Our fitness gurus were tasked with compiling a concise list of dos and don'ts for every newbie to follow. So, congratulations to those of you who have made the healthy decision to get off the sofa and start exercising! You've already taken the first step toward a more balanced mind, body, and spirit.
Many doubts and queries will arise in your mind... I'm not sure how long I should work out. Is it necessary for me to exercise every day? As a result, we've compiled this basic checklist to get you started. Simply incorporate these fundamental do's and don'ts into your training routine, and you'll have a fantastic start to this new way of life.
1. It Is Simple
Most experts recommend that novices begin with two or three sessions per week, each lasting at least 30 minutes. From there, you can progressively increase the volume. Start with a simple daily routine - Easy Does It! Begin with 30 minutes of cardio two or three times a week, followed by weight training once a week. Continue this regimen for two to three months, or until it becomes a natural part of your everyday routine.
2. Stretch and warm up
always, always, always Move your body in simple movements to loosen and stretch your muscles. This will ensure that your body functions at its best and, more importantly, that you avoid harm.
3. Don't do the same exercises again and over.
This is a common blunder made by newcomers. Don't do the same fitness routine every day. Mix things up a little. Alternate between the three major types of exercise: aerobic, anaerobic, and flexibility exercises.
Aerobic exercise is any activity that requires the utilization of oxygen to feed the body in order to meet the demands of the workout. Cardiovascular exercise, such as treadmill running or cycling, is generally associated with this type of exercise. Anaerobic exercise is a type of short-duration, high-intensity exercise that requires glucose. Anaerobic exercise includes things like strength training and sprinting.
4. Weightlifting
The beauty of simple bodyweight exercise for beginners is that you can train from anywhere, including your own house. With just a basic exercise band, you may begin working out at home. Basic exercise band workouts can be found on YouTube in a variety of formats. All you have to do is pick one of the higher-rated movies and watch it.
Dumbbells are another excellent technique to get started with basic weightlifting. Dumbbells appear to be significantly less scary for beginners than barbells. Dumbbells provide an additional stabilizing difficulty and can immediately reveal muscle imbalances. Barbells are the way to go for individuals who want to start weight training with a little more intensity. This is the option we recommend if you want to focus on strength above anything else. With barbells, you can see your progress clearly and fast, adding tiny increments of weight each week.
5. Allow enough time for your body to heal.
Periodically, take a rest. There is no gain without pain. So, if your body hurts when you first start working out, that's a good sign that you're on the correct course. However, don't make the mistake of pushing yourself too hard and not giving your body enough time to recuperate and repair. Painkillers should also be avoided because they just mask the agony. The best course of action is to let your body to heal naturally.
If you do not let your body to heal and restore itself, your performance will suffer, and you will become trapped in a vicious cycle from which you will never fully recover. It's also a positive sign if you're sore after an exercise (unless it hurts too much). Do not rush to take a pain reliever, since this might hide pain and do serious harm to your body. Allow yourself to heal organically.
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