Working out doesn’t mean you need to spend hours at the gym or push yourself to exhaustion. In fact, exercising can be as simple as playing a sport you enjoy or just taking a walk outside.
One of the best ways to start working out is with a plan. This guide will help you get started by breaking down the basics of exercise.
Know Your Limits
Everyone knows that exercise is important to maintaining a healthy lifestyle. However, many people struggle to get into the habit of exercising regularly. Some only last a few weeks before falling out of their routine completely. This is often due to a lack of proper assessment and understanding their body’s limits.
Knowing your limits is important for any activity you take on, including working out. If you’re not sure how hard to push yourself in your workouts, it can lead to injury and burnout. Additionally, you may not be able to tell when you’re tired from the exertion or if something is wrong with your body.
It is possible to sustainably challenge your limits, but you should know when to back off. You don’t want to push yourself so far that you dread your workouts, but you also don’t want to play it safe to the point that you limit your growth.
If you’re new to exercise, it is important to have a plan and set goals that are realistic for your fitness level. This will help you avoid over-training and injuries, which can be a major deterrent for beginners. In addition, it is a good idea to track your progress so that you can see how far you’ve come over time. This will keep you motivated to continue to improve. You can even find beginner-friendly exercise plans online that will help you stay on track.
Know Your Muscles
Muscles are the engine that drives your body to move, lift objects, and pump blood throughout the body which can be done by doing a kettlebell sumo deadlift. As such, it’s important to understand how they function and how to train them. This will help you build stronger muscles and improve your overall health.
While the human body has more than 600 distinct muscles, you don’t need to learn them all to get started with weight training. Instead, focus on the muscle groups that are essential for building a well-rounded physique.
Getting to know your muscles will also give you a better idea of whether or not you’re gaining muscle mass. This is important because it can be hard to tell if you’re working your muscles enough when you’re just starting out. One way to tell is if your strength gains are parallel with the growth of your muscle group, like when you bench press and notice that you can now do more reps than before.
Another way is to check if your muscles are sore after a workout. This is a good indication that you’ve made significant progress because post-workout soreness is the result of your muscles being challenged.
To ensure that you’re building muscle, make sure you’re focusing on both cardio and strength training days. Aim for at least 30 minutes of movement each day, which can include playing a sport you enjoy, taking a walk or a 60-minute class at the gym.
Know Your Equipment
Many people get frustrated when they don’t understand how to use a piece of gym equipment, or feel uncomfortable about doing so in front of other people. This can lead them to give up on their fitness routine altogether, so it’s important for beginners to learn as much as they can about the equipment they’re using before attempting it on their own. It’s also a good idea for newcomers to read consumer ratings and reviews of fitness equipment before making a purchase. This will help them ensure they’re getting a quality product that’s easy to use.
You can find these online or in fitness magazines.
Know Your Goals
When starting a new fitness regimen, it can be hard to know how much progress you’re making. This is why goals are so important! Setting a goal helps you stay on track and motivates you to keep going, even when it’s tough. To set a good goal, try using the SMART method – specific, measurable, attainable, relevant, and time-based.
To start, choose a fitness goal that’s specific to you, such as “I want to work out three to five times per week.” Then, break it down into smaller goals so you can achieve them over time. For example, if your goal is to work out five days a week, you could set the intention of working out twice a week in the first week and then gradually increase your workouts. This method allows you to see your progress and feel confident in your abilities.
Lastly, make sure your goal is measurable and understandable. For example, if your goal is lose weight, measure it with appropriate methods such as bathroom scales or taking your measurements. You can also measure your strength by keeping a training journal or even hiring a personal trainer. Having a well-defined and meaningful goal can be helpful when you’re trying to reach a fitness milestone, like running a marathon or lifting heavy weights for the first time. It’ll help you block out the voices telling you to give up when your body is tired or life throws you a curve ball!
Know Your Recovery Time
Insufficient recovery time is one of the biggest reasons people struggle to stick with a workout routine and fail to reap the benefits that exercise can bring. Challenging yourself again too soon without letting your body complete the restorative work triggered by the previous workout can result in muscle soreness, decreased performance and even injury.
Recovery times can vary for each person and factors such as your current fitness level, workout history, intensity and frequency, and even your sleep patterns impact the amount of rest you need. The best way to find your window of recovery is by listening to your body and keeping a training log. Taking a day off and prioritizing your sleep each night will help you feel refreshed.
Active recovery is a type of recovery that involves light exercise the day after a hard workout to increase blood flow and help your muscles recover. This might look like a yoga class, walking or swimming. Passive recovery is a more complete cessation from all physical activity and can include lying down to relax or watching TV. Some experts recommend alternating passive and active recovery to maximize the effects of both.
Know Your Hydration
Hydration is one of the most important things to consider when working out. If you aren’t properly hydrated, your body can’t regulate temperature and your muscles can cramp up. So it is essential to stay hydrated before, during and after exercise.
There are multiple factors that can affect how much water you need to drink during a workout, including your weight, sweat rate and the weather. It is recommended that you drink about 16 to 32 ounces of fluid before your workout. It’s also recommended to err on the higher side if you’re a heavy sweater, exercising in hot weather or at altitude and/or training for a long-duration activity.
A great way to keep track of your hydration levels is by checking the color of your urine. As you become more dehydrated, your urine will begin to turn darker. This is a good indicator that you need to start drinking more water.
Another helpful tool for calculating your hydration needs is to weigh yourself before and after exercise. For every pound of lost fluids, your body should be replenished with one pint of water. To make sure you’re getting enough fluids, try to consume a beverage every 3 hours. Setting reminders on your phone can help you remember to drink water throughout the day. Also, try to choose a beverage that has some electrolytes in it like a sports drink. This will help you absorb the fluids faster and get your energy back after a workout.
