Follow the five Mayo Clinic exercise guidelines

Follow the five Mayo Clinic exercise guidelines

More and more people are beginning to exercise and train to improve their health and feel better. If you look on the net or in specialized magazines, you can find a multitude of programs whose effectiveness many people question; But the good news is that yes, they all work, they just depend on you having the perseverance and determination to apply them to the letter. Starting to train can be one of the best things you do for your health. The five steps you should take before starting a training plan according to the Mayo Clinic exercise guidelines.

Assess Your Level And Physical Condition

follow the five exercise guidelines

Before starting any sports practice and undertaking any sports conditioning, you must make sure that you do not have any chronic disease, hidden pathology, or ailment that puts your life at risk. It is better not to deceive yourself so as not to fail. Assess your actual physical condition: your endurance, strength, flexibility, and aerobic and anaerobic capacity. Measure your pulse at rest. Take a brisk walk for a mile and take your pulse again. Check how long it takes to return to your resting pulse. If it takes more than 90 seconds, your condition is not good. Check how long it took you to walk those two kilometers. If it is more than 7 minutes per kilometer, you are not in shape. Examine how many push-ups you are capable of performing in one minute. If he does not reach 10, he is not in shape. Sit on the floor and with your legs stretched out, check how far you can reach with your hands. If you have trouble reaching below the knees, you are out of shape. Check your body mass index; if he’s over 23, he’s out of shape.

Design A Realistic Fitness Program

Your program must be tailored to your physical condition, taking into account that you must perform at least 150 minutes of moderate exercise a week or 75 of intense exercises, train at least three days a week, always leave a day of rest between them. Follow your own pace. If you train with friends, don’t get carried away or get caught up in the euphoria. If you force the machine and are not prepared for it, it will stop progressing and the worst thing is that you will be injured. Allow time to recover, it is one of the most important parts of your training. It is a huge mistake to want to skip breaks. You should be conditioning your body to the effort little by little. Let your body recover so you will progress more with each new workout.

Wear The Right Equipment

If you are going to run, you will need to wear appropriate shoes. Always choose comfortable equipment, clothing, and shoes that allow you to perform the exercise guidelines correctly.

Start By Heating And Finish By Cooling

If you’ve followed the steps above: checked your fitness, designed a plan suited to your abilities, and have the right equipment, you’re ready to go, but keep these other tips in mind:

Start slowly and gradually increase the intensity. Give yourself time to warm up before exercising and cool down with gentle motions when finished.

After you’ve warmed up, pick up your pace to stay for 5-10 minutes at a level you can maintain without getting too tired. As your endurance will improve, gradually increase the amount of time you exercise, reaching a minimum of 30 minutes a day and a maximum of 60 almost every day of the week.

If you don’t have time to do the entire exercise chart, you can break it up and perform the exercises by muscle groups. Fifteen minutes of exercise a few times a day may fit better into your daily planning than a single 30-minute session.

Try to be creative, change the exercise guidelines so that your muscles do not get used to it and you can continue to progress.

Listen to your body. If you feel pain, shortness of breath, dizziness, or nausea, stop and rest. Be flexible. If you feel unwell or feel very tired, take a break for several days.

Watch How You Progress

Evaluate yourself from time to time. At six weeks, check your progress. Then do it every three months to ensure that you continue to improve your strengths. We propose an easy plan, specifically designed for those who have not exercised regularly. We have thought of a plan of only four weeks, so that you can see results in a short time, check that they work, and continue training with more ambitious plans afterward. By the end of this four-week period, you will have noticeably improved your form and will be ready to set yourself new physical and sporting challenges. Do this plan three times a week (Monday, Wednesday, and Friday). Perform three sets of each exercise with a minimum of 8 repetitions of each exercise and a maximum of 12; a sufficient number that will allow you to progress without getting too tired. The way you should do it is progressive, that is the first set of eight reps, the second ten, and the third twelve. Perform each set without rest. Rest 90 seconds between sets

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