Fitness Tips

 

Life is a Game: Whether You Prefer Sweating It Out in a Room or Enjoying Outdoor Activities Like Running, Swimming, or Biking, Customizing Your Personal Fitness Plan is Key. Here Are 15 Fitness Tips You Should Know:

1. Training Cycle Gradually increase the amount and intensity of your training over a 3-week cycle. Reduce your training by half in week 4. This maximizes the effectiveness of your training and prevents overtraining.

2. Take Active Breaks Rest for 1-2 days each week, schedule 1 week of light training every month, and use 1 month of active rest each year. The body strengthens only after recovery. Forcing daily training will quickly deplete your energy.

3. 3×10 Rule Train three times a day, each session lasting 10 minutes, totaling 30 minutes of training. Ensure training quality with activities like skipping rope for 10 minutes.

4. Gradually Reduce Exercise Intensity If you need to reduce exercise intensity, cut it by 25% per week a month in advance and ease into rest.

5. Try to Stay Outdoors It’s more enjoyable, easier to stick with, and simpler to complete.

6. Engage in Comprehensive Physical Exercise Your muscles are used for running, jumping, pushing, and pulling. Therefore, you need physical training that involves multiple joints, not just one part of the body.

7. Choose Morning Workouts Although it takes more time to warm up and relax the spine and joints, morning workouts are the best way to ensure regular training.

8. Do It Correctly Proper training movements can increase muscle growth speed by 30% and reduce the risk of injury.

9. Use Dumbbells Dumbbells are safer and more effective than barbells. They help prevent imbalances between the left and right hands and make it easier to detect training weights.

10. Use Lighter Weights for Specialized Exercises After strength training, gradually reduce the weights. Mimic sports environments like basketball, tennis, volleyball, skating, etc., and do specific training with low intensity to enhance muscle engagement and torsion.

11. Stretch More Try yoga or do a stretching routine according to your personal training program for at least 10-15 minutes a day.

12. Home Training You can do full-body exercises based on dumbbells at home or in an open space. Your home can be your second gym.

13. Do It at Least Three Times a Week Training once a week is not enough to build a strong body, whether you do strength exercises or yoga. Ensure training three times a week, with at least 36 hours of rest after each session before the next.

14. Focus on Core Muscle Training First If you don’t have much time, start by training your core, including your back, abs, hips, and chest. Strong core muscles are essential for good performance in any sport.

15. Know Your Lactate Threshold The lactate threshold is the critical point where exercise reaches its limit, and short breaks at this level can improve speed and endurance. During aerobic exercise, record your heart rate when you find it hard to breathe and maintain a conversation. This is your lactate threshold. Rest for 3 to 10 minutes when you reach this point and repeat the exercise several times. Do this workout twice a week.