Exercising is very good for health, because it can facilitate blood circulation, control weight, improve mood, avoid us from various diseases, and other benefits. Given the importance of exercise, we are advised to do it regularly, three times a week. What happens to the body if we are too excited to exercise so that we do it every day. You don't need to worry about falling sick because you are too tired. Exercising every day is good for health.

Mayo Clinic, on its website, states that regular physical exercise can increase energy levels, improve mood, control weight, make you sleep better, and reduce the risk of many diseases such as cardiovascular disease, high blood pressure, osteoporosis and diabetes.

In exercising, it is very important to pay attention to portions. "Under normal conditions, healthy adults are encouraged to exercise thirty minutes every day," said Russell Pate, PhD, professor at Arnold School of Public Health, University of South Carolina.

Excessive exercise will only make you tired, muscle injury, affect the quality of sleep, increase appetite so that automatically gain weight. To avoid this and optimize the healthy benefits of each type of exercise, read the instructions below.

CARDIO

The Centers for Disease Control and Prevention (CDC) recommends that you practice cardio for 150 minutes per week. If you want to practice cardio every day, it means you have to spend 30 minutes for five days in a week. Adjust the intensity with ability. When practicing, you must still be able to speak normally, not panting because the intensity is too high or singing because the intensity is too low. Combine your cardio exercises, such as cycling on Monday, walking fast on Tuesdays, running or jogging on Wednesday, swimming on Thursdays, and aerobics on Fridays.

Weight training

Weight training is useful for tightening and strengthening muscles and speeding up metabolism so that the body can burn more calories after training. The CDC recommends that you practice weight twice a week when pausing cardio training. As principle as cardio training, your training load should not exceed your ability. Avoid weight training for two consecutive days because the muscles need to rest for at least 24 hours after the first exercise. If you are forced to practice weight for two consecutive days, choose a different type of exercise in each session. For example, today you train the upper muscles and tomorrow to train the lower muscles.

If you have a specific medical condition, seek your doctor's approval before making an exercise plan. Or, practice with a personal trainer. A good personal trainer can understand the health condition of his client and create an exercise plan that does not hurt but increases your health level.

Always start with moderate portions and slowly. Increase the portion and intensity gradually when your body is ready for it. It doesn't matter if today you can only practice for 10 minutes before reaching the recommended 30 minute per day target. Increase your physical ability outside of training hours by increasing walking, climbing stairs, washing your own vehicle, cleaning your house and other physical activities.

If you are too lazy to start, try to look for types of outdoor exercises such as cycling, hiking and water skiing or competition sports such as badminton, soccer, futsal, and tennis. Outdoor training and competition are preferred because they are not boring and there are challenges in them.

As an encouragement, invite friends or relatives to practice together. "People who practice together or in teams tend to be more successful in achieving training targets than those who exercise alone," said Pate. (LT)