We requested our fitness experts to put collectively a compact list of do’s and don’ts for every beginner to follow. So for these of you who have taken that healthy resolution to get off the couch and start exercising, we are saying, Bravo! You could have taken step one towards a healthier mind, body and spirit.
A number of questions, doubts will creep into your head… How lengthy should I workout? Do I have to workout every single day? So we now have put collectively this primary list to set you on the right track. Just apply these fundamental do’s and don’ts in your workout regimen, and enjoy a terrific beginning to this new way of life.
1. Easy Does It
Most consultants say that for beginners, it’s good to start with 2/three days per week, and for at the least half-hour per session. You possibly can then gradually crank it up from there. Do not start with a tricky every day regimen — Easy Does It! Start with 30 minutes of cardio 2/3 occasions a week and strength training once a week. Continue this for 2 to a few months till this regimen becomes an integral part of your every day routine.
2. Warm Up and Stretch
Always, always, warm up first. Take your body via fundamental movements that will loosen and stretch your muscles. This will ensure that your body performs at an optimum level and more necessary, you keep away from injury issues.
3. Don’t Comply with the Identical Set of Exercises
This is a common mistake made by many beginners. Don’t stick to the same set of workouts every day. Combine it up. Alternate between the 3 primary types of train — aerobic, anaerobic and flexibility
Aerobic exercise is exercise which requires the use of oxygen to fuel the body for train demands. This form of exercise is traditionally thought of as cardiovascular exercise, such as running on a treadmill or cycling. Anaerobic exercise is a form of exercise that requires glucose for brief intense workloads. Strength training and sprinting are forms of anaerobic exercise.
4. Weight Training
The good thing about fundamental bodyweight training for novices is that, you possibly can, as a newbie, train from anyplace — even from home. You possibly can even start working out at home with just a basic exercise band. There are excellent YouTube videos with fundamental exercise band workouts. All it’s a must to do is choose and observe one of the better rated videos.
Dumbbells are one other great way of starting fundamental weight training. Compared to barbells, dumbbells look far less intimidating for beginners. Dumbbells also have an added stabilization problem, and level out muscle imbalances fairly easily. for those who want to start weight training with a little more intensity, barbells is certainly the way forward. In case your goal is strength above all else, this is the option that we recommend. Barbells will let you progress clearly and quickly, allowing you to add small increments of weight every week.
5. Give your body adequate recovery time
Take a break, periodically. No pain, no gain. So if you happen to discover your body hurting through the initial phases after you start working out, well, that’s a good sign — you’re on the correct track. But, do not make the mistake of pushing yourself to the limit and never giving your body adequate time to heal and recover. Also keep away from taking painkillers, as they only mask the pain. The best way forward is to let your body recover naturally