People want simple things and they want them fast. So here are some easy steps to ease into starting a workout routine. If you’re new to exercise, this beginners guide to exercise will help you get started on the right foot, and give you insight into all the basic knowledge of starting your workout routine.
But first, let’s look at what exercising really means and the benefits of exercise.
What is exercise?
You’ve probably heard the term “exercise” before. You might even know that exercise is something you should do to be healthy. But what exactly is it?
In short, exercises are physical activities that you can do to improve your health and fitness. They help increase strength, endurance, and flexibility—and depending on the type of exercise you choose to do (and how often), may also help keep you from getting sick as often or living longer. For example:
- Walking briskly for at least 30 minutes most days will increase your muscle strength and stamina as well as burn more calories than sitting around doing nothing!
- Doing yoga at least twice a week helps reduce stress levels while increasing strength and flexibility in your muscles—which helps prevent injuries when playing sports!
Why you should Exercise
Whether you’re just beginning your fitness journey or have been at it for years, there are a few reasons why exercising should be a part of your life:
- Exercise is important for your overall health. It helps you maintain a healthy weight, burn calories, and build and maintain healthy bones, muscles and joints.
- Exercise helps prevent heart disease by lowering blood pressure levels and improving circulation. Regularly exercising can also help to lower cholesterol levels in the blood which may reduce your risk of heart disease or stroke.
- Exercising regularly can also help manage other health conditions such as diabetes mellitus type 2 (high sugar level), high cholesterol levels in the blood (hyperlipidemia), and osteoporosis (weakening of bones).
- See more
No matter how crazy life gets always find the time to get involved in some physical activity.
Alrighty! Enough talk and let’s get to it
Beginners guide to exercise
1. Know Your Body Type
Identifying your body type can help you understand your body’s needs, so you can better regulate your diet and exercise.
There are three main body types: ectomorph, mesomorph, and endomorph.
Endomorphs are people whose bodies tend to be rounder and more prone to storing fat. They often have short limbs and a large waist.
Ectomorphs tend to be tall and thin, with long limbs and a small waist.
Mesomorphs are people whose bodies are naturally muscular, lean and athletic looking. While they vary in height, their bodies generally have broad shoulders, narrow hips, and a flat stomach.
To identify which one of these you are, read more…
Do you now know which category fits you best? Great let’s move on to the next step…
2. Don’t set goals that are unrealistic, Commit to a realistic schedule.
It can be easy to be a little overzealous when it comes to setting goals, but it’s important to keep your expectations realistic. If you set a goal that is too ambitious and you don’t achieve it, then that can be more than just a little discouraging—it can also lead to giving up altogether. This is why many experts recommend being realistic about what you can achieve in 3 months or 6 months instead of trying for an entire year right out of the gate (which may seem like forever).
3. Plan Your Workout
Before you start your workout, make sure it’s official. The most important thing for any workout is a proper plan. If you’re serious about getting fit and healthy, make sure to follow the following steps:
- Decide on a schedule (for example: three times per week)
- Find a workout buddy who is also committed to working out regularly
- Track your progress with a fitness tracker or app like “MyFitnessPal” or “Easy Home workout” (which can also be used as a calorie counter) to keep yourself accountable and motivated!
4. Start slow and get progressive from there
A good workout plan is one that is progressive, meaning you start slow and get progressively more challenging as your body gets used to the exercise. Don’t be afraid of a little pain or soreness after an intense workout, it’s normal—and yes, even beneficial!
No pain no Gain -wink-
Also try not to worry about what others are doing when you’re working out. If someone else lifts more weight than you do, don’t compare yourself; if someone else runs farther than you do on a treadmill or jogs faster around the track, don’t compare yourself; if someone else has already been working out for three months and looks leaner than ever before in their life…don’t compare yourself!
5. Keep at it
Don’t give up just because you have a bad day.
I know that sometimes, it’s hard to get motivated. You might feel like skipping your workout or doing fewer reps than you normally would, but don’t let that happen! Instead, focus on the positive aspects of exercise and remember why you’re doing this. Remind yourself why it’s important for your health and well-being.
It happens to all of us: there will be days when the gym is closed or we feel too tired to get kicking at all. Don’t get discouraged if this happens; instead, plan ahead so that days like these aren’t total write-offs. Try waking up earlier than usual so that even if something comes up during the day and keeps you from making it into the gym before work starts at 9am (or whatever), then at least there won’t be any excuses on hand because it was already scheduled out before anything could get in its way! Or maybe figure out what time works best for fitting in those workouts around other responsibilities—after work? In place of another activity (like TV)? Whatever works for YOU!
6. Be flexible and experiment
You may want to stick with a particular routine maybe something that you’re used to. But over time you may just get bored and tired as your body will get used to a particular set of reps and exercise. So be flexible and experiment with your routine to find what works for you.
- Make it fun.
- Find what you like.
