Whether you want to do yoga, lift weights, ride a bike, or run, getting started is always the hardest as it can intimidate you. Well, know that you’re not alone as many people have already experienced this. All you have to do is to start somewhere and stick to your routine.
Remember that your workout routine is all about you. It should involve your goals, interests, and preferences. What works for some people may not work for you. So, if you’re having trouble with your daily workout, it would be best to get proper guidance and advice from fitness experts, like Vince Gironda.
Understanding the basics of working out may also make a huge difference. Check this basic guide below to know more about working out and why it matters.
What’s In This Guide?
Tips To Get More Benefits From Working Out
Types Of Exercises
There are different kinds of exercise you can include in your workout sessions, and some of them are as follows:
- Strength – It helps increase your muscle strength and power. Some strength exercises include weight lifting, sprinting, plyometrics, and resistance training.
- Aerobic – It’s part of any fitness program, which includes periods of continuous movement. Some examples of aerobic exercises are dancing, running, and swimming.
- Flexibility – It aids in muscle recovery, prevents injuries, and maintains range of motion. Muscle-stretch movements and yoga are some examples of flexibility exercises.
- Stability Or Balance – It improves body coordination and strengthens muscles. Core-strengthening exercises, tai chi poses, and pilates are great examples of this kind of exercise.
- Boot Camps – These are high-intensity, time-based circuits that combine resistance and aerobic exercises.
- HIIT (High-Intensity Interval Training) – It includes a repetition of short bursts of high-intensity exercises, followed by rest periods or low-intensity exercises.
- Calisthenics – This refers to basic body movements that can be done even without the use of any gym equipment, and often done at a medium aerobic pace. Pull-ups, push-ups, lunges, and sit-ups are some examples of calisthenics for beginners.
All of those exercises above can be done combined or individually, depending on your preferences. The key is to choose the ones that suit you well. Of course, don’t forget to have fun!
Related: The benefits of Calisthenics – 8 Reasons to do Bodyweight workouts
How To Start Working Out
It’s easy to start working out. But, there are several things to consider when getting started, which will help prepare yourself for your daily workout sessions. So, make sure to keep the following in mind:
Check Your Health
It’s crucial to consult your doctor first before you start any exercise routine. Getting a physical medical exam is important, especially if you’re not the type of person who is used to various strenuous physical activities.
Moreover, an early checkup may detect any health conditions or problems that might put you at risk of injuries during exercise. It can make a difference in your workout sessions, making it easier for you to understand your limitations and have an exercise plan designed for your unique needs.
Have A Plan And Set Realistic Goals
Once you’ve decided to start exercising on a regular basis, try creating a plan that includes attainable goals and steps. A good way to do this is by starting with a plan of simple steps to follow. Then, you may continue to improve it as you make progress
For instance, if your goal is to complete a 5km run, you may start creating a plan that includes sets of shorter runs. After you’re done with short runs, increase the distance until you’re able to run the entire 5 km continuously.
If you want to boost your chances of success, you can start with small goals first. This will help you stay motivated throughout your journey.
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Invest In Good Quality Gear
The type of gear you’ll need depends on what workouts you like to try. However, there are some staples that are considered universal.
One of these is to find a good pair of supportive athletic shoes. The best way to find one is to try different shoes and determine which one lets you feel more comfortable. You can either shop online or in local stores.
Connecting with a local running or athletic shoe store around your area can be a great idea, especially if you’re confused with the options. The store’s associates can show you a number of options perfect for your needs, making the selection process easier.
You may also like to invest in sweat-wicking pants or shorts and tops. Some workout outfits that make you comfortable are always a good investment.
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As you shop around for your workout gear, remember not to go overboard. You don’t have to invest in a lifting, yoga, or a running tank. You can check your closet to see what you have, most particularly the pieces that you’ve forgotten about. And, if possible, consider buying new gear off-season to save some cash.
Find Your Motivation
It’s always challenging to get started when it comes to working out. No matter what your goal is, whether you want to look better or lose extra pounds, it’s crucial to find your motivation. Don’t expect to make physical activities a habit, especially if it’s your first time working out and don’t have a drive to keep up with your workout.
So, always find your motivation. If you know what motivates you, it will keep you going and you would be able to push yourself harder just to meet your fitness goals.
Related: 27 Motivational CrossFit Quotes To Give Yourself A New Perspective
Make Working Out A Habit
Another important component of exercise success is sticking to your workout routine. It seems easier for some people to maintain a workout routine for a long period of time if they do it regularly and make it a part of their lives You can achieve this by making a schedule for your workout daily to sustain your regular sessions and make it last. For instance, you can schedule your workout routine after your work.
Why It Matters To Work Out
There are many reasons why working out matters. These include the following:
Family, friends, life, or work can be stressful sometimes. By working out, it can help lessen the stress you’re experiencing. In fact, it’s a proven stress reliever. So, if you have something that’s causing you stress, you can reset your body by doing a few exercises.
