Why Exercise now?
Scientific research has proven that exercising regularly can greatly improve overall physical health, and even help boost lifespan. Benefits of exercise seem to include a reduced probability of heart disease, cancer, dementia and bone disease. Additionally, exercise helps with weight loss, which can lead to an improved body image and a higher confidence level. But starting an exercise routine can be daunting, especially if you have lived your entire life without exercising regularly. you may not even know where to begin. People who have grown up exercising may not understand the questions that a first-time exerciser may have. If no one tells you, it can be hard to know basics like where to begin or how to find the time. Exercising without the proper instruction can actually cause more harm than good, especially if you strain yourself and attempt exercises that you are not physically ready for yet. so we have put together a simple guide addressing some of the basic questions a first-time exerciser may have. with a little research, you can be enjoying the health and weight loss benefits of a solid exercise routine in no time at all!
Stretch now or Regret It Later
Begin some simple stretches. This will prevent injury from tight muscles and tendons once you begin your exercise. Slowly try to touch your toes in order to stretch out your thigh and calf muscles. Hang your head down and then slowly rotate your neck so that your head passes over one shoulder, than rolls back, then passes over your other shoulder. This is a good way to stretch your neck and upper back. for your lower back, rotate your hips 360 degrees. you may also want to stretch your shoulders by rolling them back and forth 360 degrees.
Start slow And Simple, Then Build Up
Again, especially if you don’t have much exercise experience, it’s important for you to figure out your limits, but without going over them! you need to have a complete understanding of what your body is capable of when you begin your fitness regimen. As far as exercise goes, walking and jogging are two of the cheapest and easiest places to start. many Americans live very sedentary lifestyles, often only walking as far as the front door to the car every day. Of course, if that sounds like your daily routine, you’re one of the people who need to start exercising!
Many people like to begin their health and fitness career by taking a brisk walk around the block or down the street, and see how you feel. you may only be able to go fifteen minutes for starters, but gradually build up. try to find a pace that would still allow you to carry on a conversation without feeling winded.
How much Should I Exercise?
Most personal trainers recommend exercising for one hour per day, five days a week. That may sound like a lot at first, and many people will stress out about fitting this time commitment into an already packed daily routine. There’s no shortcut around this, and the truth is that you have to start a new exercise and fitness routine for YOU. This could mean setting your alarm clock an hour earlier, or it could mean skipping or pushing back movie plans so that you can exercise in the evening. Figure out what works best, and what you’re more likely to stick to. some people can find the time to get out at lunch to exercise, but this will depend on your work commitments. The important thing is to be consistent. you can train your body to follow routines (some studies show that starting a new habit takes about two weeks.) If you spend fifteen minutes stretching and thirty minutes walking or jogging every day at 7pm, you’ll soon find that your body expects the activity every day at that time. you will also likely find that you have more energy and that you’re sleeping better.
Try not To Bore Yourself
Establishing a routine is one thing, but doing the exact same thing almost every day can definitely get boring. This is why it’s important to mix up your exercise routine. If you jog, try a different route. If it’s warm enough, try bike riding or swimming if there are facilities available. many physical trainers suggest that, after taking one month to establish a basic physical fitness routine, you enroll in classes if possible. something like kickboxing, yoga, tennis or step aerobics can help you learn new fitness tricks and can also work out muscle groups that may be neglected in your standard routine. many community centers offer free or cheap lessons if money is an issue, so check there first. But of course, just like with your beginning routine, start slow and let your body get used to the new activity.
If, like many, you work during the week, then weekends can be a good time to give yourself an exercise treat. on the weekend, you may have time to get out for a longer hike or a bike ride, or to take a lesson in the middle of the day.
Good Carbs, Bad Carbs
You may have heard confusing things about carbs and exercise. Professional athletes are always talking about “carb loading” right before a big race or game, but if you eat a bowl of spaghetti, you’ll find yourself feeling sluggish and gaining weight. Carbs definitely do provide the energy needed for muscle contraction, which is what happens when you exercise. The common exercising wisdom is that simple carbs derived from sugars will give you an immediate energy boost, while complex carbs from grains and pastas will be stored and used over time, since they take longer to break down. until you get into a more serious, high-impact exercise routine, you will probably be best off having a piece of fruit or a sports drink about 15 minutes before your workout. Since excess carbs are stored as fat, a gentle workout probably won’t burn through complex carbs fast enough, which could lead to weight gain. As you scale up your fitness routine, you may want to change your eating habits as well.
Now you’ve got some basics on how to start exercising. taking charge of your physical health can be one of the most rewarding decisions you ever make!
