Updated: Mar 26, 2022
Getting started on a consistent workout program can be confusing. With so many exercise modalities available, it is hard to understand what to do first. The most important thing is just to start a workout program and develop the habit of moving. After that, you can get a little more specific about what you need to do. Once you develop the habit of exercising, you then need to think about how you can improve upon it and not make the fitness mistakes typical of beginners. Here are 5 tips for fitness beginners to help you develop a proper habit of exercising.
DON'T DO TOO MUCH FAST
It is exciting to start a new #fitness adventure. You are highly motivated to start your healthier lifestyle and look forward to the challenge so much that you think more is better. In your head, you are thinking that six or seven days per week will be better than three days per week. This may look good on paper, but in the real world, it is not.
To go from nothing to 100 percent adherence, you need to set small goals you can reach. Research shows that most first-time exercisers quit after the first month due to time constraints. Instead of setting the bar too high, make it a goal to work out two days per week for the first two weeks.
If you do more than that, great. You exceeded the goal. Then, add I workout a week that lasts at least 30 minutes until you reach five days per week. This will ensure that you do not get burned out and stick to the habit longer.
TRY A VARIETY OF FITNESS MODALITIES
If you are new to exercise or have not exercised in quite some time, you may not know what works for you. Finding what kind of exercise interests you may take some time and some bouncing around. For the first month, pick a few different workout modalities instead of one.
If you are working out 3 days that week, choose a strength training session, a Yoga class, and a Zumba class and see what you like. The next week, mix in some other forms of #exercise, like walking or a boot camp.
After about three months of trying new things, you will figure out what works best for your schedule, body, and mind.
INCLUDE SOME FORM OF STRENGTH TRAINING
Once you start to develop the habit of working out and find out what works for you, there are some general fitness recommendations you should include. Of all the exercise modalities out there, strength training provides benefits to everyone.
Strength training is the most effective form of exercise to improve bone density, reduce body fat, improve strength and power, reduce the risk of injury, and build muscle tissue. If you decided that you like to do yoga, Zumba, running, or cycling, that is awesome. Adding in some strength training as little as 20-30 minutes a day will only help your performance in those activities.
REMEMBER TO FUEL YOUR WORKOUTS
It is no secret that in order to become healthier and fit, you need to move often and eat well. One thing that beginners forget is that what you put in your body will greatly affect your #workout.
You need to make sure that you are properly hydrated before, during, and after a workout. You also must get the proper ratio of protein, carbohydrates, fats, and calories in order to have the energy to work out and recover from a grueling workout. Eat three balanced meals a day, drink 60-100 ounces of water a day (depending on body weight), reduce processed foods, and consume a small pre-and post-workout snack when needed.
HIRE A COACH OR GRAB A TRAINING PARTNER
Research shows that people are 70 percent more successful at sticking with a workout routine when they either work out with a coach, friend, or in a group setting. Having a coach or trainer will help keep you accountable, not to mention help you perform exercises correctly and safely. Working out with a friend can also create a bond and partnership that motivates you to stick with it.
Working out in a group setting pushes us to work a little harder and also encourages us to help others. When you are working out more interdependently rather than independently, your success rate goes up tremendously.
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