enjoy sports anymore and look at it as a hobby.

So, from now on, don't care about other people's work and compare yourself only to yourself. Focus only on your own progress and see how much closer you are to your goal over time.

3. Don't forget the benefits of exercise

Whenever you feel bored You didn't have to sit and think about a good memory or feeling while exercising. Find out what fun it is to exercise and why you do it. Think about the freshness after exercise, think about sweating and feeling lighter, think about your lightness and energy and... all these will help you have more enthusiasm for the next exercise sessions and count down the minutes for exercise and physical activity.

These good memories when exercising will lead you to see exercise in a better light and consider it a fun bell. For this you need to focus only on the positive aspects of the sport and not on the achievements and results. Do not think about the results and progress of working out, because this can make you obsessed and make you always push yourself to get a more positive result. As we said, this pressure and obsession does not allow you to enjoy exercising.

So don't make your work difficult and only think about simple and positive things while exercising. For example, the smile that comes on your lips while running, or the strength of your arm while lifting weights and... these are positive and small things that encourage you to exercise again and experience them. To feel the same again, you stick to your exercise program, maintain your motivation and enjoy physical activity more.

4. See exercise as a reward

If you consider exercise as a punishment for eating sweets and harmful foods or if you see this physical activity as an annoying task, you will definitely not enjoy it. Many people may not have a healthy lifestyle; Many people do not eat healthy foods, smoke, sleep poorly, sit a lot and are inactive, etc., for this reason, they go to sports and punish themselves for their lifestyle.

In other words, with themselves. They say, "Because you don't have a proper diet and because you ate sweets today, you should go to the gym and exercise." This attitude and way of thinking leads to sports being a hard and exhausting punishment.

You should change your attitude and have a better view of sports. Exercise should be considered a fun and rewarding activity. Instead of seeing exercise as a punishment, see it as a reward for a hard day's work. For example, say to yourself, "Today I had a lot of work and I was very stressed, so let me go exercise to change my mood a little." Or, for example, "I studied a lot today, it's better to exercise a bit to wash everything away." Getting help from exercise to refresh and strengthen your spirit leads to a change in your attitude and makes exercise enjoyable. This time spent with friends and exercising will truly be a great reward. So you can enjoy this unique reward and no longer have an excuse not to enjoy exercise.

In general, you should do what you love. If you are not passionate about something, you will definitely not enjoy it. So change your attitude towards sports and enjoy more from every training session by doing your favorite sports.

5. Get better clothes and sports equipment for yourself

It may seem a little strange, but the clothes you wear while exercising can also affect the enjoyment of your physical activity. Sportswear typically feels more comfortable and lighter. The fabric of these clothes can absorb moisture and dry faster, and it also does not cause allergies.

Apart from this, sports clothes have a special and beautiful appearance and make you look more fit. This also makes you feel more confident and feel better to exercise and wear these clothes and want to exercise all the time. They affect your sports performance. By wearing these clothes, you can have a better and more efficient exercise session. With all these features in mind, we understand why the clothes you wear when you exercise are very important.

So, if you sometimes don't have the motivation to exercise or you don't enjoy it anymore, go for new sports clothes. And diversify your sport. With these clothes, you will feel better, you will perform better and you will get a much better result. -6">Keep these points in mind

BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

Now that most of the important points to start a We have reviewed the new exercise program, we would like to introduce some other tips that will make your exercise better and more efficient and will help you get better results, progress faster and minimize the possibility of injury.

1. Prioritize enough sleep and rest

Overdoing it and not getting enough rest can make all your efforts ineffective and prevent you from Achieve your goal. A good night's sleep is very important for health. In fact, rest is just as important as exercise and proper nutrition and should not be neglected. Although many people know this, they attach little importance to sleep and rest for various reasons. According to researches, today's people have much less sleep at night compared to the past, and even the quality of their sleep has decreased. has done. In the meantime, those who have enough sleep usually stay awake at night and make up for their lack of sleep during the day. Even if you devote enough hours to sleep, but these hours do not include night sleep, you are still putting your health at risk. Sleeping in the dark hours has a completely different effect on the body and you should try to prioritize sleep and night rest.

