Getting fit, whether it’s your first time or not, can seem like an overwhelming task if you don’t know where to start. Luckily, there are plenty of resources that can help you get started on the right path to health and fitness. Use this beginner’s guide to health and fitness to get you started on your journey to a healthier life!
Plan your workouts
If you’ve been putting off your workouts, consider using one of these three beginner fitness programs as your jumpstart. And don’t worry; they’re totally adaptable! But before we get into it, I have a quick word about working out goals.
Always remember these three things while planning your workouts.
1. A workout plan that builds muscle
This is the toughest plan and should only be done if you are used to working out intensely. It consists of four exercises that are done for 12-20 reps each – 10 sets total. Be sure to rest after each set and allow yourself plenty of time (about an hour) for this workout.
2. A workout plan that tones up
Be sure to include at least two cardio exercises in your workout (running, biking, jumping rope). Mix up the other two with aerobic intervals or anaerobic intervals such as burpees or mountain climbers.
3. A workout plan for weight loss
Include resistance training with weights to build muscle. You can also add some high-intensity interval training like sprints on the treadmill or bike.
Know why you’re working out?
Knowing why you’re working out will keep you motivated. You’re more likely to stay on track with a fitness routine if you know what your goal is. Being healthy for the sake of being healthy is not enough; it must be something that matters most to you, like living longer or looking good in clothes.
If you have an even more personal reason like wanting to be able to run after your children, write down why this is important so that every time you get tired or feel inclined to skip a workout, you can read it again and know how much it means for you. Having a vision of what motivates you will help fuel your motivation in hard times.
Track your progress
Keep track of your progress. After working out, you should monitor how you feel as well as how many calories you consumed throughout the day. Write all these details down in a notepad or use an app like MyFitnessPal to input your meals and then track the number of calories consumed.
You’ll find that tracking your progress makes it easier for you to see improvements in your fitness over time. If you don’t have time to measure your progress, try focusing on smaller changes such as taking shorter breaks during work or standing up while reading emails. These are simple steps, but they will add up to more than if you don’t make any changes at all!
Take pictures while working out (or use a mirror)
Learning how to start a new fitness routine is overwhelming. We understand – it’s hard enough just coming up with a schedule that works for you. It can also be challenging at the beginning of any workout routine to figure out what kind of workout will suit your needs but trust us when we say that this quick beginner guide can help get you started on the right foot.
Choose a Workout That Fits Your Schedule The most important thing when creating a fitness plan is finding one that fits into your daily life. The best approach to this is to take your full body pic every week and analyze them side-by-side to check if the exercise plan is working or not.
It doesn’t matter what you do if you train consistently. Regardless of whether you go to the gym, a fitness class, or have just a few sets of weights at home, make sure that whatever it is you’re doing is something that will be effective for your goals. That way, no matter what the circumstance might be when that next great idea for how to work out comes up, you’ll know how to incorporate it into your program.
Prepare yourself before starting a workout routine
The best way to begin a workout routine is with a trial-and-error method. You’ll have an idea of what works for you in your workout program, then you can slowly modify it over time. You’ll need time on your hands, so look up an individual workout routine or group classes in your area beforehand.
If there are none, consider starting at home or talking to some friends that might enjoy working out with you. Try not to overwhelm yourself by taking on too many challenges at once (like starting a new workout routine while learning a language), but instead create small changes you want to make that can be more manageable. Be sure to take care of your body before, during, and after the workout – keep hydrated, fuel yourself with healthy snacks before hitting the gym, wear supportive clothing during workouts (especially if you’re exercising strenuously), stretch after workouts, drink water throughout the day if you’re thirsty.
As a beginner runner myself I’m always looking for tips on how to stay motivated when I’m running long distances. The best way I’ve found is running with my phone which helps distract me from boredom as well as having Spotify playlists catered specifically towards my pace/music preferences.
Bring snacks with you when exercising!
To maintain good health, you need to make sure you’re giving your body the fuel it needs. This is especially true when exercising since your body will use more calories while working out than when it is idle.
Since a hard workout can easily rack up 500-1,000 calories, having a plan beforehand can help ensure that you don’t get stuck hungry with no energy or leave with an upset stomach from eating too much without enough time for digestion. Bringing snacks along with you when exercising will help keep hunger pangs at bay until you are able to have a full meal or snack post-workout.
Get enough sleep!
Without the right sleep, the body doesn’t get enough rest, which can result in fatigue. You may notice that your brain slows down when you’re not getting enough sleep, you don’t have energy or strength, or you can’t concentrate or focus.
Sleep deprivation also causes irritability and moodiness. All these symptoms contribute to weight gain and obesity because they mess with hormones like cortisol and ghrelin – two hormones that regulate appetite.
Exercise with a friend. It helps!
One of the most important things you can do is work out with a friend. Not only does it make the workout more fun but working out with a friend also helps keep your motivation up and you accountable for your workouts. Plus, studies show that people who exercise with others are more likely to stick to their routines because they don’t want to let their friends down.
It’s tough to start a fitness regimen if you don’t know where to begin. Here’s a list of three items that will help get you started on your way to better health.
1) Sturdy shoes. They should provide good arch support, be lightweight, have good traction, and come in a width that fits your foot size-you can determine this by measuring the widest part of your foot (usually at the ball).
2) Hydration belt. For running or any other exercise outside in hot weather, this is key to staying hydrated!
3) Wireless Heart Rate Monitor.