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how to start practicing if you are out of shape

Perhaps your general practitioner has recommended that you exercise more or have a recent medical fear. Maybe the family bothered you to break out of the sofa, or you decided it was time to lose some weight.

How do you find motivation, time, and resources to adapt, especially if you haven't been used for a while? How do you choose the best type of exercise? And do you need a health check before you start?

Read more:
Health Check: How much physical activity is sufficient at a higher age?

Overcoming obstacles to performance


Understanding the impact of a sedentary lifestyle on your health often hits home after a serious event, such as hearing a bad news from your doctor. For some people there is often enough motivation to get started.

Survival of a serious illness due to an inactive lifestyle such as a heart attack or stroke can also be quite scary to provide great motivation.

So, if you haven't been performing for a few years or haven't been doing it, it's a good idea to consult your GP before starting a visit.

Then you have to keep motivation enough to stick to your exercise program. You can track your training or fitness level and set some achievable goals to continue.

Lack of time

Finding time and effort to fit into everyday life is challenging. We know that "the time of the poor" is a common reason not to practice. Many people, such as office workers, vehicle and machine operators, have low work activity and do not feel that they will practice after a long day.

Read more:
Time shortage is a slippery slope to inactivity

One way to get around these obstacles can be visiting a group exercise or a sports club. If you find a boring workout, you can encourage a friend to join you or join in a workout group to make it enjoyable. If you were playing sports in your youth, it could provide a chance.

Having a friend to exercise with or teammates to support you gives you a sense of commitment, so you need to be there and be attacked if you fail to show up.


You don't have to join the gym with lots of fancy equipment to make you fit. There are many YouTube videos that you can watch and edit.

He shows 15 minutes of cardio workout routines that you can do at home.

You don't need any special exercise equipment at home along with this 15-minute cardio training for beginners.

Many exercises – including squats, push ups and sit ups – do not need special equipment. And instead of improving muscle strength with weight in the gym, you can instead refill milk bottles with water.

Yes, you will be upset and cocky. But it's easier

You may have been thinking about starting aerobic exercises like cardio workouts above, or walking, jogging, swimming or cycling. They all need oxygen to provide energy in minutes or longer.

When doing aerobic exercise, our heart rate increases along with our speed and depth of breathing. This is because this type of exercise requires oxygen to provide energy to continue.

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Health Check: what should be our maximum heart rate during exercise?

When we are not used to this type of exercise, our body is ineffective in using the oxygen we breathe to generate energy for our skeletal muscles. That's why when we start an exercise program, we puff and puff, we get tired quickly and we can't finish the exercise.

But if we exercise regularly, our body will be more effective in using oxygen, and we will better create enough energy to work our muscles.

Within a few weeks of regular exercise, each cell increases the number and effectiveness of the mini-roads of our body – the mitochondria. This increases the energy that can be delivered to the muscles, the exercise is easier, and we recover more quickly.

Read more:
Explanatory: What are mitochondria and how did we get them?

Therefore, it is important to continue and repeat the exercise, even after an uncertain start or several sets. Yes, it can be a big challenge, but aerobic exercise is easier over time because the body gets used to providing the energy it needs.

Thinking about yoga or simple stretches? Here's what to expect

Yoga is a great way to start an exercise program and you can do it at different levels of intensity. Stretching and other movements improve flexibility and strength. Yoga also emphasizes meditation and breathing.

Yoga as well as other forms of exercise will be challenging to begin with. But within a few weeks it will be easier as your body adapts. It is therefore important that you be persistent and perform part of your routine with at least three sessions up to one hour each week.

Read more:
Yoga paradox: how yoga can cause pain and heal it

You may have muscle pain at the beginning. Although it may be uncomfortable, the pain disappears after about a week. You can reduce this pain by starting with a low intensity and building up gradually during the first month.

As your muscles become accustomed to new movements, the pain will be minimal as you progress.

Read more:
Health Check: Why do my muscles pain the day after exercise?

Watch your joints

We know that overweight or obesity has detrimental effects on the heart, bones, joints, and other organs, including the pancreas, which regulates blood glucose (sugar). Obesity can also affect brain health and is associated with poor cognition.

The good news is that regular exercise can reduce these negative effects.

To avoid knee pain and other joints, try a gentle workout or swim before you start to do anything stronger if you are overweight or overweight.

However, if you are overweight or obese, exercise can cause a lot of stress on the joints, especially the joint surface, the surface of the cartilage that touches each other. So the hips, knees and ankles can be inflammatory and painful.

So it may be best to include exercise that reduces the weight of the bearing, such as exercising in the water or using a stationary exercise bike or rowing machine. Once you lose some weight and your cardiovascular function has improved, you can add more walking or jogging to the exercise program.

The right diet helps you

A healthy diet that you can sustain for a long time is a very important part of any fitness routine. Not only can it help you lose weight, it can also provide the right type of fuel for your new exercise program.

Read more:
Health check: what is the best diet for weight loss?

Getting enough fiber from fruits, vegetables and whole grains will help reduce weight and keep it while exercising.

Sugar, especially the type found in sparkling drinks and sweets, has a low nutrient content and increases the risk of diabetes, metabolic syndrome and cardiovascular disease. So cut down on refined carbohydrates such as some breads and rice, sweet cereals and refined pasta because these include sugars we try to avoid and their fiber has been removed. Replace them with oats, carrots or potatoes.

It is best to avoid excesses that tend to be restrictive and difficult to maintain. They can lead to a yo-yo effect where you lose weight just to return.

Read more:
Food for fitness: is it better to eat before or after exercise?

In a nutshell

Once you decide to start exercising and, if necessary, undergo a medical examination, start slowly and build up your exercises within a few weeks and months. Be it interesting and fun, maybe by working with a friend or group. Set some achievable goals, try to hold them and don't give up if you have set it back.

Losing weight and getting fit requires different approaches for different people, so find what works for you and make it part of your lifestyle. Increase exercise intensity and frequency gradually from at least three times a week to 20 minutes for a longer, more intense session more often.

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