"Have you wanted to work out for a while and change your habits but don't know where to start? Setting a new fitness regime and working towards better health is every individual's new year resolution. But lack of guidance and motivation hardly let it happen.
Exercising regularly is one of the healthiest and most rewarding activities one could engage in. From boxing to cardio and martial arts to resistance training, the world of exercise is vast and exciting.
But it can be slightly challenging for somebody who has never exercised before. Walking into the gym, having no idea what to do and seeing everybody using complex equipment can be scary and intimidating. But don't worry. We'll take you through everything you need to know to be your fittest, healthiest, happiest self in no time.
1. Exercising for the first time
2. Where or how do I begin?
2.1 Chalking out your Goals
2.2 Finding a Time that Suits You
2.3 Picking a Sustainable Fitness Plan
2.4 Seeking the Right Guidance
2.5 Starting Small
2.6 Mapping Out a Game Plan
3. The Final Say
Exercising for the first time is often quite disheartening. You have no idea where to start and what to do. If you go to the gym for the first time, you might lift a few weights and then leave, unsure if you've even completed a session. If you're trying to run for the first time, you might get 100m down the road and then stop, struggling for breath. If you think this is a reason to stop, then you're WRONG!
This is amongst the most asked fitness-related questions.
You must bring action when you want to make your goals a reality. This isn't wholly true. Instead, it is incomplete. If you blindly act without thinking, you could do more harm.
If you are to start a business without doing the homework on it, you will go out of business. In the same way, if you are to begin a diet regimen or fitness program but do not adequately plan things out, you could harm your metabolism or cause an injury. Here are outlined steps for all beginners to ensure you start on the right foot and best secure your success.
If you don't have a goal, it's challenging to keep track of your progress, success and failure and tell how you're doing.
Goals are arguably the most crucial part of exercising. If you have a goal, you can work towards it, measure against it and change your strategy if you aren't getting any closer to it.
2.2 Finding a time that suits you
Whatever suits your lifestyle and energy levels best is the best time to work out. The only way to find out is to experiment with different timings. Being a morning workout person might work out perfectly for some early risers. On the other hand, the thought of waking up early might completely throw some people off, and that's when working out in the evening would work best for you.
2.3 Picking a sustainable fitness plan
You don't need to go to the gym or work out for long hours, but you need to work out around 4 times a week for 20-30 minutes at least. We suggest a walking regimen that progresses steadily with time for absolute beginners. Every day, get out for 20 minutes and go for a brisk walk.
If you can handle more, the next question we need to ask is, what do you like to do? Would you spin? Would you rather do yoga? Would you do resistance training? Would you try pilates? You know a program is good for you when you can sustain it.
2.4 Seeking the proper guidance
Once you are set in what you want to do, you should ensure you're doing it correctly. A fitness expert can guide you the right way, at least initially. It would help you prevent injuries and provide the best results. It really doesn't need to be a burden on your pocket. You may hire a trainer for the first few sessions to familiarise you with the gym and teach you how the equipment works, or you could opt for beginner's group classes. The cheapest, most obvious answer would be free online videos by fitness experts for beginners that lasts at least 1 month, going up to 3.
2.5 Starting Small
You must lay focus on consistency and sustainability when you start working out. Start by working out twice a week and work your way up. Realistic goals are key. You will probably be sore after your first handful of exercises, so you will have a few days to recover.
While you won't be pencilling in actual workouts every day, doing something small each day: even if it's just 15 minutes of walking, builds momentum and reinforces the formation of a new pattern of habits.
Despite being very dedicated to your health and fitness, you will feel unmotivated some days. Ask a friend to be your check-in partner. You can tell each other when you both follow through with your plans and when you need a nudge.
A quick tip is to get everything you'd need for your session together the night before. If you get frustrated with the 6 am alarm you set, it would be easier to get up if you know things are prepped and are in place. Just change your clothes and walk out the door! The same applies to preparing your breakfast a night before, so you know your post-workout meal is waiting for you in the fridge.
Starting to follow a routine and changing your lifestyle through breaking old patterns of habits can be very challenging, but understand that we all need to start somewhere. Engage in whatever form of physical activity you enjoy the most. It can be anything, but you must take the first step and start moving. Just move. Find programs, workout timings and diets that suit you best.
Most importantly, make sure that you’re listening to your body. If you’ve been going too hard, you might need a break and some rest, which is normal. Beginning to work out should be a step toward self-care instead of adding to your stress. So get up and start moving!
1. Are youtube fitness tutorials reliable?
Yes, but not all Youtube fitness pages provide the correct information. Always choose trusted, verified channels and provide accurate, scientifically proven information. Search for tutorials specifically made for beginners, keeping in mind what equipment is available to you, your body type, and your end goal.
2. Do I need to go to the gym to start working out?
No, it's not! You can start with home workouts; after that, you can join a gym to increase your fitness levels. Several exercises you can do at home involve just the body weight and no equipment.
3. How can I motivate and discipline myself to start working out?
Keep it simple. Start with one thing and one day at a time, and take on another task when it becomes a habit.
4. How important is the diet in all this?
Good nutrition is just as important as exercising for good health. With a better diet, you can enjoy increased energy and a stronger immune system.
5. What role does age play in starting your fitness journey?
It’s never too late to start your fitness journey. However, older age is associated with lower exercise efficiency and increased oxygen cost while exercising. Age-related issues can be fixed with exercise training.
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