Wonder How to Start Exercising? Here’s a Beginner’s guide for the workout
If you are not linked up with exercise then sooner or later you will realize the values of the exercise. According to research and studies, regular exercise is one of the best things you can do for your health. Exercise is the key to being healthy and fit in your life. There is no age to start exercise, if you haven’t been a part of your exercise yet then you should start your exercise now. Soon you start your exercising; you’ll see major changes in your health and benefits to have the physical activities.
However, you must be having a strong attachment with your bed but slowly and gradually your bed itself forces you to do the workout. To get practicing exercise in your routine takes a lot of determination and effort and sticking to it for a long time requires discipline. But once you become habitual of exercising, there is no one power who can stop you from getting into shape.
If you’re thinking how to start exercising when you’re out of shape but don’t know where to begin then this blog will help you to an extent. Let’s begin exercise to get your body into shape.
First and foremost thing to understand is Why Exercise Is Important–
You often see your mother, grandmother or grandfather walking and stretching their body in the morning and also asking you to do the same. Yes, it is all because exercising has great health benefits and it significantly improves your health. Regular exercise helps you to feel better and even add years to your age. The benefits of exercise are hard to ignore. Although the benefits of exercise can’t be shown on the spot as it protects you invisibly or sometimes later. From maintaining weight to build your muscle mass, from reducing the risk of chronic disease to enhancing your sex life, all you need to know that exercise can lift your body and revamp your mood.
In addition to this, an exercise can do multiple things for you like it can boost up your mental health, build your muscular mass, add the flexibility of your body, ameliorate your mood, enhance your sex life and even help you to sleep better.
On a clear note, exercise is powerful and can change your life.
Now coming towards the predominant point, How To Start Exercising? What are the main points you need to consider before starting exercise and what schedule you need to follow?
Examine your health
Exercise needs stamina and it is important to consult with your doctor before you start to exercise if you are suffering from any disease. Most importantly, this is particularly for those who are not used to strenuous physical activities or this is your first time to do exercise or you are aged 45 and over. A simple checkup can detect any health issues of your body that could put you at risk of an injury during practicing exercise. Moreover, it can also help you to optimize the limits of your body, how much exercise can you perform in a day and accordingly your personal trainer will create a diet and exercise chart for you.
Follow your schedule and set your goals
To get better results and an energetic body, you need to do it in routine, try to create a plan that includes attainable steps and goals. Whether this is your first time or you’re practicing from a young age, only continuity in exercise can give you benefits. Once you start with an easy plan, you can continue and increase your steps and rounds of sets with ease.
For instance, if you are planning for running and a goal to run at least five kilometers per day, then you can build a plan accordingly and include the short-run initially. Once you are able to finish short runs, slow and gradually you can increase your distance and one day you will be able to complete your five kilometers soon.
Starting with small goals is the rule to get success in your exercise goals. It will not only increase the chances of success but it will also keep you motivated every step of the way.
Make exercise your cup of tea
Another key point to get success in exercise is to get stuck to your routine. It doesn’t seem easy but you have to make it your cup of tea. Once you get familiar and fall in love with your exercise then none could stop you from doing it. Studies concluded that replacing unhealthy behavior with healthy habits is a great approach to maintaining it in the long term. Additionally, making a schedule or exercise at the time every day is a good way to make it your routine for last. It is also suggested that if you can’t do exercise regularly, performing it 3 times a week also works the same.
Now the question is How Much Exercise You Should Perform?
If you are willing to keep yourself active, you don’t need to be an athlete performer or to do hours of practice. One of the sports medicine colleges recommended that a human body required 150 minutes of moderate aerobic exercise per week and these 150 minutes can be configured in any way you want. Like you can do 30 minutes workout for 5 days a week or 20 minutes workout per day a week or you can also prefer 50 minutes workout 3 days a week.
Eventually, it is important to mention again to start your exercise slowly and increase the intensity gradually. Nevertheless, a small amount of physical activity is needed daily to build your fitness level up.
Also, suggesting not performing exercise when you are sick or suffering from severe health issues. Additionally, exercising too much can also weaken your immune system and consume a lot of stamina. It may also increase the risk of heart disease, hormonal imbalance, depressed mood, and chronic fatigue.
Key Tips For Beginners
1. Stay hydrated
While doing exercise, keeping your body hydrated is the key component. Exercise requires a lot of stamina, so throughout the day, it is essential to keep your body hydrated with various fluids like juice, milk, water, etc. Water or other energy drinks are important for maintaining optimal performance, especially when exercising. Also, keeping hydrated your body while workout can help you to recover the lost stamina and get you ready for the next step of your training session. So never ignore water or energy drinks to maintain the energy level of your body and stay energetic.
Warm-up before a workout is too important as it gets you ready for strenuous exercise and also prevents injuries and improves your performance. It also enhances the flexibility of the body and reduces the soreness after a workout. All you need to do is start your exercise with some simple aerobics like side bending, skipping, leg kicks, walking lunges, etc.
3. Optimize your nutrition
Taking a regular diet is very important when it comes to supporting your fitness program. The exercise required a lot of stamina which can be consumed through a properly balanced diet. Be sure to consume a balanced diet while performing strenuous exercise to support an exercise program. All foods are necessary to sustain good energy levels like proteins improve muscle recovery after exercise, carbs are particularly important to fuel your muscles before exercise.
4. Calm down
Like warm-up is important when you start your exercise, cooling down your body is also important because it helps your body to return to its normal state. After completing one session, always take two minutes rest to cool down your body that helps to normalize your blood circulation and breathing pattern.
Also, never end your exercise immediately, always slows down your speed then take it to end. For example, if you are performing a treadmill at high speed, never end up with zero. Decrease your speed slowly and gradually and then comes to finish, it will help you to cool down your body temperature, normal your blood circulation & your breathing and also prevent serious injuries. Another example is, walk before you stop running.
5. Listen to your body
If you’re not used to working out every day, listen to your mind. In all, if you feel pain and discomfort while exercising, stop immediately. Continuing in pain is not a good idea as it causes injury or serious health issues. Always do exercise when you feel fit and energetic. Taking time to boost up your body is a good idea and also helps to progress your fitness program. So whenever you feel uneasy and complicated while exercising, listen to your mind immediately and stop exercising.
Last But Not The Least, How To Get Motivated?
The key to staying motivated and making exercise your habit is to have fun while doing it. Don’t ever take it as your burden and treat it as a part of your schedule. Like you can play loud music and strive to mix up your activities while performing. To make exercise your habit, join Gym or Yoga classes so that you will get motivation from your peer members and you will also enjoy it.
In the end, tracking your progress timely, such as noticing your running time, logging weight lifting, means your personal records help you to keep you motivated.
However, starting a new routine in your life could be a challenging task, but in the end, the objective can help you somewhere, undoubtedly.
To keep your body fit and healthy is necessary and for this exercise is the most ideal way. There are various exercises that can be performed at home, park, and gym easily to choose from. It’s all depending on the capacity how much you can perform. Start from slowly, build up your fitness level and let your body rest from time to time and end with staying healthy.
Keep tracking your progress and get motivated by your own progress. Your eating habit, balanced diet and keep yourself hydrated regularly is also important for better performance.
So what are you waiting for? Start exercise today and double your age!
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