Many people last engaged in physical activity during elementary school. Yet, an inspiration or new thought has sparked a desire to lead a more active lifestyle, but they might not know where to start or which sport is the best fit for them. It’s all uncertain. At such times, it’s crucial not to let anything deter us from the idea of healthy exercise.
First, it’s important to define our goals:
– We want regular exercise
– I want to lose weight
– We aim to achieve a stronger physique
– Improving fitness and conditioning is the goal
– Seeking recovery from illness
– ……
We can find countless goals, and we should. This determines why we start working out each day. Keeping this in mind during difficult moments or when motivation wanes can provide an extra push. When those around us notice our progress, it adds more energy to our efforts.
The goal is set, but what’s next?
For those unfamiliar with exercise, it’s advisable to consult a specialist. Often, starting with gyms and fitness programs is beneficial. These offer complex routines that engage and develop the entire body. If finances don’t allow for a personal trainer, don’t get discouraged. Instead, with a bit of research, you can still work towards your goals. Fortunately, there are suitable online resources for complete beginners or those restarting, where you can learn proper exercises and start at home. If you’re not shy, you can also begin at a gym.
What exercises should I start with?
First, plan your week. Begin with 3 introductory workouts for 2-3 weeks, preparing all muscle groups for some soreness. Yes, muscle soreness will occur, and it may not be pleasant, but rest assured, even experienced athletes experience it. Divide your weekly workouts by muscle groups (e.g., Week 1: Chest day – cardio and abs day – leg day; Week 2: Leg day – cardio and abs day – arm day (biceps, triceps); Week 3: Back day – cardio and abs day – shoulder day; Week 4: Chest and triceps day – leg and abs day – back and biceps day – shoulder and abs day). Start with lighter weights in the first month to get your muscles accustomed and learn the proper form.
Also, pay attention to time. Each workout should last 50-60 minutes. Try to reduce rest periods weekly. During breaks, avoid looking at your phone, as it can distort your sense of time and lead to longer, unintended breaks.
If you’re unsure and want a personalized workout plan, I’d be happy to help create one for you.
What else should I consider at the start?
1. Warm-up: This is crucial before any workout. No active movement should be started without warming up, whether you’re a beginner or an advanced athlete.
2.Appetite: Your appetite will increase with more activity. How to manage proper nutrition is a topic on its own. It’s not easy to start and stick to everything at once. In the first weeks or months, focus on either relaxing one aspect or adhering to the rules. Ensure you don’t eat excessively just because you started exercising, but if you do, opt for quality food and fluids.
3. Scale: If the scale doesn’t show the desired weight within a month, don’t give up. This is a process that requires time, and your body needs to adjust to the new lifestyle. Those aiming to lose weight might initially see a higher weight on the scale (which I’ll discuss in a later article), but don’t be discouraged. Time, time, time…
4. Supplements: At the beginning, you don’t need to buy every type of supplement. Take it step by step. If you want to start, focus on vitamins and perhaps a protein complex. Later, you can delve deeper into appropriate supplements.
5. Persistence: Don’t let any factor deter you from exercising. Once you decide to pursue this, try to fit those few hours of exercise into your weekly routine effectively.
If you enjoyed this article, please stay tuned for my next writings. You can view my workouts on my Instagram page as well.
Have a great day! Enjoy your workout!