Things to note down before you begin your workout plan
It is just the 5th day of the year! Oh, happy New Year 2024! What are your resolutions for this year? I know you have begun on a very high note this year and as every other year. First things first, including how to improve yourself and grow this year.
I know in your New Year resolutions, working out, staying fit, and minding your health come top. You have often heard how exercise will help you stay young, healthy, and productive, and you have decided this is the year. That's right, and I am impressed. In this article, I will highlight things you need to know as you embark on your workout program.
1.????? You do not need fancy shoes and tracksuits to begin working out.
Buying gym gear is excellent, recommendable, and a sign that you are proactive in your workout journey. But guess what? Your regular sweatshirts and sweatpants are equally fit for the job. Start with that which you have. Your body has no idea whether you are running on Nike sportswear, a local sportswear brand, or just a t-shirt, some shorts, and rubber shoes. What is important is getting your body engaged in that physical activity.
2.????? You do not need a gym subscription to begin your workout program.
A gym subscription is essential. A coach to help you in your training is crucial. It would help if you had gym equipment to make your workout easier. But guess what? You do not need a subscription to walk or run on any road. Nature trails are free and good for your exercise. You can go running, walking, or bike riding on these trails, and your body will thank you.
Also, where do you live? Do you have a staircase in your apartment? I bet they won't increase your house rent just because you are running up and down in the name of exercising. Lastly, how much space do you have in your house? Is it enough to skip a rope? Can you do a sit-up, press-up, donkey kicks, squats, planks, and lunges? Can you lift a few weights? Make use of that space to exercise and stay healthy. Your body will thank you for it.
3.????? Lifting weights is not the only workout needed.
My friends brag to me about how much deadlift they can lift. I am happy for their achievements. But how long can you run before you collapse, how long can you skip, how much distance can you cover when cycling? Lastly, did you deeply breathe in and out and take note of lung health lately? Have you stretched today? When did you take that long walk up the mountain? I am not saying weightlifting is not essential; I am only saying your body needs more than that.
4.????? Understand your fitness level.
If you start exercising, it will be hard or unrealistic to exercise for one hour. If you have never lifted a weight before, starting on a 100-kilogram dead weight is almost unrealistic, and it will harm your body. Start small and level up as the days go by. Or start from where you are( fitness level) and build up. There is no need to strain.
To understand your fitness level, this can help you:
5.????? Understand your fitness goals.
Are you training to lose weight, add weight, relieve back pain, or stay fit? Understand what you need first, then act accordingly.
6.????? Take note of your Nutrition.
Working out alone won't keep you healthy. If you exercise every day and fill your body with junk, you will be at risk of contracting lifestyle diseases. Thus, exercising regularly and eating healthy is the way to go. Eating healthy means making sure your plate is well-balanced. Have a complex carbohydrate, protein, and vegetables. Have a serving of fruits every day. These will serve you with all the minerals and vitamins it needs, nourish it, and give it enough energy to carry out every activity.
7.????? Always hydrate
Whether you are exercising or not, always stay hydrated. Your body relies on water to eliminate waste, regulate temperature, keep joints healthy, and protect sensitive tissues. Lack of water in the body will leave you tired and drained of energy. However, the water you need depends on your body, where you are, and your energy level. For instance, if you are in a scorching area, exercise regularly and be involved in intense physical work. You need to take a lot of water.
How do you prepare your body for working out?
You don't just wake up, pick your bike, and start cycling up a mountain. Or decide you are running 2 kilometers today even if the last you ran was three years ago.
1.????? Warm up your body.
Start your workout with a warm-up before you engage in an intense workout. Warm-up can be breathing in and out deeply several times, jogging to a slow run on the treadmill, or just on the road. A warm-up helps raise your body temperature and increase muscle blood flow. In return, the stretchiness of the muscle tissues is enhanced, and you do not experience muscle tightness, pain, or risk of injury.
2.????? Cool down your body.
After an intense workout, you do not stop suddenly and leave your body running. It would help if you took time to cool down your body. This can involve slowing down the pace of your workout, stretching, walking, deep breathing, and form rolling. This can help lower injury risk and reduce stress on the heart and other muscles.
3.????? Make stretching part of your workout.
Stretching is a game changer in the name of exercising. Stretching is not just a practice for warming up or cooling your body. Stretching is critical in that it improves your flexibility, which effectively lowers your risk of injury and pain, broadens your range of motions, and improves posture and body stability and control. If you are flexible, then trust me, everyday activities, such as going up the stairs, getting out of bed, or even cleaning your house, are more manageable.
Conclusion
You have no excuse but to start exercising today. Just start from where you are and what you can afford. You don't need anything fancy to start working out. You only need to begin and keep going. Make sure to eat healthy food and hydrate regularly while at it. Be consistent. Happy year of staying healthy!
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