What to know for those who want to exercise but do not know where to start

What to know for those who want to exercise but do not know where to start

If you want to start exercising but don't know which training method to choose, or don't know where to start, here are tips to help you get started.

Exercise every day is good for your health, which is something everyone of us knows. However, each person's life has a lot of busy things: having just finished the job at the office, and taking on the role of the family but still taking the time to take care of the kidney version is not easy. For those who have a habit and love a sport, perhaps maintaining the exercise is not too difficult, but for those who are not active, choosing, sticking to a form of training or catching Exercise is also not an easy task.

If you are looking for motivation to start training, this article will help you improve your workout, find out what is the right form of exercise and the right level of exercise even though your goal is to lose weight. , strengthen muscles, strengthen bones or improve mood, happier in life.

1. Health agencies encourage each person to exercise at least 30 minutes a day. This will help improve mental health, reduce the risk of chronic diseases and premature death

To prevent disease, strengthen health and get a healthy, relaxed and happy lifestyle, the World Health Organization recommends that healthy adults should perform at least 150 minutes of physical activity. light intensity - average every week or 75 minutes of intense activity. 

This is also recommended by the American Cancer Society for cancer prevention and the American Heart Association for a healthy heart. For further health, there should be 2 muscle-strengthening sessions every week, 300 minutes of light-moderate intensity training or 150 minutes of intense training.

According to this recommendation, a reasonable exercise regime can be: brisk walking or cycling 30 minutes 5 days / week, with 2 intense 30-minute training sessions such as weight training to strengthen bone and muscle strength corn.

If you are not ready for daily practice, you can perform 75 minutes / week equivalent to 3 intense 25-minute training sessions, such as sprint jogging, weightlifting, football, HIIT exercises ... Lesson High intensity episodes often push your heart rate to the highest of 70-85%.

2. Whether your goal is merely to improve your health or improve your body shape, you have to practice at least 3 sessions a week.

Shawn Arent, director of Rutgers University's Center for Human Health and Performance, said some people who started participating in a strength training program saw significant improvement when they had two training sessions each. week. However, most studies show that in order to really improve fitness or strength, people need to practice at least 3 sessions per week.

Ideally, you should still practice every day if time permits.

3. If you want to improve your mood, 30 minutes aerobic exercise is the right choice

According to an American College of Sports Medicine study, running for 30 minutes or even walking is enough to significantly change a person's mood.

This shows that no matter what speed you are moving, just getting up and moving is already having a positive effect on your body and mood. Many studies have shown that exercise and aerobic exercises (aerobic activity, promoting breathing) can improve mood and help fight depression.

If you feel stressed, anxious about your work, or sad about your privacy, try going out to walk every day to have a more positive look, feel happier.

4. Preventing depression by maintaining regular exercise, regardless of type

Scientists who say aerobic exercise, or strength exercises (such as lifting weights, anti-pushers) can all help fight depression.

A study evaluating 33 randomized clinical trials, out of 1,877 people, found strength exercises significantly reduced depressive symptoms. This is especially true for people with mild or moderate clinical depression symptoms.

5. To protect the brain from aging, you should do aerobic exercise with moderate intensity at least 4 days a week

Researchers say that older adults with mild cognitive impairment can begin 30 minutes of walking every day, at least 4 days a week for 12 consecutive weeks, to improve their performance in brain region related to memory.

In addition, research on mice indicates that endurance exercise, equivalent to running a marathon on humans, is linked to the development of new neurons in the brain.

6. To improve strength, endurance or notice changes in muscles outside your body, you must do at least 12-16 weeks

Lowering the determination to go to the first practice room was progress. But to feel the visible progress, it usually takes 3-4 months.

Progress may depend on many factors: age, type of exercise, intensity of exercise ... But on average, if you start a new exercise program completely, whatever it is, please set a target of 12-16 weeks. It was a time when significant progress was made, said Shaw Arent.

So do not be discouraged when after 1 month of trying to practice you have not seen the change in physique. Don't worry because the new 3-4 months is a milestone for sports scientists to agree to evaluate their training regime.

7. After 9 months of cardiovascular exercise, your body will use oxygen significantly better

Good cardiovascular exercises like running, swimming will be effective after 9 months. The researchers said that at this time, the VO2max index, which evaluates your body's ability to use oxygen, will increase by 25% at this time.

