How to Start Exercising: A Beginner’s Guide to Working Out
Exercise can be one of the best things that will happen to your life and to your health. However, adding it to your routine and sticking with it can take some determination and discipline.
If you exercise regularly you will see and feel the benefits to not only your health but also your body. You will feel more energized, confident, and focused.
If you're considering starting to exercise but don't know how and where to begin this article is for you. Here you will know all you need to know about starting a routine and sticking to it.
Regular exercise has been shown to improve your health significantly
Benefits include include helping you achieve and maintain a healthy body weight and muscle mass and reducing your risk for chronic diseases
Additionally, research has shown that exercise can lift your mood, boost your mental health, help you sleep better, and even enhance 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 various types of exercise, including:
Aerobic. Aerobic exercise, also known as cardio exercise, is physical activity that requires the body to use oxygen to generate energy. It typically involves continuous, rhythmic movements that elevate the heart rate and breathing rate, and increase blood circulation and oxygen delivery to the muscles. Examples of aerobic exercise include running, cycling, swimming, dancing, brisk walking, and aerobics classes.
Strength. Strength exercise, also known as resistance training or weight training, is a type of physical activity that involves using resistance to build muscular strength, endurance, and size. Examples include resistance training, plyometrics, weightlifting, and sprinting.
Calisthenics. Calisthenics is a form of exercise that uses body weight movements and simple equipment to build strength, endurance, and flexibility. It is a type of strength training that focuses on using your own body weight as resistance, rather than relying on external weights or equipment. Examples include lunges, sit ups, pushups, and pullups.
High-intensity interval training (HIIT). This form of exercise involves repeating brief intervals of high-intensity physical activity, followed by periods of low-intensity activity or rest.
Boot camps. These are workout routines that incorporate both cardiovascular and strength-training exercises, performed in a circuit-style format with high intensity and timed intervals.
Balance or stability. The exercises aim to enhance muscle strength and coordination in the body. Examples of such exercises are Pilates, tai chi movements, and workouts that focus on strengthening the core muscles.
Flexibility. Flexibility exercises, also known as stretching exercises, are physical activities that aim to improve flexibility and range of motion in the joints and muscles. They involve slow, deliberate movements that gently elongate and stretch the muscles. Examples include yoga or individual muscle-stretch movements.
Whether performed individually or in combination, what matters most is choosing what suits you best and enjoying the activities you engage in.
How to get started
It’s essential to consider a few things before starting a new workout routine.
1. Check your health
Before beginning an exercise program, it is crucial to consult a healthcare professional and undergo a physical examination, especially if you are new to high-intensity physical activities.
This is important because a medical checkup can identify any health issues or underlying conditions that may increase your risk of injury while exercising.
Additionally, this can help you and your personal trainer, if you have one, to better understand your limitations and design an exercise routine that suits your specific requirements, making it more effective and easier to follow.
2. Make a plan and set realistic goals
To begin a regular exercise routine, it is important to create a feasible plan with achievable steps and objectives.
You can start by developing a plan that includes simple and easy-to-follow steps, and gradually increase the difficulty level as you improve your fitness level. For instance, if you aspire to complete a 5-kilometer run, you should begin with a plan that involves shorter runs and gradually increase the distance until you can run the entire 5 kilometers in one go.
By starting with small and achievable goals, you can enhance your chances of success and stay motivated throughout the process.
3. Make it a habit
Consistency is crucial to the success of an exercise routine. People are more likely to sustain an exercise routine over the long term if they establish it as a habit and do it regularly.
Studies have shown that replacing an unhealthy behavior with a healthier one is an effective strategy to maintain a routine in the long run. Moreover, creating a schedule or exercising at the same time every day can help to sustain a routine and make it a lasting habit.
For instance, you can establish exercise as a habit by planning to work out immediately after work or early in the morning, depending on your preference and availability. It is essential to select a time that is most suitable for you.
A few tips for beginners
1. Stay hydrated
It is important to consume fluids regularly throughout the day to maintain adequate levels of hydration. When exercising, replenishing fluids is especially crucial for optimal performance, particularly in hot weather conditions.
Additionally, hydrating after a workout aids in recovery and prepares the body for the next training session.
2. Optimize your nutrition
Maintaining a balanced diet is crucial to support your fitness regimen. All food groups are necessary to sustain healthy energy levels and optimize the benefits of your workout.
Carbohydrates are essential as they can provide energy to your muscles before exercise and aid in replenishing glycogen stores and absorption of amino acids post-workout. Protein plays a vital role in muscle recovery after exercise, repairing tissue damage, and building muscle mass.
Additionally, consuming healthy fats on a regular basis has been demonstrated to aid in burning body fat and preserving muscle fuel during workouts, which prolongs energy levels.
3. Warm up
Prior to commencing your workout, it is crucial to warm up to minimize the risk of injury and enhance athletic performance.
This can also aid in increasing flexibility and reducing post-workout soreness. An effective warm-up involves beginning with aerobic exercises like arm swings, leg kicks, and walking lunges.
Another option is to perform easy movements of the exercise you plan to undertake. For instance, walking before running.
4. Cool down
Cooling down after exercising is equally important as it assists the body in returning to its regular state. Dedicate a few minutes to cooling down, which can help in restoring normal breathing patterns and potentially decreasing muscle soreness. Various cool-down methods can be employed, such as engaging in light walking after aerobic exercise or stretching after resistance training.
5. Listen to your body
It is essential to be cautious of your abilities if you are not accustomed to working out every day. If you experience discomfort or pain while exercising, cease the activity and rest before resuming. It is not advisable to push through the pain as it can lead to injuries.
Additionally, it is vital to keep in mind that exercising with greater intensity or speed is not always better. Progressing gradually through your fitness program can enable you to sustain the routine over the long term and benefit the most from it.
Always remember to not rely only on motivation but also you should be disciplined in achieving your fitness goals.
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