So you want to add exercising to your weight loss plan but you are not sure where to start. These 5 exercise tips for beginners will get you active today. Experts agree that one of the best ways to lose weight and keep the weight off is to get active and start working out.
By adding just 30 minutes a day 3 to 4 times a week you are aiding in your weight loss. Additionally you are minimizing the risk of certain medical conditions like heart disease, type 2 diabetes, and high blood pressure just to name a few. Exercise is also a great way to relieve stress, get more energy and stronger bones.
Exercise Tip #1
Ready - Set - Goal!
Get ready, get set.....but don't go yet. Before starting your beginner's workout, think about what you want to achieve and write down your goals. Write it down in terms of your ultimate goal like I want to be able to exercise 5 days a week for 1 hour a day by the end of the year. Write down your goal and post it where you can read it each day as a constant reminder.
Take this larger goal and break it down into smaller ones. This way you can measure your progress and have smaller milestones to reach for. As a beginner to exercising, start smaller and lower intensity. For instance, aim for only a 20 minute workout with a brisk walk or low impact aerobic DVD workout routine. Do this for 3 days the first couple of weeks and then start adding days and or duration to your routine. Don't forget to include some strength training to your weekly routine.
Tip #2
Pick a Spot
When I say pick a spot, I don't mean spot toning. What I mean is pick your spot where you will be doing your exercises. If you are planning on walking or jogging for your aerobics, then find an area that works for you. Find a park or walking path that you can use and that will allow you to increase the miles or speed as you move up a notch.
For your strength training decide if you want to do weight lifting or use resistance bands or dumbbell weights. You can check out the local gyms as these will have a variety of weight lifting equipment or purchase some resistance bands or dumbbell weights and workout from home.
Tip for Beginners #3
Get Comfortable
No I don't mean to sit back and relax in your La-z-boy. I am talking about your workout attire. If you are walking or jogging make sure you have the right kind of shoes. A great pair of walking shoes is one of the best investments you can make.
Make your clothes comfortable as well. You don't have to spend a lot. Your clothing can be as simple as a T-shirt and sweat pants or shorts.
Exercise Tip # 4
Find the Right Intensity
As a beginner at exercising you don't want to overdue it. If you are just starting out then start slow. Keep your beginner's exercise routine within your target heart rate zone to minimize risk of injury and avoid burning yourself out. Use this guideline to measure that you are working out at the right level. If you cannot talk or say a few words during your aerobics then you need to slow it down. On the other hand, if you can sing a song with no problems then bring it up a notch.
Don't be fooled by the "no pain, no gain" mantra in your strength training. It is okay to feel some muscle soreness the next day but if you cannot get out of the chair because you did too many abdominal crunches then you over did it. Do enough repetitions to challenge your muscles but not too many to where you risk tearing your muscles.
Tip #5
Warm Up and Cool Down
Many beginners don't know or understand the importance of a good warm up, cool down and stretching. A good warm up is critical to ensure you are preparing your muscles for your workout. By warming up you are oxygenating your muscles and getting your blood flowing. The warm up should be about 5 minutes of low impact aerobics like marching in place. After the warm up you need to stretch your muscles to reduce injuries and prepare them for your workout.
Just as important is the cool down period which should be anywhere from 5 minutes to 10 minutes. Your cool down will ensure your blood is redistributed properly and you slow down your heart rate to normal. Stretching again after the cool down helps to lengthen and strengthen your muscles.
