A Beginner's Guide to Exercise: Starting from scratch
Embarking on a fitness journey can be both exciting and daunting, especially if you're new to working out. But fear not, because starting a workout plan for beginners is a great way to kickstart your path to a healthier and more active lifestyle.
Embarking on a fitness journey can be both exciting and daunting, especially if you're new to working out. But fear not, because starting a workout plan for beginners is a great way to kickstart your path to a healthier and more active lifestyle.
Start with a Goal
Before you dive into any workout routine, take a moment to chose a goal. Do you want to lose weight, build muscle, improve cardiovascular health, or simply feel more energetic? Setting a clear and measurable goal will provide you with a sense of purpose and motivation throughout your journey.
Start with workouts that will help you achieve your goals
“A master is a beginner who kept beginning. ”
For beginners, it's best to start with a balanced approach that includes a mix of cardiovascular exercises, strength training, and flexibility exercises. Cardiovascular workouts like walking, jogging, or cycling help improve heart health, while strength training (using body weight or light weights) helps build muscle and boost metabolism. Incorporate flexibility exercises like yoga or stretching to enhance flexibility and reduce the risk of injury.
Start Slowly
It's easy to get caught up in the excitement of a new workout plan, but remember that your body needs time to adjust. Start with short sessions and low-intensity workouts, such as walking for five minutes a few times per week and gradually increasing the duration and intensity as your fitness level improves. This approach minimizes the risk of injury and prevents burnout.
Sandwich your workout with a Warm-Up and Cool Down
Never skip your warm-up and cool-down routines. A proper warm-up gets your blood flowing and prepares your muscles for the workout ahead, reducing the risk of injury. Cooling down helps your body gradually return to its resting state and aids in muscle recovery. Pay close attention to your body's signals. If you're experiencing pain or extreme discomfort during a workout, it's okay to take a step back. Pushing yourself too hard can lead to injuries and setbacks. Remember, progress is a gradual process.
Consistency over Intensity
Consistency is the cornerstone of any success in life. Create a realistic schedule that fits into your daily routine and stick to it. Aim for at least 3-4 workout sessions per week, gradually increasing the frequency as you become more comfortable.
Track Your Progress
Keep a record of your workouts, noting the exercises, sets, reps, and any changes you make over time. Tracking your progress helps you see how far you've come and allows you to make informed adjustments to your workout plan. Fitness trackers and watches are great tools to help you stay motivated and on track.
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The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.
Can your playlist help you lose weight?
I don’t know about you, but I simply cannot work out without my tunes. If I show up to the gym and I don’t have my headphones, I have literally gone to buy some before I can get started. For a long time, I thought that was just because of how much I love music ( and maybe because I am kind of weird) but as it turns out, listening to music or watching something distracting can actually improve a workout.
Listening to music provides psychological pleasure and can have immense positive effects that include altering your mood, increasing arousal, and encouraging movement. When paired with exercise, these positive benefits can function to increase work output and ultimately increase caloric output or strength performance during a workout. When exercising, listening to music can decrease perceived tiredness, and increase performance, endurance, strength, and power. Research studies on the effects of music on physical activity have shown when comparing participants who listened to music and participants who did not found that maximum heart rate was increased in the entire group of participants who listened to music during activity. Additionally, the duration of activity was increased in research participants when listening to music.
“Music touches us emotionally, where words alone can’t.”
So how does this happen? Music influences emotions through a process referred to as emotional contagion. Emotional contagion is a phenomenon that causes a person to experience the emotions of the music we hear. Sad music can make you sad, inspirational music can make you feel motivated and upbeat music can make you feel happy and excited. The emotions induced by music affect behavior, emotions, and in the cases of high tempo, high energy music, secretion of hormones such as serotonin, the brain chemical that promotes healing and reduces depression and anxiety.
So how do we choose the right playlist to get us revved up? Research has shown that the best music to improve performance depends on the desired activity, but ultimately should be able to influence your emotions toward motivation, high energy, and motivation.
Some hard and fast rules are as follows:
If you want to increase your distance or endurance in a cardio workout: choose fast-paced music that helps you endure increased distance before feeling tired.
If you want to increase your performance in a strength training workout: choose music that makes you feel strong, tough, brave or strong.
If you want to improve your performance in a yoga or flexibility workout: choose music that has a slower tempo and makes you feel mentally and physically relaxed.
A great example of a playlist I am currently listening to that works for both cardio and strength training:
“Music can change the world because it can change people.”
What kind of music do you like to listen to when working out? Do you have a playlist you prefer for cardio and a different playlist for strength training? Comment below.
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The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.