Thinking about joining a gym in the near future? Check out this list of 11 awesome tips for working out that beginners need to know!
Did you know that only 5% of adults participate in approximately 30 minutes of physical activity each day? At the same time, just 33% of kids are physically active, and this is probably why the rate of childhood obesity is increasing. Doing some form of physical activity is necessary to keep you healthy, and you don’t need to be a fitness instructor to do it regularly.
That’s why this article is going to give you some tips for working out, so keep reading. Whether you’re a beginner or you’ve done some fitness activities in the past, the following piece acts as a blueprint for your future fitness journey. Let’s dive right in and find out how to get the most out of your workout.
Never Skip Warmup
Warming up is not only recommended but mandatory, especially if you’re about to do intense physical exercises. If your muscles are not warmed up, there is a higher risk of injury as you go through your workout. That’s because cold and stiff muscles can break down easily or you can get a sprain. To prevent that, make sure that you warm-up for at least 10-15 minutes before you work out.
Your warmup shouldn’t be complicated either. For example, you can do basic exercises such as jumping jack, jumping rope, doing a few squats and pushups, shoulder rotations, neck rotations, etc. There are plenty of warm-up tutorials online too that you can follow each time you want to work out.
Don’t Push Yourself Too Much
Everything is more complicated when you’re a beginner, so make sure that you don’t push yourself too much right from the start. Take it easy, even if that means working out just 5-10 minutes a day. Give your body a chance to accommodate the new lifestyle change that you’re making. At the same time, you also give your mind a chance to get used to the idea of working out regularly.
The key is to slowly build up to a reasonable workout. Once you become more accustomed to the exercises, you can push for performance and work out for 25-30 minutes every day at high intensity. If you go all-in right from the start, there are higher chances that you can get injured or discouraged and quit altogether.
Sleep and Take Plenty of Rest
Muscles grow during your sleep. If you don’t get adequate rest after workouts, you can get injured more easily and develop all kinds of health problems. Therefore, make sure that you sleep at least 7-8 hours every night. If you’re in the mood for an afternoon nap and you can do it, just go for it. If you cannot sleep, at least sit in bed and read a book. Your body will work to recover and build back muscle fibers after a strenuous workout.
Hydrate, Hydrate, Hydrate
There is a well-known fact that exercising regularly can bring heat to your body. To eliminate some of this heat, the body begins to sweat. You lose a lot of water while working out, so make sure that you replenish this water. Drink a lot of fluids, particularly water or lemonade. Depending on your body type, exercise intensity, and other factors, chances are that you might reach a gallon of water every day.
Drinking this amount of water shouldn’t feel like a chore. Most athletes drink almost half a gallon of water while working out, especially if they do high-intensity interval training. You can spread out your hydration requirements throughout the day and also include teas, soups or milk to reach your daily need.
Always Do Stretching
Stretching is another important aspect of working out. Ideally, you’d want to do a bit of stretching after each workout to give those muscles a chance to recuperate faster. Stretching should be done only when the muscles are warm. You should never stretch on a cold body because your muscles or ligaments might simply snap when stretched.
To get the most out of your stretching routines, consider doing yoga. This type of physical activity has been used for thousands of years to improve health, alleviate ailments, and improve mental clarity. Again, you can start doing yoga with just 5-10 minutes a day watching YouTube videos. You can also go to a yoga studio in your town and take a yoga class for beginners.
Eat Lots of Fruits and Vegetables
Yes, everyone talks about eating more fruits and vegetables and for good reason. You should follow this advice especially if you’re working out on a regular basis. That’s because when you’re exercising, you’re breaking down muscle fibers at a microscopic level. These fibers need to be built back up and this requires protein, vitamins, and minerals.
If you don’t supply your body with the necessary vitamins and minerals, it cannot rebuild back your tissues. This can lead to disease and poor fitness performance. Fruits and veggies of all kinds supply enough nutrients to feed your body properly. Make sure that you add more apples, bananas, beans, lentils, tomatoes, cucumbers, and other similar foods to your diet and you’ll be a healthier individual.
Supplementation is key not only for recovery but also for building more muscle mass. As mentioned earlier, your muscles need protein to grow. You can supply this protein by eating lean meats such as chicken, turkey, beef, and fish. You can also take a protein supplement such as whey protein concentrate or isolate. For other great supplements used by athletes and fitness enthusiasts alike, make sure that you check out Umbrella Labs.
Supplementing your body with the right nutrients, proteins, and amino acids help with recovery and increase fitness performance. You’ll be able to run faster, jump higher, lift more weight, and recover quicker from your workouts. Taking supplements also helps you maintain certain body composition and muscle mass, so it’s very beneficial for you.
Listen to Music While Working Out
Listening to music can make your workouts more entertaining, especially if you’re listening to high-BPM, heart-pumping music. The right music can also motivate you to push through a complex workout and make it to the end. Ideally, you’d want to use wireless headphones while listening to your favorite tunes, so that you don’t waste time untangling cords.
As a tip, it’s recommended not to use headphones that block out surrounding noise, especially if you’re running outside. It’s important to still hear what’s happening around you and be mindful of car horns or other sounds. Some sophisticated headphones have built-in microphones that allow you to turn the exterior noise on and off as desires, so check those out if your budget is flexible.
Try to Work Out Outdoors
From time to time, it’s a good idea to do a workout outdoors in the open. This allows you to enjoy the fresh air and plenty of sunlight while improving your body. The best example, in this case, would be to go for a run in the park. As long as you have your favorite music in your ears and a timer, you’re good to go. In some cases, yoga instructors also organize open workouts in the middle of nature. These are great for toning your body and getting more oxygen to your lungs.
Have a Friend to Motivate You Along the Way
Working out alone is nice, but working with someone is even nicer. Not only that your workouts will become easier, but a friend can motivate you throughout your journey. And you can motivate him/her at the same time. Having a workout buddy while you go to the gym or for a run in the park also holds you accountable. This means that you cannot create many excuses not to work out and this helps your progress.
Take One Week off Each 2-3 Months
Working out to lose weight or build muscle is great, but after a few months, you need to give your body a longer resting period. Professional athletes take one week off after every 2-3 months of working out. During this week, you do nothing but mild yoga from time to time. You give your body a chance to recuperate and repair torn ligaments, tendons, joints, and muscle fibers.
You can take advantage of this week to also indulge in some of your favorite foods. This doesn’t mean eating everything you find in your fridge, but allowing yourself to enjoy your preferred meals such as a pizza, chicken wings, etc. Once the rest week is over, you can get back to your regular diet and feel much better about it.
Now You Know the Most Important Tips for Working Out
These are the most basic and widely-known tips for working out. If you’re a beginner, follow these pieces of advice and you’ll be on the right track. As another tip, it wouldn’t be a bad idea to also work with a professional fitness trainer to keep you motivated and focused along the way. The gyms in your town probably have many experienced instructors you can collaborate with.
also, make sure that you check out the other articles on our website to learn more about fitness, nutrition, and how to lose weight.
Author: Darcy Leech