Firstly, to stimulate your circulatory and respiratory systems and increase their capacity, you need a form of aerobic exercise. This can be tailored to your fitness level and should be practiced for about 25 minutes every other day- longer if you choose a gentle type of exercise like walking.
Secondly, you need some form of daily stretching and loosening exercise. A Thirdly, you should want a conventional relaxation technique to refresh and restore you.
for instance, your three-point program could include aerobic walking for stimulating your circulatory and respiratory systems, Surya Namaskar for stretching and loosening your muscles and Shavasana as a relaxation technique.
Before You Begin A Regimen Ensure
There are some facts that one must know before one starts any exercise regimen. The process of warming up, stretching, loosening of the muscles and finally the cooling down after the exercises is a very important. Failing to observe these rules can land you in deep trouble and muscle injury.
Warm-up And Cool down
Before you begin bicycling, walking or running, whether indoors or outside, do some deep massage of your whole knee area. That means above and below, front and back of the knee. Then some deep massage your lower back and ankle areas. Begin your workout slowly. Use proper posture and technique. As your body warms up, let your pace rise with it. When it seems that you are ready to pick up your pace, stop and do some stretching. Then get back to the pace you had just before you stopped.
The process of cooling down after the workout is equally important. When you finish your workout, it is the best time for a relaxing set of stretches. Lie down on a padded floor mat and put your legs up against a wall for a few minutes, taking this time to relax and recoup.
Do some gentle stretching on a padded floor mat and if you have the time, a few minutes on a treadmill or exercise bike will help flush the garbage out of your muscles. The basics of warming-up and cooling down are lifelong rules that will keep you from undue muscle strain. Remember that the heart is a muscle too and this warm-up protects that and cool down rules.
Stretching helps lengthen the working areas of the muscle, allowing for greater work capacity. So as long as your flexibility is balanced and you are stretching intelligently, the more flexible you are, the better. The same goes with strength. So much time as you have developed strength over an extended period of time and had strength in all areas of your body, you can’t be too loud. Stretching should be a lifelong habit rather than just something you do in conjunction with a workout.
There are specific stretches for specific activities. Stretching in one muscle has an effect on the muscles around it. So, put some thought into how and why you are stretching. Extending as it relates to lifestyle will help us retain and increase our range of motion, making us more capable of doing many activities throughout our lives.
Loosening Up Exercise
These activities are essential before undertaking the exercises or sports activity, which demand a lot of stress and endurance for prolonged periods.
Head Circling-Stand erect with both feet comfortably apart. Place hands on the hips, pull down the chin and look down, circle or rotate the head in one direction ten times, and then again ten times in the opposite direction.
Arm Circling- Stand erect with legs comfortably apart and hands on both sides. Raise the hands from the front upwards, and bring them down to the sides again from the rear without bending the elbows. Do this ten times in one direction and then in the other direction.
Trunk Twisting-Stand erect with legs comfortably apart and hands at the side. Turn from the trunk upwards to the left and then to the right without lifting the feet off the ground. Repeat the whole exercise 10 times each side.
Knee clasping- Stand erect with legs comfortably apart and hands to the side. Lift one knee bent to the chest. Clasp the knee with both hands and pull towards the chest with pressure. Repeat this ten times with each knee.
Toe Touching- Stand erect with legs comfortably apart. Bend forward without bending the legs to touch the toes with fingers, and then return to an upright position again. Repeat this ten times.