DISCOVERWELLNESS TOPICS7 Steps to Follow Before Starting Your Workout

7 Steps to Follow Before Starting Your Workout

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Exercise daily, a phrase we’ve been hearing since we were kids being taught the importance of health, in school. But have we made exercising and working out a part of our routine. Well, some might say a clear no, while some might have tried and failed. Starting a workout routine isn’t as easy as it sounds. Maintaining the consistency required is one big task but who said it cannot be made easier. 

Before one gets started with a new workout routine, they must educate themselves with some aspects of it which may ease the process of maintaining the routine. They should begin with learning the benefits of working out and then should learn about how they can follow some small steps to reach their goal.

In this article, we shall be breaking down your workout routine into smaller and simpler steps so that getting used to becomes as easy as possible.

Why should one exercise?

There are various reasons to exercise

  • Working out releases serotonin, which makes one happy and more active.
  • It helps one in losing some weight.
  • Working out helps one in working on their muscles getting them in the right tone.
  • Working out helps one to fight obesity and therefore helps fight various chronic heart diseases associated with obesity.

What are the popular forms of exercise?

You do not compulsorily need to hit the gym and start lifting weights. There are various types of physical workouts that one can get involved in. 

  1. Aerobic:
aerobic

Continuous movement is the key to a good fitness program. swimming, running, dancing, etc are different forms of training that encourage continuous movement.

  1. Strength:
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The primary goal of working out is to develop strength in the body. There are several exercises like resistance training, plyometrics, weightlifting, and sprinting that focus on increasing the muscle power and strength of the body. 

  1. Calisthenics:
Calisthenics

Exercises that involve the use of gym equipment, machines and target large muscle groups, usually fall under Calisthenics. These resemble aerobics due to the pace at which they are practiced. These exercises include lunges, situps, pushups, and pullups.

  1. High-intensity interval training (HIIT):

High-intensity exercises are practiced repeatedly, with short bursts. Low-intensity exercises follow these and then one can rest.

  1. Boot camps:

A combination of aerobic and resistance exercises when practiced over a given duration, is called boot camp.

  1. Balance and stability:

These exercises are intended to increase the strength of the muscles that it targets and also improve the balancing capacity of the body. These involved Pilates, tai chi poses, and core-strengthening exercises.

How should one start?

Nothing remains as tough when broken into steps.

  1. Health status:

Before you get started with the workout routine, you must consider getting an update about your health status. Get your vitals checked, blood sugar levels, cholesterol, urine test, blood test, blood pressure, oxygen saturation, etc, checked. This will ensure if or not you’re healthy enough to get involved in heavy workout sessions.

  1. Set realistic targets:

When one is getting started with an activity, they tend to get overwhelmed and might set an unachievable target. If not, they might set a tough target, achieve it, and then will get stuck on it because they won’t be able to push it harder. Hence, in the beginning, one needs to set targets that are lenient and give their body some time to adapt to their workout routine. Gradually, they can push their target forward and keep challenging themselves.

  1. Habit formation:
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The first 2-4 days form the excitement phase. During these days, one is excited and overwhelmed by the new start and tends to get up each morning, excited to pursue their workout session. But, with the passing days, the excitement fades and the routine becomes mundane. That is when one’s determination is tested. One needs to push themselves harder each day until one gets into the habit of doing so. 

  1. The right routine:

Be easy on yourself. Start by taking a long brisk walk. Take rest the next day, followed by taking a long brisk walk and then accomplishing 30 sets of lunges divided into three sets. Take rest the next day and let it be followed by a walk and some upper body exercise. Let Sunday be the day when you go for a long walk, jog, and also work out for at least 20 minutes.

  1. Maintaining hydration and nutrition:
hydration

Make sure that you carry a water bottle with you whenever you’re going for a workout. Keep yourself hydrated at all times of the day, especially during your workout. The more you sweat, the more water you need to give to your body. Also, make sure that you consume a sufficient amount of protein. Proteins are known for their bodybuilding properties and the right amount of protein can work wonders on your body.

  1. Warm-up:
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warm-up

Warming up is the most essential part of one’s workout routine. Before you make your body go through the tough training, you must prepare it by doing some easy stretching. This warms up the body and makes it more flexible to accomplish the tough exercises. Not warming up before a workout session might cause wear and tear of the muscles or tendons.

  1. Rest:

A lot of people skip the resting period between different exercises. This often leads to fatigue in the body and its cells. The body needs to rest between different exercises and resting only works to improve the performance. 

Conclusion:

In this article, we discussed why working out is important, what are the different types of exercises and what are the steps that have to be followed when one is new to working out. One should make sure that their body is healthy enough to handle heavy physical training. They should stay hydrated at all times and must consume a lot of protein. They must not forget to warm up before every workout session and must mandatorily take a rest between every exercise. One can involve various exercises during their training, like resistance training, plyometrics, weightlifting, sprinting, lunges, situps, pushups, pullups, etc.

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