Exercise according to the right rules. The important role of exercise (Part-2).

The important role of exercise (Part-2)

7.  Running, walking, swimming, cycling - do this type of extra work as little as possible.  Because it will have the potential to become more.

 8.  Avoid gym machines.  Use free weights.

 9.  Make a routine and keep exercise notes.  It will keep track of how much weight you have gained this week, or how much you have been able to give.  Next week will try to gain 2 kg or 5 pounds in the same exercise.  For example, you were able to give bench press 6 times this week with 50 kg.  Next week the target will be to give 5 times with 52 kg.  Or if you can give 5 pull-ups this week, give 6 next week.  Routine notes should be kept to keep an account of these.  This will allow you to understand how much your exercise and strength are improving.  (Those who are serious, they must do it.)

 10.  After two weeks, take measurements of different parts of the body with body weight and tape.  Write it down too.  Aim to gain 2 kg weight every two weeks.  (A routine of writing down sizes and weights will be made in PDF format very soon)

Some more tips to get well

Week # 1

 Run # 1: Walk for the first 10 minutes.  In the next 10 minutes, run for 1 minute, walk for 1 minute.  Walk for the last 10 minutes.

 Run # 2: Walk for the first 10 minutes.  In the next 15 minutes, run for 1 minute, walk for 1 minute.  Walk for the last 5 minutes.

 Run # 3: Walk for the first 10 minutes.  In the next 15 minutes, run for 2 minutes, walk for 1 minute.  Walk for the last 5 minutes.

 Run # 4: Walk for the first 5 minutes.  In the next 21 minutes, run for 2 minutes, walk for 1 minute.  Walk for the last 4 minutes.

 Week # 2

 Run # 1: Walk for the first 5 minutes.  In the next 20 minutes, run for 3 minutes, walk for 1 minute.  Walk for the last 5 minutes.

 Run # 2: Walk for the first 5 minutes.  In the next 21 minutes, run for 5 minutes and walk for 2 minutes.  Walk for the last 4 minutes.

 Run # 3: Walk for the first 4 minutes.  In the next 24 minutes, run for 5 minutes, walk for 1 minute.  Walk for the last 2 minutes.

 Run # 4: Walk for the first 5 minutes.  In the next 22 minutes, run for 6 minutes and walk for 3 minutes.  Walk for the last 3 minutes.