Fitness is a key part of a healthy lifestyle, and this article will show you how to make the most of your time and environment when working out. These are tips to begin your journey, and we show you how to pump it up a notch along the way! This article is the first step to a new, healthier you!
Tip #1: You can afford to go to the Gym:
There are so many different types of gym memberships available that cost really shouldn’t factor into the equation. For as little as $10 a month, you should be able to find a deal that suits your budget. Shop around and find a deal that you can afford, or even take up a ‘free month” deal. There is bound to be one near you.
Alternatively, see if any of your friends are members of local gyms, and see if they can get you a guest pass so you can check out the facilities. If you are serious about increasing your fitness, you will be able to find away. You don’t need to spend on a high monthly fee for a gym with a fancy pool area or a sauna if cost really is an issue.
You also really need to decide if it is the cost that is putting you off or the actual physicality of going to the gym. Sometimes the thought of exercising in front of others can be daunting. If that is the case, then think about investing in a few key pieces of equipment that will enable you to work out at home.
Tip #2: Take that first step:
If you are too embarrassed to begin working out, then start with a walk! This is the first step for many people who have serious issues with their weight or fitness. Join a friend for a walk, and you may amaze yourself at the distance you cover.
Video workouts are a great way to exercise in the comfort of your own home, and there are plenty of different types that can be matched to your level of fitness. Choose a program that can advance with you and can be altered to match your ability and fitness levels.
Tip #3: Find a friend:
Exercising can be a lonely experience and can require a huge supply of internal motivation, so hooking up with a fitness partner or even a group of people can be just the push you need to help you work out. Chatting and sharing your experiences can make the time fly by, and it is easier to give up if you are flying solo!
What if you don’t have a friend who is into fitness? Well, instead of seeing this as a problem, you can always view it as an opportunity to make new friends. Try the bulletin board at work first, and see if any of your colleagues wish to join your new venture. If this is unsuccessful, then branch out and use social media to get your new partner in fitness!
There are apps out there that work like Tinder but pair you up with like-minded fitness partners. You may want someone who plays squash or tennis, as well as working out. You can use these apps to improve your sports and social life.
Tip #4: Commit for a set amount of time:
When you commit yourself to a project, it is normal to have a time schedule in place. Working out is no different. Make sure you choose the length of time carefully and do not pick an unrealistic target. There are many varied workout schedules available, and if you study them closely, the majority tend to advise you to commit for a minimum of three months.
This is a long time for many, and it may be advisable to choose a shorter time when you are beginning your new regime. A month is plenty of time to see if you can actually commit and is also the most common length of time for special offers at the gym. Mark the day you begin on a calendar or diary, or even in your media device, and then mark the calendar a month later. You may not be a gym buff after four weeks, but you will have a good idea of the level of fitness you wish to achieve.
Tip #5: Building your workout routine:
There are many different aspects to consider when perfecting your workout routine. And it can be an intensely personal experience, but by considering different factors, you can tailor the routine that works best for you.
What are you doing at the moment? Consider what exercises you are doing regularly, and ask yourself if they are working for you. Do they challenge you? Are they helping you to improve your fitness? If they are tried and tested and you are comfortable with these exercises, then you must keep them.
Begin by choosing the options that suit you best. These are not necessarily gym based and can include walking, dancing, swimming, cycling, and even gardening. So how long should you do it? It is recommended by the American Health Authority that we should be doing around 30 minutes a day of moderate exercise daily. This will help you get started, and you should see the benefits of regular movement quite quickly.
Ready to move on?
If you have any issues at all with your fitness and are unsure of how to begin your routine, you should check in with your doctor. Getting medical clearance is a must for anybody with health issues, but even if you are not in that category, you should at least monitor your heart rate when exercising.
Set your goals: Make sure your goals are clear and concise. There is no point in setting expectations that are unrealistic, as you will only disappoint yourself and run the risk of failure.
Beginners often make the mistake of attempting workout movements that are beyond them. At best, they will be tired and sore while at worst; they run the risk of serious injury that will finish their training program before it even starts!
Aerobic or cardiovascular: These are great exercises for newbies and, simply put, are meant to speed up your breathing and heart rate. The exercises we mentioned earlier are great for these results. Walking, running, etc., will all help you to get into the routine of working out.
Tip #6: Set a schedule:
So, now you have the beginnings of a workout routine in place, you are good to go, right? Wrong! You need to set your schedule and keep to it. If you do not have fixed times planned for your workouts, you easily run the risk of putting them off. Set your exercise routines to coincide with your regular free times, and you will more likely to stick to them. Plan your routine in advance, and ensure you factor in travel time and time to wash up or shower.
By considering your schedule and fitting your workouts to coincide with it, chances are you will stick to it and achieve success! Make sure you allow for a warm-up period before your session and a cool-down period afterward. This may seem like a time-wasting exercise, but it is important to consider pre- and post-exercise activities as they lessen the chance of injury and can increase recovery times.
Tip #7: Get the correct amount of sleep:
It is often an overlooked fact that sleep plays a major part in a successful exercise routine, and it is essential that you achieve between seven and nine hours of quality sleep nightly. In order to achieve this rate of sleep, there are a few tricks we can use to help improve our sleep patterns.
