We asked our fitness experts to gather a compact list of do’s and don’ts for every beginner to follow. So for those who’ve taken that healthy choice to get off the couch and start exercising, we say, Bravo! You’ve taken the first step towards a healthier mind, body and spirit.
A number of questions, doubts will creep into your mind… How long should I work out? Do I need to workout every day? So we have put together this basic list to set you on the right path. Just apply these fundamental do’s and don’ts in your fitness regimen, and enjoy a great beginning to this new way of life.
Easy Does It
Most experts say that for beginners, it’s great to start with 2/3 days weekly, and for at least 30 minutes per session. You can then gradually crank it up from there. Don’t start with a tough daily regimen – Easy Does It! Start with 30 minutes of cardio 2/3 times a week and strength training once per week. Continue this for two to three months until this regimen becomes an integral part of your daily routine.
Always, always, warm up first. Take your body through fundamental movements that will loosen and stretch your muscles. This will ensure that your body performs at an optimum level and more important, you avoid injury difficulties.
This is a frequent mistake made by many novices. Do not adhere to the identical set of exercises every day. Alternate between the 3 main types of exercise – aerobic, anaerobic and flexibility
Aerobic exercise is exercise that requires the use of oxygen to fuel the body for exercise requirements. This form of exercise is traditionally thought of as aerobic exercise, like running on a treadmill or Animal Pros. Anaerobic exercise is a type of exercise that requires glucose for short intense workloads. Strength training and sprinting are forms of anaerobic exercise.
The excellent thing about basic bodyweight training for beginners is that, you can, as a newcomer, train from anywhere – even from home. You can even begin working out at home with just a simple exercise band. You will find excellent YouTube videos with fundamental exercise group workouts. All you have to do is choose and follow one of the better rated movies.
Dumbbells are another wonderful method of starting basic weight training. Compared to barbells, dumbbells seem far less intimidating for beginners. Dumbbells also have an added stabilization challenge, and point out muscle imbalances pretty easily. For those who would like to begin weight training with a bit more intensity, barbells is certainly the way forward. If your goal is strength above all else, this is the alternative that we recommend. Barbells allow you to progress clearly and quickly, allowing you to add small increments of weight every week.
Give your body sufficient recovery time
Have a break, periodically. No pain, no gain. So if you find your body damaging during the initial stages after you start working out, well, that’s a fantastic sign – you’re on the right track. But, don’t make the mistake of pushing yourself to the limit and not giving your body sufficient time to heal and recover. Also avoid taking painkillers, as they only mask the pain. The best way forward would be to let your body recover naturally
If you don’t give your body time to heal and repair itself, your performance will return and you will enter a vicious cycle in which you never completely recover. And if you’re sore after a workout, that is good (unless it hurts too much). Don’t rush to take a painkiller, because that can mask pain and cause you to do real damage to your body. Let yourself recover naturally.