How to exercise
This wikiHow will teach you how to exercise; Wear light clothing and athletic shoes to get started.
Prepare and warm up
Wear appropriate clothing. You will need to wear clothing that does not restrict your movement or blood flow; Don't wear clothes that are too tight, especially at the joints. You'll also want the clothes you're wearing to be made of a breathable material, since you'll sweat when doing different types of exercise. You can easily find clothes designed specifically for sports.
Wear appropriate shoes. Converse shoes have poor shock absorption and can be very harmful to your feet and bones. Purchase shoes that are appropriately sized for the type of activity you intend to engage in.
Moisturize your body. Drink plenty of water before you exercise. Your body will need water to help your muscles work and to help you sweat. Imagine how you would feel after a workout if your body was dehydrated before you started!
Don't stretch! Do not do stretching exercises before working out. Contrary to what most people think, studies have shown that this is not helpful and will not improve your performance. If stretching has any effect, it will negatively affect your performance as it greatly increases the chance of muscle strain and fatigue.
Do muscle warm-ups. Although researchers do not definitively agree on whether or not warming up helps improve exercise performance, everyone agrees that it does no harm.
Warm up before you start exercising by doing a lower intensity type of exercise that you will be doing for 5-10 minutes. For example: jog first if you are going to run, and swim slowly at the beginning of the swim.
Take your doctor's opinion. Some types of illnesses call for a doctor's advice before starting an exercise regimen as there are specific types of exercise for all conditions, but it is recommended that you know what you are supposed to avoid. Exercise should make you feel healthy and fit in your body, not the other way around.
You should talk to your doctor before starting an exercise regimen if you have one of these conditions: asthma, lung problems, arthritis, diabetes, liver and kidney disease, or heart failure.
You will also need to talk to your doctor if you notice any problems with exercise. These problems include symptoms such as pain or dizziness after physical exertion, shortness of breath after exertion or at rest, or swelling in the ankles.
You may also want to simply speak with your doctor to find out what type of exercise is recommended for your condition and goals. You can also consult a neurologist and an athletic trainer to learn more about exercise and the best ways to achieve your goals.
Understand aerobic exercise. Aerobic exercise is the same as aerobic exercise, which is also often known as "cardio", meaning cardio, and is called by this name because it is designed to increase and improve blood flow. The intensity of this type of exercise is low, but it is practiced for long periods.
Climbing stairs. Going up and down stairs is an excellent way to get your heart rate up. You can climb real stairs or use the escalator machine in the gym. Stair exercises strengthen the muscles of the legs and butt. But be careful if you use real ladders to avoid tripping and the risk of injury.
Skipping rope. Not only is this a fun kids game, but it is also an excellent exercise. You can easily do this exercise that targets the muscles of the arms, legs, and core (mid-torso) at home. This exercise is also known to improve balance and is excellent for those intending to play sports.
Side jump exercise. You can perform this exercise by standing with the legs rounded and placing the arms at the sides, then jumping with the legs spread out, as well as raising the arms above the head while they are outstretched. Then return to the original position and repeat the jumps. This exercise raises your heart rate and calorie burning rates a lot.
Walking or jogging. Walking and jogging are great ways to increase your heart rate. While jogging may be hard on the knees for some, walking is a good sport that can be practiced by anyone and should be done by people of all fitness levels. Studies have shown that walking for an hour a day helps maintain weight over time and reduces the risk of certain diseases, such as high blood pressure and obesity.
swimming. Swimming is a good and fun sport and it exercises different muscles of the body depending on how you swim. Swimming is highly recommended for those who suffer from joint problems or who are overweight, as it reduces the burden on the skeleton while increasing the heart rate at the same time.
Bike riding. Cycling is an eco-friendly sport that is a great way to exercise. Riding a bike works most of the muscles in the body, which will get your heart rate up as the bike gets you somewhere! You can ride a bike outside, you can also buy a stationary bike device and practice this sport at home
Understand anaerobic exercise. Anaerobic exercise is exercise that you do at a vigorous level of intensity for a short duration. These exercises build physical strength and help your body get used to intense workouts. These exercises, accompanied by a healthy diet, help in losing weight because they increase the rate of body consumption of calories. It can be said that these exercises are actually better for burning fat than aerobic exercises.
running. Running is a hard sport on the knees and bones, but it is still one of the best forms of exercise. You can run nearby in your residential area or on a dedicated jogging track in the gym. Remember that running is different from jogging: running is much faster and harder.
Lift weights. There are many different types of weights you can lift and different ways to lift them, but in general, doing this type of training will help you build a variety of muscles and make you stronger. It is important to practice this sport gradually, starting with simple weights and increasing them over time because trying to carry something very heavy causes many injuries.
Push-ups. The way to do push-ups is to put your body and stomach on the ground and put your feet on the ground so that the toes are touching and are flat on them, and the palms of the hands are on the ground on both sides of the face and the distance between them is shoulder width. After that, the back and legs remain flat on the same line, while the body is raised using the arms by pushing the body against the ground so that the whole body is supported by the hands and toes. Lower your body again until your nose is almost touching the floor, then raise yourself again. Repeat these movements to make some repetitions.