In general, enough rest for the proper functioning of the heart, brain, muscles and other body organs. It is essential. But the benefits of sleeping at night go beyond these and will completely change your health. In the list below, you can see the reasons why it is important to rest and get enough sleep.

  • Improper sleep has a direct effect on unwanted weight gain
  • People who get enough sleep at night usually consume fewer calories. consume
  • Proper sleep can enhance your concentration, innovation and efficiency
  • With enough night sleep you can improve your sports performance
  • Those who rest and They do not have a good night's sleep, they face a higher risk of heart disease and stroke
  • Night sleep affects glucose metabolism and the risk of type 2 diabetes
  • Irregular and poor quality sleep with Depression and mental problems are related
  • Sleep at night and enough rest leads to the improvement of your immune system
  • Not having enough sleep affects the increase of inflammation in the body
  • Sleep at night even affects your emotions and your relationship with other people

With these in mind, you should definitely not underestimate the importance of sleep. So, change your view about night sleep, stop waking up at night and get at least 8 hours of sleep a night. This sufficient rest along with a regular exercise program and a healthy diet can completely change your life!

  • The most important tips for exercising at home without a gym or trainer

2. Eat nutritious and sufficient foods before and after exercise

Certainly you cannot improve your health and fitness without proper nutrition and it does not matter how much you exercise during the week. Therefore, try to completely change your diet and also have a meal rich in carbohydrates, healthy fats and protein 45 to 60 minutes before exercise. Brown rice, avocado, eggs, vegetables, olive oil, and nut butters are great options. Apart from this, you should get enough protein up to 30 minutes after exercise to put your body in a state of recovery. Apart from consuming protein during the day, it is also very important to eat this nutrient before exercise. Research shows that eating a little protein before a workout can activate the body to repair more muscle during and after exercise and build more muscle tissue. Therefore, by consuming protein before exercise, you can not only protect your muscles and prevent their pain, but you can also build more muscles and become more muscular.

You should also have enough protein after exercise. Eat carbs to put your muscles in recovery mode. For this, you should look for protein sources such as dairy products, chicken, red meat, fish and whey and creatine protein supplements.

3. Don't Forget Stretching and Meditation Exercises

You should also use balance, flexibility and stretching exercises to improve flexibility and maintain overall health. Flexibility challenges the ability of your body's joints to move freely and smoothly through a wide range of motion. Balance also refers to the stability of the body, whether it is stationary or moving.

Good flexibility exercises include activities such as yoga, dynamic stretching, pilates, tai chi, and chi kung. These sports can soften your body and improve its activity. In fact, these sports are an excellent supplement to aerobic and strength training.

Flexibility helps your body to always remain soft and have a full and unrestricted range of motion so that it is not difficult to perform various sports and activities. It doesn't happen everyday. With the help of these exercises, you can prevent the formation of movement restrictions and significantly prevent injuries and more serious problems. In addition to these, flexibility and balance exercises can have the following benefits. They improve your athletic performance They forgive

  • Prevent body imbalance
  • Increase blood circulation
  • Reduce tension and stress and relax your body
  • Maintain the proper form of the body and reduce the damage caused by aging
  • Exercises such as yoga, pilates, tai chi and chi kung, which have low intensity, in addition to having meditative and relaxing benefits, can Improve the flexibility and coordination of the body. Although these activities have different methods, each can be a suitable option for beginners and professionals.

    You can easily learn and perform these sports. There are many articles, photos and videos on the internet that can help you. There are also many software in this field. But we suggest that you get help from a coach and plan to go to the gym or exercise classes.

    4. Choose the best time of day to exercise

    BingMag.com A comprehensive guide to starting a sports program (choosing exercises and sports equipment)

    When it comes to exercising, only What is important is to choose a time that you can stick to and exercise regularly. This time can be different for each person.

