For people who are not used to exercising, almost any exercise is beneficial. Incorporating an exercise routine into your life can help you lose weight, get stronger, reduce stress, relieve health problems, and increase energy. However, most people don't know how to make the most of their sport. Learn to maximize the benefits of exercise with good planning, proper nutrition, rest, and a positive attitude.
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Part 1 of 6: Have a High-Quality Routine
Step 1. Plan an exercise
Before going to the gym, plan an exercise. Depending on the time you spend exercising, decide what exercises you want to focus on. If you already know what you want to do, you won't waste time wondering what to do.
- Remember to share an exercise plan for the week. Some people divide their body parts into different exercise days. Others do the overall exercise two to four times a week. Find which one works for you and remember to include days of rest.
- Make sure you take time at the beginning of your workout to warm up. Take some time at the end to cool down.
- Changing routines not only confuses the body and triggers growth, it ensures that exercise has an all-around impact.
Step 2. Don't go into a routine that you can't physically bear
While the goal of exercise is to grow stronger, it can be dangerous to immediately expect your body to work at a rate far beyond your current capabilities. Most people who are just starting an exercise routine are highly motivated and want to exercise every day. However, for the body that is not used to exercising, start with a more realistic exercise routine, such as three days a week or about 150 minutes of moderate aerobic exercise each week. If you want to lose weight, you can do 300 minutes of moderate exercise per week.
Avoid doing intense exercise without preparation for a few weeks in advance. That may be a long time, but jogging regularly for two weeks before running intensely can save you from serious injury
Step 3. Warm up
Warming up before exercising will increase blood flow and deliver fluids to the joints. Remember that when you are about to do an activity, giving your muscles a chance to prepare can prevent injury. If you've warmed up properly, you'll reduce your chances of injury and improve muscle performance. Try these routines to warm up:
- Foam rolling: Use a foam roller to massage different parts of the body. Spend a few minutes stretching the calves, quads, glutes, upper back and lats.
- Dynamic stretching. This form of stretching focuses on repetition of movements that stretch the body part further each time it is stretched. Examples include forward lunges (bending the knees forward) and arm circles (turning hands).
Step 4. Don't exercise until you're too tired
Exercising until you fail is not important. Exercising to failure is when you force your muscles to fail, such as running until you pass out. Many people who exercise casually think that it's a good idea because it forces the muscles to perform at their maximum. However, there is no conclusive evidence that exercise fails to promote muscle growth. In fact, because it injures the muscles so badly, your development can be stunted.
Be careful of overexercising. This can happen in one session or over a span of a week. Muscles need time to recuperate and get ready for the next workout
Step 5. Change the routine
Most people who exercise casually know that the body is adaptive and will build resistance to exercise routines. You may also be bored with your regular routine and need a change of scenery or movement. Therefore, changing your routine every few weeks is an important part of staying in shape.
- Changing your routine can also reduce the potential for overusing certain muscles and prevent injury.
- One easy way to change your routine is to look at new activities that can achieve the goals you set. For example, if you normally jog for 20 minutes and do 30 crunches, you could sprint and do jumping jacks for 20 minutes and then do planks for 5 minutes.
Step 6. Stretch after exercise
Spend 15 to 20 minutes cooling down and stretching after your workout. Stretching keeps muscles flexible and supple. Instead, it can help you on your next workout to push your muscles to work a little harder.
Make sure you allocate time for this crucial step. Otherwise, you might miss it in a rush
Step 7. Remember to keep your body fluid levels in check
You must ensure that your body fluid levels remain balanced before, during, and after exercise. After exercising, drink 400 milliliters of water for every 20 minutes of vigorous exercise.
Step 8. Monitor progress
Monitoring your progress from day to day will help you commit to exercising every day. Bring a notebook with your workout clothes so you can keep track of how long you jog, how many repetitions you do, etc.
You can also use the notebook to monitor your diet and other factors that have an impact on your exercise and overall health
Part 2 of 6: Trying High Intensity Interval Exercise (HIIT)
Step 1. Realize the benefits of HIIT
HIIT has been shown to be highly beneficial for improving cardiovascular health, increasing fat burning, and strengthening muscle., It is one of the key methods for fat loss and can often be incorporated into weightlifting exercises to maximize calorie consumption and fat loss. Specific benefits include improvements to:
- Aerobic and anaerobic fitness
- Tension
- Insulin sensitivity (muscles become more efficient)
- Cholesterol levels
- Fat around the abdomen (abdomen)
- Weight
Step 2. Set a base fitness level first
In order to be able to do HIIT workouts, you must prepare your body to reach a certain level of fitness. If you have been physically inactive for a long time, you can increase your risk of coronary disease during HIIT training (for some people, this can trigger a heart attack).
Try to exercise three to five times a week. Aim to exercise 20 to 60 minutes per session for several weeks. It will improve muscle function and get your heart in shape before starting a HIIT routine
Step 3. Try high-intensity running, cycling, and swimming
The HIIT strategy is to alternate strenuous exercise with light exercise in short periods of time.
