A beginner’s guide to start working out
With the right approach and guidance, a workout out can be an enjoyable and rewarding experience. Before starting any exercise program, it’s crucial to assess your current fitness level and set realistic, achievable goals.
Starting a workout plan can be an intimidating endeavour, especially for beginners. However, with the right guidance and approach, it can become an enjoyable and rewarding journey for your overall health and fitness.
Before embarking on any exercise program, it’s crucial to first assess your current fitness level. This involves understanding your body’s abilities and limitations.
It’s advisable, however, to consult a healthcare professional for a physical examination to detect any potential health risks that could be exacerbated by strenuous physical activity.
Once you’ve established your fitness level, the next step is to set realistic goals. These should be achievable and incremental, allowing you to gradually increase your stamina and strength without risking injury or burnout.
For instance, if your ultimate goal is to run a 5-kilometre race, start by incorporating shorter runs into your routine and gradually increase the distance as your endurance improves.
Here are some important points to remember that will help you build a workout plan:
- Experts suggest that beginners should exercise at the lower end of their target heart rate range to slowly introduce their bodies to increased physical activity, particularly the heart.
- A beginner’s workout plan should ideally include a mix of aerobic and strength training exercises. Aerobic exercises like swimming, running, or dancing are essential for improving cardiovascular health.
- Strength training exercises such as weightlifting or resistance training help build muscle power.
- Callisthenics, high-intensity interval training (HIIT), and flexibility exercises can also be incorporated for a well-rounded fitness regimen.
- A typical beginner’s workout routine might include bodyweight squats, push-ups, walking lunges, and dumbbell rows. These exercises can be performed at home, making them convenient for those who may not have access to a gym.
- The duration of these workouts should initially be around 30 to 40 minutes, with regular breaks between sets. As your fitness level improves, you can gradually increase the duration and intensity of your workouts.
- A typical beginner’s program should include two to three days of cardio and two days of strength training. The intensity should be moderate, and it’s crucial to monitor your progress.
- Consistency is key in any workout plan. Make exercise a habit by incorporating it into your daily routine. Whether it’s working out first thing in the morning or right after work, find a schedule that works best for you and stick to it.
- Remember, it’s not about how hard or fast you can go, but rather about making steady progress towards your fitness goals.
- Remember to listen to your body. If you feel pain or discomfort during a workout, take a break. Pushing through the pain can lead to injuries.
- Stay hydrated, maintain a balanced diet, and ensure you warm up before exercising and cool down afterwards. If you’ve started any strength training exercises, make sure you have enough proteins in your meals.