We asked our fitness experts to compile a compact list of do's and don'ts for beginners. If you've decided to get off the couch and start working out, congratulations! You can say it. You've taken the first step towards a healthy mind, body and soul.
You have a number of questions and doubts buzzing around in your head. How long do I need to train? Do you have to train every day? That's why we've compiled a list of basic elements to help you stay on track. You can start your new life simply by practicing these basics.
1. make it easy
Most experts say that beginners should start with at least 30 minutes per session, 2/3 days a week. From there, you can then gradually increase it. Don't start with a strict daily program - Easy Does It! starts with 30 minutes of cardiovascular training 2/3 times a week and strength training 1 time a week. Continue doing it for 2-3 months until it becomes part of your daily routine.
2. Warm up and stretch.
At any time, any day, warm up first. Move your body with basic movements that relax and stretch your muscles. This will allow your body to function optimally and, more importantly, prevent injury problems.
3. 3. Do not do the same exercises
This is a common mistake that many beginners make. Don't do the same exercises every day. Shuffle. Alternate between three exercises: aerobic, anaerobic and flexibility exercises.
Aerobic exercise is a form of exercise that requires oxygen to supply the body with the training needs. This form of exercise is traditionally considered aerobic, like running on a treadmill or cycling. Anaerobic exercise is a form of exercise that requires glucose for short, intensive workloads. Strength training and sprinting are forms of anaerobic training.
4. Strength training.
The advantage of basic strength training for beginners is that as a beginner you can train from anywhere. You can start at home with a simple exercise tape. There is a great video on YouTube with a basic workout from the exercise tape. Just choose one of the top rated videos and follow it.
Dumbbells are another great way to start basic strength training. Compared to dumbbells, dumbbells seem much less intimidating for beginners. Dumbbells also have additional stabilization difficulties and present muscular imbalances quite easily. If your goal is primarily strength, we recommend this option. The bar allows you to gain weight in small increments each week, which allows you to make clear and rapid progress in your training.
5. give your body sufficient recovery time
Rest regularly. No pain, no gain. So if your body hurts at the beginning of the workout, that's a good sign. But don't push your body to its limits and don't give it time to recover. Also avoid taking pain medication to mask the pain. It's best to wait for your body to recover naturally.
If you don't give your body time to recover and repair itself, you will end up in a vicious cycle of poor performance and never be able to fully recover. If you have sore muscles after training, it's a good thing (unless it hurts too much). Don't run away to take painkillers. Let yourself heal naturally.
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