When you start exercising, the condition comes quickly. But once you put on your running shoes or start exercising regularly, you need to work harder to pick up your stronger and more powerful body. You can achieve this by changing the intensity, duration and frequency of your workouts. The trick is not to overdo it to the point of injury or burnout.
Make a smart and safe transition with these 5 tips
1 Evaluate your current condition
Start by evaluating your current situation as well as your strengths and weaknesses.
What you are already doing (exercise regimen), including cardio workouts and strength training.
Intensity of your efforts (intensity)
How often do you do it (frequency)
Exercise duration (duration)
Set new goals
2 Then look where you want to be
What specific and realistic goals can you set to improve your fitness? Maybe you can run or swim for 45 minutes instead of 30. Or you can add flexibility exercises to your routine. You may want to train for an event like 10k or mini triathlon.
3 Do more
The best way to improve your physical condition is to increase your exercise intensity. Intensity is about the effort you make. The more fit you are, the more you have to exercise to feel full of energy and achieve results. By moving out of your comfort zone, you will achieve the most effective training possible, which is important, especially if you do not have much time for training that day. If you train at a lower intensity, you will need to train longer or more often to achieve the same effect on your fitness. To progress, first increase the frequency of your activity (number of days per week). When you are fit, increase the length of each workout and eventually the intensity.
4 Increase the intensity of your training
Move faster. Go faster or start running if you used to walk or run. The faster you move your body, the more work you will do in a given time.
Add a vertical challenge. Run or walk up the hills or increase your incline on the treadmill. Add a step chair for aerobics.
Increase durability. Increase resistance when pedaling the bike. For strength training, gradually gain more weight.
Cross training. Take part in various activities, some of which are more challenging or intense.
Try interval training. It involves interleaving short series of high-intensity activity (such as a 10-second sprint) with low- to medium-intensity activity intervals, such as walking.
5 But do not overdo it
If you exercise for several hours a day, you run the risk of excessive injury or fatigue and exhaustion and you will not bring many other fitness gains. To avoid overtraining, gradually increase the total time, distance or intensity of the exercise. Alternate heavy and easy workouts from day to day and plan a period of rest and regeneration.
Once you reach a new level of fitness, take a moment to congratulate you on how far you have come!
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