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🏥 How to Start Exercising: A Beginners Guide to Exercising 2021
Exercising regularly is one of the best things that can be done for your health.
Soon after you start exercising, you will see the benefits physical activity can have for your body and wellbeing.
However, the exercise in your routine takes a lot of determination and if you stick to it over the long term you need to be disciplined.
If you're thinking about exercising but don't know where to start, this article is for you. Here is everything you need to know to start a routine and stick with it.
Exercising regularly has been shown to significantly improve your health (1).
Some of the greatest benefits include achieving and maintaining a healthy weight, maintaining muscle mass, and reducing the risk of chronic disease (2, 3, 4, 5).
Plus, research has shown that exercise can lift your mood, improve your mental health, help you sleep better, and even improve your sex life (1, 6, 7, 8).
And that's not all - it can also help you maintain good energy levels (9).
Exercise is powerful and can change your life.
Summary: Exercise can improve mental function, reduce the risk of chronic illness, and help you lose weight.
Common exercise types
There are several types of exercises including:
- Aerobics: Usually the core of any fitness program, it includes periods of continuous exercise. Examples are swimming, running, and dancing.
- Strength: Helps to increase muscle strength and strength. Examples are resistance training, plyometrics, weight lifting, and sprinting.
- Calisthenics: Basic body movements performed without fitness equipment and at a medium aerobic pace. Examples are lunges, sit-ups, push-ups, and pull-ups.
- High intensity interval training (HIIT): Includes repetitions of short, high-intensity workouts followed by low-intensity exercises or rest.
- Bootcamps: Time-based, high-intensity circuits that combine aerobic and resistance exercises.
- Balance or stability: Strengthens the muscles and improves body coordination. Examples include Pilates, Tai Chi poses, and core strengthening exercises.
- Flexibility: Promotes muscle recovery, maintains range of motion and prevents injuries. Examples of this are yoga or individual muscle stretching movements.
The above activities can be carried out individually or in combination. The most important thing is to do what suits you best and have fun with it.
Summary: Common sports include aerobics, weight training, calisthenics, HIIT, boot camps, flexibility and stability, and you can do them individually or in combination.
Here's how to start
Before starting any exercise routine, there are a few things to keep in mind.
1. Check your health
It is important to consult your doctor and do a physical exam before starting any exercise routine.
This is especially important for those who are not used to strenuous physical activity, as well as for those over the age of 45.
Early examination can identify health problems or conditions that could expose you to injury while exercising.
It can also help you optimize your workouts, making it easier for you and your personal trainer to understand your limits and create a training plan that is tailored to your specific needs.
2. Plan and set realistic goals
Once you decide to start exercising regularly, try to create a plan that includes achievable steps and goals.
One way to do this is to start with a plan of simple steps. Then you can build on that as your fitness level improves.
For example, if you want to finish a three-mile run, you can start with a plan with shorter run times.
Once you are able to complete those short runs, increase the distance until you can ride the full five kilometers continuously.
Starting with small goals not only increases your chances of success, but also keeps you in the loop as you move forward.
3. Make it a habit
Another important component of exercise success is sticking to your routine.
It seems easier for people to stick to an exercise routine in the long run if they make it a habit and do it regularly (10).
A review of the studies found that replacing an unhealthy behavior with a new healthy habit is a good approach to maintaining it over the long term (10).
In addition, you can schedule or exercise at the same time each day to keep your routine up and running.
For example, you can make a habit of exercising every day after work.
Summary: Before you start exercising, you should do a health check-up and create a plan with realistic goals. Then make exercise a habit by incorporating it into your daily routine.
How Much Exercise Should You Do?
You don't have to be a competitive athlete or train for hours to start exercising.
The American College of Sports Medicine's current physical activity recommendations include at least 150 minutes of moderate aerobic exercise per week (11, 12).
These 150 minutes can be configured as required. For example, you can do a 30-minute workout five times a week or a 35- to 40-minute workout every other day.
However, recent studies have shown that incorporating this minimum requirement into one or two workouts per week can be just as beneficial as spreading the sessions throughout the week (12).
Overall, it's important to start slowly and increase the intensity as you increase your fitness level.
Finally, while a daily amount of physical activity is required for good health, it is also important for your body to be able to rest.
Failure to recover your body from the stress of exercising increases the risk of injuries such as muscle strains and stress fractures, which can lead to overtraining syndrome (OTS).
