Walking is one of the easiest ways of aerobic activity for those who would love to loose pounds. It is a cheap process as there is no need for any equipment or any membership in gym. All you need is proper and comfortable clothing. Swimming is yet another way of loosing weight through exercise as it is one of the most common forms of aerobic work outs. It is interesting and so you do not get bored and would surely continue the exercise as a routine. Swimming is known to be the most popular and the exact form of work out for elderly also as it improves the entire body formula.
CHECK FOR PROPER EXERCISING
It is important to check the proper timing and speed of the exercise and this could be easily noticed in either of the ways mentioned:
- Talk Test: Always exercise with a partner so that you can keep the conversation on the go while performing the activities. The over doing could be found out if you go breathless and feel uncomfortable to talk while you work out. Then it is time to slow down the pace.
- Rating Scale:
0 - standing at rest
0.5 - extremely easy
1 - very easy
2 - easy
3 - moderate
4 - somewhat hard
5 - hard
6 - a little harder
7 - very hard
8 - getting more difficult
9 - extremely hard
10 - maximum
The entire working out process has to be depended on the rating scale. The comfortable and recommended position of exercising ranges from the “moderate” to “somewhat hard”. It is marked as three and four in the scale. Meanwhile it is also recommended avoid exercising at extremely easy or hard pace.
CLOTHES FOR EXERCISE
Clothes are important part of an exercise as it has to be in a comfortable way so that it does not lead to any kind of difficulty throughout the exercise program.
- A good supportive bra could make women more comfortable while exercising
- Wear clothes which are sweat absorbers and release it from the body
- In cold weather a knit hat could keep the body warm meanwhile a base cap in hot weather could make you cool
- Depend on loose fitting and light weight caps to make you free to move
- For the weight bearing activities it is mandatory to wear athletic shoes
- Rubber or plastic suits are never to be worn as they could keep the sweat and also increases the temperature of the body
- While exercising outdoors it is advised to wear sunscreen and also make sure to cover the exposed area while out in the sun
Reasons to Consider a Doctors Advice
There are many of them who consult their doctor before starting exercise routine. It is compulsory and essential to follow the advice of a doctor if the individual is into certain medications or trouble. Consult a doctor if:
- Medications are taken for blood pressure
- For those who have heart problems
- For those who depend on insulin for their diabetic condition
- For those who are above 40 years of age and not physically active and you wish to continue with vigorous exercise
- There is pain or effort on the neck, shoulders, arms or chest
- There are problems with bone or joint which could be worsened with exercise
- After slight action, you feel tired and breathless
SAFETY WHILE EXERCISING
There are many precautions to be taken while exercising so that it does not lead any injuries or discomfort which would harm you. Therefore, these guidelines are to be understood and followed.
- Start the exercise with warm up and cool down which means starting the exercise with a slower speed for about three to four minutes which should be slowly increased to stimulate the temperature of the body and heat rate. It is essential as it make the muscles and heart ready for the activity.
- Depending on the weather conditions prepare the speed of your exercise. Increase the pace in cooler times and reduce during the summer season.
- Always carry fluids along with you to drink before, during and after the exercise
- Dress the simplest way to make yourself comfortable so, that the body heat could be escaped
- During ozone alerts it is recommended to exercise indoors
- It is advised to wear layers of clothing during winter season so that it could be taken off or put in according to your own wish
- While cold conditions, you can exercise indoor or can even cover mouth and nose to continue working out
- If you are a beginner avoid trying to exercise at higher pace initially. The same rule is to be applied if exercising was stopped for two weeks or more. Slowly increase the time and speed each day to return your old velocity.
There are certain periods at which the exercise has to be stopped due to the follow up of various symptoms:
- Pressure or chest pain
- Dizziness
- Light headed feeling or faintness
- Gasping for breath always
- Muscle cramps
- Pain in the feet's, joints, legs, ankles etc
While starting up exercise program it is better to have a partner so that both of you are look after each other. Never take exercise to be very serious as you may get bored and put a full stop to the entire phenomena. Always consider exercising to be fun and involve newer ways of work out due to which you get more enthusiastic to continue it and improve it on a daily basis.
Make sure to drink lots of fluid while working out. This is because water makes up around 60% of the weight of the body. Therefore, it is very important to stay hydrated during a working out. Water is sure to benefit in all sense as it lubricates the internal organs and joints as well as helps in digestion, helps in increasing blood flow and also it acts to be a coolant for the body.
A sport beverage is necessary if the work out exceeds more than an hour which is preferable during biking. With more water, increased and higher performance could be noticed. You can also make up your own sports beverage by mixing one part of the juice to about four parts of water. This is very essential as it replaces the fluids which are lost during any king of work outs. A cup of sports beverage is to provide 50-70 calories which increases the stamina and energy level for the following work out.
