How To Start Your Effective Workout?
Does the thought of entering a gym make you start to sweat? Don't know the difference between a bench press and a bicep curl or where your target heart rate should be? Here are 10 steps that can help you start your fitness journey and stay motivated.
1. Go for a physical exam: Before you engage in any new exercises or fitness routines, go see your primary care physician for a check-up. Your doctor can tell you if you're free to pursue any type of activity or if there's anything you should avoid. Either way, he or she will certainly love hearing that you're taking steps to improve your health.
2. Determine your goals: Why are you starting a fitness routine? Your goal may be to lose weight, gain muscle, reduce stress, improve cardiovascular health—or some combination of all of those. Knowing what results you want will help you determine which types of exercise you should participate in.
3. Start small: When starting a fitness journey it's best to take simple steps. There's no need to jump into a gym and lift a ton of weight on Day 1. In fact, that's a good way to hurt yourself and get discouraged. Start by walking 15 to 30 minutes a day. Choose to take the stairs instead of the elevator. Take stretch breaks throughout the day. By doing something small every day, you're setting up an exercise habit. Over time, you can add more challenging exercises.
4. Talk to a personal trainer: If you are truly a novice when it comes to exercise, then consult with a personal trainer. Even just 2 or 3 sessions will be extremely valuable.
5. Make an exercise appointment: Add exercise to your personal calendar like you would a dental appointment, your kid's soccer game, or lunch with a friend. This will help make sure exercise becomes a priority in your day.
6. Find a friend: Everything is more fun with a friend. Find a buddy who also wants to get fit. You can hold each other accountable to your fitness goals and be each other's cheering squad when things get tough. Plus, having someone with you to walk into a gym or new exercise class makes it less intimidating.
7. Try a class: Sometimes, the best way to start an exercise routine is to find a class that you like and give it a try, interesting things can make you more motivated.
8. Expect setbacks: Life has a way of throwing curveballs at you. Maybe works gets busy, or family obligations crop up and you're not able to exercise as much as you like. The important thing is to not quit. Just get back to your routine when you can. Or find small moments in the day to be more active. Never forget that some exercise is better than no exercise.
9. Remember nutrition: Fitness isn't just about exercise. You also need to make sure you give your body the right food to fuel your workouts. There's no need to follow the latest fad diet. Start eating plenty of vegetables and fruits, lean protein, complex carbohydrates, and healthy fats.
10. Celebrate yourself: Be sure to reward yourself for all of the hard work you put in. For example, treat yourself to a massage or a facial after 30 days of consistent exercise. Or, even if you haven't started exercising for a long time and only completed a small lap today, you deserve to be rewarded.