how to exercise smarter

Working out is good for your physical and mental health but sometimes turns out to be bad for your body.  A workout is beneficial for you if it maintains your fitness level and tones up your body, keeping you overall healthy but a workout can go wrong when it results in injury and weakening of the bone and muscle.

There is no perfect way of exercising but there are better ways that can prove more fruitful and avoid injuries.

Here are 10 tips to Exercise Smarter:

1. Morning Workout Sessions

Run/Jog on the roads at dawn. Early morning workouts raise your heart rate and metabolism which in turn helps the body burn more calories and helps you stay active throughout the day.

2. Take Breaks

Do not engage in exhausting workouts, even in a heated pool. You can get dehydrated. Listen to your body and take breaks between workouts. It helps gather stamina and prepares you for the next set of exercise. Exercise moderately i.e. your heart rate should be around 60 percent to 70 percent.

3. Drink Enough Water

Carry an iced up water bottle with you whenever you go for a long run or jog. It’ll not only quench your thirst but also keep you cool. Drink water before leaving for the gym or run and have more while returning. If you are a serious long distance runner, drink water after every twenty minutes.

4. Avoid the Direct Sun

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If you walk daily or do pre-workout exercises outdoors, look for shaded areas and pathways. This works for joggers and runners too.

5. Stretch Before and After Workout Sessions

Stretching before workouts make the muscles flexible. Without it, the muscles shorten and tighten causing muscles to injury, which can lead to joint injury. Warm up and stretch, the larger your range of motion, the further you get flexible. Dynamic stretching is a better way to do before a workout.

Stretching after workouts improve blood circulation, eliminates any lactic acid, boost your energy, prevents any kind of lingering pain, increases muscular circulation and gradually slows the body down.

6. Exercise Smartly According to Your Age

When you are nearing your forties or fifties you need to think again about your workout routine. Aging can’t be avoided, but injuries can. The type of workout you choose is going to affect you the most. That doesn’t mean all devoted joggers give up jogging. It’s a matter of being educated in how to exercise appropriately and to look out for muscle soreness or injury. Research well and exercise accordingly.

7. Balanced Diet

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Always plan your intake for the day whether or not you are exercising. You’ll need quality carbs, lean protein, heart –healthy fats, and fluids. Your muscles rely on carbohydrate foods like bread, cereals, pasta, rice, fruits, and vegetables for quick energy. You’ll also need protein for your muscles and for blood cells, which bring nutrients and oxygen to your muscles. A weekly food schedule provided by a dietitian will help you get in shape faster.

8. Intensity is an Important Factor

The intensity of the exercise is very important. When too low, results will be slow and when too high, you risk getting injured. See to it that exercise is vigorous but not exhausting. Take in account your pulse rate while exercising and accordingly schedule a routine suitable for your heart rate.

9. Duration & Frequency

                    i) Duration

You should work out for at least thirty minutes daily. If you are seeking a higher level of fitness, then the duration should be increased accordingly.

                    ii) Frequency

One should exercise at least three to five times in a week. People who exercise daily should keep a day of rest to let the body recover and repair.

10. Change is the Best Thing

The best thing you can do for your body, is to keep changing your workout schedule every 45 to 60 days. Otherwise, the body adapts to the changes in muscle tone and one could stop seeing results. Suppose you are on a running routine, switch to walking after six weeks. If you are weight training, alter the number of repetitions or amount of weights you are putting. Also, try to vary the intensity of your workout.

We hope you work smarter and better in future with these tips and will be seeing great results. Don’t forget to share your transformation with us and our readers.

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