According to the Ministry of Sports, about 46% of Citizens are sedentary. The current lifestyle is one of the reasons why people do not practice activities and consequently have a bad physical condition. Check out this article to improve your performance at the gym, increase your quality of life and improve physical fitness program with these 6 exercises.
Physical Fitness Program
The fact is that this problem directly affects people’s quality of life. After all, simple day to day tasks – such as sweeping the house and washing the driveway, for example – can become a challenge.
With that in mind, we’ve prepared this article with 6 exercises to improve your fitness. Check it out, improve your performance at the gym and increase your quality of life!
Tips for Improving Physical Fitness
1. Progressive exercises for physical fitness
First of all, it is important to note that the first step to acquiring good conditioning is to perform progressive exercises – especially if you have been unemployed for some time. If you want to start running, for example, start your workouts with light walks and increase your pace as your body gets used to it.
The ideal is that each stage of the training is done in a well elaborated way with numbers of repetitions and intensities pre established. So, whenever possible, ask a professional to put together a workout sheet that is right for you.
2. Exercise circuit
Without a doubt, the best way to increase conditioning is by combining aerobic and muscular exercises. After all, in order to perform well, we need strength and a good cardiorespiratory system.
That way, exercise circuits are great for best results. It is recommended to intercalate exercises that strengthen the muscles (ligaments, tendons, joints, etc.) with those that stimulate our cardiac and respiratory capacity.
Generally, these circuits are short (about 30 minutes). This does not mean, however, that the exercises are light. At the end of each sequence, the ideal is that the person is panting, but still can complete the aerobic part without problems.
Here’s an example of the ideal loop to improve conditioning:
- unilateral squatting of 15 to 20 repetitions;
- arms flexion of 15 to 20 repetitions;
- swing with the support of a halter for about 2 minutes;
- military abdominal of 25 repetitions;
- burpee (support mixture, squatting and polychloin) for 30 seconds.
- side board for 45 seconds;
- alternating bent rowing with dumbbells of 15 to 20 repetitions;
- 20 repetitions dumbbell squats;
- stiff (hip extension) with 15 to 20 repetitions dumbbell;
- Jump rope for 1 minute and 30 seconds.
In order for the result of the circuit to be efficient, the recommended one is to move from one movement to another without pause and to rest three minutes between the first and second part. In any case, remember that it is essential to train with the help of a professional.
The race is the best aerobic activity to improve fitness . In addition to working the muscles of virtually the entire body, exercise activates the cardiovascular and respiratory system – thus increasing its performance as a whole.
However, if you are not used to it, the ideal is to start the workouts interspersing periods of walks and races. You can, for example, start walking 200 meters and running 100 meters. Over time, step up and slow down the walk.
Also, it is very important to eat light foods about two hours before exercise. Bet on complex carbohydrates such as whole grains and sweet potatoes. Hydration (without overeating) is also critical before, during and after training.
Do not forget to perform before and after exercises!
4. Sloping Pitches
To increase conditioning, it is essential to separate a few days into the week to do treadmill workouts. After all, this type of terrain demands a lot more from our body, since we need to do double the effort compared to the horizontal floors.
In addition to working more muscles, this increase boosts our respiratory and cardiovascular capacity, significantly improving physical fitness. The inclined treadmill is an excellent choice. But you can also go up and down (preferably running) repeatedly a hill near your house, for example.
5. Stairway training
Like the slopes, the stairs also demand of our body a very intense effort. In addition, as we ascend and descend the steps, we move two little-worked muscles in the race: the calf and the quadriceps.
However, exercise can be dangerous if the person has knee problems, since he or she will often overload this area. Therefore, never exercise without consulting a professional beforehand.
It is possible to perform the activity in several ways, such as climbing up a step to the desired point or even climbing up one step and down. A good physical educator will be able to provide you with a training sheet suitable for your goals.
6. HIIT (High Intensity Interval Training) Physical Fitness
The HIIT (high intensity interval training) is undoubtedly one of the best exercises to improve the performance of anyone. As the name says, it is a series of activities – which, by the way, require a lot of breath – that are done in short periods of time, interspersed with moments of rest.
The method can be used in practically all exercises, such as races, biking, swimming , bodybuilding, dancing, etc. However, it is extremely important to perform them in a quality gym. Otherwise, the practitioner risks being injured .
As we have seen, there are several exercises that can improve physical fitness . Some of them can be practiced by anyone – even the sedentary ones. Others, however, demand greater resistance.
The ideal, therefore, is to adapt each workout to the reality of your body, in addition to performing it with professional accompaniment. Always start slowly and gradually increase the pace. Also, how about changing some habits of the day to day? Here are some tips:
- change the elevator up the stairs;
- avoid escalators in malls, buildings, etc .;
- go walking to work, bakery, friend’s house etc;
- experienced various physical activities until you find the one you like the most;
- be sure to stretch the body after a long sitting period.
We hope you have enjoyed our tips for improving fitness! If you want to stay inside other news about training, health and well-being, subscribe to our newsletter right now!