How to Make a Good Body Fitness in 7 Steps
An active, healthy lifestyle improves the quality of life. Physical fitness is something that goes beyond just being healthy. Maintaining a good physique can help you maintain a healthy weight, reduce accidents, improve mood, and reduce the risk of certain cancers, strokes, and high blood pressure. It requires regular exercise in addition to eating healthy. Fortunately, exercising for hours every day and staying in a gym is not essential for good fitness. By making a few small changes in your lifestyle, exercise can become an integral part of your daily life. In fact, let’s take a look at 7 Steps to Improving Physical Fitness.
If your body is overweight or obese, you should lose between 500 grams and 1 kilogram per week. Proper weight loss is a great way to maintain it. Weight loss is fast, but it is very difficult to maintain. In order to lose weight, exercise and change your eating habits, you need to maintain a 500-1000 calorie daily deficit.
As with all basic food groups, it is important to eat a healthy diet . Eat a variety of fruits and vegetables, lean proteins, low fat or fat-free dairy products, and whole grains with legumes.
Eat healthy fats.
A diet rich in saturated fat and trans fatty acids should be restricted as much as possible. Or, by increasing blood cholesterol, the risk of developing heart disease can be increased. Avoid consuming butter and margarine. Instead, eat healthy fatty fish, cashews, peanuts, soybean oil, sunflower oil, olive oil, canola oils.
Do cardiovascular exercises.
Practice cardiovascular exercise most days of the week. You should perform at least 150 minutes of moderate intensity cardiovascular exercise at least 150 minutes per week. These include brisk walking, jogging, water aerobics, cycling, and exercise with the help of exercise equipment. Speaking of interruptions, but not being able to sing is a good indicator of the intensity of exercise. Over time, gradually increase the intensity of exercise. Depending on your initial fitness, you may not be able to do more than 10 minutes of cardiovascular exercise per day. With the improvement of fitness, increase the duration of exercise slowly. If needed, you can divide up your exercise into 10-minute sessions or two 15-minute sessions.
Strengthen the core muscle groups.
You need to strengthen major muscle groups such as your hip, chest, back, shoulders, arms, legs, and abdomen. For this purpose, it is recommended to exercise at least two days a week. Strength exercises have the following benefits:
- As the muscles grow, the metabolic rate of the body increases.
- Bone density increases.
- Improves body balance and stability.
- Cures diseases such as osteoporosis and arthritis .
Exercise belts, as well as body weight can be used for this purpose.
Keep a variety of exercises.
Maintain a variety in your exercise program. It reduces the feeling of fatigue and stereotype, and helps you to stick to the exercise program. Participating in team sports, exercising in the gym, exercising in the outdoor environment, and using only body weights or free weights are good strategies to do this.
High-intensity interval training or HIIT
High-intensity exercises are a series of high-intensity exercises known as high-intensity interval training. To do this, your fitness needs to be steady. High-intensity interval training increases your intensity of exercise significantly and takes your fitness to the next level. There are two sets of workouts that involve either a slow or high-intensity workout, and a two-minute moderate-intensity exercise that allows the body to recover. For example, after running slowly for about two minutes, you can run fast for 30 seconds at a time. After walking for about two minutes, slowly running for 30 seconds or more
If you have been living an inactive lifestyle for a long time, have a chronic health problem, or have had an accident, it is best to consult your doctor before beginning exercise or dieting. With increasing fitness, gradual increase in exercise time will make it easier to maintain results. Drinking enough water throughout the day prevents dehydration while exercising and reduces your chances of getting fed up with unhealthy foods.