• 2 months ago
health Lifestyle Gym wight lose
Transcript
00:001. Warm-up and Cool-down
00:02Warm-up, begin with 5 to 10 minutes of light cardio, e.g. jogging, cycling, followed by
00:08dynamic stretches to increase blood flow and prevent injury.
00:12Cool-down, finish your workout with stretching or light cardio to relax muscles and reduce
00:17soreness.
00:192. Maintain Proper Form
00:22Use the correct posture and form to avoid injuries.
00:26If unsure, ask a trainer or do some research before lifting heavy weights.
00:303. Stay Hydrated
00:33Drink water before, during, and after exercise to stay hydrated.
00:38Dehydration can reduce performance and lead to cramps or dizziness.
00:434. Focus on Nutrition
00:45Pre-workout, have a balanced snack, carbs plus protein, 30 to 60 minutes before exercising
00:51for energy.
00:53Rest Workout, consume protein and carbs within 30 to 60 minutes after exercise to aid recovery
00:59and muscle repair.
01:015. Rest and Recovery
01:04Get 7 to 9 hours of sleep for optimal recovery.
01:08Rest days are crucial for muscle growth and preventing overtraining injuries.
01:126. Progress Gradually
01:15Increase intensity or weight slowly to prevent burnout or injury.
01:20Stick to a progressive plan to build strength safely.
01:237. Mix It Up
01:26Combine strength training, cardio, and flexibility exercises. This variety improves overall fitness
01:32and prevents workout plateaus.
01:348. Listen to Your Body
01:37If you feel pain or extreme fatigue, take a break.
01:42Overtraining can lead to injury and longer recovery times.
01:459. Use Proper Equipment
01:48Wear the right shoes and gym attire, and use supportive gear, belts, wraps, when necessary
01:53for specific exercises.
01:5610. Stay Consistent
01:59Create a workout schedule that fits your lifestyle and stick to it.
02:03Consistency is key for long-term health benefits.