Workout Tips For Beginners

First Step

You want to workout, but you’ve never been the star athlete.  What do you do?  Set a fitness goal!  Some good examples are a century ride (100-mile bike ride in less than a day), training for a triathlon (a series of three endurance events like swimming, cycling, or running), or joining a sports league.

Get Out of Your Comfort Zone

If you’re not comfortable with sports, try getting out of your comfort zone by considering possibilities like discovering activities you thought you’d never do.  You can train by doing really tough workout that is out of your comfort zone by checking out race events, like Warrior Dash or Tough Mudder (rugged obstacle courses that enable you to slog through the mud, water, scale walls, combat, or crawl through tunnels).

Start with Small Goals

Start with smaller goals to achieve bigger goals.  For example, before signing up for a marathon, try setting a goal to do a few 5K races first.  Even before that, you work in running a mile.  There are several apps for your mobile phone to help you keep track of your goals.

Mix Things Up

If you’re bored with your workout routine because of doing the same activity for 6 – 8 weeks, although doing this causes your muscles to adapt to the routine, not to mention you burn less calories and build less muscle.  Try interval training that requires you to step up your pace for a minute, then slow down and repeat.  For strength training and cardio activities—try swimming, indoor cycling, or kickboxing.

Getting a Doctor’s Approval

Getting a doctor’s approval is recommended if you aren’t active enough.  Check with your doctor or healthcare provider before any exercise regimen, especially if you are over 45 for men, and over 55 for women.  If you have any kind of health problems or are taking medications, it is also recommended to check in with your doctor.  To avoid injuries or burnout while working out, workout slowly for 3 days per week for 10 – 15 muntes; then gradually add time and intensity.

Eat and Drink for Fuel

Exercise burns extra calories and raises metabolism, so it is important to eat every couple hours, preferably three plus healthy snacks.  Before a workout, snack on carbs like juice, fruit, or yogurt) for fast energy.  After a long workout, replenish carbs and protein mix with a peanut butter sandwich and a smoothie.  For all other times, keep meals and snacks light by trying apple and peanut butter, yogurt and nuts, or egg on whole wheat toast.

Drink Enough Water

Think you need sports drinks for working out?  Only if your workout is long and tough do you need sport drinks with electrolytes.  Otherwise, water should be just fine, as long as you drink plenty of it.  If you become dehydrated, you run the risk of developing muscle cramps or developing heat exhaustion or heat stroke.  Two hours before you workout, drink 2 -3 cups of water; during the routine, drink 1 cup every 10 – 20 minutes, and keep drinking water after you’ve finished exercising.

Do Strength Training

Strength training and resistance training is just as important even if your goal is to run a marathon and you center on cardio workouts.  Strong muscles burn more calories, prevent injuries, and build stronger bones.  Also work your muscles using weight machines, hand-held equipment like free weights, kettlebells, resistance bands,  and doing exercise like push-ups.  It is important to rest the muscle group, like biceps and triceps, 2 days between strength training workouts.

Dress for Comfort

It is important to wear the right clothes and shoes for workout.  Don’t worry about looking good, no matter how much it might hurt—it is about being comfortable during the workout.  It is no fun to walk, run, bike when your sleeves are flapping around or your shoes are too flimsy.  If you’re in doubt, try speaking with experts at your local sports stores for suggestions.  Also find clothes with fabrics that draw the moisture away from your body; not sweat-absorbing cotton.  In cooler weather, wear layers and peel them off as you start to warm up during the workout.

Learn Proper Form

It is easy to injure yourself whether you’re running or weight-lifting if your form and technique is wrong.  Never assume you are exercising the correct way.  If possible, ask trainers or fitness staff at a local gym and have them watch your workout regime for advice on improving your technique.

Conclusion

When it comes to exercise and working out, if you try these steps, you will master your goals no matter if you’re just a beginner.