We asked our fitness experts to put together a compact list of do’s and don’ts for every beginner to follow. So for those 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 healthier mind, body and spirit.
Numerous questions, doubts will creep into your mind… How long should I work out? Do I need to workout every day? So we have put together this simple list to set you on the right track. Just apply these basic do’s and don’ts into your workout regimen, and revel in a terrific beginning to this new way of life.
Most experts say that for beginners, it’s great to start with 2/3 days weekly, and for at least 30 minutes per session. You can then gradually crank it up from there. Do not start with a tough 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 until this regimen becomes an integral part of your daily routine.
Warm Up and Stretch
This will ensure your body performs at an optimum level and more important, you avoid injury difficulties.
Don’t Follow the Same Set of Exercises
This is a common mistake made by many novices. Do not adhere to the same set of exercises daily. Mix it up. Alternate between the 3 main types of exercise – aerobic, anaerobic and flexibility
Aerobic exercise is exercise which requires the use of oxygen to fuel the body for exercise demands. This kind of exercise is traditionally thought of as cardiovascular exercise, such as running on a treadmill or cycling. Anaerobic exercise is a type of exercise that requires glucose for short intense workloads. Strength training and sprinting are forms of anaerobic exercise.
The great thing about fundamental bodyweight training for novices is that, you can, as a newcomer, train from anywhere – even from home. You can even begin working out at home with only a basic exercise band. You will find excellent YouTube videos with fundamental exercise band workouts. All you have to do is select and follow one of the better rated videos.
Dumbbells are another wonderful method of starting basic weight training. In comparison to barbells, dumbbells look far less intimidating for novices. Dumbbells also have an extra stabilization challenge, and point out muscle imbalances pretty easily. For people who would like to start weight training with a bit more intensity, barbells is certainly the way forward. If your objective is strength above all else, this is the alternative that we recommend. Barbells allow you to progress clearly and quickly, letting you add small increments of weight each week.
Give your body adequate recovery time
Have a break, periodically. No pain, no gain. So in case you find your body hurting during the initial stages after you start exercising, well, that’s a good sign – you are on the right path. But, don’t make the mistake of pushing yourself to the limit and not giving your body adequate time to heal and recover. Also avoid taking painkillers, as they only mask the pain. The best way forward is to let your body recover naturally
If you don’t give your body time to heal and repair itself, your performance will return and you will enter a vicious cycle in which 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 cause you to do real damage to your body. Permit yourself recover naturally.