Exercise is self-care

BEFORE EXERCISE

We recommend having a varied and balanced diet to maintain a healthy lifestyle.

It is extremely important to be well hydrated throughout your day.

Be careful with the amount of salt in your meals, including cheeses and sausages, as excess salt stimulates thirst and makes you retain more fluids.

It is recommended to drink about 400 – 600 ml of water, one or two hours (1h – 2h) before exercise. This will allow a smaller increase in core body temperature and decrease the sensation of effort.

Stretch before and after exercise. It is recommended to do it for about 5 – 7 minutes (approximately 10 – 20 seconds per muscle group) to avoid injuries.

Warm up very well!

Not warming up well can mean that after 10 – 15 minutes you can’t keep up with the exercise.

Keep in mind that our body needs to adapt to the effort.

Spend between 5 and 10 minutes warming up, you can start with a light jog, a brisk walk, arm and leg movements or active stretches.

DURING EXERCISE

The key is to constantly drink (every 10 – 15 minutes) in small amounts to stay constantly hydrated and perform better.

Avoid drinking water very quickly or in large quantities; this will prevent you from having abdominal discomfort during exercise.

Wear good shoes!

Wearing inappropriate shoes often causes you to suffer sprains or minor damage.

You should wear shoes according to your type of foot, the type of training or the surface on which you are going to exercise.

AFTER EXERCISE

Hydration after finishing exercise helps you replace all the fluids lost through sweat; you can drink only water or add half a tablespoon of baking soda to a liter of water and drink it slowly once you finish exercising.

Remember to hydrate constantly throughout your day. Keep in mind that sweating more does not mean you are going to lose more weight!

Finally, remember to lead a lifestyle that includes exercise, by being consistent you will keep your metabolism active and you will be able to see good long-term results.

Keep in mind that long-term results are what will keep you at a better physical level for a longer time, and that will make it easier for you to maintain your weight.

START EXERCISING, YOUR BODY WILL THANK YOU

If you are a sedentary person, it is necessary that you start little by little, avoid taking on too much and take it calmly and patiently.

Start the week by exercising; it’s a good way to stay motivated for the rest of it.

If possible, try to exercise in the morning. If you wait to do it in the afternoon or evening, you may be much more reluctant and end up not doing it.

Exercise in the company of your family or friends. When you exercise in pairs, you feel more motivated. Listen to the music you like and motivates you. T

he results will be better!

Change exercises. It is important not to always do the same exercises or the same routine to avoid falling into boredom.

Set goals and plan your routine, so you can know what you will do and how much time you will dedicate to it.

Choose a sport that you like!

The only thing to keep in mind is to do something that you really like, and that you are not reluctant to do. Avoid forcing your body, it can cause injuries and make you quit quickly.

Remember that you should assume sport as a lifestyle, if your only goal is to lose weight, it will be much harder for you than if you do it seeking to adopt good habits. So you have to do sports every day, and start progressively.

It will be of no use to do a lot one day andbe three or four days without doing anything.

Start with the simple!

You can walk at a good pace, walk uphill, light jog, skate, bike, swim, do elliptical or stationary bike without using resistance, “steps”, zumba, aerobic exercises, and/or low impact cardio (light-moderate intensity)

Cardiovascular exercise is of great importance for the body, apart from improving the cardiovascular system, it will help keep your metabolism active as it favors intestinal transit and prevents metabolic diseases and bone fractures. This will help improve your mood by reducing anxiety to eat; you will also be able to rest better at night.