Beginning fitness programs is sometimes tiresome and burdensome. However, workouts are essential in burning out calories and keeping the body healthy. Most people avoid workouts because they think they have busy schedules and don't have enough time to incorporate exercises. Well, no one can lack time for workouts as they don't take hours. Workouts for beginners should take between 15 - 30 minutes at any time of the day. You have the exercises early in the morning, during the day breaks, or in the evening after work. However, many experts prefer workouts in the morning after waking up.
As a beginner, you need to know several tips to avoid injury and burnout. The following are seven tips that beginners should adhere to ensure successful workouts:
Be Creative and Innovative
Since you may not have time for the exercises during busy work routines, wake up at least 20 minutes earlier to create time for the workouts. When the breakfast is getting ready, you may also be doing some push-ups and squats. Some beginners with busy schedules also commute to the workplace while running, walking, or cycling and avoid driving or waiting for the bus. You may even walk for meetings. Other beginners do go out for exercises during the lunch break as they break for fresh air. If you are to exercise in the evening after work, be sure to get a nap for at least 30 minutes before exercising.
Always Warm-up and Have a Cooldown Plan
Warm-ups are light intensity movements, such as walking, that prepare the body for strenuous workouts. Introductions increase the blood flow and heat muscles and joints.
Cooldowns are fewer intensity workouts for cooling down the blood flow, breathing, and heart rate. Stretching cools down the body. Failure to warm-up and cooldown may harm your muscles or cause you to fall unconscious.
If Starting, Go Slow
Beginners should start with simple exercises and avoid fast and strenuous workouts. As the days go, beginners can gradually increase the intensity of the movements. Strenuous activities can end up causing tissue injury to beginners, making things more complicated.
If you are visiting a gym, you should ask for advice on the weight that your body can take. Be careful not to try weights that may severely injure. Some newbies try to lift the heaviest weight, hence injuring themselves on the gym's first day. Beginners should start with the lightest weight and then add weight blocks one by one till they reach the weight that the maximum load the body can withstand.
Regularly Stretch Throughout
Stretching should come up after warm-ups. Beginners should stretch up their muscles for at least 15 seconds. Stretching keeps the muscles flexible and healthy. It prepares the muscles to extend. However, avoid stretching your muscles before the workout, as you may injure your muscles.
Mix Up Workouts
Beginners should not stick to the same type of workouts to achieve the best results. They require a mix of aerobic and strength training sessions to lose weight and be flexible efficiently. For instance, you may mix different exercises such as running, yoga, ball games, etc.
Doing the same workouts may become boring, especially for beginners.
Beginners are always overzealous and tend to avoid breaks. The body requires time to recover to prevent harming it. It would be best if you also had a day break from workouts. According to fitness experts, beginners should start exercising 2-3 days a week, without exceeding 30 minutes per session. After the first week, they can now work out for four or five days per week.
The body should get some time to relax and recover. Breakups allow the body to heal from any damage that the workouts may have caused. Failure to take the breaks will reduce your performance. In most cases, beginners get soreness and pains after workouts. Some beginners take painkillers to reduce pain and continue with the exercises. The pain may go away, but you will end up harming yourself more. Just relax and let your body recover naturally.
Wear Appropriate Attire
Always ensure that you have the appropriate attire for workouts. You should wear light clothes that allow you to move freely and that can help keep you cool as you sweat. Workout clothes are getting more and more advanced and more comfortable so consider finding something like these men’s thongs. Having good undergarments can make your workout less of a hassle.
It's time for beginners to enjoy the benefits of workouts, including better mood, improved sleep, etc. A successful fitness program requires you to eat the appropriate quality and quantity of meals to get the desired results. Do not deny yourself sleep, at least seven hours a day, to allow the body to recharge.