How to Start Exercising: A Beginner’s Guide to Working Out

In a world filled with endless distractions and busy schedules, it’s all too easy to push exercise to the bottom of your to-do list. We’ve all been there, promising ourselves that we’ll start working out “tomorrow” or “next week.” But here’s the thing: there’s never a perfect time to begin your fitness journey. The right moment is now, and this is your sign to take that first step towards a healthier, happier you.
Starting a new exercise routine might seem daunting, especially if you’re a beginner. Questions flood your mind: What type of exercise should I do? How often should I work out? What if I’m not fit enough?
Relax. We’re here to guide you through the exhilarating world of fitness with our “Beginner’s Guide to Working Out.” Whether you’re looking to shed a few pounds, boost your energy levels, or simply improve your overall well-being, we’ve got you covered.

We’ll explore how to choose the right types of exercise, set realistic goals, select the right workout routine, stay motivated, and overcome the inevitable hurdles that may come your way. Get ready to transform your life one workout at a time!

How to Choose the Right Type of Exercise for You

Types of Exercises

There are many types of exercise, and each one has its benefits and drawbacks. Some of the most common types are:

Aerobic: This is any exercise that makes your heart rate and breathing faster, such as running, cycling, swimming, or dancing. It can improve your cardiovascular health, endurance, and calorie burning.
Strength: This is any exercise that makes your muscles work harder, such as lifting weights, doing push-ups, or using resistance bands. It can improve your muscle mass, strength, and metabolism.
Calisthenics: This is any exercise that uses your body weight as resistance, such as squats, lunges, or planks. It can improve your balance, stability, and flexibility.
HIIT: This is an exercise that alternates between short bursts of high-intensity activity and low-intensity recovery, such as sprinting, jumping, or skipping. It can improve your aerobic and anaerobic fitness, fat-burning, and efficiency.
Balance: This is an exercise that challenges your ability to maintain your posture and equilibrium, such as yoga, tai chi, or pilates. It can improve your coordination, agility, and core strength.
Flexibility: This is any exercise that stretches your muscles and joints, such as stretching, foam rolling, or massage. It can improve your range of motion, mobility, and recovery.

You don’t have to stick to one type of exercise. In fact, it’s better to mix and match different styles to get a balanced workout routine.

The WHO recommends that adults aged 18 to 64 years should do at least 150 minutes of moderate-intensity aerobic physical activity or at least 75 minutes of vigorous-intensity aerobic physical activity per day.

How do You Choose the Type of Exercise that Suits you Best?

Here are some factors to consider:

Your fitness level: Start with exercises that match your current ability and fitness level. Don’t push yourself too hard or too fast, or you may get injured or discouraged. Gradually increase the difficulty and intensity of your exercises as you get fitter and stronger.
Your health condition: If you have any medical conditions or injuries, consult your doctor before starting any exercise program. They can advise you on what types of exercise are safe and suitable for you and what types to avoid or modify.
Your availability: Choose exercises that fit your schedule and lifestyle. If you have a busy or unpredictable schedule, opt for activities that are short, simple, and convenient, such as HIIT, calisthenics, or walking. If you have more time and flexibility, try exercises that are longer, more complex, and more varied, such as aerobic, strength, or balance.
Your budget: Choose exercises that fit your budget and resources. If you have a tight budget, go for exercises that are free or low-cost, such as running, jogging or jumping rope. If you have money to spend, try exercises that require more equipment or guidance, such as weight lifting, cycling, or joining a gym or a class.
Your interests: Choose exercises that you enjoy and have fun with. If you like music and dancing, try exercises that are rhythmic and expressive, such as Zumba, salsa, or hip hop. If you like nature and adventure, try exercises that are outdoor and scenic, such as hiking, kayaking, or skiing.

