Choose daily workout plan that you can do with pleasure
Workouts are the foundation of fitness plans. When you do workout, you strain the main muscle groups in the body, the heart rate rises, and you breathe faster and more profound. Daily Workout Plan will strengthen your heart, increase stamina, and burn calories. It, in turn, will improve mood and a positive effect on sleep.
- Cardio exercises also include aerobics. The idea is to increase your heart rate and respiratory rate.
- Walking, running, rowing, swimming, cycling, and dancing are all cardio exercises. As well as most team sports, martial arts, and even golf.
- Choose daily workout plan that you like, but make sure you can do them. For example, running loads your knees and legs, so if you have weak knees, it might be worth doing lighter exercises such as brisk walking, cycling, or swimming.
- Also, keep in mind that you will perform them often. You may want to make a list of several exercises and alternate them. For example, you could ride a bike, swim, and play golf on different days of the week. Or you can play football, run, and skate.
Start Slowly Daily Workout Plan
Do not complicate classes, especially at the beginning, until you feel that you have become more enduring. Doctors recommend at least 150 minutes of moderate aerobic activity or 75 minutes of intense training per week. However, you do not need to do all this for two, three, or four lessons. Instead, distribute the exercises throughout the week.
- Aerobic exercises must pass the “speaking test.” It means that you should be able to talk and talk during your workout. If you cannot do this, then your heart rate is too high.
- Ideally, you should train at least 30 minutes a day. If you cannot, try breaking up the exercises into shorter intervals. For example, first, go for a 10-minute walk several times a week. As soon as the body gets used to such a regimen, increase the walking time to 15 minutes, then to 20, and then to 30 minutes.
- Do not force yourself to do high-intensity exercises at the beginning — workout at your own pace. Otherwise, you may be injured.
Take a tripartite approach
Cardio does not imply constant stress. To get the maximum result from each lesson, include three elements in your mode: warm-up, the workout itself, and hitch. Perform light s first, then move on to more difficult ones, then slow down.
- Before each session, the warm-up for about 5 to 10 minutes to prepare your heart and increase blood flow to the muscles.
- Low-intensity workouts should help. If you, for example, ride a bicycle, drive slowly for several blocks. If you are swimming, do two or three circles at half speed.
- Aim for approximately 30 minutes of intense workout after a warm-up. Such training is the achievement of a “golden mean,” a level that can be maintained, but at the same time, the frequency of breathing and heart rate will be higher than usual.
- Finish the workout by spending another 5 to 10 minutes on a hitch. Slow down, then stop, let your heart rate go down. You can also stretch the main muscle groups: such as the hamstrings, calf muscles, quadriceps, chest, shoulders, and back.
Develop the ideal duration and frequency
Summarize your progress in a few weeks and make adjustments. Most likely, you will be able to work longer and harder, becoming more resilient and developing aerobic power. Try to reach the level recommended by your doctor: at least 150 minutes of moderate aerobic activity or 75 minutes of active activity per week. Ideally, it would be best if you aimed for a minimum of 30 minutes of daily cardio exercise.
- Adding five minutes of training a week is a modest and doable task. It means that at the end of the month, you will exercise 20 minutes more.
- If your goal is weight loss, you may need to work more on yourself or do more challenging exercises. Instead of practicing 30 minutes three or four times a week, do 45 minutes five or six times a week.
- Daily workout plan work better if your goal is to lose weight. Aerobic dancing (such as Zumba) and cross-country skiing help burn about 600-700 calories per hour, for example, compared to walking fast (150) or playing golf (350).
- However, listen to your body. Take a break, let the body regain strength if you feel tired. Stop the exercise and talk to your doctor if you feel pain, dizziness, or shortness of breath.