Fitness Schedule is necessary for body fitness. जानें फिटनेस  शेड्यूल के लिए किन किन बातों का ख्याल रखना जरूरी है। 

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वर्कआउट का मतलब सिर्फ जिम जाकर एक्सरसाइज करना नहीं होता है। यदि आप जिम में हेवी एक्सरसाइज कर रही हैं, तो एक समय के बाद आपका मन ऊब सकता है। यदि आप घर पर रहकर भी नियमित रूप से कुछ योगासन या स्ट्रेचिंग कर लेती हैं, तो इससे भी खुद को फिट रखा जा सकता है। पर इस बात का ख्याल रखना जरूरी है कि आज कोई खास एक्सरसाइज करके दूसरे दिन उसे भूल न जाएं। 

फिजिकल एक्टिविटीज मांसपेशियों को मजबूत करने, कार्डियोवस्कुलर हेल्थ में सुधार करने के साथ-साथ पूरे शरीर के स्वास्थ्य को बेहतर बनाती है। इन सभी के लिए जरूरी है फिटनेस के लिए एक शेड्यूल बनाना और उसे नियमित रूप से फॉलो करना। 

क्यों जरूरी है रेगुलर फिटनेस शेड्यूल (Regular Fitness Schedule) 

फिटनेस एक्सपर्ट और फिटनेस कनेक्शन के ओनर आयुष अग्निहोत्री बताते हैं, एक निश्चित फिटनेस प्लान बनाने पर आप रोज उसी एक्सरसाइज और एक्टिविटीज को करती हैं, जिन्हें आपने करना तय किया है। इससे आपकी मांसपेशियां मजबूत होती हैं और वजन भी संतुलित हो पाता है। बेली फैट, वेस्ट एरिया पर जमे फैट या कंधे पर जमी चर्बी के अनुसार आप वर्कआउट कर पाती हैं। निश्चित फिटनेस प्लान से आप अपने लक्ष्य को पूरा कर पाती हैं। 

 फिटनेस प्लान बनाने के लिए यहां हैं 6 जरूरी बातें  

1 लक्ष्य के अनुरूप करें एक्सरसाइज और एक्टिविटी का चुनाव (Exercises and Activity) 

 आयुष अग्निहोत्री कहते हैं, ‘खुद को फिट रखने के लिए कौन से तरीके को आप तवज्जो देना चाहेंगी, इसे तय करना होगा। इनके अलावा, रनिंग, वाकिंग, स्केटिंग या मुक्केबाजी को भी अपने फिटनेस शेड्यूल का हिस्सा बना सकती हैं। यदि आप मजेदार और आसान एक्टिविटी को हिस्सा बनाएंगी तो लंबे समय तक अपने शेड्यूल लिस्ट पर टिकी रहेंगी।

2  कार्डियो एक्सरसाइज और मांसपेशियों को मजबूती देने वाली एक्सरसाइज (Cardio exercise and Muscles strength Exercise) 

आप अपनी फिटनेस योजना में कई तरह की गतिविधियां शामिल कर सकती हैं । कार्डियो, निम्न से मध्यम-तीव्रता वाले व्यायाम (जॉगिंग साइकिलिंग) के साथ-साथ कैलोरी बर्न करने और मांसपेशियों को मजबूती देने वाले व्यायाम को भी इसमें शामिल करना होगा। जरूरी नहीं कि कार्डियो एक्सरसाइज जिम में ही हो। हमारे दैनिक जीवन में बहुत सी गतिविधियां जैसे सीढ़ियां चढ़ना,  दौड़ना, स्वीमिंग, घर की सफाई करना आदि भी इसमें शामिल हो सकता है। 

3 शरीर की क्षमता के आधार पर हो बॉडीवेट एक्सरसाइज (Body Weight Exercises)

बॉडी के लिए लचीलापन और गतिशीलता दोनों जरूरी है। दोनों समग्र फिटनेस के महत्वपूर्ण अंग हैं। वेट लिफ्टिंग, क्रॉसफिट, पाइलेट्स, योगा, रेजिस्टेंस बैंड आदि को आप आजमा सकती हैं। रोलिंग, स्ट्रेचिंग, योग, एक्टिविटी एक्सरसाइज भी कर सकती हैं। 

4 रिलैक्स करें (Relaxation) 

आपकी फिटनेस शेडूएल का जरूरी और महत्वपूर्ण तत्व आराम है। मांसपेशियों की मजबूती के लिए आराम जरूरी है। कम-तीव्रता वाली गतिविधियों को भी आप कर सकती हैं, जिन्हें करते समय आप आसानी से बात कर सकती हैं। चलना, लंबी पैदल यात्रा, या हल्की स्ट्रेचिंग इसमें शामिल हो सकती है।

5 फिटनेस शेड्यूल के अंतर्गत समय का रखें ख्याल (Time Bonding)

दिन के किसी विशेष समय आप एक्सरसाइज करना पसंद करती होंगी। कुछ लोग सुबह उठते ही एक्सरसाइज करना पसंद करते हैं, तो  दूसरों को दोपहर में एनेर्जेटिक महसूस करते हैं। कुछ लोग शाम को वर्कआउट  करना पसंद करते हैं।

Covid-19 mein in finess lesson ka paalan kare
आप अपनी पसंद के समय अनुसार एक्सरसाइज करें । चित्र:शटरस्टॉक

आप उसी समय के अनुसार एक्सरसाइज करें। प्रति सप्ताह चार या पांच दिन एक्सरसाइज करने पर भी आप शरीर को टोन रख सकती हैं।

6 भोजन लें समय पर (Balance Diet on Time 

समय पर भोजन लेना बेहद जरूरी है। यह रिसर्च से भी साबित हो चुका है। अपनी फिटनेस और वर्कआउट के अनुसार पौष्टिक भोजन लें।

bhindi anti aging agent
पौष्टिक तत्वों से भरपूर भोजन लें समय पर | चित्र : शटरस्टॉक

ध्यान रखें कि एक्सरसाइज से 3-4 घंटे पहले आपने खाया हो। 

और अंत में 

निरंतरता से ही फिटनेस के लक्ष्य को पाया जा सकता है। इसलिए फिटनेस शेड्यूल के अनुसार एक्सरसाइज करें। पर किसी भी फिटनेस एक्सरसाइज को दिनचर्या में शामिल करने से पहले अपने डॉक्टर और ट्रेनर दोनों से संपर्क करें। डॉक्टर ही आपको बता सकते हैं कि कौन सी एक्टिविटी आपके शरीर के लिए सही है। ट्रेनर किसी भी एक्टिविटी को करने का सही तरीका बताते हैं।

यह भी पढ़ें :-सैर के साथ कीजिए इन दो चीजों का योग और अपनी फिटनेस को दीजिए डबल फायदा

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