How to Plan and Schedule Your Workout Routine

Planning and scheduling your workout routine is important for staying consistent and motivated. It can help you set and achieve your goals, track and measure your progress, and avoid boredom and burnout. Here are some steps and tips on how to plan and schedule your workout routine:

Set realistic and specific goals:

Decide what you want to achieve with your exercise, such as losing weight, gaining muscle, improving your health, or having fun. Make sure your goals are realistic, measurable, achievable, relevant, and time-bound. For example, instead of saying, “I want to get fit,” say, “I want to lose 10 pounds in 3 months by exercising three times a week for 30 minutes each time”.

Find fun activities:

Choose exercises that you like and look forward to doing. Experiment with different types and formats of exercise, and find what works best for you. You can also mix and match other exercises to keep things interesting and challenging. For example, you can do a HIIT workout on Monday, a yoga session on Wednesday, and a hiking trip on Saturday.

Create a weekly workout plan:

Based on your goals and preferences, create a weekly workout plan that outlines what type of exercise, how long, how often, and when you will do it. You can use a calendar, a planner, or an app to write down and organize your plan. For example, you can write down “Monday: HIIT, 30 minutes, 6 pm; Wednesday: Yoga, 45 minutes, 8 am; Saturday: Hiking, 2 hours, 10 am”.

Set reminders and alarms:

To help you stick to your plan and avoid forgetting or skipping your workouts, set reminders and alarms on your phone, computer, or watch. You can also use motivational messages, images, or sounds to inspire and encourage you. For example, you can set an alarm that says, “Time to HIIT it!” or “Yoga time!” or play your favorite song or podcast.

Be flexible and adaptable:

Sometimes, things may not go according to your plan, and that’s okay. You may have unexpected changes or challenges in your schedule, such as work, family, or health issues. Instead of giving up or feeling guilty, be flexible and adaptable and adjust your plan accordingly. You can have backup plans, alternative options, or contingency strategies in case of emergencies.

A survey by Shape magazine found that 69% of gym-goers want to lose weight, 61% want to improve their strength, and 1 in 3 want to relieve stress.

How to Prepare and Perform Your Workout Safely and Effectively

Preparing and performing your workout safely and effectively is important for preventing injuries, enhancing performance, and improving results. It can help you warm up your muscles, cool down your body, stretch your joints, hydrate your cells, and rest your system. Here are some steps and tips on how to prepare and perform your workout safely and effectively:

1.Warm-up:

Before you start your workout, do a warm-up session that lasts for about 10 to 15 minutes. A warm-up session is a low-intensity activity that gradually increases your heart rate, blood flow, and body temperature, such as walking, jogging, or cycling. It can help you prepare your muscles, joints, and nerves for the upcoming exercise and reduce the risk of injury, cramps, or strains.

2. Cool down:

After you finish your workout, do a cool-down session that lasts for about 10 to 15 minutes. A cool-down session is a low-intensity activity that gradually decreases your heart rate, blood flow, and body temperature, such as walking, stretching, or breathing. It can help you recover your muscles, joints, and nerves from the previous exercise and prevent soreness, stiffness, or dizziness.

3. Stretch:

During or after your workout, do some stretching exercises that last for about 10 to 15 minutes. Stretching exercises are movements that extend your muscles and joints to their full range of motion, such as bending, twisting, or reaching. They can help you improve your flexibility, mobility, and posture and relieve tension, pain, tightness, or spasms.

4. Hydrate:

Before, during, and after your workout, drink plenty of water or fluids that replenish your hydration and electrolytes, such as water, sports drinks, or coconut water. Hydration is essential for maintaining your body’s functions, such as regulating your temperature, transporting nutrients, and eliminating waste. It can help you prevent dehydration, fatigue, or headaches.

5. Rest:

Between your workouts, take enough time to rest and sleep, which can vary depending on your age, fitness level, and exercise intensity. Rest and sleep are crucial for repairing your muscles, tissues, and cells and restoring your energy, hormones, and immune system. They can help you avoid overtraining, injury, or illness.

