Exercising for at least 30 minutes to an hour a day for good health can make you look better and reduce the risk of many chronic conditions. Physical activity improves your immune system, fights disease, and boosts mental health, helping you avoid obesity, diabetes, cancer, and heart problems. Regular physical activity does not speed up aging. In light of many surveys, it is clear that people who continue to exercise or be physically active have a negligible incidence of diseases.
No matter your current level of fitness, Edward-Elmhurst Health & Fitness has the tools to help you reach your goals. These beginner gym tips can help you achieve your fitness goals and build the confidence needed to continue. Starting a healthful lifestyle journey is not always easy, but these seven tips to start getting fit can help you build a sustainable routine for reaching your fitness goals.
Do not overwhelm yourself by setting a training schedule or healthy eating goals that are out of sync with who you are. Every individual has different needs and obstacles to overcome, so trying to fit into a workout routine that makes you miserable is a guaranteed way you will fall short of your fitness goals. It does not matter whether your goal is fat loss, muscle gains, or perhaps even a combination; it takes a ton of hard work to get there. Repeating the same sets and weights without getting your muscles to work harder is not going to produce satisfying results.
When you are having a hard time finishing, either add more weight (about 1-2 pounds for arms, 2-5 pounds for legs) or add another set of reps (up to three sets) to the exercise. Use compound movements, which hit more than one muscle group at a time, to maximize the amount of time you have. You could opt for doing one whole-body strength training session twice or thrice per week, or you could split up the strength training sessions into upper-body and lower-body components.
Stick with your program: Working all of your main body muscles two to three times per week is ideal. Do not fall into a cardio rut: Try to include at least two days of strength training in your weekly routine. Try getting eight hours of sleep each night, taking at least one day off each week, and always coming to the gym prepared to do another solid workout.
Six to eight hours of sleep will get your body going for a full day, but if you find yourself feeling fatigued at any time after coming home from work, absolutely do not hesitate to catch a little nap before your workouts. Most Planet Fitness locations offer 30-minute "Express Circuit" workouts, which can get you going with full-body exercises. The body weight exercises are led by certified trainers who can teach you the basics of the exercises for both resistance training and conditioning.
A personal trainer can help develop a program, teach you about the way your body moves, and determine your strengths and weaknesses. Set realistic goals and create a plan on how you are going to follow through, setting attainable goals and mapping out steps toward them. Having something to work towards helps keep you motivated to stay on track with your workouts. You should start with simple goals you have control over so that you can see progress and feel good about each step that you are taking in the right direction.
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