Before you begin physical activity, it is necessary in case you suffer from any medical condition to consult your physical possibilities with your general practitioner.
Periodicity of exercises should be 2-4 times a week for maintaining good level of health and body shape.
Duration of exercise units should be at least 40 min. Because the fat burning occurs only after 20 min. of continuous exercise.
Warming up for a period of 5-10 min. prior to the exercise, reduces the risk of musculoskeletal injuries and prepares the body for exercise.
Moderate intensity load in heart rate 130-150 beats per min. ensures optimal fat burning.
Gradually increasing the intensity of exercise, prevents overtraining or depletion of the body. For a long break (due to illness, injury...) it is advised to gradually increase the intensity and volume of exercise.
Proper Breathing: Exhale when lifting, pushing, inhale when lowering your limb.
Stretching is needed at the end of each exercise unit so muscles remain flexible and you reduce the effect of lactic acid leaching to muscles after exercise (muscle fever).
Clean sportswear and towel when exercising, should be the norm.
Clean and solid sports shoes (with reinforcement member) increases the safety and comfort of exercise. Recommended brand shoes that don't leave marks on the floor.
A varied diet is divided into 5 smaller meals throughout the day, this helps speed up the metabolism of fats.
Drinking regime: during exercise is recommended to drink about 0.5 liters of fluid per hour. Every day should drink at least 2 liters of fluid.
The ratio of income and expenditure of energy is an important factor in the treatment of body weight.