Many people find it difficult to set aside time for exercise due to the hectic schedule of daily activities. Don't let this become a problem because you can exercise 10 minutes several times a day if you have trouble allocating a long enough time. After allocating time to exercise, decide where and how to practice. Do a variety of exercises and adopt a healthy diet.
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Part 1 of 5: Determining the Time and Place to Practice
Step 1. Make a daily activity schedule
Write down all daily tasks and activities on the calendar used to make the schedule. You may use a piece of paper or an electronic device. List each activity specifically and in detail, for example when you worked in the office or school, meetings, grocery shopping, socializing, dating, etc. Write down all the activities you must or want to do.
Step 2. Determine when you have free time
Maybe you have 1 hour after work before hanging out with friends for coffee or you have a lot of free time to take a break during the day. Consider the most appropriate time to exercise. Remember that the schedule and duration of practice do not have to be the same every day.
Step 3. Determine a workable schedule
Only you best know your own preferences and needs. If you don't like getting up early, don't schedule your workout at 5:00 a.m. because it will demotivate you before you even start. Similarly, if you feel so tired every time you get home from work that you just want to relax on the couch, it's best to exercise in the morning.
Step 4. Decide where to practice
Maybe you have or want to join a gym. Another useful option is to exercise indoors or outdoors, such as walking or running in the park near the office. You can exercise in different ways and in different places each day.
Part 2 of 5: Learning Some Basic Moves
Step 1. Do push ups
This exercise is useful for activating the muscles of the front of the body, especially the arm and chest muscles. First, do a plank posture by placing your palms on the floor directly under your shoulders. While straightening your back, lower your body to the floor while bending your elbows and then raise it back to its original position while straightening your elbows.
Step 2. Do sit ups
This movement is useful for strengthening the abdominal muscles. Lie on your back on the floor, bending your knees and placing your feet on the floor. Place your palms behind your head to support your head. Activate your abdominal muscles while exhaling and lift your body off the floor. During sit ups, make sure your neck and head are straight. Then, lower your body slowly until you're back on the floor while inhaling.
Step 3. Do squats
Stand straight with your feet shoulder-width apart, bend your knees, and extend your arms in front of you at shoulder height. Make sure your thighs and arms are parallel to the floor. Try to straighten your back and make sure your knees are not further forward than your toes.
Step 4. Do the hip hinge movement
This movement is useful for stretching the hip muscles and working the lower body, but the method is different from the previous movement. Lean forward while straightening your back parallel to the floor and bringing your upper arms to your ears with your palms facing down. Make sure you move from your hips as you lean forward.
Step 5. Perform a backward lunge
In addition to activating the leg muscles, this movement is useful for strengthening the core muscles. Step back with your right leg and lower your right knee until it almost touches the floor. Bring your right leg back to its original position and then do the same movement by stepping your left foot back.
Step 6. Perform an overhead press
This movement is useful for strengthening the muscles of the shoulders, upper back, and back of the neck. Stand straight with your feet shoulder-width apart. Clench your palms next to your shoulders while bending your elbows. Straighten your arms up with your palms facing each other.
- If it feels comfortable, do this movement while holding light dumbbells, 1 dumbbell in 1 hand.
- Adjust the position of your hands as you pull the resistance rope to strengthen your shoulder, upper back, and back neck muscles. If the movement is done while clenching your fists, make sure your palms are facing each other and straighten your arms up.
Part 3 of 5: Deciding How to Practice
Step 1. Prepare the equipment needed when exercising
For those of you who want to train at the fitness center, exercise equipment is usually readily available. If you want to practice at home, buy some equipment, such as a yoga mat, dumbbells, resistance ropes, an exercise ball, an elliptical machine, or a stationary bike.
Step 2. Start exercising with a full physical workout
Health experts recommend that people who are just starting to exercise thoroughly exercise 2-3 times a week. This will make you healthier and fitter so that you are ready for more challenging or more intensive workouts.
