How to Create an Effective Exercise Routine

 

How to Create an Effective Exercise Routine

Nowadays, there is a lot of emphasis on exercising and its many benefits are also missed. Exercise is any movement that can help burn the extra calories in the human body. There is no doubt that exercise is a valuable and valuable habit that any human being can adopt. But it is also a fact that in today's era, despite the abundance of research, the real aspects of any treatment, strategy and tip are not highlighted in the way it deserves. Our scientific research also seems to be a victim of crowd control. The same attitude that we have towards other common things in our daily life is seen in our research. That is, if we see a small benefit of something, no matter how many side effects it may have, we immediately take it to the sky, and no matter how useful something is, we throw it down to the ground when we see a small disadvantage.
Now take exercise. Seeing the positive results of exercise on different occasions, we usually consider exercise to be equally beneficial for everyone. However, this is a very unscientific and absurd idea, because exercise itself can cause harm instead of benefit on certain occasions due to specific conditions and effects. This article has tried to clarify this fact, in which situations exercise is beneficial and when it can cause harm. And how we can get the most out of exercise.

Exercise

The ancient physicians and sages have discussed exercise or physical exercise in detail. Among them, Abu Ali Sina holds a prominent place. The benefits, principles and laws that he has described about exercise or physical exercise are true in their own right. If exercise is adopted by following these principles and regulations in the present day, then exercise alone can solve 80 percent of the problems of one's health, because exercise is such a comprehensive process that if performed with its complete conditions and restrictions, all the diseases related to any matter or waste can be eradicated from the body. Provided that the other measures of a person and the six essential factors of life are in a normal manner. For example, his diet is appropriate and balanced. His sleeping and waking hours are regular and balanced. His psychological and spiritual state is strong and excellent. His residence is not in a polluted place. The excretion of waste from the body should be normal, i.e. stool, urine and sweat should come out normally.

If the vital factors are normal, no medicine, pill, tonic, etc. can be a substitute for exercise. But if the aforementioned vital factors are not normal and exercise is not done with its conditions, then the benefit will be lost.

Exercise Conditions And Effective Routine

• Amount of exercise
• Time of exercise
• Pre-workout diet
• Physical fitness of the exerciser
• The physical condition and strength of the exerciser
• The nature of the time or season in which the exercise is being done
• If any organ in the body is sick or weak, its condition

Note: If exercise is done keeping in mind the nuances of all the above conditions, exercise itself becomes a complete method and routine. Now we will give you a complete briefing about the exercise routine, the details of which are given below.

1. Exercise Amount

According to the first Condition and routine, the amount of exercise is different for each person, because not everyone's strength and organs can withstand the same amount of exercise. In addition, during exercise, some symptoms appear that make a person realize that he should stop exercising. For example, when the body or the organ being exercised becomes red and gradually increases, the organ or body becomes brighter, the body or organ's exercise movements or ease continue, the body or muscles swell, especially their veins swell, then it should be understood that exercise should be done now. But, on the contrary, if the body or muscles start to turn yellow or lose their brightness, it becomes difficult and difficult to perform exercise movements, and the muscles and veins of the organs stop swelling, then exercise should be stopped. Even after these symptoms, exercising and putting extra burden on the body is very dangerous, which causes harm instead of benefit.

Often young boys and girls and other people join a gym or bodybuilding club for exercise, and there they start exercising with dumbbells, barbells, etc. of different types and weights. Doing so may not be at all beneficial. Rather, first check your physical condition and then, after consulting an expert, arrange an exercise plan and its quantity. Otherwise, if everyone starts exercising with heavy weights and dumbbells, etc., sometimes excessive exercise can cause adverse effects.

2. Times Of Exercise

As for the time of exercise or training, it is generally believed that the stomach should be empty during exercise, which is very absurd, and not at all free from danger. During exercise, the stomach should not be completely empty, but rather a little food should be present in it. That is why when you exercise in summer, early morning is the best time to do it because the heat is high during the rest of the day and exercising other than in the morning weakens the muscles instead of strengthening them. That is why you should eat something before exercising in the summer. Some experts consider it appropriate to eat five grams of honey and a few almonds. Some experts consider it more appropriate to drink milk and a spoonful of syrup before exercising in the summer morning.

From October to March, exercise should be done in the afternoon. And at this time, it is more appropriate and beneficial if you exercise without eating or drinking anything, because some of the food is still in the stomach. In winter, exercise should be done in the evening and exercise should be done in a warm and moderate room.

3. Pre-Workout Meals

The purpose of the nutritious diet recommended by experts before exercise is to ensure that a person gets the required energy during exercise to bring out the best results of exercise. Because exercise is harmful in both cases, on an empty stomach and on a full stomach. That is why experts have advised eating honey, almonds, dates, etc. before exercise so that not only can a person get the required energy during exercise, but also to be protected from the harm of exercising on an empty stomach.

