Zero conditional:

If you don't practice regularly, you don't improve your performance.If you eat a healthy diet, you feel more energetic during your workout.If the weather is nice, we go for a run in the park.If you warm up properly before exercising, you reduce the risk of injury.

Second conditional:

If I were a professional athlete, I would train every day to stay in top shape.If I had more free time, I would join a local sports team to stay active.If I were taller, I would consider pursuing a career in basketball.If I were more confident, I would participate in competitions to challenge myself.