Scientists and experts all over the world agreed on the importance of regular workouts for long and healthy life. When it comes to certain routines, you should pick one or few according to your age, weight, daily habits, and overall health.
Before you start working out more seriously, you should consult your health provider, just in case. If you are working out at the gym, make sure to communicate regularly with your trainer to learn the proper way of exercising and avoid potential injuries.
Here is a list of workout routines and exercises that are scientifically approved.
The first thing we have noticed while conducting our research is that science is definitely inclined to add weights to your exercise routine. That does not mean you should go crazy and bench-press 200 lbs, do not get us wrong.
Adding a few-pound (or kg) dumbbell can improve your training and strength, and this is especially important for exercises like squats and hip thrusts. Adding extra weight will put more pressure on the targeted muscle and help the growth and strength.
These workouts can be short yet intense, so make sure your doc says ‘yes’ to cardio before you engage. Scientists consider short cardio sessions to be very effective for stamina, energy boost, and weight loss.
Combine a few fast and intense exercises like jumping jacks and rope jump. These short workout routines would be the most effective if done every day,
but if you do not really have that option go for something else. You can do this at home with little to no equipment.
Running, jogging, or swimming at least twice a week are great cardio options for you.
Whether you personally like yoga or not, it is impossible not to mention it as a great way to exercise. Yoga may seem easy and effortless when you see someone practicing it, but it probably took years to get to that point.
Yoga can activate your whole body, help you tone your muscles, and make you feel as energized and stretchy as it gets. The best thing about it is that there is no age limit, everyone can do it at their own pace. Plus it is a great help for anxiety, insomnia, and other mental health struggles.
Walking seems like something most of us do not consider exercise, but we should. Walk whenever you can, you do not need anything to do it, except maybe a comfortable pair of shoes.
Walking is great for your heart and circulation amongst other things. If you pick a longer trace or pump up the speed a bit, it can really be a great training session.
Try to make more steps daily by switching up your routine a bit. Walk to work a couple of times a week if you can, go to the grocery store on foot, and use your furry friends’ regular walks to improve your step count as well.
Always pay extra attention when you are doing some complicated exercises. If you are working out at home, watch tutorials online and make sure you are doing it properly.
If you are working out in a gym, do not feel uncomfortable asking the trainers whatever you want. It is way better to do so than to risk an injury. Adapt your routine according to your physical health and current form.
Do not engage in heavy workout routines as a beginner, choose something more appropriate for you and take it step by step. Regularly upgrade your routine and you will get in shape in no time.
Stay hydrated during workouts, and eat properly. No workout routine can grant you wonders if your diet is not regulated and proper. Keep track of your daily habits, and consult a nutritionist if needed.
And the last one, have fun! Working out should not be a chore or a boring thing. Good luck, and keep up!