Written by Suman Sekhar Sarangi
When was the last time you did pushups? Or squats? Or tried any exercise program but quit midway and lost your motivation?
No matter how far you are now from your dream physique, there’s always room for improvement.
❝ It just takes one second to decide you’re worth it, 10 minutes for your first workout, and two weeks to feel a difference.
Exercising regularly is probably the best thing you can do for your health.
However, working out consistently can be quite overwhelming at first, and sticking to it in the long term requires discipline.
If you’ve no idea how to get started, this blog post is for you. Here’s all you need to know before starting a workout regime if you’re a complete beginner.
Ready? Let’s hop into it.
Exercising regularly has shown to have enormous benefits in the long term.
Compelling benefits of Exercising:
● Maintain a healthy body
● Reduce risks of chronic disease (diabetes, heart disease, high blood pressure, etc.)
● Improve your metabolism
● Better mood and mental health
● Balanced energy levels throughout the day
● Helps in maintaining an optimum body weight
Research has shown that exercising regularly can uplift your mood, reduce anxiety, boost your mental health, improve your immunity, and help you sleep better.
Types of Exercise
Some common types of exercise include:
It is one of the best types of exercise to improve your endurance and strengthen your heart muscles. It is of 2 types: Moderate cardio (walking, cycling, jogging) and intense cardio (skipping, running, burpees).
Yoga gives mental balance and emotional stability. It not only makes your body physically strong and healthy but also transforms your mind to look and tackle situations in a different way.
It is a form of exercise which are often performed with minimal equipment, as bodyweight exercises. Examples include pushups, squats, pullups, etc.
4. Strength Training
It increases your strength, muscle mass, and endurance. It includes weights and machines.
5. Flexibility & Mobility It helps in muscle recovery and prevent injury.
To know more about this, click here.
Getting Started: Things to know before-hand
It’s very important to know a few things before starting a workout routine.
1. Check your Health
It’s very important to consult a doctor and get a full-body check-up before starting a workout routine.
A checkup can detect any health problems that could make you vulnerable to injury during training.
It also helps to know your limitations and optimize your workout routine according to your particular needs.
2. Set realistic goals
This is perhaps the most important tip you must know before starting your fitness journey.
Most of us feel lazy and don’t get the motivation to stick to our habits when we’ve no real goals to achieve.
Setting unrealistic goals would lead you to frustration and failure.
Moreover, a study by the National Institute of Aging shows that it’s crucial to set long-term fitness goals and break them down into smaller realistic goals to get results at a faster pace.
P.S. Remember, it didn’t take you a few months to get the physique you’re currently in, so please don’t expect for a quick transformation.
3. Make it a Habit
You see, whatever you may do, creating a ritual for it is very crucial.
Working out once or twice is definitely great, but you won’t see any positive changes in your body and your mind unless you make exercise a priority and a habit.
Building habits, over time, takes time but once you’ve built the habit of working out consistently, you’ll observe that missing them is irritating.
A study concluded that it is easier for people to maintain a workout routine in the long term if they make it a habit and do it daily.
Furthermore, exercising at the same time every day is a great way to sustain a habit and make it last.
4. Eat Clean
80% of how you look is based on what you eat on a daily basis. Eating clean is an important part of your fitness journey.
If you eat dirty, chances are, you will be unhealthy in the long term. To get started, first get rid of processed shit that you’re consuming on a daily basis.
To know what foods to avoid at all costs, check out this article.
Proper nutrition is very crucial for building muscles, losing weight and recovery. Don’t just eat for the sake of its taste, eat food which has some nutritional values.
❝ Whatever you eat in private eventually is what you wear in public. Eat clean, look Lean.
How much exercise do I need?
The American College of Sports Medicine recommends that 150 minutes of moderate-intensity exercise per week has significant health benefits.
For beginners, exercising 3-5 days per week is enough to get started. For example, you can do a 30-minute workout 5 times a week.
However, it’s important to start slowly and gradually increase your intensity as you build your fitness level up.
Word of Caution: Even though it's important to exercise consistently for good health, allowing a couple of rest days to your regime per week will prevent you from the risk of injuries.
How to Stay Motivated?
Working out in a gym or in a fitness class is a great way to enjoy your workout and stay motivated.
Working out with a friend could also help in accountability and motivate you to workout and give your best every single day.
One of the best ways to stay motivated is by tracking your progress (by taking pictures on a weekly basis) and by beating your personal records (PR).
Bonus Tip: Watch some fitness motivational videos on Youtube. You will feel like Goku after watching these!
Sample Workout Plan
Here is an easy-to-follow, one-week workout plan that you can do from the comfort of your home and will take only 30-40 minutes to complete.
Note: You can adjust the intensity according to your fitness level.
Monday: Strength Training.
Exercises: 20 Pushups (2 sets each of 10 reps), 30 Squats (2 sets each of 15 reps), 20 lunges (each leg 10 reps)
Tuesday: Yoga & light stretching for 30 minutes
Wednesday: Cardio for 15 minutes. You can do jump ropes (10 sets each of 30 reps) and/or moderate-pace jog.
Thursday: Rest Day.
Friday: Abs and light stretching.
Exercises: Crunches, Reverse Crunches, Flutter Kicks, Russian Twists.
For each exercise, perform 3 sets of 10 reps each.
Saturday: Same as Monday.
Sunday: Rest Day.
Starting a new workout can be quite overwhelming and tiring at first. However, having realistic goals can help you maintain a training routine in the long term.
There are various types of exercises that you can do. Choose what works for you. The goal is to start slowly, build up strength and take an adequate amount of rest to prevent injuries.
It’s also very important to eat a healthy nutritious diet and hydrate regularly to stay healthy.
So, you’ve got all the tools required to get started to exercise. Start exercising, and most importantly, have fun!
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Thank You for reading.