Slides: Beginner Fitness Tips

Slides: Beginner Fitness Tips

The first step

Perhaps you will not be a superstar athlete. But you can still set a fitness goal for yourself, even if you've never tried a sport before. Examples of fitness goals could be a century turn (a bike ride 100 miles in less than a day). Or you could train for a triathlon (a series of three endurance events, swimming often, cycling and running), or join a sports league.

Get out of your comfort zone

First, consider the possibilities. There are many activities you can try, and you may find that you like something you did not think you would. Do you want to train for something really hard and out of your comfort zone? Discover the career of events like Dash Warrior and Hard Mudder. They are obstacles steep roads where slide into the mud and water, climb the walls and through the tunnels slide.

Start with small goals

You can have a great goal that you want to achieve one day, such as a marathon. The best way to do this is to establish a series of small goals that lead to your big goal. For example, before signing up for a marathon, set goals for a first 5 km race. And before that, work up the execution of a mile. Fitness applications can help you keep track of every great thing to do on your way to your big goal.

Mix things up

You can get bored doing the same workout every day. And after doing the same activity all the time from 6 to 8 weeks, your muscles adapt to it. It burns less calories and strengthens muscle. Try interval training: increase your pace for one minute, then slow down and repeat. Try bodybuilding and cardiovascular activities such as swimming, indoor cycling and kick-boxing.

Get your doctor's approval

If it is not active now, talk to your doctor before you start exercising if you are over 45 (men) or 55 (women). It is also a good idea to get the OK from a doctor if you have a health problem or take medication regularly. To avoid injuries and burns start slowly working 3 days a week for 10-15 minutes. Then gradually add time and intensity.

Eating and drinking for fuel

Exercise burns extra calories and increases your metabolism. So eat every two hours - three meals as well as healthy snacks. Before training, carbohydrate-rich snack (juice, fruit or yoghurt) for fast energy. After a long and hard training, spare a mixture of carbohydrates / proteins, such as a peanut butter sandwich or a smoothie. Otherwise, keep your meals and snacks light: Try an apple and peanut butter, yogurt and nuts, or an egg on whole wheat bread.

Drink a lot of water

Unless your training is very long or difficult, you do not need a special sports drink with electrolytes. Water works well. Drink plenty: if you are dehydrated, your muscles may feel cramping, and increases the risk of heat exhaustion and heat stroke. Two hours before exercise, drink 2 to 3 cups of water. During your routine, drink about 1 cup every 10-20 minutes. Keep drinking after completing the exercise as well.

Strength Training

Even if your goal - a marathon, for example - could focus on cardio diseases, you need to practice strength training or resistance, too. Strong muscles burn more calories, help prevent injuries and build stronger bones. Work the muscles on weight machines, portable equipment and dumbbells, kettlebells, or resistance bands or do exercises like pullups. Rest each muscle group, such as biceps and triceps, at least 2 days between each strength training.

Dress for comfort

You need the right clothing and footwear when working. It does not look good (but it can not hurt) - It is to feel comfortable. Do not walk fun, run or cycle if you have sleeves slamming or fragile shoes. Ask the experts at a sports store for help. Look for fabrics to evacuate moisture from your body - no cotton absorb sweat. In cold weather, wear layers that can take off the heat.

Learn About Right Way

Whether you are using or lifting weights, it is easy to get hurt if your shape or technique is bad. Do not assume that you are exercising the right way, especially if your routine causes you pain. If your gym offers fitness coaches or staff who may be able to see the exercise and give advice on how to improve their technique. Or you can read fitness magazines or find online videos showing the right techniques.