Preparations and Warm Ups
1đ Portez des vĂȘtements appropriĂ©s si vous ĂȘtes adulte. Maintenez votre frĂ©quence cardiaque en faisant des vĂ©rins de saut pendant 10 minutes. Si vous ĂȘtes un adulte, vous voudrez porter des vĂȘtements qui ne restreindront pas vos mouvements ou la circulation sanguine. Ne portez pas de vĂȘtements trĂšs serrĂ©s, surtout autour des articulations. Vous aurez Ă©galement besoin de porter des vĂȘtements faits de matĂ©riaux qui respirent bien, car vous transpirez lorsque vous faites de nombreuses formes d'exercice. Des vĂȘtements conçus spĂ©cifiquement pour l'exercice peuvent ĂȘtre trouvĂ©s facilement.
2đ Wear the right shoes. Just because we call them tennis shoes does not mean they are great athletic shoes. Shoes like Converse have little shock absorbency and can be terrible for your feet and bones. Get shoes which fit comfortably and are designed for the type of activity that you intend to do.
3đ Hydrate. Drink lots of water before you exercise. Your body will need the water to help your muscles work and also to help you sweat. If youâre dehydrated before you start, just think about how youâll feel afterwards!
4 đ Donât stretch! Donât stretch before exercising. Contrary to popular belief, studies have shown that this is not helpful and will not allow you to perform any better. If anything, stretching before exercising will make you worse off: itâs a great way to pull or strain a muscle and hurt yourself! Needs citation.
5đ Do warm up exercises. Though researchers cannot agree definitively on whether or not warm ups help you to perform better in exercises, they all agree that warming up certainly wonât hurt.[2] Warm up before exercising by doing a less intense version of your intended workout for 5-10 minutes. If you plan to run, jog first. If you intend to swim, swim slowly.
6đ Check with your doctor. Certain conditions may make it a good idea to check with your doctor before starting an exercise regimen. There are exercises for every health condition[3], but itâs a good idea to know what to avoid. Exercising should make you feel healthy and good in your own body: not hurt you!
If you have diseases or conditions like asthma or lung problems, arthritis, diabetes or liver and kidney problems, or heart disease, definitely talk to your doctor before starting a new exercise regimen.[4]
If you notice certain problems, you will also want to talk to a doctor. These include things like pain or dizziness following physical exertion, shortness of breath after very mild exertion or when at rest, or swelling in the ankles.
You may also want to talk to a doctor simply to find out what kind of exercise they recommend for your particular goals and health conditions. You can also consult with a nutritionist and a trainer for more information on exercising and how you can best meet your goals.
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