8 Steps to getting started with fitness regime

8 Steps to getting started with fitness regime : 

1) Set date/time
2) Get ready with good shoes, mat and comfortable cloths
3) set goal (2 kg weight reduction or increase, 2 km running or 2 rounds of 20 pushups)
4) Decide your fitness plan (which exercices, which Yoga poses, how much cardio and weight training)
5) Educate yourself about your fitness plan else you will end up with some injury.
6) Nutrition (plan for healthy complex carbs, protein, fiber, fruits, vegetables, and a moderate amount of fats)
7) Tracking progress daily, weekly, monthly
8) Plan Rewards for each goal (how will you celebrate your achievement and pamper yourself? )

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Benefits of a Proper Warm Up

Benefits of a Proper Warm Up

Increased Muscle Temperature - A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.

Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.

Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.

Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race. 

Increased Blood Temperature - The temperature of blood increases as it travels through the muscles. As blood temperature rises, the binding of oxygen to hemoglobin weakens so oxygen is more readily available to working muscles, which may improve endurance.

Improved Range of Motion - The range of motion around a joint is increased. 

Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production.

Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.

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Types of exercises for fitness

Experts recommend three different types of exercise for overall physical fitness as mentioned below. You don't need to do all of them together but should be done on regular basis for complete fitness.

• Cardiovascular activity. Start by doing an aerobic activity, like walking or running, for  20-30 minutes, four to five times a week.
• Strength conditioning. Start by doing one set of exercises targeting each of the major muscle groups. Use a weight with which you can comfortably perform a set or 8 to 12 reps. When you think you can handle more, gradually increase either the weight, the number of repetitions, or number of sets. To maximize the benefits, do strength training at least twice a week. Never work the same body part two days in a row.
• Flexibility training. The American College on Exercise recommends doing slow, sustained static stretches three to seven days per week. Each stretch should last 10-30 seconds.

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Common fitness terminologies

Here are some definition of words and phrases you're likely to encounter:

Aerobic/cardiovascular activity. 

Exercises or activities which temporarily increases your breathing and heart rate. Running, cycling, walking, swimming, and dancing fall in this category.

Maximum Heart Rate

It depends on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220.

Flexibility training or stretching

This type of workout enhances the range of motion of joints. Age and inactivity tend to cause muscles, tendons, and ligaments to shorten over time. Contrary to popular belief, however, stretching and warming up are not synonymous. In fact, stretching cold muscles and joints can make them prone to injury.

Strength, weight, or resistance training. 

This type of exercise is aimed at improving the strength and function of muscles. Specific exercises are done to strengthen each muscle group. Weight lifting and exercising with stretchy resistance bands are examples of resistance training activities, as are exercises like pushups in which you work against the weight of your own body.

Set

Usually used in discussing strength training exercises, this term refers to repeating the same exercise a certain number of times. For instance, a weight lifter may do 10 biceps curls, rest for a few moments, then perform another "set" of 10 more biceps curls.

Repetition or "rep" 

This refers to the number of times you perform an exercise during a set. For example, the weight lifter mentioned above performed 10 reps of the bicep curl exercise in each set.

Warm up

This is the act of preparing your body for the stress of exercise. The body can be warmed up with light intensity aerobic movements like walking slowly. These movements increase blood flow, which in turn heats up muscles and joints. "Think of it as a lube job for the body," Bryant explains. At the end of your warm-up, it's a good idea to do a little light stretching.

Cooldown

This is the less-strenuous exercise you do to cool your body down after the more intense part of your workout. For example, after a walk on a treadmill, you might walk at a reduced speed and incline for several minutes until your breathing and heart rate slow down. Stretching is often part of a cooldown.

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Relax your body in 3-5 mins

How to relax yourself: 

Lie or sit down in a comfortable spot. Spend 5 seconds holding and then relaxing different muscle groups, one at a time, starting with your feet. Clench and release your toes, then work your way up as you tighten the muscles in your legs, stomach, back, and arms. Finish with the muscles of your face and neck. Breathe slowly and deeply, and concentrate on the feelings that come from fully relaxing the muscle groups.

Why you should relax: 

Tensing and relaxing your muscles helps you understand what complete relaxation feels like. This can make you more aware of when you might need to relax muscles when they tighten in response to stress. As you relax your body, your mind also relaxes.

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One day makes a difference

Your Health Challenge for today: 

Take a 1-day break from an unhealthy habit.

How to do it

Everyone has at least one unhealthy or "bad" habit. Maybe it's biting your nails, eating a salty snack food every afternoon, downing a sugar-laden coffee drink, or getting furious when you're driving in traffic. Whatever your habit, take a one-day break from it today.

Why it matters

We rarely take the time to explore our daily habits; they become so much a part of us that we don't even think about them. By stepping back and identifying an unhealthy habit, you begin to take control of one aspect of your life. And by giving it a break for a day, you begin to make a commitment to change! You may even find that the one-day break isn't as hard as you thought it would be, and this might motivate you to try it another day.