How do I start exercising from scratch?

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Thinking about starting to exercise or just adding some physical activity? Great! You are only a few steps away from a healthy lifestyle. Starting a fitness routine can be one of the best steps you can take for your health. Physical activity can reduce your risk of developing chronic diseases, improve balance and coordination, lose weight, and even improve your sleep and self-esteem. It only takes five simple steps to start exercising. And remember, for variety and relaxation after your workout, you can use RedDog Casino where you can enjoy playing video poker and other games.

Step 1: Assess your fitness level

You probably have at least a rough idea of what kind of physical fitness you are in. However, assessing and recording your initial physical indicators (such as weight, hip circumference, waist circumference, number of steps per day and the time it takes you to walk a certain distance, etc.) gives you a benchmark against which you can measure your progress.

To assess your level of maximal physical activity, muscle strength, flexibility and physique can be measured:

  • Your heart rate before and immediately after walking 1km;
  • How long it takes you to walk 1 km;
  • How many regular push-ups you can do at one time;
  • How far you can stretch while sitting on the floor with your legs stretched out in front of you;
  • Waist circumference;
  • Body Mass Index.

Record all your measurements in a diary or any digital source where you feel comfortable taking notes.

Step 2: Make your workout programme

Sure, it’s easy to say you’ll exercise every day. But it requires a plan.

Keep the following points in mind when making your workout programme:

  • Think about your goals. Have you decided to start a fitness routine to lose weight? Or do you have other motivation, such as training to participate in a marathon? Having clear goals will help you measure your progress and stay motivated.
  • Develop a balanced daily routine for yourself. You should do at least 120 minutes of moderate cardio or 60 minutes of intense cardio per week, or a combination of moderate and intense exercise. According to the recommendations, these exercises should be spread throughout the week. For increased exercise efficiency and overall health benefits, as well as for weight loss or weight maintenance, at least 250 minutes of exercise per week is recommended. However, even short periods of exercise throughout the day can provide health benefits and improve your fitness.
  • Exercise all major muscle groups at least twice a week. Try to perform an approach to each exercise using additional weights if possible, or working with natural weights but performing the exercise to the limit of your ability. You should perform about 10-16 repetitions for your muscles to feel the load.
  • Start with small loads and gradually increase the difficulty. If you are just starting out, perform any new exercise with caution to determine your limits and comfort limits. If you have injuries or medical conditions, consult a doctor or a suitably qualified personal trainer to help you design an exercise programme that gradually increases your range of motion, strength and endurance.
  • Add physical activity to your daily routine. Finding time to exercise can be challenging. To make it easier on yourself, schedule time to exercise the same way you schedule errands and appointments. Add a nice bonus – plan to watch your favourite show or series while walking on the treadmill, read while riding the exercise bike or take a break for a walk at work.
  • Practise different types of physical activity. Plan to alternate activities that target different parts of the body, such as walking, swimming, and strength training. Try high-intensity interval training (HIIT). High-intensity training involves short bursts of high-intensity exercise, with low-intensity recovery periods.
  • Allow time for recovery. Many people start exercising with a frenzied zeal – for too long or too intense – and quit when muscles and joints start to ache or become injured. Plan time to rest between activities so your body can relax and recover.
  • Record your workout and rest plan in your diary, or add it to your schedule on your calendar. A written plan can help you stay on track.

Step 3: Pick your exercise equipment

Always listen to yourself when choosing, and go for options that will motivate you to exercise.

  • Athletic shoes.
  • Workout clothes.
  • Athletic trainers and equipment.
  • Fitness trackers.

Step 4: Start working out

Now you’re ready to go! As you begin your workout programme, keep the following tips in mind:

  • Start slowly and gradually build up your workload. Give yourself time to warm up before your workout and warm up after – with some light walking or stretching. Increase your pace to a point where you can exercise for 5-15 minutes without feeling overly fatigued. As your endurance improves, gradually increase your exercise time. Increase your exercise time to 30-60 minutes for several days a week.
  • Take breaks if necessary. You don’t have to do all the exercises at one time; you can do them throughout the day. Shorter but more frequent exercise is also beneficial. A small amount of exercise several times a day can fit into your schedule better than one half-hour or hour-long session. Any activity is better than no activity.
  • Be imaginative and add variety. Perhaps your workout will include a different activity such as walking, cycling or swimming. Don’t stop there. Take a weekend trip outdoors with your family or spend an evening at a dance class. Find activities you enjoy and add them to your programme.
  • Pay attention to your body’s signals. If you experience soreness, breathlessness, dizziness, or nausea, it’s time to take a break. You might be overexerting yourself.
  • Be flexible and tailor your workouts to your schedule and goals. If you’re not feeling well, are sick, or have an important business trip with a full workload, allow yourself to take a break for a day or two.

Step 5: Track your progress

How often should you track your progress? Repeat your fitness assessment two months after you start working out, and then repeat it every quarter.

You may notice that you need to increase your exercise time or load to continue improving. Or you may be pleasantly surprised to find that you are exercising exactly as much as you need to achieve your goals.

  • Important: If you’re losing motivation, set new goals or try another activity. Exercising with a friend or taking a class at a health club can also help.

Starting to exercise is an important decision. But it doesn’t have to be a burden. With careful planning and routines, you can form a healthy habit that will last a lifetime.

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