Hello Friends! Back again with another motivating article, only for you. ‘Workout’ – any physical activity that is planned and structured to condition any part of our body. Workout provides resistance to our muscles to increase fortitude and strength. If you are just beginning your fitness journey, you might be feeling overwhelmed by the affluence of information out there. So, guys, just get up, take a step forward towards making your life fit and be an exercise-holic. If you feel that you do not know where and how to begin then here are a few tips for workout for beginners. Some of the most important fitness fundamentals are choosing activities you enjoy doing and listening to your body.
(1) Pre-exercise Snacks
It is all up to you whether you want to exercise and workout having empty stomach or after having a light meal. So, just experiment and see what approach works best for you. However, you can actually cause muscle loss if you regularly work out on an empty stomach. It is mostly preferable to be empty stomach but if you do choose to have a snack before you exercise, make sure it is easily digestible. A banana is great pre-exercise snack as it ‘boosts your glycogen stores and increases blood sugar levels.’
(2) Staying Hydrated
Consume as much water as possible. Let your body be full of water more than it is of food and stuff as it will make you feel light and fresh all day long. Since, exercise causes loss of water through sweat and exhaled water vapours which means you need to drink water before, during and after your workout procedure. Basically, you must be empty stomach for about 30-45 minutes before and after you exercise. When you’re well hydrated, the water inside and outside the cells of contracting muscles provides adequate nutrients and removes waste efficiently so you perform better. Be sure to control your hunger pangs during this interval.
Stretching as well as warming up your body is extremely necessary before you indulge yourself into an intense workout because otherwise it would not have any positive repercussions on your body. You need flexibility in your muscles before you jog, run, do crunches, etc. because tight muscles can make you injured and limit you during exercise. Stretching helps ensure correct posture by lengthening tight muscles that pull areas of the body away from their intended position and keeping your muscles loose.
(4) Start Slow
It is not uncommon that the first few days of stepping into a healthy life are very motivational and we are very much excited and are all set to do everything at once be it running, jogging, stretching, lifting, etc. But, when you are a beginner, you need to start slow because giving your body a sudden exertion of intense workout and healthy food, you might not be able to carry on with this routine for a long time. For instance, workout thrice a week for at least 15-20 minutes daily. Then, when you have accumulated a bit of more stamina then you can add in some more sessions of workout each week.
(5) Proper exercise forms to start with
Aerobics – Usually, the core of any fitness program. It includes intervals of continuous movements. For example, swimming, running, dancing, etc.
Flexibility – ‘Aides Muscle Recovery’, maintaining warmth and flexibility in muscles and it also prevents injuries. For example, yoga, etc.
Side-lying leg lifts – These are easy for anyone to perform and targets are hips and outer thighs. Repeat 10-15 times on each side.
The Modified plank – It can help to elongate the spine, strengthen the arms and wrists and increase balance. Hold for 15 seconds and then release. Repeat twice.
Modified Push-ups – These target the arms, chest, shoulders and core. Repeat 10 -15 times each.
So, that’s all for today. See you again next time with another bunch of information. Thank you, everyone. Love.