To Perform Each Exercise Correctly and Efficiently, Follow These Tips and Techniques:

Use proper form and posture: This can help you target the right muscles and avoid injury. To learn and improve your form, you can use mirrors, videos, or feedback.
Breathe properly: This can help you deliver oxygen and blood to your muscles and brain. To breathe properly, you can follow the rhythm and pattern of your exercise and avoid holding your breath.
Use appropriate equipment: This can help you perform the exercise safely and effectively. To use appropriate equipment, you can choose the right size, weight, and quality and follow the instructions.
Follow instructions and guidance: This can help you learn and master the exercise and avoid mistakes. To follow instructions, you can pay attention, listen, watch, or read carefully, and ask questions if needed.

How to Boost Your Workout with Nutrition and Supplements

Nutrition and supplements can boost your workout and support your health. They can provide you with the nutrients and substances that your body needs. Here are some tips on how to boost your workout with nutrition and supplements:

Eat a Healthy and Balanced Diet:

This can provide you with the calories, protein, carbs, fats, vitamins, and minerals that your body needs. To eat a healthy and balanced diet, you can follow these guidelines:
Eating enough calories, protein, carbs, and fats can help you fuel, build, and repair your muscles. To eat enough of these, you can calculate your daily needs and adjust your intake accordingly.

You can also see which foods are suitable for you via food intolerance test
Eating enough vitamins and minerals can help you prevent deficiencies and enhance your health. To eat enough of these, you can eat colorful fruits and vegetables and supplement with a multivitamin if needed.

Plan and Prepare Your Meals and Snacks:

This can help you eat the right foods at the right times. To plan and prepare your meals and snacks, you can use these tips and examples:

Plan your food based on your goals, preferences, and schedule. You can use a planner, a list, or a service to organize your food.
Prepare your food by cooking, baking, or freezing them or by using ready-made or pre-packaged foods. You can use containers, bags, or boxes to store and transport your food.
Eat your food depending on your exercise type and intensity and your hunger and energy levels.

Use Supplements to Boost Your Workout:

Supplements can provide you with extra or missing nutrients or substances that your body needs or lacks. To boost your work, you can consider these options and factors:

IV vitamin therapy: It delivers a high dose of vitamins and minerals directly into your bloodstream. Vitamin infusion therapy can help you boost your immune system, energy, hydration, and recovery.
Creatine: This is a supplement that contains a substance that is stored in your muscles. It can help you increase your muscle mass, strength, and power.
Caffeine: This is a supplement that contains a substance that is found in coffee, tea, or energy drinks. It can help you boost your energy, alertness, and mood.

Conclusion

Embarking on a fitness journey as a beginner can be both exciting and transformative. The key to success lies in setting realistic goals, choosing activities you enjoy, and gradually increasing intensity and duration. Remember, consistency is paramount, and small, consistent efforts will yield significant results over time. Be patient with yourself, listen to your body, and don’t be discouraged by setbacks.
Seek support from friends, family, or fitness communities to stay motivated. The journey towards a healthier, fitter you is a marathon, not a sprint, and every step forward is a victory. So, lace up those sneakers and embrace the incredible benefits of a more active lifestyle. Your body and mind will thank you for it.

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Frequently Asked Questions

How much exercise should a beginner start with?

A common recommendation is to start with 30 minutes of moderate physical activity per day, at least 2-3 days per week.

How do I start a workout routine at home for beginners?

You can start by choosing the types of exercise that suit your goals, preferences, and fitness level, such as aerobic, strength, calisthenics, HIIT, or flexibility. Then, you can follow a sample workout plan that includes warm-ups, main exercises, and cool-downs.

What exercises do I do first?

You should do the exercises that require the most technique, energy, and stability first, such as compound movements, high-intensity activities, or skill-based drills. Then, you can move on to the exercises that target smaller muscles, lower intensity, or flexibility.

Can beginners work every day?

It depends on your goals and the intensity of your workouts. In general, it’s not necessary to work out every day, especially if you’re doing intense or heavy exercises. You should have at least one rest day per week to allow your body to recover and prevent overtraining.

What is the best order for a workout?

The best order for a workout varies depending on your individual needs and preferences. Still, a general guideline is to start with a warm-up, then do your strength training, followed by your cardio, and finish with a cool-down and stretch.

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