Exercise is a habit! It may sound surprising but it is true. It is common for those who exercise daily to feel a difference if they skip a day. It strengthens the heart and lungs (cardio) if you do it daily because the heart is also a muscle. It gets stronger with exercise. If the heart is strong, so is the physical ability too.
Aerobic exercise is good for physical performance as it increases the heart rate and makes the muscles use more oxygen. It is recommended to do these with some intensity (moderate-intensity) for at least 150 minutes per week. But many people fail to reach this goal due to not being able to enjoy the exercises or suffering from physical and health problems. Some even put off thinking it will take too long. How to overcome such obstacles? you will not find the way If you put your mind to thinking.
Time Allocation
The first thing to do is divide the time according to availability. 150 minutes per week is two and a half hours. It is enough to exercise five days a week for half an hour a day. It will take only 20 minutes If done every seven days . There is no rule to do it all at once. It can be divided into 10 minutes interval for two or three times a day.
Mind Game
The next thing to do is to change your mindset towards a more intense workout. Serious tasks means difficult. Actually small tasks it’s not that hard. Exercise intensity can be assessed with a simple ‘talk test’. If you are working out so much that you sweat, but you can easily talk to others, then you are doing some serious exercise. A very fast heart rate. Strong and rapid breathing. Profuse sweating. Muscle fatigue are signs of excessive exercise. Exercise intensity can be calculated based on these. Exercising a bit more and breathing a little harder is like doing intense exercise.
Exercise with ball Photo by Andrea Piacquadio from Pexels: https://www.pexels.com/photo/photo-of-woman-laying-on-the-mat-3757377/
Various Types of exercise
All the exercises that increase the heart rate, breathing, and make you sweat a little come under aerobic type. These are called cardio exercises. And which of these is better? The best exercise is the one you enjoy and enjoy. You don’t have to be limited to traditional aerobic exercises like running, cycling, swimming and playing tennis. There are other ways. If you choose the one you like, the one that suits your physical ability, you can do it without leaving for a long time.
Climbing the stairs: You can go up and down the stairs at a normal speed for 5 or 10 minutes after setting a time.
Treadmill: This is one of the best exercises to strengthen the heart. You can set the speed and incline of the treadmill according to your ability and ability and walk for a long enough time.
Walking fast: It’s the easiest of the intense exercises for example. But what is speed? It depends on the individual. It is not possible to set the same speed for everyone. But experts suggest that if you can walk 2.5 kilometers at 120 feet per minute. Walking while swinging your arms and taking deep breaths will give your whole body a tough workout.
Simple Walk in /out of house: No need to worry about not having that much space. You can also march where you are. First, stand with your feet slightly flat. While bending the elbows and swinging the hands, the knees should be raised and lowered one after the other in a march. Do this 50 times with a steady rhythm. Rest for a while and do it again.
Household work: Gardening, washing the car, sweeping the house are also vigorous exercises. Stopping in between and doing light work with these also gives good results.
