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Get Better Results When You Exercise

Por Carola Sixto -
Get Better Results When You Exercise

To exercise or not to exercise: that's the question. In addition to deciding what type of exercise to do, there are many other details that affect weight loss and body toning. 

Work out in the morning: "The best and most effective way to exercise is by implementing a 45' circuit for the whole body, three times a week. Whenever possible, it's advisable to work out in the morning, when the body is full of energy. It's important to eat at least one hour before exercising, in order to maintain an adequate energy level. Moreover, having a good hydration is also essential. Water should be the first thing you have in the morning," said Josh Love, professional coach specialized in nutrition. 

Manage your anxiety: People often wonder how long it will take to view results, especially when they've recently begun an exercise routine. "It takes between 4 to 6 weeks to start noticing results. The body first needs to adapt to the stress produced by this new activity. After this adaptation to physical demand, there'll be an increase in the strenght, hardness, and size of muscles," said the professional coach and specialist in the mechanics of the body, Doug Splittgerber at yourbodyonline. 

Be clear about your goals:  Repeating the same routine day after day without having clarity on what you want to accomplish will make you lose motivation easily. Doctors Odiatu Uche and Kary Odiatu from fitspeakers suggest: "Write your main goal on the back of your business card and read it 10 times each day to keep it in mind. A team of psychologists found that the more we're aware of our dreams and goals and the more times a day we remember them, the greater the chances are to get the results we want."

They also refer to music as a means of maintaining motivation: "Find music with great rhythm and energy, and listen to it for 30 minutes while you go out for a walk. This will help you stay motivated," they commented. 

Less is more: Some people believe that an effective exercise is the one that produces pain or requires an extra effort: "Exercise doesn't need to be vigorous. The current recommendation is to exercise for 20-30 minutes, 3 to 5 times per week. You can ride a bike, swim, or practice any other type of activity, but maybe the easiest option is to go out for a walk. Brisk walking is even better. This will improve cardiovascular function, which in turn increases metabolism and helps to lose weight. To make exercise more effective, you can add other elements to your routine, such as walking up and down the stairs instead of taking the elevator. Performing sets of 10 to 15 repetitions will be enough to bring about change," said Vincent Perez, PT, Director of Sports Therapy at the Eastside Medical Center in Columbia University, New York.

 

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