I'm sure you've realized that your physical health is as important as your mental health. And according to a report by (NCHS), the National Center for Health Statistics of the Centers for Disease Control and Prevention, only about 23 percent of Americans are able to meet the requirements of the National physical activity guidelines.
If you are one of these people, congratulations, you are already on the road to a healthy lifestyle. If not, you should start to exercise more immediately.
However, real exercise is by no means as simple as numbers, and for most people, a healthy life and exercise style is a challenge.
If you have made up your mind, the next 4 suggestions will benefit you:
#1.Plan Your Daily Workout
As with everything, you need to have a plan before you walk into the gym. Otherwise, you may wander around the gym and don't know what to do or where to start. This will not only waste your time but also reduce your enthusiasm for exercise.Make sure your plan includes warm-up, endurance, strength, balance and flexibility-related exercises. Of course, if you are a beginner, you can talk to your coach and make a plan for you according to your fitness goals. It is worth noting that keep your plan simple and flexible. Sometimes, the space or machine you want to use may already be occupied. In this case, you can adjust your plan flexibly.
#2.Check Your Gym Bag
Don't rush home from the gym because you forgot to bring a towel or a water cup. These small mistakes should not be a hindrance to your exercise. So be sure to check your gym bag carefully before you leave home.
Here are things that should in your bag:
- A clean towel and washcloth.
- A water bottle.
- Workout clothes, fresh underwear, and change of clothes
- Shoes (sneakers), socks, headbands, lifting gloves, and napkins.
- Toiletries such as a shower bag, body wash, shampoo, soap, face wash, and makeup.
- Plastic bags for wet and dirty clothes.
- Other accessories you may find essential.
#3. Wear Comfortable Gym Cloth
The clothes you wear when you go to the gym will determine how you feel during and after exercise. You should wear comfortable, loose, stretched and breathable clothes. For example, cotton clothes usually absorb sweat and prevent it from evaporating. As a result, these clothes will get wet and become as heavy as when you exercise.
Many breathable synthetic fibers can absorb sweat from your body. As the sweat evaporates rapidly, it is relatively easy to maintain body temperature in such clothes. Avoid wearing wide-legged or baggy pants as they may wind around the pedals or feet, causing you to trip.
#4. Fill Your Belly before the Workout
Walking into the gym on an empty stomach is definitely not a good idea. You need to provide the necessary nutrition to your body before exercise. This is as important as filling your stomach after exercise. However, be sure to eat at least an hour before the exercise starts in order to see the best results.
And you can't eat casually, it should be a well-planned and nutritious meal. Most experienced gym regulars prefer lean protein, such as a roast or boiled chicken with fresh steamed vegetables to supplement carbohydrates. You can also eat bananas because they are a good source of natural sugar, simple carbohydrates, and potassium. Oatmeal, dried fruit, Greek yogurt and a piece of whole wheat bread are also good choices for pre-exercise meals.
However, avoid eating any kind of ready-to-eat or canned food, as well as high-fiber diets, such as leafy greens and legumes, such as black beans and chickpeas. These foods can cause abdominal distension and discomfort during physical activity. You can also bring post-exercise milkshakes or protein shakes to fill your stomach.
If you are really determined to exercise, make your exercise plan, prepare a nutritious meal, choose comfortable, loose, stretchable and breathable clothes, and carefully check your gym bag before leaving. Then get the most out of your daily exercise. Good luck!