Guide to choose a sports or an exercise program that is most effective according to different lifestyles
Seven Steps to choose a sport or exercise program
KNOW YOUR LIMITATIONS: consult a physiotherapist or a physician to know your health status. Keep in mind the physical and cardio-respiratory status so that you will know what are the sports and exercises that are contraindicated for you.
CHOSE AN ACTIVITY OR SPORT: Some people prefer an exercise they can do alone so that they do not need to coordinate with any other person then they must chose activity like Squash, gymnasium, yoga and power yoga etc. Others prefer the company and become more productive in competitive atmosphere then the activities like soccer, cricket, group exercises, kabaddi etc are more suitable. Depending on your preferences that you want to do the activity alone or with some companions, chose any sport or activity.
SCHEDULE THE TIME: Set out a specific time for the activity or sport chosen and also decide on the no. of days taken out for that activity. Do not change your schedule often. This will also helps in habit formation.
WARM-UP and COOL-DOWN: Take out time also for the warm up and cool down as this will make the total exercising and sporting experience less tiring. Unless there is a competitive event coming up, the warm up and cool down time need not be more than 10 min. and 5 min. respectively.
CHOOSE A PROPER INTENSITY: Depending on your age, sex, and medical condition intensity varies a lot. but as a rule of thumb start with an intensity in such a way that at the end of session, even if you are tired, your must not be breathless or tachypnic. NOTE: if you have any known medical problem please contact your physiotherapist before deciding on the intensity.
ADDITIONAL EXERCISES: Try to incorporate one or two additional form of activities or sports than your main activity. This will helps in better conditioning of your smooth muscles and also alleviating the monotonicity, if any.
PROGRESSION: Never keep continuing the activity or exercise at the same pace and try to progress in terms of resistance, force, complexity, and accuracy.
This is an article written keeping in mind the layman and the technical words and phrases are avoided. Still, if there is any doubt about this article then feel free to contact me through this site.
