Guest post from Kate.
Fitness to last forever: Golden rules to follow
Research points out that fit people, following healthy fitness programs, have a better life-span. However, in this fast moving era, we get less time to spend on our fitness. This laziness sometimes results in serious health problems and increases our health costs.
It is time to wake up and start living a healthier lifestyle. Before going to choose any fitness program, it is good to consult with your doctor first in case you have any medical history. Even so, if a moderate fitness program is followed on a daily basis, there is a remarkable improvement on a person’s overall performance. There are some golden rules to adhere to when it come to fitness routine.
1. Be well hydrated
When the body dehydrates, you may feel tired and exhausted which may lead to muscle cramping. With proper hydration, your energy level and heart beat will get regulated and your body temperature could also be checked. Drinking plenty of liquid ensures that your body is able to maintain a balance even as you shed perspiration while cooling down.
Always drink a cup of water 20 to 30 minutes before you start exercising, and drink an extra cup of liquid in every 15 minutes of exercise. When you are through with the exercises, wait for 30 minutes and then replenish your body with more fluid. Drinking water is essential while exercising as it will keep your energy level balanced while keeping your body hydrated.
2. Eat well before and after
Eating the right food with the balanced amount of protein and slow burning carbohydrates, at least an hour or so before the exercise, is most beneficial. If you workout in the mornings, then at least have a glass of juice as you should never exercise on an empty stomach. Soon after your work out, you can rejuvenate by taking a protein and light carbohydrate snack just to stave off the craving for food. You can have a larger meal after 2 hours or so.
3. Work on the cardio
You need to work on the cardio exercises to keep the heart rate up, so utilize at least 30 to 60 minutes per session for about 5 times a week. So, invest in aerobics or work on the treadmill to keep that heart rate at pace.
4. Do the weighs
Weigh training is good for the muscle mass as we tend to lose these with age. You can use weighs, your own body or resistance bands so that all major muscle groups are benefited. When you do weighs, you will not only have a fit and trim body but your fat will also turn the muscle ratio. Shedding those fat mass can be a great way of checking cardio vascular diseases.
5. Change it up
When you do a particular work out, your body gradually adapts what you do and sometimes your progress may seem stunted. In order to make progress, you need to change your workout regime periodically, for instance, if you are into the treadmill, you can vary it by using the bike or elliptical. Likewise, for other exercises, you can switch your style so your body is constantly building up.
6. Always stretch after work outs
Before you start your work outs, generally do light cardio to get the muscles activated. At the end, it is equally important that you stretch to cool down. The stretching will make for better flexibility, circulation and will relieve stress on the various joints and muscles in the body.
7. Load on the protein
Protein helps in building up muscles as well as being fuel supplement for muscle recovery. Recovery of the muscles, which has been broken down during the workouts, is done in next 24 to 36 hours. Consuming protein rich diet after a workout is therefore essential for the muscles, as long as you limit the intake as required.
With these golden rules to follow, any fitness program can be integrated towards a beneficial and healthy life span.
About the author: Kate is a blogger by profession. She loves writing on environment and technology. Beside this she is fond of books. She recently bought a book on bathroom ideas. These days she is busy in writing an article on Navien Tankless Water Heater.