Those of you who have rarely or never exercised for a long time may be confused about where to start for the Gym.
Whatever the reason for you to start living a more active life, you should not immediately do high-intensity strenuous exercise if you haven’t exercised for a long time.
You do know the old adage that “a molehill starts out as a molehill,” right? You can start by trying light exercises, then gradually increase the intensity.
In order not to take the wrong step, consider the following guide to starting a good sport.
Tips for Gym and starting a sport that you can try
In starting a sport, the most important step is to build a routine so that your body adapts to it physical activity . Here are tips that you can do.
1. Build your motivation first for Gym
To achieve success in a new sport, you must first dedicate yourself to it.
Exercise motivation with realistic targets and supported by the right exercise planning will help you exercise more regularly.
You can write down an activity plan for the next four weeks, starting from what physical activity you will do, the duration, and when you will finish doing it.
This activity plan will explain what you should be doing. You also analyze the progress of your training performance after starting the exercise.
2. Start with daily activities that move the body, Gym its best!
When you have difficulty or do not know where to start, try talking to your doctor or health professional about your plans to exercise.
After that, start by adding more daily activities. Before actually starting to exercise, you can do the following daily physical activities.
- Take the stairs instead of taking elevator or escalator.
- Stop at a bus stop or terminal that is a bit far from the office so you can walk further.
- Before and after Gym lunch, you should get some exercise by walking around or by taking the stairs.
- When on vacation, instead of just watching TV all day you can do physical activities such as walking in the park, swimming, or just jogging in the morning.
Sometimes, small changes in your daily routine can help you become more active in your workout.
Instead of going straight to the gym or simply the treadmill, try to take a leisurely walk or jog around the neighborhood first.
Gradually, the body will also adjust to the activities performed. After that, you can move on to more strenuous exercise, such as lifting weights, or even freeletics.
3. Doing flexibility exercises
When you return to sports after a long time, you need stretching so that the muscles of the body become more flexible and blood flow more smoothly.
Flexibility exercises are useful as a starting stretch. It is also important to improve overall body performance and reduce risk sports injuries.
For starters, try doing stretching movements such as lunges every time you start exercising. In addition, you can choose yoga for beginners.
You can start the exercise with 10-15 stretching movements with a duration of 1 minute each movement.
4. Focus on one type of exercise first for nice Gym .
Focus on one type or type of movement that you want to do. Don’t be discouraged by targets that you can’t achieve.
As your fitness improves, you will be able to successfully perform various movements that you previously could not do.
After that, you can do different types of exercises and different movements. You can add strength training and aerobic exercise.
The exercise is good for getting more benefits while reducing boredom.
5. Learn from the previous session
Do every move the right way, no matter how easy it is.
Keep in mind which muscles are contracting, which areas are painful, and the pleasant sensation you feel when you perform the movement correctly.
This is useful to avoid movement mistakes that can have an impact on health.
6. Follow a routine for one month you can se after the Gym
You may set a long-term target when starting exercise. But you should at least try to keep that promise to yourself for a month.
You can divide the target into smaller parts. This is useful so you don’t get overwhelmed during it.
Do your best to maintain this schedule for a full month, and then set your sights on the same target.
7. Doing moderate-intensity cardio
After doing flexibility exercises, you can try cardio. try cardio , such as walking, running light
You can rest for 10 minutes in the middle of the session and then start again. Over time, you’ll get used to it and be able to do it for 20-30 minutes without stopping.
8. Train muscle strength
After starting the sport and getting used to aerobics and flexibility exercises, it’s time to start training the muscles of the body that have rarely been used actively.
Yes, this can be done with strength training muscleYou can try squats, lunges, hamstring curls, or any exercise that gets all the muscles in your body.
If you have access to suitable facilities, you can also engage in the following sports.
- Full-Body TRX Exercises: engage in physical activity by means of a ceiling-mounted elastic rope.
- 9-Minutes Power Plank Workout: various variations of plank performed for 9 minutes.
Do strength and flexibility training two to three days per week in addition to your main workout.
9. Invite friends or family to join in sports for Gym
Sometimes, exercising alone makes you feel tired and demotivated.
In order to maintain the spirit since starting the sport, invite friends or family members to exercise together.
With a partner to exercise, you can be more enthusiastic and trigger a competitive nature in yourself so you don’t lose.
If it is difficult to manage yourself, use the services of a coach or personal trainer who can help you exercise regularly.
Get rid of the thought of weighing scales. You have to remember that it’s not about how down your scale is, but about taking care of your overall health.
How long should you exercise?
Starting an exercise is important, but doing it for the right duration helps you get the most out of it.
According to the recommendation The World Health Organization (WHO), you are advised to do this physical activity with moderate activity for 150 minutes per week.
However, if you want to do vigorous exercise, you can do it for just 75 minutes per week.
During exercise time, you do not need to force yourself to exercise continuously.
You can try Gym splitting several sessions in one day. Below is duration and intensity of exercise recommended by American Heart Association (AHA).
- 150 minutes of moderate-intensity exercise per week, or just 30 minutes each day, such as cycling or brisk walking.
- exercise for only 25 minutes per day, such as, swimming, muaythai, or even playing soccer.
Deciding to return to exercise after a long break may not be as easy as one might think, but it’s not impossible either.
The key is commitment, a regular routine, and no need to force yourself to do strenuous exercise right away.