Even the results may come sooner if you combine cardiovascular exercises with high intensity alternating breaks.

8. Even a little exercise can make a big difference - running for 5 minutes a day can help you increase your life expectancy, as long as you run for years

A study published in the American College of Cardiology magazine found that people who only need to run 5 minutes a day can extend many years of life.

The study followed participants for 15 years, those who only ran a few times a week (on average 5 minutes a day) were at risk of premature death because all causes were 30% lower than those who did not run slightly. Come on.

People who run more than 5 minutes a day will have a healthier heart. But research has emphasized the results, only a small exercise makes a huge difference, compared to not practicing at all.

9. However, if you are an office worker who has to work long hours, you will have to exercise at least 1 hour a day

According to the most recent studies, sedentary lifestyle, often sitting for long periods of time is basically harmful to your heart.

While exercise guidelines of public health agencies can meet health goals for most people, it is not enough for people with sedentary lifestyles. Especially those who work at the desk, practice for at least 60-75 minutes a day is enough to pull back the damage caused by the sitting habits.

10. If your time is not much and choose high-intensity exercises (HIIT) for 7-10 minutes, practice at least 3-5 times / week to see results

Although HIIT exercises save time, you still have to practice regularly to stimulate muscle growth. For example, with the very popular 7 minute HIIT exercises, you have to practice them at least 3-5 times per week to see the effect.

If possible, extend the exercise time to more than 7 minutes to see more obvious health effects.

11. If your goal is a good and balanced body, practice high intensity HIIT for 12-16 weeks

HIIT exercises require the practitioner to alternately perform heavy movements, at maximum intensity, alternating with short breaks. Research shows that this is a great form of exercise to improve the body's ability to use oxygen, often considered a benchmark for physical fitness.

HIIT also has a strong impact on blood pressure and ability to burn fat.

Even a minute of HIIT practice can improve your health. In a small study published in 2016, scientists gave a group of men practice HIIT 3 times, every 20 seconds. The results show that some aspects of their body improvement are equivalent to moderate intensity exercises for 45 minutes.

12. Spend 8-9 weeks to practice for the first 5 km run

Most people can easily conquer the 5 km range. If you have never jogged before and now you start running 30 minutes a day, for 3 days a week, after 9 weeks, you will conquer this range.

If you have a gift and a good body, time can be shortened to 8 weeks.

13. After a few weeks of training, your muscles become healthier

A single practice session, or the first week may not bring visible benefits to your body. But don't be discouraged, everything is quietly going on inside.

When you join a new schedule, in the first week, mitochondria - the energy plant - in your body have begun to multiply to provide more energy for your muscles.

"After two to four weeks, your nervous system will improve your ability to contract muscles better," said Robert Newton, director of the Sports Medicine Research Institute at Edith Cowan University.

Within 6-8 weeks, your mitochondria will increase by half, then your body will gain endurance and stamina.

14. Bone health will improve after 6-12 months of exercise

After age 30, we begin to lose muscle mass and reduce bone density. By exercising strength, you can delay, even reverse, the process.

It may be relatively time-consuming and somewhat difficult for your skeleton to adapt to practice. Research shows that after 1 year of regular exercise, when your muscles and heart function have improved, your bones become firmer.

15. If you want to increase strength in the shortest time, high intensity exercise for 3-6 weeks will work

A recent study by the American Gymnastics Association compares the performance of a small group of men and women, participating in two strength training programs. In the first program, participants lift weight weights 60-70% of the maximum weight in many rounds. In the second program, participants raise 100% of their maximum weight but less inning.

After 6 weeks, both groups improved their strength. But some people in the second category showed significant improvement after 3 weeks, with shorter training times.

16. If you practice a subject for 6 months, you will find it harder to go to practice

In the first 6 months of training, the average dropout rate is about 50%. But beyond the 6-month milestone, the practice seems to have become a part of your life.

In addition, when the body has adapted, plus you see clear results with your body and mind, you will find yourself unable to quit.

17. Finally, make exercise a lifelong habit

Remember that in order to have good health, fitness and a good spirit, we all need to practice at least 30 minutes a day, even twice as much as those who are sedentary. It could be 30 minutes of walking, cycling or running. In addition, you should also exercise more strength exercises, muscle gains, if not much time, you can practice HIIT 3 days / week.

Most importantly, make exercise a lifelong habit. The more you exercise, the more benefits you will receive.