- Sprint or bike as fast as you can. You should be out of breath and you're having a hard time engaging in conversation. Aim for 85% to 90% of maximum heart rate.
- Do a low-intensity activity for one minute. You can walk or jog on the spot. Aim for 40% to 50% of maximum heart rate.
- Repeat the process up to ten times in one exercise session.
- Do HIIT workouts three times a week.
Step 4. Create a plan that includes six to eight exercises in one workout
Target multiple muscle groups in one workout by creating an exercise plan. Incorporate exercises that target the arms, legs, and core. A total of one training session is around 30 minutes. Think of it as a HIIT workout in the form of lifting weights. It can be very beneficial if you include cardio training while doing weight training.
- Try exercises such as burpees, plank-ups, kettlebell swings, tuck jumps (starting in a plank position and then jumping your feet towards your hands), and twisting push-ups (do push-ups and twist your feet down to your torso).
- Do one exercise for 30 seconds, then jog in place for 30 seconds. Continue with the next exercise and do it for 30 seconds. Jog in place for another 30 seconds. After you have completed all the exercises, rest for 60 seconds. Repeat everything once or twice.
Step 5. Try the lightning interval training method
This method combines a 30-second high-intensity interval with a 4-minute recovery interval. Try to run for 30 seconds then jog at a comfortable pace for 4 minutes. Repeat it three to five times for a full workout.
Step 6. Strive for proper posture
HIIT exercises are most effective if you maintain proper posture and force yourself to stay in that position for 30 to 60 seconds while doing it.
Step 7. Make sure to rest
You can get injured if you exercise too much. A HIIT workout program can be tough on the body. Give your body regular rest periods. If you're just starting out, do a HIIT workout once or twice a week. As your body adjusts to the training challenge, add one more day of exercise per week.
- You can still exercise while resting. Try to do light to moderate intensity exercise.
- Listen to your body and remember that a day or two of rest may not be enough. Especially when you are sick or stressed, remember that your body may need more rest.
Part 3 of 6: Improving Regular Exercise
Step 1. Mark your current fitness level
To maximize the benefits of exercise, you must increase your efforts at exercising. Start by understanding your current position. Then, you can monitor progress. You can assess your fitness level by doing the following:
- Run a half or a kilometer and record the time.
- Monitor how much weight you can lift and how many times you can lift the weight.
Step 2. Set goals
How do you want to grow? For example, you might want to train for a 10K marathon. You want to lift heavier weights. You don't want to feel tired when you climb the stairs. Write down goals to keep you motivated.
Set short-term goals that are easier to achieve than long-term goals. Celebrate small milestones towards long-term goals and remember that every time you achieve something, no matter how small, it is a big achievement
Step 3. Determine how to improve performance
There are many ways to improve the way you exercise, such as increasing muscle strength, endurance, dexterity, etc. Combine a variety of exercises to push yourself harder. Think about what you want to achieve.
- For example, if you're training for a 10K marathon, you could add interval sprints or practice running on an uphill track once or twice a week. You can also add weight training or other types of exercise such as swimming or cycling that can improve performance by strengthening your body as a whole.
- If you usually play basketball, you can increase the intensity of the exercise by adding physical exercise. Try running along the track, alternating ball passes, or practicing vertical jumps. Increase stamina by extending game time.
- If you usually play soccer, increase the intensity of the exercise by sprinting. Just adding running time can help, but football relies on explosive power and quick changes of direction. Do short sprints to move around the court quickly.
Step 4. Push yourself harder
When you do the same exercises over and over again, you may not progress. The routine becomes easy because the muscles are used to doing regular exercise movements. Push yourself to improve your workout. You can do extra reps, sprint when you should be jogging, or add weight when doing leg presses.
Consider working out with a personal trainer so you know for sure that you're always pushing yourself forward. Sometimes being watched by someone makes you even better at exercising
Part 4 of 6: Resting the Body
Step 1. Realize that your body needs rest
Many people are confused about how quickly the body recovers and how often the body needs rest. Remember that when you exercise, your muscles tear at the molecular level. As you recover, the muscles grow stronger. However, if you never rest your muscles, they can never recover. Aim to rest 48 to 72 hours after strength training.
If you're just starting an exercise routine, include additional recovery time so you don't get injured
Step 2. Do light exercise after a strenuous workout
When you do an intense workout, your body needs time to recover. That doesn't mean you have to stop exercising completely. You can do lighter exercises like yoga or Pilates. You can also play basketball or soccer. Focusing on low-impact exercises and stretching can give your body a chance to move in new ways and continue the recovery process.
Step 3. Get enough sleep
Muscles need time to heal and you need time to recover physically and mentally. Aim for seven to nine hours of sleep each night. Form good sleep habits to improve the quality of your sleep.
- Try to avoid artificial means and try to wake up in the sun.
- Turn off computer and phone screens at least 15 to 30 minutes before bed.
