OUR BLOG

How to Start exercising? A beginner guide for working out

03 October 2018

 Exercising regularly is one of the best things you can do for your health.

Soon after you start exercising, you'll begin to see and feel the benefits that physical activity can have on your body and well-being.
However, working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline.
If you're considering starting to exercise but don't know where to begin, this article is for you. Here's all you need to know about starting a routine and sticking to it.
Why Exercise?

Regular exercise has been shown to significantly improve your health.
Its greatest benefits include helping you achieve and maintain a healthy body weight, maintain muscle mass and reduce your risk of chronic disease.
Additionally, research has shown that exercise can lift your mood, boost your mental health, help you sleep better.
And that's not all — it can also help you maintain good energy levels.
In short, exercise is powerful and can change your life.
Some Very Common types of exercises
 
·         Aerobic: Usually the core of any fitness program, it includes periods of continuous movement. Examples include swimming, running and dancing.
·         Strength: Helps increase muscle power and strength. Examples include resistance training, plyometrics, weight lifting and sprinting.
·         Calisthenics: Basic body movements done without gym equipment and at a medium aerobic pace. Examples include lunges, sit-ups, push-ups and pull-ups.
·         High-intensity interval training (HIIT): Includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
·         Boot camps: Timed-based, high-intensity circuits that combine aerobic and resistance exercises.
·         Balance or stability: Strengthens muscles and improves body coordination. Examples include Pilates, tai chi poses and core-strengthening exercises.
·         Flexibility: Aides muscle recovery, maintains range of motion and prevents injuries. Examples include yoga or individual muscle-stretch movements.
 
HOW TO GET STARTED?

1. Check Your Health
It's important to consult your doctor and get a physical medical examination before starting an exercise routine.
This is particularly important for those who are not used to strenuous physical activities, as well as individuals aged 45 and over.
An early checkup can detect any health problems or conditions that could put you at risk of an injury during exercise.
It can also help you optimize your workout, making it easier for you and your personal trainer to understand your limitations and create an exercise plan tailored to your particular needs.
2. Make a Plan and Set Realistic Goals
Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.
One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves.
For example, if your goal is to finish a five-kilometer run, you can start by building a plan that includes shorter runs.
Once you are able to finish those short runs, increase the distance until you can run the whole five kilometers continuously.
Starting with small goals will not only increase your chances of success, it will also keep you motivated every step of the way.
3. Make It a Habit
Another key component of exercise success is to stick to your routine.
It seems to be 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 an unhealthy behavior with a new healthy habit is a great approach to maintaining it in the long term.
Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last.
For example, you can make exercise a habit by planning to work out right after work every day.
Some few tips for beginners
Stay Hydrated
Drinking fluids throughout the day is essential for maintaining healthy hydration level.
Replenishing fluids during exercise is important for maintaining optimal performance, especially when exercising in hot temperatures.
Moreover, hydrating after your workout can help you recover and get you ready for your next training session.
2. Optimize Your Nutrition
Be sure to consume a balanced diet to support your fitness program.
All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbs are particularly important, as they can fuel your muscles before exercise.
Carbs are also important after exercise to replenish glycogen stores and assist the absorption of amino acids into your muscles during recovery.
Additionally, protein improves muscle recovery after exercise, repairs tissue damage and builds muscle mass.
Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer.
3. Warm Up
It's important to warm up before your workout. Doing so can help prevent injuries and improve your athletic performance.
It can also improve your flexibility and help reduce soreness after your workout.
Simply start your workout with some aerobic exercises like arm swings, leg kicks and walking lunges.
Alternatively, you can warm up by doing easy movements of the exercise you are planning to do. For example, walk before you run.
4. Cool Down
Cooling down is also important because it helps your body return to its normal state.
Taking a couple of minutes to cool down can help restore normal blood circulation and breathing patterns and even reduce the chance of muscle soreness.
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 through the pain is not a good idea, as it can cause injuries.
Also, remember that working out harder and faster is not necessarily better.
Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.