Too much exercise can also weaken the immune system and increase the risk of infection, hormonal imbalances, depression, and chronic fatigue (13, 14, 15).
Summary: The minimum recommendation for training is at least 150 minutes per week. However, it is important to start slowly and let the body rest from time to time.
One week sample exercise program
Below is an easy-to-follow, week-long exercise program that requires no equipment and only takes 30-45 minutes a day.
This program can be tailored to your fitness level and made as challenging as you want.
Monday: 40-minute jogging or brisk walk.
Tuesday: Rest day.
Wednesday: Walk briskly for 10 minutes. Then complete the following circuits and hold for 1 minute. after each set, but not between exercises. After that, expand.
- Circuit # 1: 3 sets of alternating 10 lunges for each leg, 10 pushups, 10 sit-ups
- Circuit # 2: 3 sets of alternating 10 chair dips, 10 jumping jacks, 10 air squats> Thursday:
Rest day. Friday:
30-minute bike ride or medium-speed jog. Saturday:
Rest day. Sunday:
Run, jog, or run for 40 minutes. The week-long program above is just a simple example to get you started. You can find more training ideas and plans under the following links:
9 Quick Full Body Workouts You Can Do Anywhere (No Equipment Required)
- Training plans for specific body parts and for different skill levels
- 7 beginner workouts for different goals and body parts
- Workouts for your specific body type
There are a variety of exercises you can do and the above plan is just an example to help you exercise. A few tips for beginners
1. Stay hydrated
To maintain fluid balance, it is important to drink fluids throughout the day.
Topping up fluids during exercise is important to ensure optimal performance, especially at high temperatures (16, 17).
Additionally, post-workout hydration can help you recover and prepare you for your next workout (18, 19).
2. Optimize Your Nutrition
Be sure to consume a balanced diet to aid your fitness program.
All food groups are necessary to maintain healthy energy levels and get the most out of your workout. Carbohydrates are especially important as they can fuel your muscles before a workout (20).
Carbohydrates are also important after exercise to replenish glycogen stores and help your muscles absorb amino acids during the recovery period (17).
In addition, protein improves muscle regeneration after exercise, repairs tissue damage, and builds muscle mass (17, 18).
Finally, consuming healthy fats on a regular basis has been shown to help burn body fat and maintain muscle fuel during exercise, so that your energies last longer (20).
Click these links for more information on pre-workout and post-workout nutrition.
3. Warm up
It is important to warm up before exercising. This can prevent injuries and improve your athletic performance (21, 22).
It can also improve your flexibility and relieve pain after a workout (22).
Simply start your workout with aerobic exercises like arm swings, kicks, and walking lunges.
Alternatively, you can warm up by lightly doing the exercises that you plan on doing. For example, run before you run.
4. Cool down
Cooling down is also important as it will help your body return to its normal state.
Taking a few minutes to cool down can help restore normal blood circulation and breathing, and even reduce the chance of muscle soreness (22, 23).
Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.
5. Listen to your body
If you're not used to exercising every day, watch your limits.
If you experience pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea as it can lead to injury.
Also, keep in mind that training harder and faster isn't necessarily better.
Taking the time to improve your fitness regimen will help you stick with your routine for the long term and get the most of it.
Be sure to stay hydrated, eat a balanced diet, warm up before exercise, cool down afterwards and listen to your body. Stay motivated
The key to motivation and exercise is having fun doing it. So you can't be afraid of having to exercise.
Like the exercise program pictured above, you can mix up activities while having fun.
Joining a gym or a group fitness class such as yoga or pilates, hiring a personal trainer or doing sports team are also good ideas to increase motivation and joy (24).
Working as a group or with a friend can also help maintain accountability and motivate you to keep up with your good work.
You can also track your progress, for example by logging your weight or recording your running times. This will keep you motivated to improve your personal information.
To keep your motivation up, mix up your workouts, join a gym or team sport, and track your progress. The bottom line
Starting a new exercise routine can be challenging. However, if you have real goals, you can get a fitness program in the long run.
There are many different types of physical activity to choose from. Find a few that work for you and be sure to vary them occasionally.
The goal is to start slowly, building your fitness level and allowing your body to rest from time to time to avoid injury.
Keeping track of your progress or joining a fitness group can help you stay motivated and achieve your goals. It's also important to eat a healthy diet and hydrate regularly.
What are you waiting for? Start Exercising Today!
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