Fitness tips for Beginners; everything you need to know!
Exercising regularly is one of the best things you can do for your health. Physical activity benefits both your body and well-being. Getting started on a new exercise regime is a daunting prospect.
Working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline.
Why exercise is important?
Exercise is an important part of a healthy lifestyle. Exercise prevents health problems, builds strength, boosts energy, and can help you reduce stress. It can also help you maintain a healthy body weight and curb your appetite.
Benefits of Exercise:
- Exercise increases energy levels
- Exercise improves muscle health
- Exercise help you to maintain healthy weight
- Exercise improves brain function
- Exercise enhances your immune system
- Exercise may help to reduce the risk of certain cancers
- Staying active reduces the likelihood of developing some regenerative bone diseases
How to get started?
Warm up with dynamic stretches and active movements that warm and flex the muscles you’ll be using, such as leg kicks, walking lunges, or arm swings and by doing a slower, easier version of the upcoming exercise.
After your workout, it’s important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries.
Drink Plenty of Water
Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.
Listen to Your Body
If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. But don’t try to power through pain. That’s a surefire recipe for injury.
Common types of exercises:
Usually the core of any fitness program, it includes periods of continuous movement. Examples include swimming, running and dancing
Helps increase muscle power and strength. Examples include resistance training, plyometrics, weight lifting and sprinting
High-intensity interval training (HIIT)
It includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods
Timed-based, high-intensity circuits that combine aerobic and resistance exercises
Aides muscle recovery, maintains range of motion and prevents injuries. Examples include yoga or individual muscle-stretch movements
Golden Rules for keeping to your fitness plan
Start your 1st session on Monday
It’s best to start your fitness activity at the beginning of the week. Motivation is higher and you don’t feel generally fatigued from your life
Choose the perfect time
Try to find a moment in your day where you are sure to be free. That will guarantee you at least one 30-60 minute exercise session (morning, noon, afternoon, evening)
Eliminate as many constraints as possible
Forget all the excuses that could make you miss a workout: not enough sleep the night before, having eaten or drunk poorly, too far to get to your workout location, not packing your workout bag in advance (outfit, running shoes, water bottle), lack of personal organization (work, kids, etc.)
So, if there was just one rule to remember, it would be to plan your workouts in advance: the days, the times, and the length of your workout and stick to it!