Here are an effective info once you’ve decided to lose some weight with doing physical activity .Follow all this guide :
This is an excellent initiative of doing physical activity, but be careful not to do anything! Some precautions are necessary, especially if we start from scratch or that we have significant weight problems.
1 – A check-up is required
First, we must be sure that you do not have cons-indications or health problems that may prohibit you some occupations. Consult a sports doctor for example. And do not worry, there will always be a physical activity that suits.
2 – Buy a pedometer
Quite honestly, pedometers do not really will evaluate your physical activity accurately and burning calorie.So if you go up a staircase, the device will not count it as normal. Nevertheless it can help you get an idea of where you stand. Would normally do 10,000 steps a day.
3 – Evaluate the possibilities
To make a little more physical activity you must do an inventory of the resources around you. What free time can you identify? You can always win if we look good! And what places allow you to perform an activity: public places, parks, pools … either around your home or your workplace.
Do not forget to make an inventory of the hardware you have at home: bike (apartment or normal), floor mats … Also make a list of your physical activity in all areas (professional, domestic, leisure and sport, transport, sedentary occupations) to see those you can increase.
4 – Hunt for ideas!
No, do physical activity, it’s not like in school when the gym teacher forced you to do thirty shorts stadium tours before your comrades! This can be a real fun when you do it for yourself: you can choose your activity, we will at its own pace, we decide if we want to do it alone or with friends …
5 – Stop procrastinating
You have all the best reasons in the world not to put you in sport: lack of time, urgent issue for labor, lack of suitable clothes … but is it not ultimately false excuses to always push after this good resolution ? It’s time to stop procrastinating! To act today, read our tips to overcome this defect.
6 – Do you coach!
Nothing better than a suitable support. For that, take an expert: a medical sports educator. They are still few in France, but they are competent to help you find the activity that suits you, taking into account your potential health problems, and they will offer you a suitable diet. Ideal if overweight or obesity in particular.
7 – Go gradually!
No way to get started directly in daily physical activity if you have never done any sport. The goal is to reach at least half an hour a day, but going there very gradually. We must follow a progression order:
First increase the time: start with ten minutes of exercises and lengthen their duration;
Then increase the intensity, very gradually (10% increments with a stabilization phase). Eg for jogging: Start with brisk walking, then continue in a few weeks with intermittent trotting, then increase the speed of trot;
Finally increase the frequency (twice a week, go to three, then four …).
With each increase in duration, intensity or frequency, make levels of 3 to 4 weeks before a new change, to let your body get used to the new effort. It does not matter if it takes you several months to reach a half-hour of physical activity every day.
8 – Know your limits
No way to raise your heart in the towers! For this, there are simple rules. First, one must know the formula: Maximum heart rate = 220 minus your age. Of course, this formula is highly criticized by experts because it remains a medium that can be removed from the reality of each. But this gives a cue, waiting to make the measure a heart rate monitor. Once determined your max frequency, know that we must work halfway between your resting heart rate and your max frequency.
Finally, if overweight counsel, alternate charge and discharge physical activity : walking or jogging one side, swimming and cycling on the other.