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04 March 2022
There are many fad diets, heavy workouts that claim to use to achieve fitness. But do we need them? Fitness can be achieved by simple things. Consistency is a basic healthy lifestyle and following some basic rules are keys to fitness. Here I'll tell you the simple 10 rules for fitness.
Water is very necessary for your body. When it comes to being fit, water is your best friend. When you sweat it out in a cardio exercise, doing weights and deadlifts, light workout, sweating it out by things you can enjoy like dancing, all activities call for hydration. Depending on your activity and its intensity, you lose almost a quarter of water in an hour. If you don't hydrate yourself properly, you risk dehydration, energy loss, and even muscle cramps sometimes.
How much water do you need to drink? Drinking 1 cup of water 20-30 minutes before a workout and another cup every 15 minutes during a workout is recommended by The American Council on Exercise.
A proper intake of water before, during, and after exercising can help you maintain your energy level and keep you hydrated. You should also drink a cup of water at least every hour during your normal routine to keep yourself hydrated during your day-to-day activities.
Warmups are as important for your body as any other exercise you do for fitness. They don't specifically help to achieve fitness like cardio, weights, or yoga but they are more important. They prevent injuries.
Warmups prepare your body for high-intensity activities by slowly loosening muscles and steadily increasing your heart rate. You have to make sure to warm up your body before jumping to high-intensity workouts. It is a general recommendation to start with low-intensity activities such as running, skipping, swimming, etc to engage and activate muscles you'll be using for a workout.
It is the myth that strength training makes you bulky. Instead, it helps in calorie burn while enhancing muscle mass. When you lift weights, it stresses your muscles and breaks down tissues. The more stress on your muscles, the more tissues are broken. As a result, post-workout rebuilding is more. One pound of muscle burns 7 to 10 calories, whereas fats burn just 1 to 2, say The American Council on Exercise.
Hence Weight training is a good workout and helps you toward fitness and is necessary for burning calories.
Most people don't like doing cardio. But cardio is the most important in fitness. Doing regular cardiovascular training helps to improve heart health, lungs health, and increases bone density. There are many ways to include cardio in your daily workout routine. You can do running, swimming, skipping, or another cardio exercise at least 3 times a week to see its results.15-20 minutes regularly provides various benefits leading to fitness and health.
When you decide to start a workout routine, don't start it with immediate high-intensity exercises. Your start should be slow. You need to give your body time to settle in the workout mode. And steadily increase the amount and intensity of the workout daily. It's a process. Suddenly starting with heavy physical activities can lead to injuries as your muscles and bones are not ready to take it all. Instead, starting slow and increasing steadily and moderately is beneficial and Appropriate.
Clean Eating means eating food that is less processed and is natural. Clean eating is the most important factor in fitness. Clean food helps you get the proper nutrition that your body needs. Processed food has more calories, preservatives, and many other artificial things which are not good for our bodies. Implementing clean eating in your diet helps you with proper nutrition and keeps your body clean of processed and harmful ingredients and keeps you healthy and fit.
A balanced diet is one of the most important keys to fitness. Your meals should be balanced. They should have a proper number of proteins, fibers, minerals, carbohydrates, and fats. There is a myth to delete carbs from your diet, but you need a specific amount of carbs regularly to stay fit. Your diet should include the proper amount of nutrients. A balanced diet will help you to stay fit and maintain your fitness in many ways.
Regular medical checkups are necessary to know how your body is reacting to your routine. It helps you to decide proper fitness plan for your body specifically. It helps you find deficiencies if any and can guide you to work on them.
After a certain time, you get tired of your monotonous routine. You need to find change. Even little changes in your workout routines help a lot to freshen up your mind. You can go to the park for a run once in a while instead of a treadmill or go for a hike for a scene change. A change in scenery is also a great motivation to keep yourself consistent in your fitness routine. Change can keep you motivated. And that is the ultimate Goal.
Last but not the least, proper rest is necessary. You can have workout routines for your fitness all you want, but it will fail eventually if you are not getting proper rest. Daily 6-8 hours of sleep is necessary for an adult. It helps your body rebuild the worn muscle and bones from daily workouts. You should also have one rest day a week to heal your body and mind from daily activities and stress and to help it get ready for the upcoming
These 10 golden rules will help you to live a healthy life and will help you to achieve fitness and maintain it.