Helps You Maintain Your Weight Or Lose Weight
When it comes to weight management, working out can help you. It keeps burning your calories so you can shed extra pounds easier. It also prevents you from doing some self-destructive activities, like overeating, since it keeps you busy. Once you substitute any bad habit for a good one, you won’t have time doing destructive activities, which may help you develop more productive and better behavior.
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Makes You Feel More Energetic
Working out can help you feel more alive. It provides you more energy and enables you to sleep deeply at night. If you’re always having trouble feeling awake throughout the day, you can consider working out for a week and keeping a journal to track your progress.
The reason behind it is that exercise delivers nutrients and oxygen to your tissues and may help your cardiovascular system work more effectively. Once your health improves, you have more energy to do daily chores.
Reduces The Risk Of Life-Threatening Diseases
Heart disease and type II diabetes are the common chronic illnesses that most people face nowadays.
By working out, it helps you keep close track of your weight since it enables you to monitor your progress.
Excess weight may also increase the risk of having a disease, which is why it’s essential to pay attention to the scale once you weigh yourself. That way, you’ll also know how much weight you need to lose.
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Prevents Bone Density Loss
As people age, they lose some bone density naturally. Fortunately, this can be avoided and reduced by incorporating exercise regularly into your daily routine. In fact, activities such as dancing, lifting, or anything that keeps your body moving may help prevent bone loss.
Maintains And Builds Lean Muscles
Lean muscles have more advantages that some of you might not expect. Remember that muscles are what give you a toned look. These also speed up your metabolism, enabling you to burn more calories even if you’re resting. A good way to maintain and build lean muscles is through resistance training and regular exercise.
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Optimizes Your Creativity And Brain Function
You’re not just wise for working out, but you’re actually enhancing your brain function from doing it. If you want to step your game up at your work, you might want to exercise.
It can be your secret weapon and may be beneficial for your brain as it can boost BDNF or brain-derived neurotrophic factor, which is a chemical that’s known to create new pathways and connections in your brain. With this chemical, it makes formulating new ideas and learning much easier.
Burns Body Fat
Do you want to get leaner? If yes, make exercise a part of your routine. It can be helpful in burning your body fat. Working out can also be an effective and healthy way to burn more calories to achieve your desired weight.
You can do any exercise to burn body fat effectively. You don’t always have to hop on a treadmill. You may also try other hobbies, like hiking.
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Helps You Meet New People
There are some people that make physical activities a priority. You’ll meet some of them along your journey to better fitness and wellness. Others could be your best friends because you’ll always have something in common once you make workout a part of your routine every day.
There will also be individuals who want to socialize while you work out, which can make even the most physically draining exercises more bearable.
Helps Fight Depression
Once you start working out on a regular basis, it may help improve your mood and allow you to have a more positive outlook in life. This is because whenever you engage in some physical exercises, the brain produces some important feel-good chemicals, such as endorphins, adrenaline, serotonin, and dopamine. These chemicals have mood-boosting properties, which can help fight mental ailments, such as depression.
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Improves Your Sleep Quality
An important factor that affects your quality of life and overall health is your sleeping habits. A good night’s sleep helps you wake up feeling energized. With regular exercise, it helps strengthen your circadian rhythms, which improve your daytime alertness. The improved daytime alertness helps you wake up feeling refreshed, as well as fall asleep easily.
Promotes Better Skin Health
Whenever you work out, blood flows to each cell in your body more efficiently. The improved blood circulation helps keep the skin healthy and nourished at all times. Moreover, sweating during intensive workouts helps flush out the free radicals and toxins from your skin cells. All of these factors work together to enhance your skin’s tone and clarity.
Tips To Get More Benefits From Working Out
If you want to maximize the benefits you get from your workouts, follow the tips below:
- Drink Water – Make sure that you’re hydrated throughout the day. So, make it a habit to drink water on a regular basis, especially before exercising.
- Eat Protein Before Going To Bed – Protein can help your muscles build back up after a workout. And, if you want to get better fitness results, you should not forget taking it before bed. A protein snack may keep your muscle protein synthesis and amino acid rates elevated while you’re sleeping.
- Limit Your Workout To At Least 30 Minutes – Even if some people spend more time at the gym, the benefits after 30-40 minutes might not be great. To go that long, you need to lower your workout’s intensity, and it means that you’ll be spending too much time in a single workout session. If you want to do a high-intensity workout, go for a short amount of time only.
Working out on a regular basis may be challenging at first, but all of the efforts and time you’ll spend will all be worth it because of its positive impact on your overall health. So, stop making excuses and start working out today. You can start with any workout routine you prefer and try to make some alterations to your lifestyle to enjoy the benefits of regular workout.