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See the best strategies for quitting the sedentary lifestyle

See the best strategies for quitting the sedentary lifestyle

Leaving aside sedentary lifestyle is not easy. For many people, this can mean a significant change in their lives. There is a change in behavior, habits and social life.

The first step is to get motivated. Do something that gives you the courage to get started. It soon comes to mind to walk, but it is not just the walk that we can use to get out of sedentary lifestyle. We can try out various activities and sports, before we choose the one we most identify with, try to try out a sports activity each month. It is important that you give this "start". Once excited, it will be easier to succeed in your goals. You can do a month of swimming, a month of forró, try fencing or archery classes, those tennis classes that you feel like doing, Martial Arts classes will bring you more discipline and friends, everything is valid to find the activities that you will most identify with.

Before you begin, first check with your doctor if you can perform any activity that does not pose a risk to you. It pays to try home exercises such as dancing, weight training and rubber bands. Put on some cool music, and start tinkering with the rhythm of the song.

During the first few days or weeks you should exercise for just a few minutes, 15 to 25 minutes. Start slowly until your muscles feel tired, and then stop. If you feel very cheated the next day, resume the activity only on the next one.

Increase the duration of the training gradually until you can perform it quietly for 30 minutes a day without pain. When this happens, you will be ready to practice exercises that require more of your body. Try to increase the intensity once a week. Start at a slow pace to warm up, and then increase until your breaths are wheezing. When this happens, slow down. Dial from 30 seconds to one minute to recover, depending on the level of tiredness and then, resume slowly. Repeat the activity for one minute and stop when you feel exhausted. Try to practice it two to three times a week at an intense pace, and when you feel good, increase your frequency for more days, not forgetting your rest.

But why is it so important to increase the intensity of your exercise? Because by doing so, you will be strengthening your body's muscles and the only way this happens is by exercising regularly. The heart is a muscle. When our body undergoes some effort, the skeletal muscles contract and relax alternately. This movement causes the veins to pump blood toward the heart, making it stronger by increasing blood flow.

As the flow increases inside the vessels, the heart becomes more "elastic" and resistant and then it becomes stronger. However, the activity will have no effect if it is performed with a very low frequency or if it is very light. Going out and running 10km a week will slowly not strengthen your heart. It's as if you've raised a very light weight a thousand times in one day. This will not make you more resistant.

The correct thing is that you train with a weight that can generate some discomfort, on alternate days and following an exercise sheet. Only then will you gain a better endurance, a healthier body and succeed in your workouts.

It is worth mentioning that before any activity you should consult your doctor and the training sheet should be done by a Physical Education teacher so you can run it safely.


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