A Beginners Guide to Working Out, Exercise for Beginners
Regular exercise is one of the best things you can do for your health.
In fact, you will quickly begin to see and feel the benefits that consistent physical activity can have on your body and well-being.
However, working into your routine takes a lot of determination, and sticking to it in the long run requires discipline.
If you are thinking of starting to exercise but don’t know where to start, then this article is for you. Here’s everything you need to know about starting and sticking to a routine.
Why exercise?
Regular exercise is proven to significantly improve your health.
Its primary benefits include helping you achieve and maintain a healthy weight and muscle mass and reduce the risk of chronic disease.
Plus, research has shown that exercise can improve your mood, boost your mental health, help you sleep better, and even improve your sex life.
And that’s not all. It can also help you maintain good energy levels.
In short, exercise is powerful and can help improve your life.
Common types of exercise
There are different types of exercises, including:
pneumatic. The core of any fitness program should include some form of continuous movement. Examples include swimming, running, and dancing.
succumb to. These exercises help increase muscle tone and strength. Examples include resistance training, plyometrics, weight lifting, and sprinting.
Gymnastics. These movements are usually performed without sports equipment using large muscle groups. It is carried out at a moderate pace. Examples include lunges, sit-ups, push-ups, and pull-ups.
High-intensity interval training (HIIT). This type of exercise involves repeating short bursts of high-intensity exercises followed by low-intensity exercises or rest periods.
camps. These are high-intensity time circuits that combine aerobic and resistance training.
balance or stability. These exercises are designed to strengthen muscles and improve body coordination. Examples include Pilates, tai chi, and cardio exercises.
Flexibility. These types of exercises help restore muscles, maintain range of motion, and prevent injuries. Examples include yoga or individual muscle stretching movements.
The above activities can be done individually or in groups. The important thing is to do what works for you and enjoy it.
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Common types of aerobic exercises include aerobic, strength, gymnastics, HIIT, boot camp, flexibility, and stability exercises. You can do them alone or in combination.
How to start
It’s essential to think about a few things before starting a new exercise routine.
1. Check your health
It is important to consult your healthcare provider and have a physical examination before beginning an exercise routine.
This is especially important for those who are new to strenuous and vigorous physical activities.
Early examination can reveal any health problems or conditions that may put you at risk of injury while exercising.
It can also help you improve your workout, making it easier for you and your personal trainer, if you choose to work with one, to understand your limits and create an exercise plan tailored to your specific needs.
2. Make a plan and set realistic goals
Once you decide to start exercising regularly, try to create a plan that includes achievable steps and goals.
One way to do this is to start with a plan of easy steps to follow. Then you can continue to build on it as your fitness level improves.
For example, if your goal is to finish a 5km run, you can start by building a plan that includes short runs.
Once you can finish that short sprint, increase the distance until you can run a full 5 km in one sitting.
Starting with small, attainable goals will increase your chances of success and keep you motivated every step of the way.
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Before you start working out, get a medical exam and make a plan with realistic goals. Then make exercise a habit by incorporating it into your daily routine.
3. Make it a habit
Another key component to workout success is sticking to your routine.
It seems easier for people to maintain an exercise routine in the long term if they make it a habit and do it regularly.
A review of studies concluded that replacing unhealthy behavior with a new healthy habit is an excellent approach to maintaining it in the long term.
Furthermore, setting a schedule or exercising at the same time every day are good ways to maintain your routine and make it last.
For example, you can make exercise a habit by planning to exercise right after work each day or first thing in the morning. It is important to choose the time that is right for you.
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The recommended minimum amount of exercise is at least 150 minutes per week. However, it is important to start slowly and let your body relax from time to time.
Sample exercise program for a week
Below is an easy-to-follow 1-week workout program that requires no equipment and will only take 30-45 minutes a day to complete.
This program can be modified according to your fitness level and made as challenging as you like.
Monday: Jog at a moderate pace or walk briskly for 40 minutes.
Tuesday: rest day.
Wednesday: Walk briskly for 10 minutes. Then, complete the following circuits, resting for 1 minute after each set but not between exercises. Then stretch.
Circuit #1: 3 sets, 10 lunges on each leg, 10 push-ups, 10 sit-ups
Circuit 2: 3 alternating sets of 10 bench inclines, 10 jumping jacks, and 10 air squats
Thursday: rest day.
Friday: 30 minutes by bike or moderate speed jog.
Saturday: rest day.
Sunday: Run, jog, or walk a long distance for 40 minutes.
The one-week program above is just a simple sample to get you started.
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There are different exercises you can do. The above plan is just one example to help you get started.
Some tips for beginners
1. Stay hydrated
Drinking fluids throughout the day is essential to maintaining healthy hydration levels.
Replenishing fluids during exercise is essential to maintaining optimal performance, especially when exercising in high temperatures.
Furthermore, hydration after a workout can help you recover and prepare for your next training session.
2. Improve your nutrition
Make sure you eat a balanced diet to support your fitness program.
All food groups are essential to maintaining healthy energy levels and getting the most out of your workout. Carbs are essential because they can fuel your muscles before a workout.
Carbohydrates are also important after exercise to replenish glycogen stores and aid the absorption of amino acids in your muscles during recovery.
Plus, protein helps improve muscle recovery after exercise, repair tissue damage, and build muscle mass.
Finally, eating healthy fats regularly has been shown to help burn body fat and maintain muscle fuel during workouts, making your energy last longer.
Click these links for more information on pre- and post-workout nutrition.
3. Warm up
It is important to warm up before exercising. Doing so can help prevent injuries and improve your athletic performance.
It can also help improve your flexibility and reduce pain after exercise.
Just start your workout with some aerobic exercises like arm swings, leg kicks and lunge walking.
Alternatively, you can warm up by doing easy movements for the exercise you plan to do. For example, walk before running.
4. cool down
Cooling is also important because it helps your body return to its normal state.
Taking two minutes to calm down can help restore normal breathing patterns and even reduce the chance of muscle soreness.
Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.
5. Listen to your body
If you’re not used to working out every day, be mindful of your limits.
If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing the pain is not a good idea, as it can cause injuries.
Remember, too, that working out harder and faster isn’t necessarily better.
Dedicating your time to progress in your fitness program can help you maintain and get the most out of your routine in the long term.
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Make sure to stay hydrated, eat a balanced diet, warm up before exercise, cool down afterward, and listen to your body.
How do you stay excited
The key to staying motivated and making exercise a habit is to have fun while you do it. This helps you not to be afraid to exercise.
Like the sample exercise program above, you can mix up activities while keeping them fun for you.
If you are able and willing to, joining a gym, attending virtual fitness classes like yoga or Pilates, hiring a personal trainer, or playing group sports are good ideas to help increase motivation and enjoyment.
Working as a group or with a friend can also help maintain accountability and motivate you to maintain your exercise routine.
Furthermore, tracking your progress, such as logging your weightlifting levels or writing down your run times, can help keep you motivated to improve your personal records.
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To stay motivated, try mixing up your workouts, joining a gym, or participating in a team sport. And be sure to track your progress.