If you start exercising regularly, it is among the most beneficial things you can accomplish for your overall health.
But incorporating it into your daily routine and staying with it will require a lot of determination and discipline. Specific methods can help you to keep going.
If you regularly start exercising, you’ll notice and feel its positive effects on your body and overall health in no time.
Suppose you’re considering starting an exercise but aren’t sure how this article is ideal. This article will provide you with everything you need to know when starting and staying with a program.
Table of Contents
Why Should You Start Exercising?
Regular exercise has been found to significantly improve your health ( 1Trusted Source).
Its main benefits are helping you maintain and achieve an ideal body weight and amount of muscle mass and decreasing your risk of developing chronic illnesses (2Trusted Source 3Trusted Source, 4 5TrustedSource).
Furthermore, research has proven that exercising can boost your mood, improve your mental health, assist you in resting better, and may even improve the quality of your sex ( 6Trusted Source, 7Trusted Source, 8).
But that’s not all. It also helps you keep your energy levels high ( 9Trusted Source).
In the end, exercise is effective and can improve your quality of life.
Exercise can improve mental performance, lower your risk of developing chronic illness and control your weight.
Exercises of all kinds are Common
There is a variety of exercises, which include:
- Aerobic. The foundation of any fitness regimen must incorporate some constant movement. Examples include running, swimming, and dancing.
- Strength. These exercises help to increase strength and muscle power. Examples include plyometrics, strength training, resistance weightlifting, sprinting, and sprinting.
- Calisthenics. These moves are typically performed with no gym equipment and use large muscles. They’re performed at a moderate aerobic rate. Examples include situps, lunges, as well as pushups and pullups.
- Hi-intensity Interval Training (HIIT). This type of workout consists of repeated short bursts of intense exercise, then low-intensity exercise or time-outs.
- The Boot Camps are HTML0-based. These are timed-based high-intensity circuits that combine resistance and aerobic exercises.
- Stability or balance. These exercises are specifically designed to strengthen muscles and enhance the coordination of the body. Examples include Pilates yoga, Tai Chi poses, and core-strengthening workouts.
- Flexibility. These exercises can help improve muscle recovery, keep the range of motion and help prevent injuries. Examples include yoga or exercise routines that involve stretching and strengthening muscles.
The above activities can be performed separately or together. It is essential to find what works for you and enjoy yourself doing it.
The most popular types of exercise are callisthenics, strength, aerobics, HIIT, and boot camp, in addition to flexibility and stability. They can be done separately or together.
How to Start Exercising?
It’s essential to consider some things before beginning your new exercise routine.
Examine your health
You must speak with your physician and obtain an exam for your physical health before beginning an exercise program.
This is crucial for people new to intense and rigorous physical activity.
A quick checkup is an excellent way to identify any health conditions or health issues which could make you susceptible to an injury while exercising.
It will also allow you to maximize your workout, which makes the process more accessible, and your trainer should you decide to collaborate with one, to recognize your limitations and devise a fitness plan specifically tailored to your requirements.
Create a strategy and establish reasonable goals.
If you begin exercising regularly, you should develop a strategy with achievable steps and objectives.
One method to achieve this is, to begin with an easy plan. After that, you can build on this plan to increase your fitness.
If, for instance, you aim to finish the 5km run, then you could begin with an outline incorporating shorter runs.
After you’ve completed the short runs, you can gradually increase your distance till you can complete 5 miles in one go.
Setting small, achievable goals can increase your chances of success and keep you on track.
Before you begin working out, make sure you have a checkup on your health and create a plan that includes realistic goals. You can make exercising a habit by making it part of your routine.
It’s a good idea to make it a habit.
Another important aspect of exercising success is sticking to your exercise routine.
It’s simpler for people to stick to their exercise routine over the long run if they commit to it and keep it up frequently ( 9Trusted Source).
A study review found that replacing a bad habit with a healthier routine is an excellent strategy to sustain it in the long run ( 9Trusted Source).
Also, creating a schedule or working out daily at the same time each day is a great way to maintain your regimen and ensure it will last.
For example, you could establish a routine for exercise by arranging to exercise at night after work or early in the morning. It is essential to pick the time that is most suitable for you.
The recommended minimum amount of exercise is 150 minutes every week. It is nevertheless crucial to begin gradually and let your body relax occasionally.
1-week sample exercise program
Below is a simple-to-follow one-week workout program that doesn’t require equipment and can take only 30-45 minutes daily to finish.
The program can be adapted according to your fitness level and as demanding as you’d like.
