Are you new to working out? Or just thinking about starting a workout routine?
Well, first of all, congratulations! Deciding to be fit and active is an incredible first step towards cashing all the wonderful benefits of exercise, right from better health and improved body to overall higher confidence level.
Exercising regularly is the best thing you can give yourself. But after deciding to work out, you may feel things getting a little overwhelming. So, to make things a little easier and your fitness journey a smooth one, we have these 5 must-know beginner workout tips. Follow them in your fitness regimen for more effectiveness and success!
Start slow with breaks in-between
If you are just starting your fitness journey, don’t overdo it! Beginners, who are new to workouts, often tend to hit the gym every single day. However, by not providing adequate rest to your body, you can do more harm than good.
So, it’s best to start with 2-3 days a week with breaks in between. Also, don’t go for full workout sessions initially. Rather start an at-home workout or private workout session of 30 minutes to prepare your body.
After 3-4 weeks of starting slowly, you can gradually increase by adding another 30 minutes. And you’ll be amazed at how empowered and fit you’ll feel. Additionally, make sure you are working out in the right posture safely and effectively.
It is normal to feel some pain or soreness after workouts. But don’t go for a painkiller because it masks your pain causing you to do some serious damage to your body. Always allow your body to recover naturally.
Set realistic goals and do what you actually like
As a beginner to fitness, you must accept the fact that it takes time to get the desired result. You need to break down your ultimate goal into various small attainable goals to keep yourself motivated along your way.
It’s best for you to find something that you enjoy and make small progressions each day. As we know, consistency gives maximum results, and to be consistent you need to enjoy what you are doing.
That’s why focus just on completing your small daily goal and make a big difference over time. Also, completing your daily goals gives you a morale boost daily.
A mix of aerobic regimen and strength training gives the best results for both bulking up and weight loss. Also, if you don’t like to do running every day, try biking or you could even play your favorite sports like tennis or basketball.
Find your comfort weight and don’t shy away
Seeing all the people lifting and working with heavyweights may seem overwhelming if you are a gym newbie. However, never let yourself be overwhelmed to the point where you directly go for heavyweights. It can lead to serious-lifelong injuries.
Start with the lowest weight and gradually increase it. Try to find the heaviest weight you can comfortably lift and stick with it for a time. Once you get used to it, get ready for adding some more weights.
Also, most beginners often feel confused or shy asking for advice in the gym. Well, it’s perfectly fine even if you’ve walked into the gym for the first time. Everyone was once a beginner, too. And you are likely to have questions as a beginner.
So don’t get afraid of asking people to know about the right way to use a piece of workout equipment, it can save you from hurting yourself. Knowing more about the equipment and their correct use make you confident too.
Warm-up and cool down
Doing warm-up before a workout prevents you from muscle soreness and injuries while also improving your flexibility. Simply start your daily workout with some light exercises like stretching, arm swings, walking lunges, and leg kicks.
Alternatively, warm up by starting with easy movements of the actual exercise that you’ll be doing after, like walking before you start running.
Cooling down is equally important because it helps your body to get back to its normal state. Do a few minutes of cooling down to restore your normal breathing while also reducing the chances of muscle soreness.
Some examples of cool-down practices are slow-walking after a fast aerobic exercise or body stretching after doing strength training.
Eat right and stay hydrated
What you do and how you do is just a small part of fitness as a whole. To get results, what’s more, important is what you eat throughout the day.
To maintain your energy levels you need proper nutrition. Make sure to eat a balanced diet to get the most out of your exercises. However, diet doesn’t always need to be boring.
With a little more creativity, preparations and thoughts, you can still make nutritious and healthy food that tastes great too. Just choose wisely and try to consume food from all food groups.
To start with, add more vegetables and protein (like nuts, eggs, cottage cheese, etc.) to your meal and cut down all the processed food from your diet.
Additionally, maintain your hydration levels by drinking liquids throughout the day. Fluids are essential to maintain optimal performance and improve recovery time. Also, it saves you from heat stress.
Starting an exercise routine as a beginner is challenging. But what’s more, the challenge is to maintain it in the long run. Keep track of your incremental progress to stay motivated mentally and achieve your long-term goals.
There are numerous different physical activities to choose from. Choose a few that suits you and make sure to change them from time to time. Also working out with your friends, family or close ones is a great idea to enjoy exercising and keep yourself going.
Finally, staying dedicated and making workouts a habit is the key to success for beginners. Start slowly, improve your physical fitness level over time, and take rests as often as required to avoid injuries.
Ready to start your fitness journey?
Start it today.