Start exercising with the guidance of a professional trainer. Many gyms offer exercise programs and provide coaches to help you successfully achieve your training goals
Step 3. Choose an exercise program that suits your needs
Many websites offer exercise programs with step-by-step practice guides. Find out about various exercise program options by accessing muscleandstrength.com, read various options for how to train that are tailored to your abilities through see exercise.com, or use makeourbodywork.com to determine an exercise program that you can do yourself at home.
- Start exercising by doing basic movements and then increase the intensity of the exercise with more challenging movements.
- Perform isolation movements to strengthen certain body parts.
Step 4. Exercise for cardiovascular training
This exercise is useful for speeding up the rhythm of the heart rate and is very useful if you want to lose weight. You can train your cardiovascular by doing aerobics, running, dancing, and using the treadmill for 1.5-2 hours/week.
Step 5. Practice using weights
Weight training is beneficial to enlarge muscles and shape certain body parts, for example by doing bench presses, dumbbell presses, and various curl movements to build muscle. For best results, do this exercise 2 times a week.
Step 6. Work alternate large muscle groups
You need to work your arms, legs, and core muscles. Allocate a certain day to train 1 muscle group, for example Monday to train the leg muscles, Wednesday to train the arm muscles, and Friday to train the core muscles. The following week, change the order so that the exercises are not monotonous.
- Train your leg muscles by doing squats and lunges, wall sits, calf raises, and leg lifts.
- Train your arm muscles by doing push ups, pull ups, and bicep curls.
- Train your core muscles by doing planks (plank postures), sit ups, and superman postures.
Step 7. Do a variety of exercises
For maximum results, alternate between muscle-strengthening and cardiovascular exercises. Don't do the same exercise every day for months. The body will get used to a monotonous exercise that does not give the expected results. Do kickboxing every Monday, muscle strengthening every Wednesday, and swimming every Friday.
Part 4 of 5: Start Exercising
Step 1. Practice to the best of your ability
If you're just starting out, don't schedule a 2-hour marathon every day. This method makes you very tired and at risk of injury. Start practicing 30 minutes every 2 days until your stamina increases.
Step 2. Take time to rest
In addition to resting every time you complete a set of exercises, you should rest 1 day after exercising. Muscles need adequate rest because muscle building occurs when you rest. After exercising, rest 24-48 hours before training again.
Step 3. Practice to increase muscle endurance
When you exercise, you usually do certain movements over and over again. The number of repetitions of the movement gives different results. To increase endurance and tone muscles, perform 2-3 or more sets of 12 or more times each using light weights. To enlarge muscles and increase muscle strength, perform 3-4 sets of 8-12 times each using weights that are not too heavy to heavy. To increase muscle strength, perform 5-6 sets of 5-8 times each using very heavy weights.
Start practicing by doing 2-3 sets of 10-15 times each using light weights to form muscle memory with the correct movement pattern and strengthen tendons and ligaments without causing muscle tension
Step 4. Choose a useful way of practicing
You don't have to run an unpleasant exercise program. Evaluate if the schedule that has been made or the exercise program you choose can't be applied. Make your decision taking into account the best possible outcome and your schedule.
Part 5 of 5: Completing the Exercise
Step 1. Drink water as needed
Make sure you stay hydrated while exercising, especially if you are exercising outside in a hot climate. Drinking water is the best way to hydrate the body. You can drink energy drinks, but find out the ingredients because many contain sugar and sodium.
Step 2. Adopt a healthy diet
Exercise is less useful if you continue to eat non-nutritive foods. Eat foods that are high in protein and healthy fats, such as fish, nuts, and dairy products. Avoid salty foods (such as potato chips), sugary snacks, sweets, and processed foods.
Step 3. Take supplements if needed
Before consuming, gather information to find out the ingredients contained in supplements and their benefits. Choose supplements that contain carbohydrates, minerals, vitamins, and essential amino acids. Consider carefully before taking supplements whose promotions are very grandiose because they are not necessarily useful.
