Crystal clear winter: the days are getting longer again. Spring will soon arrive! So it’s time to get that winter body back into shape. How do you start? Well, by literally taking the first step(s). We will help you on your way.
1 Start moving at a comfortable level
You don’t have to go to a fitness club to be active. Many people find that walking already helps. Before you know it, it will become something you do every day. For example, walk during your lunch break. Or dance in the living room to your favorite music when the weather is bad. As your strength and endurance improve, you can add a little more activity each time.
2 Choose something you like to do
Grab a notebook and write down a list of things you could do to get more exercise in your daily life. How much exercise do you need per week? Use this as a guide: exercise at least thirty minutes a day and do physical activity that improves your fitness for at least two hours a week.
3 Start with ten-minute blocks a few times a week
Something is better than nothing! You will quickly earn back the investment in time and effort because you will notice that you have more energy.
4 Walking is a great way to start more physical activity
Initially, walk for half an hour a few times a week. Increase this slowly: first walk a little longer and then walk more days per week. Once this is easy to do, try walking faster. Maintain a ‘fast’ walking pace for a few months and then start a running schedule if necessary. You can also install bicycles as a variation.
5 Ready for muscle strengthening or strength training? Start with a good warm-up & stretching.
The warm-up consists of two parts: a general part and a specific part. General: Start all workouts with a short exercise to get the blood flowing. This should be a 5-10 minute ‘low intensity warm-up’.
Specific: Do a specific warm-up before training a specific muscle group. This – in combination with stretching – helps to prevent injuries. Stretching: Good muscles are strong and flexible. Stretching lengthens and relaxes your muscles. It helps you perform a full movement and keeps you flexible. It’s a good idea to stretch the muscles you use before, during and after training.
6 Do muscle strengthening or strength training at least two days a week
Be patient if you’re just starting out. Any muscle that hasn’t been exercised for more than a week will let you know within 24 hours that it has been used. It is sometimes a bit painful at first, but that feeling goes away. Start light, easy and don’t let your body work too hard. ■
TEXT: HEALTH NET, DANIËLLE BRONGHEST
2024-03-07 07:02:00
#Ready #spring #Zin.nl