- Monday: 40-minute moderate-pace jog or walk.
- Tuesday: Rest day.
- Wednesday: Run briskly for 10 minutes. Follow with the next circuits. Rest for at least 1 minute after each set but not during exercises. Stretch afterwards.
- Circuit 1: Three sets of alternating with 10 lunges for each leg 10, pushups 10, 10- situps
- Circuit 2: Three sets of alternating 10- chair-dips 10, 10 jumping Jacks 10, 10- air squats
The one-week plan above is a basic example to help you get going. For more ideas for workouts and plans, take a look at these links:
- 20-minute exercise for novices
- 30 exercises to maximize your workout at home to improve your skills
- 6 low-impact exercise routines for 20 to 30 minutes
There are many exercises that you can perform. This is only one of the ways to get you started on your fitness journey.
Here are a few suggestions for newbies
Drinking plenty of fluids all day is crucial to maintaining the healthiest hydration levels.
The replenishment of fluids during exercising is vital to maintain top performance, especially when exercising in extreme heat (10 11, 11Trusted Source).
Furthermore, drinking water following your workout will help you recuperate and help you get ready for your next workout (12 Trusted Sources, 13 Trusted Sources).
Optimize Your Nutrition
You must consume healthy, balanced meals to help support your fitness regimen.
Every food group is necessary to maintain good energy levels and maximize the benefits of your exercise. Carbs are essential since they can help your muscles to recover before exercising (14Trusted sources).
Carbs are essential following training to replenish glycogen storage and aid in an amino acid’s absorption into muscles after a workout. ( 15Trusted Source).
Furthermore, protein helps enhance the recovery of muscles after exercise, repair tissue damage, and help build muscle size ( 16Trusted Source).
Finally, regularly eating healthy fats has proven to assist in the burning of body fat, preserve muscles’ energy levels during training, and help keep your energy up more ( 14Trusted Source ).
Click on these links for additional information on pre-workout nutrition and post-workout nutrition.
It’s crucial to warm up before your exercise. This can prevent injuries and enhance your athletic performance.
It may also increase your flexibility and decrease soreness after a workout. ( 18Trusted Source).
Start your workout with aerobic exercises such as leg kicks, arm swings, or walking lunges.
Alternatively, you can start by warming up with simple exercises you plan to perform. For instance, walk before running.
It is also essential to cool down since it aids your body in getting back to normal.
Spending a few moments to chill will aid in restoring regular breathing patterns and may even decrease the risk of sore muscles (18Trusted Sourceand 19Trusted Source).
Cool-down strategies include walking after aerobic exercises or stretching after resistance exercises.
Pay attention to your body.
You may not be used to exercising each day, but be aware of your limitations.
If you experience discomfort or pain while exercising, you should stop and take a break before you continue. Doing your best to ignore the pain isn’t a great option since it could result in injuries.
Remember that working more and faster does not necessarily mean being more efficient.
Making sure you take your time as you advance through your fitness regimen can help you stick to your fitness routine over the long run and maximize its benefits.
Keep hydrated, eat a balanced, healthy meal, get warm before exercising, then cool down and pay attention to your body.
How to keep focused
The most important thing to keep you engaged and getting into a routine is to enjoy yourself while you’re doing it. This makes it easier not to get sucked into working out.
As with the exercise routine you have seen above, you can combine different activities and keep them enjoyable.
If you’re capable of and are interested in joining an exercise class or taking an online fitness class such as yoga or Pilates, hiring a personal trainer or participating in group sports is a great idea to boost motivation and pleasure ( 19Trusted Source).
Training in an entire group or with a buddy will help you stay accountable and encourage you to continue your workout routine.
In addition, keeping track of your progress, like keeping track of your weightlifting intensity or recording your running times, will help you stay focused on improving your record.
To keep your motivation up to keep it up, you can try mixing your workout routine or joining a gym, or playing an organized sport. Make sure you keep track of your performance.
Beginning a new exercise program can be a challenge. But, setting realistic goals can assist you in maintaining an exercise routine over the long run.
There are numerous types of exercise you can pick from. Choose a few that are suitable for you. Be sure to change them regularly.
The idea is to begin slowly, then increase your fitness level and let your body take a break occasionally to prevent injuries.
Tracking your progress or enrolling in an online class are two examples of actions to aid you in staying engaged and accomplishing your goals.
It’s equally important to consume nutritiously, drink plenty of water regularly, and consult your physician to keep track of your health.
What are you wasting time on? Get moving today!
Read More: The Top 12 Benefits of Swimming