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.
How Resuming your Workout Routine after a Long Break will Save your Life
“I have tried 99 times and have failed, but on the 100th time came success.”
Let’s face it sometimes we hit a wall and stop our workout routine. You miss a class or you take a day off because you were too tired or too busy to go to the gym. Then a week goes by and before you know it you are completely out of the routine and rhythm of working out. Another situation may be that you were sick or had to have a surgery and were on an activity restriction for a period of time. Or maybe you just had a life event such as a new job, moved to a new city or had a baby and haven’t been able to focus on going to the gym. Whatever the cause, it is difficult to get back to it when you have fallen away from exercising but getting back to it is an important step we must face.
If I feel fine, it’s not summer body season and I just don’t feel like it, why do I need to exercise?
The Center for Disease Control and Prevention (CDC) reports that at least 200,000 annual deaths in the United States are related to heart disease and stroke. Healthy habits that include physical activity helps to lower blood pressure, control blood sugar, reduce cholesterol levels and decrease weight.
For all these reasons, getting back into your workout routine a life saving decision.
Start slow
I’ve had all kinds of life events that have gotten in the way of my fitness routine, however, every time to re-begin, regardless of my fitness level when I stopped exercising, I like to start slow. I’ve had to learn the hard way that picking up where I left off by hitting a strenuous workout only leads to extensive muscle soreness that discourages me from returning. Instead, I start by taking walks, jogging, going to a Zumba® class or completing 20-minute elliptical sets. Starting slow helps me get me back into the habit of working out without creating so much discomfort that I don’t want to return the next day. I feel successful in completing my workout goal while I am rebuilding the endurance for long hard workouts.
Add small modifications to increase activity throughout the day
Making small modifications are great ways to boost activity levels when you don’t have time to incorporate a full routine into your schedule. Parking at the end of the lot and walking up to the entrance at the grocery store, using the far restroom in your office and taking the stairs up to the second floor instead of the elevator are easy ways to get more out of your day. You don’t have to do everything at once. You can start with one modification and add more in slowly as you master them. These slight changes help get more movement into your day and do not require a long time commitment in the gym.
Tracking your activity
I absolutely love an activity tracker. Fitbit, Garmin, Apple and some smart phones have amazing technology that allow you to track your steps, activity, heart rate, stress, sleep, food, water, and so much more. Tracking your activity allows you to see where you are and over time set small goals for yourself to work towards.
Participate in a challenge
A non-weight loss fitness challenge that lasts for at least 30 days to 6-weeks is a good way to add structure to a re-conditioning journey. Getting back on shape is not about losing weight, its about getting strong and building endurance. Focusing on the scale while trying to restart a fitness habit can be counterproductive to success. There are free apps that will give you daily routines to train toward short term fitness goals. These plans outline what activities should be done daily to reach the challenge goal. Training with a goal in mind allows you to build strength and endurance through the challenge while you are working to get back to your prior fitness level.
Get a partner
Finding a workout partner is great for accountability and helping get back into a routine. A friend, coworker or someone you see at the gym can be great for creating a community around you to keep you committed to getting back into the workout habit. If you have kids, they are great workout partners. Print a workout schedule and put it on the refrigerator and encourage them to hold you to it.
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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.