5 Popular Exercises which Helps to Fit Our Body in Age of 50 plus. do You Know?
Since the 1990s, scientific data have multiplied to show that practicing physical activity is an excellent way to prevent and treat an impressive number of health problems (high blood pressure, type II diabetes, cardiovascular disease, depression, anxiety, etc). Since then, physical activity has been recognized as a good way to maintain and regain not only the good physical shape but also physical and psychological health. On the other hand, getting back in shape is not without effort; planning and commitment are key to its success. Here are some tips that will help you get your fitness started on the right foot.
Set SMART goals
Your goals should be powerful enough to convince you to keep training. Ask yourself what you really want to accomplish through physical training and set clear, simple and measurable goals so that they have the best chance of being achieved. To do this, use the acronym SMART
Clear, simple and precise objective for which a single measurement criterion makes it possible to validate the achievement.
Objective which can be quantified or qualified and which has a measurable value to be achieved in order to conclude that it has been successful.
A goal large enough to be challenging, but realistic enough to remain achievable.
Determine the threshold of realism and find the level of challenge that will keep you motivated.
The element of time must be defined in clear terms that leave no room for interpretation.
To achieve your SMART goals, you must therefore regularly assess your progress by yourself or with the help of a physical activity professional.
Have your fitness assessed by a professional
If you have any doubts about your ability to start an exercise program, consult with medical professionals such as your chiropractor and family doctor. These will help you determine your limits based on your current state of health, medical history, and musculoskeletal injuries.
Then, it is appropriate to have a complete evaluation of your physical condition by a kinesiologist, who is a health professional specializing in physical activity. The latter can prepare a physical training program adapted to your condition and your needs. He can even carry it out with you if you wish, as well as periodically monitor your physical activity programs.
Make your training program part of your schedule
Now that you have a training program adapted to your condition, your needs, and your tastes and developed by a professional, plan where and when you will do your training. Put them on your calendar as if they were important appointments since, in fact, it is an appointment with yourself that you do not want to miss. Find the best solutions for you. Is it easier to train at home in the morning, at the gym in front of the office at lunchtime, in a group class while finishing work or mix all of these solutions? Planning puts you in control of your schedule because you control and prioritize your time as you wish.
Beginning or resuming physical activity cannot be done correctly without progressiveness. It takes time and a fine dosage in the intensity of the recovery sessions to hope to continue the sport for a long time with pleasure and without injury. You may be more tired and achy at the beginning of your fitness. This is because your body is not used to the new training load you are putting it through. However, after a few weeks or at most a month of hard training, you will feel new energy. If fatigue or soreness persists or worsens, simply consult your training specialist to adjust your exercise program. You have to find the right balance between stepping out of your comfort zone and pushing your limits too hard. Finally, some days may be more difficult than others; it is not necessary to surpass oneself, even to exhaust oneself each time.
Warm up and stretch
A pre-workout warm-up period and a post-workout cool-down and static stretching period are beneficial to avoid injury. However, do not reverse these two periods, as static stretching performed before physical activity has been shown to be detrimental to performance. The purpose of the warm-up is to prepare you to carry out efforts in the best physiological and psychological conditions. The goal is to raise body and muscle temperature to prepare them for vigorous activity. Static stretches aim to increase flexibility and muscle amplitude. Their objective is therefore to help you maintain a good muscular amplitude and at the same time, to improve the execution of your movements.
Stay hydrated and eat healthily
Working out is only part of getting in shape, as proper nutrition and hydration also play an important role. Good hydration is necessary to allow rehydration and avoid a decrease in performance as well as the appearance of injuries (tendinitis, cramps, fatigue). This also allows for better recovery. Keep in mind that hydration must be done throughout the day, before and after exercise, as well as during exercise. As for healthy eating, if you have no idea where to start, I strongly advise you to consult a nutritionist who can assess your nutritional status and determine a nutrition plan aimed at maintaining or restoring your health.
You are ready to face your fitness with peace of mind. Just put these few tips into practice and you’ll be done! Improve your overall health by incorporating exercise into your daily life. To learn more about managing your health through exercise, contact your chiropractor. Do not hesitate any longer, take action now!