Most of us turn to workouts as a way of averting lifestyle diseases. If done the right way, exercises are a great way of getting into shape and living a healthy life. Establishing a workout routine is considered a hindrance in exercising. But the major issue that besieges people is the correct way of working out.
The ‘right way’ is entirely dependent on a person. What matters is whether what we are doing is effective. The following are basic tips to consider when training.
Safety
The first precaution in any form of workout has to be safety. This is particularly true for beginners who are yet to understand the limits of their bodies. It doesn't hurt getting a doctor’s recommendation before exercising, whether that be with something from a treadmill hire location or at home. Some among us have pre-existing conditions like respiratory ailments, heart issues, bone problems, to mention a few. Such underlying shortcomings require specialized exercises. On-site exercises also require a basic technique to avoid injuries. Weightlifting, for example, requires a delicate balance between body mass and weights. Unaware first-timers who fail to observe this rule often end up getting injured. I avoid such issues by always working with a certified instructor.
Rest Days
A workout isn’t a daily task. Lifting weights seven days a week won’t quicken the development of our muscles. The opposite effect may take place. Exercises generate microscopic tears in our muscles. The affected tissues need time to heal and grow. Without adequate healing, stronger muscles won’t develop. A rest day reduces the risk of injury. Whenever we train, our muscles are exposed to strain and stress. Overtraining amplifies these strains further and may lead to muscular injury. These injuries may last for weeks and impede on our timeline to get fit. Taking time off can also improve our performance by replenishing our energy supplies.
Nutrition
Forget about an effective workout without proper nutrition. Food provides the necessary energy and stamina for physical activities. Without food, our bodies lack the required nutrients and calories to respond to any exercise. Setting aside a budget for ‘gym nutrition’ has helped me overcome the issue of poor nutrition. My home is usually packed with protein-rich foods, vegetables, fruits, carbs, fat-rich foods, supplements, and lots of drinking water. I also have a well-designed meal schedule that I follow religiously.
Sleep
The importance of sleep is often underrated. However, to individuals who work out, quality sleep should be a priority. Sleep allows our bodies to recover after intense training. It is at this time that muscles get repaired and built up. The secretion of the growth hormone accelerates this build-up of muscles. The recommended sleeping time for people who exercise is 8 hours. Less sleep translates to poor recovery of muscles, decreased performance, and ineffective results from training.
Realistic Goals
Being ambitious when we work out isn’t bad, but the problem arises when we set unachievable goals. It is illogical to try and run 5 Km without attempting a 15 minutes’ walk. The goals we set need to be achievable. And the more we achieve these goals, the more motivated we get. Workout goals need to be specific, measurable, achievable, relevant, and timely. It’s also advisable to work on one goal at a time before advancing to the next.
Mindset
Similar to most activities, a workout requires the presence of mind. What’s even more important is that our minds should be fixed on the overall goal. It’s not just going through the motions while checking the time. Doing that won’t produce the desired results. We need to enjoy exercising and look forward to every session. Focus on each rep with the attention it demands, and come to the end of the day, everyone will see the transformation.
These guidelines are vital for beginners looking to start working out. The results won’t be instant, but we can expect the desired outcome with a daily routine and discipline.
