A healthy diet and regular exercise help reduce your risk of health problems like heart disease, diabetes and some cancers. You’ll also feel better and have more energy. Developing a diet and exercise schedule can be challenging, but with a little planning you can find a system that works for your lifestyle and fitness goals.
Start by identifying your baseline goal for exercise. Are you interested in weight loss, building muscle mass or improving overall endurance? Once you’ve decided on your goal, work with a trainer to create a comprehensive fitness plan. A trainer can help you identify the types of exercises and intensity levels that are best suited to your needs.
Begin each workout with a warm-up session of cardio exercises. This can help prevent injury and improve flexibility. It’s important to stretch after every workout, too. Stretching helps reduce the lactic acid buildup that can cause muscle soreness after a hard workout.
According to the American College of Sports Medicine (ACSM), you should get at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week and two full-body strength training sessions a week. To fit this into your schedule, consider exercising in short bursts throughout the day rather than spending long periods of time at the gym.
A good choice of cardiovascular exercise is jogging or walking at a comfortable pace, but cycling and basketball are also options. In addition to cardio exercise, you’ll want to do strength training to increase your lean muscle tissue, which burns calories for fuel. Kost och träningsschema