Everyone needs to get moving. The American Heart Association recommends that adults get 30 minutes of moderate-intensity aerobic activity each day, or 150 minutes of vigorous-intensity exercise per week hukol.
To reap the benefits of exercise, start slowly and build your fitness level over time. For example, begin with mini bursts of movement — like standing up from your desk and walking around the house for a few minutes, taking the dog out for a walk or running up the stairs — before adding more testrific.
Warming Up and Cooling Down
To avoid muscle and joint injury, it’s best to warm up before you begin an exercise session and cool down afterward. During a warm-up, dynamic movements that work the muscles you’ll use in the upcoming exercise are best, such as jogging and walking lunges hanjuthai.
For a challenging workout, add a weight-lifting or compound exercise, which works multiple muscles at once. These include squats, deadlifts, good mornings, lunges, pushups and bench presses.
Compound exercises allow you to maximize the amount of time you spend in a workout, because they engage more muscle groups at once than traditional isolation exercises such as bicep curls. And the added bonus is that they also target your core muscles, which can help you keep your balance holidaysnbeyond.
If you find it difficult to fit a workout in, try to weave in short sessions throughout your day. Doing a little bit every hour may be enough to meet the recommended 60 minutes of cardiovascular activity each day taylorsource.