Ready to get active and make exercise a habit? If you start now, you'll be leaner, stronger, and faster within weeks. Your body will transform and your energy levels will go through the roof.
Regular exercise lowers your risk of heart disease, improves sleep, and boosts brain power. Getting started is the hardest part, especially when you're feeling "out of shape."
"The best time to plant a tree was 20 years ago. The second best time is now." - Chinese Proverb
Here are some tips to help you out:
Start Small
Set realistic goals and take small steps toward a strong, lean body. If you expect overnight results, you'll be disappointed. Start with 10-15 minutes of exercise a day to build up your strength and endurance. Give yourself time to adjust.
Master the basics before trying more advanced workouts. Increase exercise duration and intensity from one session to the next. Don’t push yourself too hard in the first few weeks as it may lead to injury.
Find the Best Fit
Consider your preferences in terms of physical activity. If you hate cardio, you'll have a hard time sticking to your workouts. In this case, lift weights and finish your sessions with MIIT (Moderate Intensity Interval Training.)
Swimming, hiking, power walking, yoga, and team sports count as exercise too. For instance, if you're hesitant to step into the gym, start with basic activities like walking and cycling on the recumbent bike. Once you get started, you'll be able to perform more complex exercises.
Learn Proper Technique
Never compromise lifting technique for volume! As you begin, it can be tempting to test your limits and go overboard. This can lead to injuries and hamper your progress. Always watch your form and execute each movement with a slow, controlled motion.
If you're not sure how to do specific exercises, ask a trainer. Fitness instructors are there for a reason. You can also watch exercise videos online and practice with light weights until you learn proper technique.
Avoid Cookie-Cutter Workouts
The cookie-cutter exercise plans featured online are unlikely to match your fitness level. Use them for inspiration, but don't follow them word for word. Consider hiring a personal training at least in the first month or so. This will allow you to learn the basics and set smart goals. Later, you can create your own workouts and adjust them along the way.
Remember that it's never too late to start working out. Go to the gym, exercise at home, or start your day with a morning run. The possibilities are endless.