Do you want to improve your condition without excessive physical effort? Not everyone is an athlete and likes jogging every day. Still, it's worth trying regular exercise, because the effects are worth it. However, how to plan physical effort to get the best results? Here are some basic rules that will help you improve your condition.

As a rule, we move far too little. Modern civilization, the product of lazy people, gives us a lot of opportunities to move with minimalphysical effort . We use them with joy and with disastrous consequences for our he alth and appearance. Time to change that.

Improving the condition - how to go about it?

If we don't have much experience in sports, not to mention perfectcondition , we should start small. The easiest way is to analyze our lifestyle and change it to a little more active. Instead of a car and public transport, let's use our feet: on the way to work, for small purchases, to take care of important matters. The same goes for elevators. Let us leave them to the disabled and to all reckless individuals who do not care about their he alth.

See what FUNCTIONAL TRAINING is about

When it turns out that we get to our apartment without breathlessness, and the trip to get newspapers takes place without stopping to catch a breath, it's time for the next step. The minimum version is a daily half-hour walk, preferably in company. Walking briskly is enough to improve the condition of most of our society. However, if we want to lose weight and our condition is not the worst, it is worth thinking about something more. Theexerciseaerobic exercise is ideal in this case. These include running and marching, both in the field and on a treadmill, as well as exercises on devices such as steppers, bicycles, cross trainers, etc.

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Increasing fitness - aerobic exercise

  • aerobic exercises are exercises during which the energy for the working muscles is provided as a result of oxygen changes
  • because the body initially uses the energy that is most readily available, fat burning begins after around 20minutes of training (i.e. if we want to lose weight, we have to exercise at least 30-40 minutes)
  • exercises must be performed at a certain intensity.

One of the simpler methods of determining the intensity of an exercise is the maximum heart rate method. It is calculated by subtracting your age from 220. So, for example, a 30-year-old person has a maximum heart rate of 190 (220-30=190).

Here are the training intensity levels:

  • 50-60 percent maximum heart rate - warm-up, he alth training
  • 60-80 percent maximum heart rate - aerobic training, fat burning (some say that the most effective fat burning occurs at about 65% of the maximum heart rate)
  • over 80% maximum heart rate - increasing the body's strength and endurance.

These values ​​are of course approximate, but for our purposes they are completely sufficient.

Some tips to improve your physical condition

  • Since checking your heart rate is quite important, it is best to train in a gym equipped with devices that allow it. An alternative is to purchase your own heart rate monitor. If we do not have the ability to measure the heart rate during each training, let's measure it at least during the first few to see what intensity is needed in our case.
  • Few people realize how little it takes to achieve the fat burning phase during training. Many people exercise too hard, which is good for their he alth, but won't get you to your goal.
  • Regularity is the most important thing in aerobic exercise. Set goals for the weeks and months to come, and then exercise regularly. It's a tough, but most effective way to burn fat.

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