4. Age of the Exerciser

It is also important to keep in mind the age of the person exercising. Young, healthy and strong people benefit from vigorous exercise and exercise gives them more strength and energy day by day. Relatively weak people become weaker with strenuous exercise. Light exercise is beneficial for such people. Old and elderly people should not do strenuous exercise with weights such as dumbbells, barbells and rods, but should exercise their bodies with movements that give physical flexibility and energy to the muscles and various postures. Exercises like sit-ups, pole vaulting and bridge building, etc. and brisk walking are very useful for this. Middle-aged people should plan their exercise according to their physical strength. If they are strong, they can do weight-bearing exercise. And if they are not strong, then gradually move from light exercise to strenuous exercise.

5. Physical Temperament of the Exerciser

It is also important to match the physical temperament of a person with exercise. If people whose body is dominated by dryness and sufism start with hard exercise, it will cause more dryness in their body and muscles. Therefore, such people should first do light exercise and also consume fruits like grapes, mango, watermelon, banana, melon. And when the moisture in the body increases with these foods and measures, then gradually move towards weight training. On the other hand, people who are very fat, obese and semi-slim and have an abundance of moisture and moisture in their body and their temperament is phlegmatic, they should do hard exercise from the beginning and gradually increase the weight of their diet while consuming dry and nutritious food such as dried fruits, honey, roasted chickpeas, roasted meat, fish, etc.

6. Physical Condition and Strength of Exercisers

Exercise should only be done when your physical condition and strength are capable of doing it. If your physical condition and strength are not capable of doing it, i.e. you have recovered from an illness or have a serious illness, then in these cases exercise can cause harm rather than benefit.

7. The nature of the time or period in which the exercise is being done

Every exerciser should plan their exercise according to the time, conditions and weather. For example, in summer, every exerciser should exercise less in less time and with less weight than in winter. Similarly, due to the changing conditions and climate of India and other countries, they should choose their exercise according to the climate, weather and conditions of their respective area. For example, people from plains often have a dry, weak and fearful temperament, while the climate there is also hot and dry. Therefore, such people should choose less exercise in terms of weight compared to those from mountainous areas, considering their weather and physical conditions. Especially in summer, a lot of caution is required.

8. If any organ in the body is sick or weak, its condition is

The condition of a person's body parts also affects the exercise program. For example, if a person has a weak or aching limb, then special care must be taken while exercising that limb. Similarly, if a person is suffering from a heart condition, such a person should also avoid strenuous exercise. There are some people whose feet or any bone is broken due to an accident. They should put less load on these limbs during exercise. It also happens that some people have a problem with the joints of the spine. They should take special care during exercise and exercise such limbs that do not put too much load on these joints, but the effect of exercise on other limbs is minimal so that they also continue to strengthen under its influence.

CONCLUSION

Apart from the above eight conditions, there are some things that a person can fully benefit from the benefits of exercise by adopting before or after exercise. For example, it is important to relieve oneself from urination and defecation before starting exercise because this reduces the strain on the intestines and bladder and the person benefits completely from exercise. Apart from this, before starting exercise, you can massage the body with a moist oil such as mustard oil, coconut oil, almond oil, etc. This creates the ability to exercise in the body. The nature awakens for exercise. According to the World Health Organization, one-third of the world's population does not do physical exercise as required. Due to not doing physical exercise, people are at risk of heart disease, diabetes and various types of cancer. Nowadays, it is very important for men and women to avoid obesity, heart disease and diabetes. Physical exercise builds and repairs cells and tissues. Hormones are released in the body that help reduce mental stress. The body's ability to absorb oxygen increases. Health and fitness are essential needs of a human being. Good physical and mental health is very important for success in every area of ​​life. Therefore, it is important to organize time for exercise to protect health. The need and importance of organizing time to protect health should also be understood. Because hygiene is not a part-time job, but it is important to be concerned and sensitive about it all the time. Health is a great blessing and individuals can protect this blessing by making necessary modifications and planning in their routines. Make a habit of walking, such as using the stairs more to go up or down. Reduce the use of the elevator. Ride a bicycle for some time. A balanced lifestyle in which there is time for all the necessary tasks in proportion to their time and these tasks are done at the times that are scheduled for them. The best health is guaranteed. A balanced diet and exercise are good and these tasks are done at the times that are scheduled for them. The best health is guaranteed. A balanced diet and exercise maintain health and also help protect against diseases. Exercise helps the human body develop properly, strengthens the nerves, improves digestion, and increases the body's immunity, i.e., the body's ability to fight diseases. Sleep also improves and concentration improves.

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