Table of Contents
How to Get in Shape Quickly
HEALTH DIET and LIFESTYLE
Integrating Cardiovascular Exercises Inserting Strength and Flexibility Exercises Making Diet Changes Related Articles References
If you want to improve your fitness, you need to put time and effort into sticking to healthy habits. It is difficult to achieve these results very quickly; however, following a training regimen and a nutritious diet, you will notice positive effects on weight, mass and strength in general within a few weeks. Begin your journey to get back in shape with aerobic, strength and flexibility exercises. Plus, integrate this routine with a balanced diet to get the energy you need to support your new lifestyle and reshape your physique.
Set a goal for aerobic activity. Just the desire to get in shape quickly is a somewhat vague goal. Generally, you want to be more efficient both aerobically and in muscle strength.
Start with your aerobic or cardiovascular goals. Remember that they need to be specific and realistic.
Here’s an example: being able to run 5km within two months or jogging for 30 minutes without walking.
Arrange financial or physical rewards when the goal is achieved. This way, you keep motivation high and maintain a positive attitude.
Aim for at least 150 minutes of consistent cardio activity a week. Regardless of your specific goal, you should try to incorporate these types of exercises into your workout every week. This is the minimum amount of cardio needed to notice any obvious health and fitness benefits.
Cardiovascular activity helps you achieve some of your goals to get back in shape. In fact, it allows you to control weight, strengthen the heart and lungs, improve blood circulation, mood and increase the chances of leading a longer and healthier life.
If you have never exercised before, start with low intensity exercises for a short time, for example for 20-30 minutes. Try going for walks, use the elliptical bike or go swimming. When these activities become simple, increase their intensity, frequency, or duration to keep the body engaged.
If you are already working out, try higher or moderate intensity exercises. You can jog or run, use a stairmill, rowing machine or you can sign up for high intensity aerobics classes lasting up to 60 minutes.
Remember to always do a warm-up and a cool-down session when engaging in activities of this type. Spend 5 minutes doing a light version of the exercise you intend to do. For example, walk briskly for 5 minutes if you plan on running to train.
Remember to snack before and after your workout. If you have increased the duration or frequency of exercise, you may feel more hungry and feel the need to eat both before and after your activity sessions.
Snacks need to be a healthy addition to your diet. Regardless of whether you want to control your weight or not, scheduled and nutritious snacks provide energy and improve muscle recovery.
Pre-workout snacks should be limited and consist mostly of simple carbohydrates. This way, you have immediate energy available to engage in your activities. Here are some ideas: a piece of fruit, a slice of wholemeal bread with jam or ten wholemeal crackers.
Don’t neglect the post-workout snack to help your body recover. In this case, you need protein and carbohydrates.  Try eating an apple with peanut butter, a protein shake, or chocolate milk.
Get adequate amounts of fluids. In addition to eating balanced meals on a regular basis, you also need to drink fluids constantly to maintain proper hydration.
An increase in physical activity leads to a greater loss of water and fluids through sweating. In addition to drinking the right amount of fluids to ensure metabolic functions, you also need to replace those you lose with training.
Most health professionals recommend drinking at least 8-13 glasses of water per day. Check that your urine is clear or pale yellow at the end of the day.
Choose only drinks that hydrate the body without adding any calories. Try plain water, flavored water, decaffeinated coffee and tea.
Always talk to your doctor before starting a new exercise regimen. If you experience pain, discomfort, or have difficulty breathing while exercising, stop immediately and seek medical help.
Always ask for the support of a physical therapist, doctor and / or personal trainer if you have any health problems. These professionals can help you develop a food and training plan that best suits your needs.
Wear footwear that provides support and stretch to avoid muscle injuries. Always start with low intensity exercises or light weights and then gradually increase according to your ability.
Drink lots of water. Try to drink before, during and after training, otherwise you risk dehydration and trauma.
Avoid eating in restaurants or drinking alcohol. On these occasions, you are prone to overeating. Limit these temptations in the first six weeks and monitor them closely afterwards as well.
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