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For most people, exercise is a way to lose weight. It not only makes people more healthy, toned, and trimmed, but it also makes them feel good about themselves. But what most people overlook about exercising is that it has more than just the visible physical benefits.
Michael R. Bracko, EdD, FACSM, chairman of the American College of Sports Medicine Consumer Information Committee said that exercise is the magic pill. In fact, it can cure diseases like some forms of heart disease, help people prevent and recover from cancer, and even arthritis.
So what is that catch that often causes people to cringe away at the thought of running, lifting, and generally doing physical work? The need to keep moving! If you want to cash in on the benefits that exercise can bring you, it’s important to make it a part of your daily routine [TWEET THIS!].
However, that doesn’t necessarily mean following a strict time-consuming regimen. There are different types of exercises and countless options to be considered like biking, hiking, hitting the gym, and even doing household chores! What’s the trick? It’s simple—finding what you enjoy doing and keep going at it!
How much exercise should you do? Better yet, where do you even begin? Here are easy tips to get you productive and on the road to fitness. For those who are regular exercisers, don’t worry because we’ve also got tips on how to increase your activity level.
BEGINNERS: STARTING FROM SQUARE ONE
Deciding to live a healthier lifestyle is a step in the right direction for anyone who wants to live a long and balanced life. But before anything else, remember that you have to assess how fit you are for your chosen workout regimen.
Take a quick assessment
Take into consideration your reasons for exercising and what you can physically handle. Of course you can’t take on anything too intense right off the bat. Remember that a personal and doctor’s assessment of your fitness will help you plan your workout goals.
Get loose and stretch
Always start with warm-ups and stretching. This will help loosen up your muscles, get your blood flowing, and avoid post-workout pains. Once you’re warmed up, it is recommended to work with three different types of exercises: cardiovascular activity, strength conditioning, and flexibility training. You don’t have to do all these in one day but doing each regularly will help any beginner have a well-balanced workout plan.
Perhaps the biggest mistake that beginners do is taking on a workout plan too aggressively. This isn’t advisable because it will eventually lead to giving up when you end up tired, sore, or injured. Some would even give up because of the wrong notion that tackling a workout aggressively would grant immediate results.
Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise said that when people go about it too aggressively early in the workout plan, they tend not to stick to it in the long haul [TWEET THIS!]. That’s defeating the purpose now, don’t you think?
HITTING THE GYM OR AT HOME WORKOUTS?
Naturally, people think and flock to the gym when they decide that it’s time to exercise and get fit. There are many reasons behind it as well like having all the equipment like treadmill, weights, and personal trainers. On the other hand, others like the feeling of working out with people beside them.
While that may be the option most would go for, you can also keep fit and maintain wellness in the comfort of your own home. At home workouts can be just as beneficial as working out at the gym. Calisthenic-type exercises such as squats, lunges, and sit-ups can help you condition your body.
You might even want to invest in some home workout equipment. But if that’s out of your budget, there are ways to improvise like making your own weights by filling recycled bottles with sand.
REGULAR EXERCISERS: STEPPING UP YOUR GAME
If you’ve already made exercising a part of your daily routine, then you’re probably starting to feel that it has become more of a repetitive task and has lost its luster unlike when you first started. Eventually, you’ll see that you’ve hit a slump. That’s a sign that it’s time to step up your workout game!
Breathe more, do more
People tend to underestimate the difference that proper breathing can make when working out. Make it a priority to do breathing exercises as well. Try inhaling in three counts and exhale in three counts again. A powerful exhale can help you generate more force which means that you’ll be able to do more work [TWEET THIS!].
Quit avoiding what you hate
Whenever there’s something that we don’t like doing, we tend to turn the other cheek and refocus on something else. We all do it but the things that you hate? Well those could be the workout game changer that you just might need to shake things up in your routine. These activities could even help you do better, bring you better results, and help build a stronger and more balanced body.
And there you have our tips on exercising for beginners and regular fitness fanatics! Living a life of fitness comes with a lot of hard work, determination, and discipline. Remember that starting a workout plan is an important decision but it doesn’t need to be an overwhelming one.
Start off slowly and work your way to more and more as time passes. Carefully make plans and always pace yourself. Aggressively working out right off the bat is not only going to tire you out more but also wear off the novelty of healthy living for you. In due time, you’ll find yourself feeling incomplete when you don’t work out and you’ll establish a healthy habit that lasts a lifetime!