Don't wait for new year to get solutions for fit body

Most people are waiting for the momentum to change their lives for the better, say the beginning of the new year. At that time we often make plans and achievements to be achieved starting from the economic, health, social, and skills aspects. Yes, the resolution we usually call it

However, we believe that the paradigm is obsolete. As an educated and independent man, you know very well to change things better. You can decide right now. And if you want to form and have a better level of fitness with ideal weight, don't wait for more momentum. Just do it as fast as you can.

Below we have collected suggestions as references so that you can successfully achieve them.

1. Dynamic heating.

Old ways: Warming with jogging is an easy way to start training. But in fact some experts agree that jogging is not an effective way to heat your muscles.

Jim White, spokesman for the Academy of Nutrition and Dietetics and health specialist, recommends that you do dynamic warming. "Many people tend to warm up with joggings in excess so that it actually reduces the portion of the actual exercise," he said.

New solution: Warm up dynamically to activate the muscles that you will use when exercising, increase flexibility, and increase muscle strength for five minutes before starting training. You can do combinations of high knee, jump squat, or jump lunges as many as 10 reps of each move.

2. Switch to active recovery.

Old ways: Cooling or cooling down is done after exercise to reduce fatigue in the muscles. The usual method is to sit, straighten the legs, and do nothing (passive recovery).

New solution: passive recovery will prolong recovery time. You will feel longer aches and pains in the muscles because lactic acid is not removed optimally.

Meanwhile, if you do active recovery, the recovery process will be faster because the blood circulation remains smooth so that it can eliminate lactic acid, replenish the need for oxygen, and facilitate nutrition to the muscles. To do this, you can do physical activity that is lighter in intensity than the exercise that has been done.

For example when you are cycling, recovery activities that can be done are cycling at a slower pace. If jogging, activities that can be done are brisk walking, then walking.

3. Eating enough protein.

The old way: Protein is needed by your body, especially for those of you who are forming muscles so that we consume as much protein as possible.

New solution: According to the Institute of Medicine, you need about 0.8 grams of protein per kilogram of your body every day. This means that if you weigh 60 kg, you only need about 48 grams of protein every day. Jim White said, with you consuming too much protein the body is prone to dehydration, interference with the kidneys, and will increase your weight.

A 2012 study found that someone who went on a diet only by consuming protein got the same amount of fat as someone who applied a low-protein, high-fat diet, when both were consumed excessively.

4. Reduce the use of headphones.

The old way: Sports and music are two things that are fun when combined. Exercising while listening to music with a high tempo can spur your adrenaline so that it can produce explosive energy to complete reps. For that, listening to music through headphones is the best choice.

New solution: When you use headphones, the sound goes directly into your ear without being reflected first. According to the MRC Institute of Hearing Research, your music player can reach 95 to 105 dB. Volume that exceeds 105dB will cause ear disorders even to deafness.

The Dangerous Decibels campaign from Oregon Health and Science University even mentions that you will damage your hearing in 15 minutes if you use headphones on your iPod in maximum volume. It is better to limit the volume of your music player when using headphones or, if possible, play music with the speaker. Of course with a reasonable volume limit

5. Reduce the use of social media

The old way: Social media is one of the most powerful parts of the internet. Social media can facilitate your communication with family and close relatives, sources of information, knowing what events are trending, to be a tool to show off your life.

Dr. Shannon M. Rauch from Benedictine University said that one of the reasons we use social media is to eliminate boredom and occupy ourselves. "For those who update the status, support comes in the form of supportive comments and 'likes'. Of course, if you continue to get support, it will be repeated, causing people to be difficult to stop, "said Dr. Shannon.

New solution: Social media can make users addictive so they spend a lot of time staying quiet and engrossed in their gadgets, rather than actively moving. We recommend that you limit the use of social media. Set aside time to open your account after your work is finished in the afternoon.

6. Avoid exercise just before going to sleep.

Old ways: Exercise just before bed is believed by some as a means of "throwing out" the remaining energy so that the body becomes tired and sleep will be asleep.

New solution: Unfortunately, this method is not effective. Like watching TV or using smartphones intensely before going to bed, exercise before going to sleep will stimulate your brain excessively, resulting in decreased quality of your sleep. "Your body needs time to get ready to sleep. You want your heart rate and body temperature to be at rest, "said Sally A. White, Ph.D., dean and professor of the College of Education at Lehigh University.

Choose the right time to exercise. You can exercise in the morning after waking up, during the day, or after work. However, make sure to leave two hours before going to bed to avoid high intensity activities.

7. Get off the couch immediately

Old ways: Sitting on the sofa after a day's activities is an incomparable blessing - especially while watching favorite TV broadcasts for hours.

New solution: Studies conducted by several universities, such as the University of California and the University of Sydney, have linked too long to sit with an increased risk of heart disease, worsening mental health, and other problems - even for those who exercise frequently.

Jim White recommends that instead of sitting, it's better to stand because it can burn 20 extra calories per hour. Add a walk around the room to burn more calories.