You’ve changed your life! You feel proud of yourself for finally getting into sports. You’ve got a good routine, maybe for some time now. But why is this persistent dissatisfaction bothering you? If several of these suggestions apply to you, then it may be that your daily or weekly sports program is not sufficiently supported.

You are exhausted by superficial activities

Being out of breath after making minimal effort is problematic. Minimal effort includes: getting up, going up one flight of stairs, running 20 meters.

If this applies to you, it’s probably because your cardiovascular system is being asked to deliver essential oxygen to your muscles, including your heart. And that becomes difficult when your body isn’t in its best shape.

When the body is doing well, it means that the cardiovascular system has adapted to the amount of effort required. Respiratory and cardiac functions are maintained at a good rate. One that is close to their resting state: less than 20 breaths per minute and a heart rate less than 100 beats per minute.

To change the status quo, you can change the amount of exercise you do each day. Slowly, but by increasing the effort or duration of the exercise a little more very regularly. For example, you can start by walking more and increase the distance each day. Then, you will increase the intensity of the walking. A similar approach applies to cycling, running, using machines at home or in the gym.

Your clothes are tight

It may seem obvious, but many of us bury our heads in the sand when it comes to putting on our tight clothes. We ignore the thought that goes with it: If I haven’t changed anything about my diet, then why have I gained weight? Or have my clothes shrunk in the wash…?

The answer is to take the time to think about your current diet and physical routine. Try to move more and more each day and be careful not to multiply the “exceptional foods” during the week (chips, sweets, very sugary foods). Small changes can have huge consequences.

Cleaning makes you physically tired

Don’t bury your head in the sand: if you find yourself out of breath after doing small household chores (vacuuming, washing, putting away groceries, etc.), this is a sign that your cardiovascular system needs a boost.

If your heart rate exceeds 110 bpm while doing such activity, you lack endurance.

Target the upper body in your workouts, if it’s cleaning that tires you out. Investing in dumbbells (which are often found second-hand at a very low price), of 1, 2, 5 kilos can be useful. In order to increase the difficulty over time.

You don’t feel rested after sleeping

Chronic fatigue can be a sign that you’re not exercising enough. This may seem strange; you might think that athletes who give their all in the gym are the most exhausted. It’s quite the opposite. Regular physical activity is the key to staying fit, alert, and focused during the day. You’ll feel more rested and awake if you find time to move a little each day.

Maintaining a strict exercise schedule can be the best way to ensure regular endorphin-releasing activity and will strengthen your heart and blood circulation. A key part of keeping your body healthy!

You have back pain

If your back hurts just by standing, it’s a sign that your core is weak.

Try doing planks on a table or on the floor, increasing the number of seconds and the number of sessions per day.

Your torso falls forward when you do squats

If you are unsure whether you are performing the correct movements during your aerobic/fitness workouts, we recommend practicing in front of a large mirror. That being said, if you notice that your torso and arms are falling forward while you squat, then this may be a sign that your back muscles, especially the glutes, hamstrings and back muscles, are not being used enough.

If this is the case, you need to strengthen these inactive muscles. There are many exercises that can strengthen the glutes and other back muscles, such as the small bridge.

Your posture is bad

Without regular exercises that mobilize all the muscles of the body, the body slumps. The muscles of the abdominals, upper back, and shoulders weaken and our posture suffers. However, standing up straight, with shoulders back, is necessary for healthy bones and a well-aligned spine.

Your heart rate is too high

When the body is not fit enough, circulation is more difficult. The body has to work harder to do this. Regular exercise will help lower your heart rate. The sports to focus on are those that are cardio, commonly. Walking, running, cycling or elliptical at least three times a day for 30 minutes.

You don’t feel well emotionally

When you know that exercising releases happy hormones and puts you in a generally good mood, then you understand that the reverse is true. Not caring about your physical fitness leads to pain, aches, and a feeling of discomfort in your own body.

You are often sick

Practicing a sport helps improve your immune system. A sedentary life is not adapted to the human condition.