You decided to lose a few pounds! To achieve your goal, you will change your diet and spend you! This is an excellent initiative, but be careful not to do anything! Some precautions should be taken, especially if one starts from zero or one has significant weight problems.
1 – A check-up is necessary
First, be sure that you do not have contraindications or health problems that can ban you certain occupations. Consult a doctor of sport for example. And don’t worry, there is always an activity that suits.
2 – Buy a pedometer
Quite honestly, a pedometer will not actually allow you to evaluate your physical activity in a precise manner and the corresponding calorie expenditure. Thus, if you climb a staircase, the unit will count as normal steps. Nevertheless it may help you get an idea thence where you stand. It should normally be 10,000 steps per day.
A few highlights:
-not 0-3 000
-not 3 000-6 000
-6 000-10 000 not
-Not more than 10 000
-(15 min / day)
-(equivalent to 30 min per day)
Another interest of the pedometer, it’s motivate you: you can read directly the increase in your daily physical activity, and measure your progress. If you are under 10,000 feet, first gently, increasing at a rate of 10% per week. If this sounds much, start by 5% (20% on the month).
3 – Evaluate the possibilities
To do a little more physical activity, must be a State of play of the ways that surround you. Can what free time you identify? We can still win if you look good! And what places allow you to engage in an activity: public places, parks, swimming pools… either around your home or your workplace. And don’t forget to do the inventory of equipment you have at home: bike (apartment or normal), floor mats… Also make the list of your physical activities in all areas (Professional, home, leisure and sport, transport, sedentary occupations) to see those you can increase.
4 – Banish the myths!
No, make physical activity, this isn’t like at school, when gym teacher forced you to make thirty towers Stadium in shorts before your classmates! This can be a real pleasure when one does for himself: one can choose its activity, we go at its pace, it was decided if we want to do it alone or with friends…
5 – Stop to tomorrow
You have the best reasons world don’t put you sport: lack of time, file an urgent need for work, absence of clothing… but is it not in the end of excuses to always push back the day after this good resolution? It’s time to stop procrastinating! For acting today, read our tips to defeat this default.
6 – Do you coach!
Nothing better than a suitable support. For this, take a specialist: a sports medical educator. They are still few in France, but they are competent to help you find the activity that suits you, taking into account your potential health problems, and they will offer you a suitable program. Ideal for overweight or obesity including.
7 – Go ahead gradually!
No question of run you directly in daily physical activity if you have never done sports. The goal is to reach at least half an hour per day, but going very gradually. Follow an order of progression:
First increase the duration: first drills for ten minutes and then lengthen their time;
Then, increase the intensity, very gradually (in increments of 10% with a stabilization phase). For example jogging: first fast walking, then chain after a few weeks with an intermittent outbursts, then increase the speed of trotting.
Finally increase the frequency (two times a week, go to three, then four…).
Each increase in duration, intensity or frequency, made of the levels of 3 to 4 weeks before you make a new change, in order to let your body get used to the new effort. It does not matter if it takes you several months to arrive half an hour of physical activity every day.
8 – Know your limits
No way to get your heart in the towers! To do this, there are simple rules. First, know the formula: maximum heart rate = 220 minus your age. Certainly, this formula is widely criticized by experts, because that remains a medium that can be far from the reality of each. But this gives a guide, while waiting to have the measure by a heart rate monitor. After you determined your max rate, be aware that it must work to halfway between your resting heart rate and your max rate.
Finally, a Council in case of overweight, alternate dump and load activities: walking or jogging from one side, swimming and cycling on the other.