Exercise is good for your mental health by reducing stress levels and helping fight depression. They also, of course, contribute to weight loss and reduce the risk of death due to heart and lung problems. Here's how to make every minute of your workout useful.
Do what you like
If you don’t want to follow some popular set of exercises, you don’t have to strain yourself in vain. The effect of such exercises will be less than if you do the exercises that you like. Do you want to run? Get on a bike or exercise bike.
No strength - do cardio
If you came to the gym and realized that an active group lesson or strength training is not for you today, do cardio. And if you didn't even reach the hall for some reason, you can just walk up the stairs.
Do not exercise every day
Otherwise, at some point the effect will disappear: the body needs time to redistribute resources under load, your muscles need rest. Leave at least one day a week for this.
Put your phone down
It is easy to get distracted by it, get out of rhythm and waste time. Need some music? Listen, but turn off all notifications. To fully immerse yourself in your favorite music, use high-quality technique. For example, the Galaxy Buds + wireless earbuds have been developed with input from the world's leading audio experts from AKG. They get two-way speakers for incredibly clear, natural and balanced sound with clear high notes and pronounced bass, three microphones for excellent voice transmission during calls, as well as an impressive battery life of up to 11 hours of music playback on a single charge. And another 11 hours are possible thanks to the charging case-battery. Don't worry about "friendship" with your smartphone: Galaxу Buds + headphones are now compatible with iOS through a special application.
It sounds ridiculous, but if you do everything half-heartedly, there will be no sense in it. For example, cardio has an effect only when the heart rate is in a certain corridor (on average, from 120 to 140 beats), so it's better to ride a bike for your own pleasure in the country, and not in training.
The longer you keep the pulse within the required range, the better the body takes on the load. It should be limited to a short respite of 30-60 seconds.
Do not overwork
If you are not a professional athlete and you are not preparing for a competition, there is no point in training for half a day. Experts recommend exercising no more than 1 hour 15 minutes a day.
After training, it is important to eat something that contains protein and carbohydrates - approximately 0.3 and 0.9 grams per kilogram of body weight, respectively. This can be a good protein shake with a whole grain bar, or a piece of chicken with rice, for example.
It doesn't matter how often and for how long you exercise: water should always be at hand.
Don't weigh yourself
The numbers on the scales are subjective. Better look at how your clothes fit and how your biceps and stomach now look. The effect may not accumulate so quickly, but it will be visible.