- Watch your biological clock. It's your body's way of dictating your natural sleep cycle.
Step 4. Monitor your blood pressure while resting
Check blood pressure when you wake up in the morning. This is your tension during rest. If the pressure is too high, you may not be giving your body enough time to rest after exercising.
- Count heart rate per minute. You can also count the number of beats in 10 seconds and multiply by six.
- The ideal resting tension depends on your age and fitness level. If you are an athlete, the blood pressure may be lower (about 49-55 beats per minute for men and 54-59 beats per minute for women). Blood pressure during a good rest for people who are not athletes is in the range of 62-65 beats per minute for men and 65-68 beats per minute for women.
Part 5 of 6: Setting Meal Time
Step 1. Eat protein and low-fiber carbohydrates a few hours before exercising
A low-fat meal with a medium protein content and rich in low-fat carbohydrates will keep you energized during your workout.
- Aim for small meals that contain around 500 to 600 calories. Eat two or three hours before exercising. That will give the body a chance to digest it before starting to exercise.
- Choose long-digested carbohydrates for this meal. Eat sweet potatoes, oats, or other similar carbohydrates.
Step 2. Eat an energy-packed snack before exercising
Give yourself a little momentum to get the most out of your workout. Eat snacks that are rich in carbohydrates, such as bananas, energy crackers, or yogurt. This is especially important if you are doing HIIT.
Step 3. Eat again after exercise
Research shows that eating within an hour of exercising can increase muscle mass and strength. This opportunity arises when muscles need additional nutrition to repair damage and exhaustion. Carbohydrates are converted into glucose, which the muscles will store as glycogen. That will ensure that you can start exercising again soon.
- If you want to increase muscle mass, eat 1,213 grams of carbohydrates per kilogram of body weight every hour for four hours. Choose glycemic-rich foods like bagels or pasta.
- If you're looking to lose weight, eat simple carbohydrates after your workout, then continue with vegetables or whole grains at your next meal.
- Try eating a bowl of whole grain cereal with nonfat milk for an easy-to-digest after-workout snack.
Step 4. Drink plenty of water
The body needs water to function and that is even more crucial when you are exercising. Dehydration can affect muscle coordination, reduce endurance, cause cramps, and decrease strength.
- Keeping body fluids in balance can promote muscle tone and build, reduce fatigue, and help with weight loss.
- If you don't exercise, aim to drink about 9 250-milliliter glasses if you're a woman and 13 250-milliliter glasses if you're a man. You can also get fluids from the food you eat. Increase your fluid intake by about two glasses if you exercise at a moderate pace for about an hour.
- Adjust your water consumption if you are exercising intensely. If you're running a marathon, for example, you'll need to drink a lot more water. You should also drink energy drinks or similar drinks that contain electrolytes. It will restore sodium levels in the body that comes out with sweat.
Step 5. Plan your meal
If you exercise regularly, you should plan your meals so you don't undo the progress you've made. A complete diet includes:
- Breakfast: eggs with avocado; whole grains, nuts, and fruits; wheat pancake
- Lunch: Caesar salad; chicken and beans wrapped in lettuce
- Dinner: boiled salmon; scrambled eggs; steak; sushi
- Snack: almonds and dark chocolate; jerky; kefir milk
Step 6. Consider the nutritional content of the food
Nutrient content is the ratio of nutritional value to calorie content in food. Food may be full of energy (calories), but not very nutrient-rich. Some high-quality, nutrient-rich foods include:
- Egg
- Seaweed and algae
- Heart
- Shelled seafood
- Dark green leafy vegetables
Part 6 of 6: Be Positive and Productive
Step 1. Achieve consistency
Whatever your late-night commercial tells you, a healthy body doesn't come in a few days or a few weeks. You have to understand that in order for the results to be visible, you have to be consistent with the routine for a long period of time. As a general rule, stick to an exercise routine for at least a month before deciding that the exercise isn't working.
Some fitness instructors stick to the statement, “First posture, then strength, then results.” In other words, if you follow the routine well, demonstrating proper posture, you will eventually get stronger. Then, you will start to see the difference in your body
Step 2. Set realistic targets
While it's healthy to have ambitious goals in mind for the long term, you should set goals that are likely to be achieved in the near future. For example, don't start exercising on the assumption that if you push yourself hard enough, you can become a bodybuilder entering a contest at the end of the year. You have to understand the fact that certain goals may take months or even years to achieve. Don't go too far at the start of your fitness journey. Exercising too much will definitely get you injured.
Step 3. Find reasons to stay motivated
Exercising can be tough sometimes, especially if it's new to your routine. It's easier to be positive about your fitness routine if you focus on your goals, rather than the scary process you have to go through to reach them. As you work out, imagine yourself when you've reached your desired level of fitness. You may be surprised at how easy it is to try a little more to complete your exercise routine as planned. If that doesn't work, sweeten the goal. Reward yourself as you progress toward your goals.
