Start Your Fitness Journey: Tips for Beginner Exercisers
Getting into exercise can be a daunting prospect, especially for beginners. Here are some tips to help you get started, so you can get the most out of your workouts and have fun.
Set a Goal
It’s important to have a goal in mind when you start your fitness journey. Whether it’s to lose weight, gain muscle, or just to stay healthy, having an end goal helps you stay motivated and focused on your progress.
Choose the Right Workouts
When you’re just starting out, it’s best to stick to exercises that are low-impact, such as walking, jogging and swimming. These activities are great for building up your fitness level and strength gradually, so you can eventually move on to more challenging exercises.
Listen to Your Body
It’s important to remember that everyone’s body is different, and what works for one person may not work for another. Listen to your body and take it slow. If you feel pain or discomfort, it’s a good idea to back off and rest.
Set Realistic Expectations
It’s important to be realistic when setting expectations. You won’t see large changes in your body right away. It takes time and dedication to reach your goals. Don’t be discouraged if you don’t see results right away, just be sure to stay focused and motivated to keep going.
Get the Right Gear
Investing in the right gear can be a great way to get motivated and stay comfortable while exercising. The basics include comfortable clothing, the right shoes, and if possible, getting a personal trainer or coach to help you with your form and technique.
Stay Hydrated
A good rule of thumb is to drink at least 8 glasses of water a day. Water helps your body stay hydrated and energized for longer workout sessions.
Don’t Give Up
Most importantly, don’t give up. Even if you feel like you’re not seeing progress, keep going. Slow progress is still progress and every step you take brings you closer to your goals.
Make It Fun
Finally, make sure you’re having fun with your workouts. It’s okay to switch things up and try new activities. You could even get a friend to join you, so you can help motivate each other and keep each other accountable.
Starting any fitness journey is a big step, but it’s an important one. Use these tips to get you started and to keep you motivated on your journey. With a little patience and dedication, you’ll be well on your way to a healthier, happier you.
What type of exercises should a beginner do to start a fitness journey?
1. Bodyweight exercises: such as squats, pushups, lunges, step-ups, plank and crunches.
2. Cardio: such as jogging, walking, swimming, biking.
3. Strength training: such as dumbbells, resistance bands, machines and core exercises.
4. Flexibility Exercises: such as stretching, yoga and Pilates.
5. High-Intensity Interval Training (HIIT): such as sprinting, skipping, burpees and other timed drills.
What kind of equipment do beginners need for a fitness journey?
For a beginner starting a fitness journey, the most essential pieces of equipment needed would be a set of dumbbells and/or kettlebells, an exercise mat, and some form of cardio equipment such as a treadmill or stationary bike. Additionally, a pull-up bar, resistance bands, and a jump rope would all be useful additions for a beginner looking to build strength and/or improve aerobic conditioning.
What exercises should beginners do for a fitness journey?
1. Squats
2. Lunges
3. Push Ups
4. Step Ups
5. Jumping Jacks
6. Glute Bridges
7. Sit Ups
8. Plank
9. Burpees
10. Mountain Climbers
These exercises can be done with minimal equipment and provide effective workouts for a beginner. For additional variety, one can also incorporate cardio and interval training exercises such as walking, jogging, running, and higher intensity exercises like sprints.
What is the best beginner weightlifting routine?
The best beginner weightlifting routine typically includes three days a week of resistance exercises targeting all major muscle groups. This can include compound movements like squats, chest presses, and rows — plus isolation exercises like biceps curls, leg extensions, and calf raises. You’ll want to focus on proper form, progressing slowly, and learning the basics before adding any intensity. Additionally, recovery days and plenty of rest should be added to ensure your body can rebuild after each session.
What exercises should be included in a beginner weightlifting routine?
1. Squats: A compound exercise that works your entire lower body and core.
2. Deadlifts: A compound exercise that works your entire lower and upper body.
3. Shoulder press: An exercise to target and strengthen your shoulders, upper back and triceps.
4. Chest press: An exercise to target and strengthen your chest, front shoulders and triceps.
5. Bent over row: A compound exercise to target your back and biceps.
6. Pull-ups: An exercise to target your back and biceps.
7. Bicep curls: An isolation exercise to target and strengthen your biceps.
8. Tricep extensions: An exercise to target and strengthen your triceps.
9. Lateral raises: An isolation exercise to target and strengthen your shoulders.
10. Core exercises: Any type of exercise that will involve bracing your core such as plank, mountain climbers, sit-ups and crunches.
