Published July 25, 2022, 8:35 a.m. by None
As a beginner in fitness you need to know that keeping fit comes with a lot of responsibilities and you need to consider some factors before getting started, these factors includes;Know your Health Status: It is important to know your health status before starting an exercise. Go for checkup to know if you have any injury or a medical condition. Also, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance. Consistency: Be consistent, result comes through regular and consistent activity. Determination: You need to keep your motivation up and follow a routine that will get you to your fitness goals. It is all about time and perseverance. It might take months to see the results you are seeking, but you need to work hard and stand your ground if you want to reach the finish line. Hard work and dedication will get you there eventually. Patience: Patience is the key when starting on a fitness journey because we will not see instant results, which can be discouraging at times. It is almost always the reason why people give up on their fitness goals halfway.Tips for BeginnersStart slowly and build gradually“Start low and go slow,” Dr. Higgins said. The current recommendation is 2-3 days per week, for at least 30 minutes per day. But for someone who is just starting out, we recommend that they start at 1-2 days per week and ramp it up from there.Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.Set realistic goals/RoutineYour goals must be time specific, achievable and more importantly you must reassess your progress regularly. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would have any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.Healthy DietEat before and after every session of workout. Eating a balanced diet will make you feel energetic and active. Eating all the nutrients which come from fruits, vegetables, meats, beans, nuts, legumes, seeds, etc., will give you more promising results than crash diets.Avoid DehydrationDrink water before and after each session of exercise, Whether you are about to work out, run, ski or swim, you should drink at least 2 glasses of water 2 hours before training. During physical activity, try to drink 100 -150ml of liquid every 15 – 20 minutes. It will help you to keep muscles hydrated and to reduce tiredness feeling. People who have more salty sweat, should hydrate body with combination of pure water together with sport drinks during and after exercising to avoid hyponatremia (low sodium level in blood as a result of excessive water). Know when to stretchStretching right before a workout may seem like the best thing to do, but you might be putting yourself at risk of injury. After you warm up, you should stretch your muscles and hold it for about 15 seconds, You are less likely to injure yourself when you’re stretching if your muscles are already a little warmed up.Use proper equipmentStart with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive. Make sure to use the appropriate equipment. You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.Mix it upWhether you’re going for weight loss or bulking up, a mixed regimen of aerobic and strength training is the best way to achieve the body you want. But even within those categories, don’t stick to the same exercises every day, Higgins said.“Don’t go running every day,” he said. “It’ll get boring and you’ll get to a point where you don’t enjoy it anymore. Try biking, or the elliptical or whatever you enjoy most. If you like to play basketball or tennis, do that, because you’re more likely to stick to something you enjoy.Know when to stopWhen people start out, they are often overzealous and try to get to the gym every day. However, by not letting your body rest, you can be doing much more harm than good. If you don’t give your body time to heal and repair itself, your performance will go down and you’ll get into a vicious cycle where you never fully recover, And if you’re sore after a workout, that’s good unless it hurts too much.It is normal to have pain and soreness after exercise, Don’t run to take a painkiller, because that can mask pain and cause you to do real damage to your body. Let yourself recover naturally.Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.Listen to your body If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard. Take a step at a time, don’t overwork yourself.Monitor your ProgressRetake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.If you lose motivation, set new goals or try a new activity.Remember, it’s about the progress you make and not a race against time. Be mindful about how much your body can endure. If you need articles on how to stay fit and healthy check out our website www.taonethealth.com
