Being 'fit' means being able to do any physical activity well. Fitness has so many benefits and it's simple to achieve!
Step
Part 1 of 3: Do Effective Exercise
Step 1. Do exercise effectively
Try to do exercises that work several muscle groups at once and give satisfactory results for the time it takes you to do so, because such exercise is an efficient exercise. Such exercises are usually tiring and hard on the body, but they can give you maximum results.
Step 2. Try doing planks
Planks are one of the most efficient forms of exercise. You can increase the strength of your body, legs and arms with a few minutes of this kind of exercise every day. Planks can be done in a position like a push up, but by supporting your upper body with your forearms. Maintain this position as long as possible. Do 5-10 minutes every day, divide into sets so that the results are visible.
Step 3. Do the burpees
Burpees can be performed in a standing position. Squat down and form a push-up position, then return to a squat position, then stand with your hands raised. This kind of exercise is categorized as an effective exercise, because it makes all parts of your body work.
Step 4. Try doing squats
Squats can be done by standing and spreading your legs about one waist apart, straightening your back, arms crossed in front of you, and slowly lowering yourself as if you were going to sit in a chair. Once you are in a sitting position, lift yourself back up. This exercise is a great way to work your body and leg muscles. You can add weights in your grip to work your arms.
Step 5. Don't forget to walk
Most experts agree that walking is one of the best things to keep your body fit. If you are in a less than prime condition, you can walk normally. If you are in top shape, you can walk quickly. For more, you can jog or run. Walking is a great way to work multiple muscle groups and increase heart strength and blood flow.
Part 2 of 3: Do Interval Exercises
Step 1. Understand interval training
Interval training is any exercise performed at a very high intensity for a few minutes (2-3 minutes at most) and interspersed with slow activity or rest. Interval training is considered one of the most effective exercises. It is less time consuming but can produce the same effect.
Step 2. Have a run-and-walk routine
The most basic interval training routine is to run as fast as you can for 2-3 blocks (or about 400 meters) and then walk back to the starting point, then start running again.
Or, warm up by walking slowly for five minutes and walking briskly for ten minutes. You can then run for three blocks, walk back two blocks, run for three blocks, walk back two blocks (and so on, which lasts 15 minutes). When the allotted time has elapsed, return to your starting point to cool off
Step 3. Apply for the activity you want
You can apply interval training to almost any sporting activity, as long as it has the potential to be very intense. You can try cycling, swimming, and other exercises. Do a different exercise each day to ensure that all your muscle groups work evenly.
Part 3 of 3: Eat Healthy Food
Step 1. Eat a balanced diet
You can exercise as much as you can, but if you eat too many McDonald's cheeseburgers, you'll have a hard time getting fit. It is very important to eat a balanced diet so that the essential energy needs of your body can be met when needed. Eat a balanced diet containing meat, fruit, vegetables, dairy, and carbohydrates to meet your body's needs.
- You need to get lots of protein, as it is important for building muscle and providing the energy you need to be active.
- Avoid foods that contain bad fats (unsaturated fats are usually good for you!) and reduce your calorie intake. Everything you eat should provide essential nutrients in amounts commensurate with the number of calories they contain.
Step 2. Drink plenty of water
Your body is mostly water, so you have to believe that your body needs it! Try drinking water or adding some natural lemon juice or other natural flavours. Drinking soda can put too much sugar in your diet (artificial sugar isn't good for you either), as can juice. Tea and coffee can dehydrate your body and should be avoided. Milk is good for you, but you should consume it in moderation, because milk is rich in fat.
It is recommended for adults to drink 8 glasses of water every day. The amount of water needed can vary from person to person, so pay attention to what you need, but 8 glasses is a good amount. Do not forget that this amount can be divided into various liquid forms
Step 3. Take supplements
While science still has a lot of unknowns about the benefits of vitamins, in general, vitamins can help (provided you take the right amount). Talk to your doctor about the supplements they can recommend.
- Do not take vitamins on advice from other than a doctor or nutritionist who registered. Many people will try to convince you that they know what they are talking about in order to sound smart or to sell their product.
- Vitamins can also be harmful. Certain combinations of vitamins can make you sick or complicate your health condition. You can also overdose if you take too many vitamins. Treat vitamins like drugs and consult a doctor before taking supplements.
Tips
- Once you get to the level of fitness you want, continue with the steps you need to take. Fitness is a lifestyle, not a gift.
- Stay safe
- Respect yourself
- Practice a little longer each day and do as much as you can until you reach your goal.
- Appreciate yourself every once in a while to keep you on the right track. A few boxes of dark chocolate every night can remind you to be fit, healthy and decadent.
- Go fast and don't waste time. You should feel your heart pumping rapidly, as if you were running. In this way, your metabolism works quickly, burns fat and helps improve your fitness.
Warning
- Don't lift too heavy a load
- Listen to your body - if it hurts, STOP.
- Don't run at night without wearing a jacket that's easy to see
