Intro.Factors in Exercise
To make exercise effective, safe, and sustainable, focus on these key elements:
1️⃣ Consistency 🗓️ Factors in Exercise
✔️ Regular exercise beats occasional intense workouts.
✔️ Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
✔️ Create a schedule that fits your lifestyle (e.g., daily walks, gym 3x per week).
2️⃣ Proper Form & Technique 🏋️
✔️ Prevents injuries and ensures muscles work efficiently.
✔️ Always prioritize quality over quantity (e.g., controlled squats > rushed squats).
✔️ If unsure, get guidance from a coach or watch instructional videos.
3️⃣ Progressive Overload 📈 (For Strength & Endurance)
✔️ Gradually increase intensity to improve fitness.
✔️ Ways to progress:
🔹 Lift heavier weights over time 🏋️
🔹 Increase reps/sets 💯
🔹 Walk/jog longer distances 🏃
🔹 Reduce rest time between sets ⏳
4️⃣ Balance of Strength, Cardio & Flexibility 🔄
✔️ Strength training builds muscle and prevents injuries 💪
✔️ Cardio workouts improve heart health & endurance ❤️
✔️ Stretching & mobility work enhances flexibility and reduces stiffness 🧘
5️⃣ Rest & Recovery 💤
✔️ Muscles grow & repair during rest, not just workouts.
✔️ Get 7–9 hours of sleep per night.
✔️ Schedule rest days or do active recovery (light yoga, walking).
6️⃣ Nutrition & Hydration 🥗💧
✔️ Fuel your body with proteins, healthy carbs, and good fats.
✔️ Drink plenty of water before, during, and after workouts.
✔️ Pre- and post-workout nutrition supports energy & muscle recovery.
7️⃣ Mind-Muscle Connection 🧠
✔️ Focus on engaging the right muscles in each movement.
✔️ Move with intention rather than just going through the motions.
✔️ Mindful exercise leads to better results & fewer injuries.
8️⃣ Enjoyment & Motivation 🎯
✔️ Choose exercises you love (dance, hiking, weightlifting, sports, etc.).
✔️ Set realistic goals (weight loss, muscle gain, endurance, stress relief).
✔️ Track progress with a journal or app to stay motivated.
🎯 Summary: The Essentials of Exercise
✅ Stay consistent 🗓️
✅ Use proper form 🏋️♂️
✅ Gradually progress 📈
✅ Balance strength, cardio, and flexibility 🔄
✅ Prioritize rest & recovery 💤
✅ Fuel your body right 🥗
✅ Stay mindful & focused 🧠
✅ Have fun & stay motivated 🎯