- Find what you enjoy.
- Find what you’re good at.
- Find what you’re not good at (and dump it).
7. Always warm up first
The warm-up is a critical component of your exercise routine. It helps increase blood flow to your muscles and prepare them for the workout; it also reduces the risk of injury by preparing your joints and muscles for movement.
For five minutes, perform low-impact activities such as walking or jogging in place. This will help ease any stiffness or soreness in your muscles so that they’re ready to work hard during the rest of the workout.
8. Stay hydrated
If you’re exercising, you need to be hydrated. This is especially true if you are planning to be active for more than an hour or two at a time. And while it may seem like common sense, it can be easy to forget when your mind is focused on the task at hand.
When you work out, you sweat. A lot. And when you sweat, you lose water—which is bad for your body and your performance. That’s why it’s important to stay hydrated while you work out.
You need to make sure that you’re getting enough water by drinking it before and after a workout, but also that your body has enough time to absorb the water before the next time you go in for a workout.
If you’re trying to decide which sports drink is best for your workouts, consider what kind of exercise you want to do. If it’s a high-intensity routine like sprinting or weightlifting, then a carb-based electrolyte sports drink is best. But if it’s something low-intensity like yoga or Pilates, water is fine—and better for the environment!
9. Rest days are just as important as exercise days.
Rest days are just as important as exercise days. Your body needs time to recover and adapt to the stress you put it through. A good rule of thumb is 48 hours between workout days, but this can vary depending on what kind of exercise you do and how often.
If you feel pain, stop the exercise immediately and rest until it goes away.
10. Track Your Progress
- Tracking your progress is the best way to keep yourself motivated and on track. There are many ways to do this, so feel free to use whatever works best for you.
- You can use a journal or diary (physical or digital), an app like “Home Workout”, or a smart fitness watch that will keep track of your data for you automatically.
- Once you’ve got all your information organised in one place, set goals that are specific enough that they’re achievable but challenging enough so that they remain exciting and motivating! Then apply the same principles used above by writing them down somewhere visible so that they’re always there as reminders of why us all need to be healthy!
11. Don’t focus on how you look, but instead how you feel
Don’t focus on how you look, but instead how you feel once completed.
You will never be perfect at anything(no one is), so don’t try to be.
If you are just starting out, start small and work your way up over time.
Don’t give up! Even if it is hard at first, keep practicing and eventually it will get easier for you as your body gets used to it.
12. Don’t compare yourself to others or be competitive with others.
You might have heard the expression, “compare and despair.” It describes how we often compare ourselves to others and feel bad about ourselves as a result. This is especially true when you start exercising, because there are so many people out there who are better than you at it. You may see people running around their neighborhood or playing a sport with ease, while your body feels like a rusty wreck of aches and pains after just one day on the treadmill or joining a roadwork group.
You should not be comparing yourself to others in an exercise class or gym setting. When starting out, focus on your own improvement instead of trying to match up with someone else’s fitness level—even if they say they just started!
Your progress is yours alone, so enjoy it without worrying about whether anyone else is doing better than you are right now; chances are that they’re not!
13. Work out with a friend or in a group.
Workout buddies are a great way to keep your motivation up and stay on track. Having someone to look forward to working out with will help you stick to your plan, because you don’t want to let them down (or be the one who doesn’t show up).
You can meet up with friends after work or school, or arrange something in advance if they have the same schedule as you do. You can also post on social media about wanting a workout buddy or join an online forum where people share their workouts plans and tips for exercising together.
If possible, try not to make excuses for not being able to work out because it will get easier as time goes by!
14. Don’t be scared of a little pain Or Soreness
Don’t be scared of a little pain or soreness. This is good, it means your muscles are getting stronger and developing. It also means you are pushing yourself harder than you may have in the past—which is great!
That said, don’t push yourself too hard. Listen to your body and know your limits. If something feels off, take a break from training for a few days or until it gets better—even if that means taking an extra day of rest from the gym or your home routine or skipping one workout per week.
If you overtrain this can lead to burnout and injury which can keep you sidelined longer than expected while recovering from an injury; so staying positive is key when starting any new program!
The beginning of anything is always the hardest. Whether it be love, a career, or even a hobby. You have to know what you’re doing, which direction to go towards, and how to keep yourself motivated.
Exercise is no different really. You have to know what you want to get out of it, and how you go about doing it. And like most things in life, it’s not rocket science. It can be that simple, but like any other thing in life, it’s easier said than done.
Hopefully, the above list provides you with an easy way to get started, follow them and get out there and start exercising today.
Stay fit Stay Healthy!
Great blog post! I love exercise. I struggle most with hydration.
Thank you Marie. As for your hydration, have a big chunk of water or sport drink 10-15 mins before you start your workout. And have it close so that you can see it as you go.
That way anytime your body tells you need to hydrate you know it’s just within an arms reach.