I started running! Here’s how I train myself

I started running! Here’s how I train myself

Many people want to lose weight! However, besides having a proper diet, performing an exercise program is required in order to achieve the desired end.

The key to success is when an exercise plan is choose in an activity that would actually enjoy continually.

To make the best selection, it is necessary to make the following questions:

Questions needed to start an exercise program

What is your physical condition? 

If you've been without physical activity for a long period of time, you may start with some stretching workouts swimming or long walk breathing fresh air, instead of doing vigorous exercise such as jogging, and jumping rope. Once you have developed better physical condition, you are set to start up practicing harder exercises if needed!

How old are you?

If you are more than 40 years and in the recent years you had an inactive lifestyle, avoid vigorous exercise, such as jogging, during the first months of the exercises training program. Gradually increase the duration and intensity of the exercises. 

If you are over 60, you'll probably get more benefits if it conforms to practice milder, such as walking.

TIME! Do you plan to do your exercises for the morning, afternoon or evening? 

Consider rescheduling all the other activities, so you can meet your daily workout. Remember that your sessions need not more than 25 to 40 minutes every day.

Playing sports with your friends can also help you start a routine exercise, and then continue doing so that keeps your body fit.

Do you prefer outdoor or indoor exercises? 

Certain activities, such as jogging in place or jumping rope, the same can be done inside the house than outside. If your activities may be affected because of the weather, think about the possibility of changing it. In this case it would be sufficient to change the type of exercise routine, and thus maintain uninterrupted exercise program.

MONEY to spend on equipment and sports facilities 

For many activities you don’t need to invest in equipment, just a pair of comfortable shoes for walking would do the job. For other sports, keep in mind that in some communities depends on our enjoyment, some modern resident’s have great access to indoor sports facilities. And for the others GYM is always a great place, generally you may get the access for free or at a very modest sum.

Simple Diet Menu for Training Program

Breakfast 

1 cup of skimmed milk
2 or 3 slices of fat-free whole wheat bread with pineapple Jam
2 egg whites with 1 banana big or medium

Average morning snack
Three cup of nuts (walnuts, unsalted almonds) 1 apple or orange

Lunch
Boiled rice with 1 cup of dal
Half cooked vegetables (tomatoes, carrots, onion, coriander, mint, potatoes, etc.) 

Average afternoon snack
1 cup of chopped papayas

Dinner
2 to 3 Chappathis or rotis

1 chicken breast grilled without oil or potato curry

Green salad with olive oil
1 slice of pineapple

Training Clothing

It might sound all that irrelevant, it is not. It is important to wear light, loose clothing. It is always recommended that you should prefer going to a special running shoes, which should be changed every three or four months depending on use. 

Other minor recommendations 

Pay attention to your body, if it hurts stop, and think what is happening. And usually the pains that improve quickly (in minutes) after stopping

Do strength exercises. Many runners believe it is enough to just run; however, it is necessary to weight-bearing exercise to maintain or to improve strength and prevent certain injuries. Exercise with weights at least 150 to 200 times a week.

Warm up your body first before and after running; first walking and climbing up to speed jogging. When finished, take the time to stretch all the muscles on which they have worked hard.

Always remember, when you crash up with a doubt in performing a specific exercise, you should consult your doctor.