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Exercise is one of the most beneficial things you can do for your health.
In reality, you'll rapidly notice and feel the benefits of continuous physical activity on your body and well-being.
Working exercise into your schedule, on the other hand, needs dedication, and adhering to it over time requires discipline.
This post is for you if you want to start exercising but don't know where to start. Here's all you need to know about starting and adhering to a regimen.
WHY SHOULD YOU EXERCISE?
Regular exercise has been found to considerably improve your health.
Its principal advantages include assisting you in achieving and maintaining a healthy body weight and muscle mass, as well as lowering your risk of chronic diseases.
Furthermore, studies have shown that exercise can improve your mood, improve your mental health, help you sleep better, and even improve your sex life.
That is not all. It can also help you keep your energy levels up.
In short, exercise is effective and can help you live a better life.
WHAT ARE THE COMMON TYPES OF EXERCISE?
There are several types of exercise, they are:
- Aerobic: Any fitness regimen should involve some type of continuous activity at its heart. Swimming, running, and dancing are a few examples.
- HIIT (high-intensity interval training): Short bursts of high-intensity exercise are followed by low-intensity workouts or rest intervals in this form of exercise.
- Boot camps: These are high-intensity, timed circuits that include aerobic and resistance training.
- Stability or balance: These workouts are intended to build muscle and enhance body coordination. Pilates, tai chi stances, and core-strengthening activities are among examples.
- Strength: workouts aid in the development of muscle power and strength. Resistance training, plyometrics, weightlifting, and sprinting are among examples.
- Calisthenics: These maneuvers are typically executed without the use of gym equipment and involve big muscle groups. They are completed at a medium aerobic speed. Lunges, situps, pushups, and pullups are among examples.
- Flexibility: These exercises aid in muscle rehabilitation, range of motion maintenance, and injury prevention. Yoga and individual muscle-stretch motions are two examples.
The activities listed above can be completed separately or in combination. The key thing is to do what works best for you and to enjoy yourself while doing it.
HOW TO GET STARTED WITH EXERCISING
Before beginning a new workout routine, it is critical to consider a few factors.
1. Examine your health
Before beginning an exercise routine, consult your healthcare provider and get a physical medical examination.
This is especially true for those who are new to strenuous and vigorous physical activities.
An early checkup can detect any health issues or conditions that may put you at risk of injury while exercising.
It can also assist you in optimizing your workout, making it easier for you and your personal trainer, if you choose to work with one, to understand your limitations and develop an exercise plan tailored to your specific needs.
2. Make it a habit.
Another important aspect of exercise success is consistency.
People appear to find it easier to stick to an exercise routine in the long run if they make it a habit and do it on a regular basis.
A study concluded that replacing an unhealthy behavior with a new healthier habit is an excellent strategy for long-term maintenance.
Making a timetable or exercising at the same time every day are also smart methods to keep your routine going and make it endure.
For example, you can make exercise a habit by scheduling it straight after work or first thing in the morning every day. It is critical to select a time that works best for you.
3. Create a strategy and set attainable targets.
When you decide to start exercising on a regular basis, make a strategy that contains manageable steps and goals.
One approach is to begin with a strategy of simple steps to follow. Then, as your fitness level improves, you can continue to add to it.
For example, if your objective is to complete a 5-kilometer run, you can begin by devising a strategy that combines shorter runs.
Once you can complete those short runs, gradually increase the distance until you can run the entire 5 kilometers in a single session.
Beginning with simple, attainable goals will boost your chances of success and keep you motivated along the way.
TIPS FOR BEGINNERS
1. Keep hydrated
Maintaining optimal hydration levels requires drinking water throughout the day.
Replenishing fluids during exercise is critical for maintaining peak performance, especially in hot weather.
Furthermore, hydrating after your workout might aid in recovery and prepare you for your next training session.
2. Warm up
It is critical to warm up before beginning your workout. This will help you avoid injuries and improve your sports performance.
It can also help you increase your flexibility and reduce post-workout pain.
Begin your training with aerobic activities such as arm swings, leg kicks, and walking lunges.
Alternatively, you might warm up by performing simple movements of the exercise you intend to perform. For instance, walk before you run.
3. Improve your nutrition
To support your workout routine, eat a well-balanced diet.
To maintain healthy energy levels and get the most out of your workout, you must consume foods from all dietary categories. Carbohydrates are essential because they help feed your muscles before exercise.
Carbohydrates are also needed after exercise to replace glycogen stores and aid in amino acid absorption into your muscles during recovery.
Furthermore, protein aids in muscle recovery after exercise, heals tissue damage, and increases muscular mass.
Finally, eating healthy fats on a regular basis has been demonstrated to assist burn body fat and maintain muscle fuel during workouts, making your energy last longer.
4. Relaxation
Cooling down is also crucial since it assists your body in returning to normal.
Taking a few minutes to relax can assist restore regular breathing patterns and potentially lower the likelihood of muscle discomfort.
Light walking after aerobic activity or stretching after weight training are two examples of cool-down activities.
5. Pay attention to your body.
If you aren't used to doing out every day, be aware of your limitations.
Stop and rest if you experience pain or discomfort while exercising. Pushing through pain is not a good idea because it can result in injury.
Also, keep in mind that working out harder and faster is not always better.
Taking your time to proceed through your fitness program might help you maintain and maximize your routine in the long run.
HOW DO YOU STAY MOTIVATED?
Having fun when exercising is the key to keeping motivated and making it a habit. This allows you to look forward to exercising.
You can mix various activities while keeping it fun for you, as illustrated in the example fitness schedule above.
Joining a gym or attending a virtual fitness class like yoga or Pilates, employing a personal trainer, or participating in team sports are all terrific ways to enhance motivation and enjoyment.
Working out in a group or with a friend can also help you stay accountable and motivated to continue with your workout program.
Tracking your progress, such as charting your weightlifting levels or noting your running timings, can also help keep you motivated to break your personal records.
CONCLUSION
Starting a new exercise program might be difficult. However, having specific goals can help you stick with a fitness regimen in the long run.
There are numerous forms of physical activity to select from. Find a few that work for you and vary them on a regular basis.
The idea is to start carefully, gradually increase your fitness level, and allow your body to rest from time to time to avoid injuries.
Keeping track of your progress or enrolling in a virtual group class are two examples of concrete measures that can help you stay motivated and reach your goals.
It's also crucial to consume a nutritious diet and stay hydrated on a regular basis, as well as visit your healthcare provider to keep an eye on your health.