Before you start an exercise regimen, you should always check with your doctor to be sure it’s right for you. A more strenuous routine should only be done after you have been cleared by a doctor. You should also warm up by performing dynamic stretches and by doing easier versions of the exercises. If you’re not sure which exercise is best for you, try a few milder ones first. These steps will help you prevent any injuries during your workout.
Avoid cordial, soft drinks or juice while exercising
While exercising, water is the most nutritious drink to keep hydrated. It replaces the fluid lost in sweat and has an impressive list of benefits. Water has no kilojoules, no calories, and is fluoride-free. Some athletes also use sports drinks, which are usually high in sugar and contain electrolytes. If you’re doing moderate-to-vigorous exercise, you may benefit from a sports drink, but make sure to choose one that is sugar-free and has a low amount of caffeine.
Another problem with soft drinks is that they contain too much sugar. A can of soft drink can contain as much as 10 teaspoons of sugar! Even diet soft drinks can have high sugar content, so they may not be healthy. Cola drinks are not good choices, either, since they are high in caffeine. Caffeine increases the risk of osteoporosis. Popular energy drinks often contain large amounts of caffeine and can be addictive.
A study by the University of Minnesota in February 2019 tested the effects of high-fructose sodas on the performance of healthy adults who exercised in hot weather. Participants were asked to exercise on a treadmill for 45 minutes, followed by a period of lifting weights. After exercising, the participants were given 16 ounces of caffeinated beverage or water, or they were sent to a separate room. The participants were then instructed to exercise even more.
Check with your doctor before beginning a more strenuous regimen
While it may be tempting to jump right into a more strenuous exercise routine after a long break, it is best to check with your doctor first. Not only can a simple checkup show you if you should be easing back into exercising, but it can also catch an underlying problem. Regardless of your fitness level, you should always consult a doctor before beginning a new exercise program or using new fitness equipment.
Plan your workouts for the time of day when you’re most awake and energetic
It’s essential to plan your workouts for the time of day when your body is at its most alert and energetic. For example, if you’re a morning person, don’t exercise before work. If you’re an evening person, make sure to prepare your workout clothes the night before and keep your gym bag in your car. This way, you’ll always be ready to work out.
Morning workouts are generally easier to complete because there are fewer distractions and the gym is less crowded. Likewise, an afternoon workout promotes activity throughout the day. A study in the Journal of Physiology found that people who exercised in the morning exerted more energy throughout the day than they did at other times of the day. Even a quick brisk walk or quick workout can help perk you up.
Keep a record of your exercise
You should write down the details of your exercise every time you do it. It helps you to determine how hard you worked out, how much weight you used, and your technique. You can record your workout with pen and paper or digitally with your mobile device. Use the digital device only if you are 100% sure that you can remember everything, and review it before you exercise again. It is also helpful to write down your goals and set realistic targets.
Keeping track of your exercise results is essential for motivation and accountability. Using a calendar or an online app to record your activities will help you achieve your fitness goals. A pedometer can also be useful for this purpose. Keeping a log of your workouts will make you feel better about your achievements. You can also challenge yourself to do more each day, or buy new workout clothes for rewarding yourself after reaching your exercise goals.