Exercise Dos and Donts for Beginners-Part 2
November 21, 2008
An exercise beginner is someone who has never worked out regularly, or hasn’t for some time. Maybe you have done some walking, played a bit of golf or tennis, or maybe you haven’t done any exercise since gym class in high school. Wherever you are starting from, if you are just starting to take your fitness seriously, you are classified as a beginner.
These do’s and don’ts will give you some basic information to help you achieve the most from your workouts and prevent you making some of the common mistakes that will hinder your progress.
Do…
Start slowly: if you haven’t exercised for a while, it is important to break into it gradually to prevent injury and disillusionment. Start with 30 minute walks around your neighbourhood or in a local park. If that seems too long, start with a time limit you feel comfortable with. Gradually increase the intensity of your walk so that the 30 minutes is taking you further. When you feel able, do short bursts of running during your walk. After 1 or 2 weeks, join a gym and get instruction on using the equipment.
Workout daily: it is important that a beginner forms a habit of exercise and allocating the time daily will help to establish consistency. If you have a day when you don’t feel as strong, do a shorter session or do something else that is active – wash the car, mow the grass, walk the dog. The important thing is to be active at a time you have set aside.
Keep it interesting: nothing kills off motivation quicker than boredom. Vary your route and location to keep it interesting.
Be relaxed: it is common for beginners to get a bit intense when they start out. Remember to relax and enjoy the exercise. Remember to breathe! Holding your breath prevents oxygen getting to your muscles and makes you tense.
Don’t…
Get stuck: people new to working out will often stick to the same routine at the gym every workout. Make sure you vary your routine by changing the duration and intensity, cross-training on a different machine or going for a run outside.
Slouch: good posture is very important to enable your internal organs to function properly while you are exercising. To get the greatest benefit from a workout, you need focus and concentration with good posture. A good workout is both physical and psychological, and proper posture has an impact on your mood.
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