Evaluate your room:
The correct environment can aid in a good night’s sleep, but it is a common mistake to consider simply the décor of your bedroom. Yes, it is important to use soothing colors and décor that contribute to your sleep quality, but you also need to consider the temperature of your room.
You should not be sleeping in a warm room; a cool bedroom will provide the best conditions, and you should strive to keep your bedroom between 60 and 65 degrees. If you need to use air conditioning or fans to do this, choose the quietest ones you can find.
The perfect bedroom should also be free of all light and, if necessary, you should wear eyeshades or invest in blackout curtains.
You need a comfortable and supportive mattress backed up by quality pillows. There are some effective anti-allergen pillows available if you have allergy issues, and these can be reasonably priced and available from all good outlets. Remember that your mattress has a shelf life and should be changed every 10 years.
Remove the noise:
Your sleep can be affected by distractions, such as electronic devices, and your sleeping area should be kept free of any device that is likely to make “white noise” during the night. Leave your smart devices outside the bedroom r turn airplane mode on.
Tip #8: Invest in a personal trainer:
There are some of us who will need an extra push to achieve our fitness goals, and one answer can be to hire a personal trainer. This can be a great way to kick start the new super fit you, but first, you must consider the following criteria before choosing the right trainer for you:
No matter what else you consider, there must be some certification for your trainer’s skills. Make sure he or she has a recognized certificate from a credited organization.
This is a slightly trickier area as we would all prefer a trainer with experience and are reticent about using a newly qualified trainer. However, everyone must start somewhere, and enthusiasm may outweigh the experience with a new trainer. You may also be able to strike a better deal with a less experienced person. You need to weigh the options carefully.
Match your trainer with your personal needs. There is no point in employing a trainer who is a running specialist if you are planning to concentrate on weight training.
It is all well and good to say you can’t put a price on your fitness, but as this is going to be a relationship that can develop into a long-term situation, then the cost has to be considered.
You need to get the trainer to suit you, and if you need a drill sergeant type of trainer, then make sure you get someone who will be pushing you to the very limit. Most of us, however, would prefer to have a positive relationship with our trainer. Positive reinforcement or military-style – choose the personality that suits your needs.
In order to remove stressful situations, choose a trainer who is willing to fit in with your schedule. If you need to know exactly when your sessions will occur and prefer them to be rigidly maintained, then make sure you choose a trainer who can fit you in and will not cancel appointments. If you have a hectic schedule and need to be able to change your appointments weekly, make sure your potential trainer understands and is willing to juggle their time to fit your schedule. This can often be a crucial factor in the choice you are making.
Do not be lax when it comes to checking out their referrals. Unless they are newly certified, it should be a simple task to follow up on their present or former clients. If they seem unwilling to provide any sort of referral, then maybe it is just best to walk away.
Tip #9: Give yourself a break:
It is so tempting to begin your new exercise regime full steam ahead, but don’t forget that your body needs a break! Make sure you take at least one full day a week without strenuous exercise and listen to your body. Rest days are just as important as workout days, so avoid treating them as “slacking off,” and allow yourself to recuperate properly. It is advised that if your body is not used to regular exercise, you should employ two out of three methods. Following two days of exercise, you should take a rest day.
You can still complete a mild form of exercise on a rest day, but it should be a fun activity. Try walking or playing golf to keep your body active. A well-earned rest day will enable you to jump right back into the program with a fresh sense of energy.
Tip #10: Start Small:
Be cautious when you are assessing your fitness levels, and be honest with yourself on your limitations. If you embark on a program that you are not physically capable of, you run the risk of discouraging yourself and possibly quitting; as you may fail to meet your goals. It is better to underestimate your abilities and be amazed by what you are capable of rather than run the risk of disappointment.
It is a common mistake to set too many goals when beginning to exercise, so here are four important points that should be adhered to when considering your program.
There is no such thing as “too easy”: You know what you are capable of, so aim just above it! Has it been years since you have exercised? If so, set yourself a goal of 10 minutes of brisk walking a day. You can do that, right? After two weeks, up it to 20 minutes. The goal is to build your habits and increase it when you are comfortable doing so. Name it: Write down what you are going to do and when, and then leave that note where you can see it. For instance, instead of writing “exercise for 20 minutes,” make sure you specify what you are doing; ‘walk for 20 minutes, Monday from 3:00 to 3:20.”
Trigger points: This is a great tip that can make your body recognize when it is time to exercise.
Consider what triggers you already have. Do you have a shower and then immediately brush your teeth? That is a trigger, so doing the same activity directly before every exercise session can prepare your body for the workout to come. Do you have a coffee right before you work out? Great, that’s your personal trigger, so use it!
Numbers: It is important to quantify your activities as it gives perspective, so instead of planning exercise times, try placing a numerical quantity to your goals. For example: Do three sets of 10 push-ups daily. Run for a mile. Walk for three miles. Using specific numbers allow you to view your goals in a different manner and choose how you achieve them.