health Lifestyle  Gym - video Dailymotion

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.