How to Start Exercising: A Beginner’s Guide to Working Out
Regular exercise is one of the best things you can do for your health. However, working it into your routine and sticking with it can take some determination and discipline. Certain strategies can help you keep it up. If you exercise regularly, you’ll begin to see and feel the benefits it can have on your body and well-being quickly.
If you’re considering starting to exercise but don’t know where to begin, this article is for you. Here’s all you need to know about starting a routine and sticking to it.
Regular exercise has been shown to improve your health significantly
Its primary benefits include helping you achieve and maintain a healthy body weight and muscle mass and reducing your risk for chronic diseases
Additionally, research has shown that exercise can lift your mood, boost your mental health, help you sleep better, and even enhance your s.e.x. life
And that’s not all. It can also help you maintain good energy levels
In short, exercise is powerful and can help improve your life.
There are various types of exercise, including:
Aerobic. The core of any fitness program should include some form of continuous movement. Examples include swimming, running, and dancing.
Strength. These exercises help increase muscle power and strength. Examples include resistance training, plyometrics, weightlifting, and sprinting.
Calisthenics. These moves are usually performed without gym equipment using large muscle groups. They’re done at a medium aerobic pace. Examples include lunges, situps, pushups, and pullups.
High-intensity interval training (HIIT). This type of exercise includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
Boot camps. These are timed-based, high-intensity circuits that combine aerobic and resistance exercises.
Balance or stability. These exercises are designed to strengthen muscles and improves body coordination. Examples include Pilates, tai chi poses, and core-strengthening exercises.
Flexibility. These types of exercises help muscle recovery, maintain range of motion, and prevent injuries. Examples include yoga or individual muscle-stretch movements.
The activities above can be done individually or combined. The important thing is to do what works best for you and to have fun with it. Common types of exercise include aerobic, strength, calisthenics, HIIT, boot camps, flexibility, and stability. You can do them individually or combined.
How to get started
It’s essential to consider a few things before starting a new workout routine.
1. Check your health
It’s important to consult your healthcare provider and get a physical medical examination before starting an exercise routine.
This is particularly important for those new to strenuous and vigorous physical activities.
An early checkup can detect any health problems or conditions that could put you at risk for an injury during exercise.
It can also help you optimize your workout, making it easier for you and your personal trainer, if you choose to work with one, to understand your limitations and create an exercise plan tailored to your particular needs.
2. Make a plan and set realistic goals
Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.
One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves.
For example, if your goal is to finish a 5-kilometer run, you can start by building a plan that includes shorter runs.
Once you can finish those short runs, increase the distance until you can run the whole 5 kilometers in one session.
Starting with small achievable goals will increase your chances of success and keep you motivated every step of the way. Before you start working out, get a health check-up and make a plan with realistic goals. Then, make exercise a habit by incorporating it into your daily routine.
3. Make it a habit
Another key component of exercise success is to stick to your routine.
It seems to be easier for people to maintain an exercise routine in the long term if they make it a habit and do it regularly (9Trusted Source).
A review of studies concluded that replacing an unhealthy behavior with a new healthier habit is an excellent approach to maintaining it in the long term
Furthermore, making a schedule or exercising at the same time every day are good ways to sustain your routine and make it last.
For example, you can make exercise a habit by planning to work out right after work every day or first thing in the morning. It’s important to choose a time that works best for you.