We asked our fitness experts to gather a streamlined list of do’s and don’ts for each beginner to follow. So for those of you who have taken that healthy decision to get off the couch and start exercising, we say, Bravo! You have taken the first step towards a healthy mind, body and soul.
A number of questions, doubts will creep into your head… How long should I workout? Do I want to workout every day? So we have put together this basic list to put you on the right track. Just apply these basic do’s and don’ts in your workout regimen, and enjoy a great beginning to this new way of life.
Most experts say that for novices, it’s great to begin with 2/3 days weekly, and for at least 30 minutes per session. You can then slowly crank it up from there. Do not start with a difficult daily regimen – Easy Does It! Start with 30 minutes of cardio 2/3 times per week and strength training once a week. Continue this for two to three months before this regimen becomes an integral part of your everyday routine.
Warm Up and Stretch
This will ensure your body performs at an optimum level and more important, you prevent injury issues.
Do Not Follow the Same Set of Exercises
This is a frequent mistake made by many beginners. Do not adhere to the identical set of exercises every day. Mix it up.
Aerobic exercise is exercise that requires the use of oxygen to fuel your body for exercise demands. This kind of exercise is traditionally thought of as aerobic exercise, such as running on a treadmill or cycling. Anaerobic exercise is a type of exercise that needs glucose for brief intense workloads. Strength training and sprinting are forms of anaerobic exercise.
The excellent thing about fundamental bodyweight training for beginners is that, you can, as a newcomer, train from anywhere – even from home. You can even begin exercising at home with just a basic exercise band. You will find excellent YouTube videos with basic exercise band workouts. All you have to do is choose and follow one of the better rated videos.
Dumbbells are another great method of starting basic weight training. In comparison to barbells, dumbbells look far less intimidating for beginners. Dumbbells also have an added stabilization challenge, and point out muscle imbalances pretty easily. For those who would like to begin weight training with a bit more intensity, Animal Pros Animal Pros is certainly the way forward. If your goal is strength above all else, this is the option that we recommend. Barbells permit you to progress quickly and clearly, letting you add small increments of weight every week.
Give your body adequate recovery time
Have a rest, periodically. So in case you find your body hurting during the first stages after you start working out, well, that’s a fantastic sign – you are on the right path. However, don’t make the mistake of pushing yourself to the limit rather than giving your body adequate time to heal and recuperate. Also avoid taking painkillers, as they only mask the pain. The best way forward would be to let your body recover naturally
If you do not give your body time to heal and repair itself, your performance will go down and you’ll enter a vicious cycle where you never fully recover. And if you are sore after a workout, that’s good (unless it hurts too much). Don’t run to take a painkiller, because that can mask pain and make you do real damage to your body. Let yourself recover naturally.