    While it is not possible to consider a specific time for everyone and consider it the best option, some times can have various benefits and are suitable for many. . For example, exercising in the morning has many benefits and is considered the best solution for those who can't stick to their plans and get rid of laziness.

    Generally, exercising in the morning is a better option because you can do better. Stick to it and you'll get it done before you get caught up in your daily chores and responsibilities. One of the reasons why people may not exercise during the day is because they are busy with things that make them not feel like exercising and make excuses for important things in life.

    Generally, you You can benefit from the following benefits of exercising in the morning.

    • You will have fewer distractions in the morning
    • You will stay away from extreme heat
    • Morning exercise leads Choose healthier foods during the day
    • You will be more alert and energetic in the morning
    • You will be able to concentrate better
    • You will have a better mood and mood
    • You can lose and manage your weight better
    • You can control your appetite and stop overeating
    • Your daily activity increases
    • Blood glucose levels are better regulated
    • You will manage your blood pressure better
    • You will increase the quality of your sleep and rest

    Apart from This, many people may be busy with work and school in the afternoon and evening and feel tired. Therefore, finding the motivation to exercise will likely be difficult. Exercising at night can also increase energy levels and make it harder to fall asleep.

    However, some people may function better in the evening. In general, exercising in the evening and afternoon is not a bad option. This time of the day can also have benefits that you will see below. There is a limit. This temperature can be very suitable because the muscles will be warmed up and you will be ready to train. It will be much more in the afternoon.

  • More friends will be with you; If you want to exercise in the afternoon, it is more likely that more friends will be able to accompany you.
  • Reduce stress; After a long and busy day, exercise can help you stay away from stress and various negative thoughts.
  • In addition, Different times during the day can be suitable for different sports. For example, a fast stationary bike may be a good option for the morning, but a relaxing yoga class should be done in the evening or even at night to get rid of the tiredness of the previous day. Choose the one you are compatible with and get the best results. Sticking to the same time and always exercising (even at night) is better than choosing mornings, but after a few days you don't care about it!

    5. See how your body reacts to exercise

    You should pay attention to the way your body reacts and be aware of various signs. Because this issue is very important and it helps you prevent injuries and more serious risks. Your body is always talking to you and trying to share its problems with you.

    Stop exercising if any part of your body hurts. You don't have to push yourself too hard and think that you can overcome the pain and progress. Although some of Pains are good and indicate the progress of the body, such as the pain of lifting weights and the growth of muscles or even the pain of increasing height, but other pains that indicate an injury have no pleasure and are considered very harmful. If you experience these pains, immediately stop exercising, rest, or go to a doctor.

    Of course, if you have just started a new exercise program and feel pain or changes in your appetite, weight, or sleep. Face it, there is nothing to worry about and it will be normal. These signs indicate that the body is being challenged and that it is in the process of adapting to exercise. However, you should still take care of your health. But if you are a sports person and your new program makes you face the following symptoms, you should reduce the training pressure and increase the rest time.

    • Change in heart rate
    • Insomnia
    • Increased body aches and bruises
    • Joint pain
    • Mood swings, anxiety or depression
    • Constant fatigue
    • Changes in appetite
    • Feeling more thirsty than usual
    • Difficulties with digestion
    • Irregular periods or changes in the menstrual cycle
    • 6 important tips to prevent injury when exercising at home

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    Many people want to build muscle, burn fat and lose weight, but they may not know the right way. You have probably seen people who decide to exercise but don't know how and where to start.

    The thing you should know is that everything has its own principles and methods. To start exercising, you must first determine your goal, then see which sports, exercises, equipment and sports programs are suitable for reaching your goal. Knowing this will help you observe safety, have a healthy lifestyle and a more regular schedule, get results sooner and also reduce the possibility of getting injured. Let's check sports equipment and necessary points so that you have a better view of sports and physical activity. With the help of these tips, as well as consultation with a sports coach and specialist doctor, you can start your work to improve your fitness and bring you a healthier life.

    This article is only for education and information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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