Squat exercises. The way to do the squat exercise is to stand with the feet about shoulder width apart, the back straight, the hands clasped or stretched out in front of the body, then slowly lower the body as if you were sitting on a chair and raise the body again after it becomes a sitting position. This exercise is excellent for the core muscles and legs.
Burpee (a well-known military exercise). These exercises are done, starting with a standing position, then descending by bending the back and knees, then jumping with the feet back to make a push-up position, and finally jumping up to a standing position again with the arms raised up and repeating the exercise a number of times. This is a good exercise because it exercises all parts of the body.
Core muscle exercises
Understand core muscle exercises. Core muscle exercises strengthen those muscles around the abdomen, trunk and pelvis, and have a number of other benefits. By practicing these exercises, you will be less prone to back pain and injuries and you will be able to get rid of bad posture and straighten your body when standing, sitting or walking. These exercises will tone your abdominal muscles and reduce weight.
Plank exercise. This exercise is probably the most beneficial of the core muscle exercises. You can greatly improve the strength of these muscles by just doing this exercise for a few minutes each day. The plank method is to take a position like a push-up, but with your body on your forearms, not just on your palms, and then hold this position for as long as you can tolerate. You will be surprised how difficult this exercise is if you have not tried it before; But it is also more useful than difficult.
Crushing exercise. Also known as the crunch, it is a good exercise for the core muscles. This exercise is done by lying on the back and bending the knees and making the arms cross behind the neck and then raising the head and shoulders towards the pelvis. Then go back to the initial position and repeat the exercise.
Abdominal crunching exercise. It's similar to a squash except the arms are different in place here. First lie face up, knees slightly bent, and then raise your upper body until you are in a seated position. You can cross your arms in front of your chest or leave your palms next to your thighs, rising and falling along them as you move to guide your movement.
Bridge exercise. This exercise is great for core muscles because it simultaneously works the muscles of the buttocks and lower back. The method of doing this exercise begins by lying on the back with the knees bent and the arms extended on the ground by both sides of the body, then slowly raise the back with the thighs until they form a straight line rising from the shoulders to the knees with the thighs along the same length as the back, then go down the back again to return to the starting position.
Tai Chi. Tai Chi is a Chinese martial art that follows a series of slow movements. Tai chi will help improve your balance, and at the same time, you may find it has a calming effect. Find an exercise group near you to join or at a gym or sports center that offers exercise classes. If none of this is available or you don't want to do it in groups, you can find online lessons or DVDs to help you practice at home.
Weight transfer exercises. A leg-to-leg weight-shifting exercise would be a very good start to improve balance. Then shift your weight to one foot and raise the other slightly off the floor. Hold this position and try to be in good shape and hold for 30 seconds. Then do the exercise in reverse with the other leg, and repeat it as often as you see fit.
One leg exercise. This exercise is done in the same way as before, with the only difference being that the raised leg is bent at the knee to the back. This will improve your anteroposterior balance, while the previous exercise focused on side-to-side balance. The two exercises should be done together.
Pilates. Pilates is a sport consisting of a number of movements and poses, some of which use equipment such as exercise balls, weights, and resistance bands. This type of exercise helps train muscles using the correct movement patterns that improve balance, strength, body, and flexibility of the core muscles of the body. Work out with a group that practices it, learn it at a gym or gym that has instructors, buy DVDs of Pilates lessons, or find them online and do them at home.
Yoga. Yoga is an Indian method of meditation and exercise that has been shown to reduce stress and tension (which in turn aids weight loss) and is excellent for improving balance and flexibility. Find a group nearby or join a gym that offers yoga courses, or find yoga classes online or on DVD and learn to do it yourself.
dance. Many types of dance, such as ballet, are rather extreme sports and can greatly improve the flexibility of the body as well as the coordination of movement. Find a place in your area to learn to dance or sign up for a dance sports center.
e done after exercise or after a warm-up, as it helps prevent muscle strains and injuries. Stretching the muscles helps give them a great deal of flexibility and reduces the possibility of injury from straining while doing other exercises later on.
One of the basic stretches is the hamstring stretch. The method of this exercise begins with sitting and spreading the legs, then progressing with the trunk to touch one foot with the hands, and repeating the movement with the other foot after that. You can bend a knee that is not touching.
Another basic stretching movement: the butterfly stretch using the thigh. Sit cross-legged on the floor in a butterfly pose, and pull your ankles in at astride so that your feet are touching and as close to your body as possible. With this exercise, try to press your knees to the ground or get as close to it as possible.
Try a simple shoulder stretch. Do this by pulling your elbow in front of your body to the other side, toward the other shoulder. Squeeze your arm while doing this movement.
The wall stretch supports movement in the chest, shoulders, abdomen, flexors, quadriceps and calves: to do it, stand facing a wall about 30 cm away from it, then spread your arms out to press your hands on the wall as high as you can reach, then lean your body toward the wall as you bend Your elbows come close to your chest and thighs, while your feet remain in place. It will look like you're doing a push-up but in an upright position instead of in a horizontal position.