Health and Fitness Tips for Beginners in Exercise
It is important to have the right health and fitness tips for beginners who are new to exercise and cardiovascular activity. Having the drive to get fit and healthy is great, but you want to do it the right way. In this post, we have gathered a list of 11 vital health and fitness tips for beginners.
But first things first.
Once you commence your new exercise regime, you need to consider some important points before moving forward in selecting exercises that match you personally. Here are some important questions to ask yourself?
- Do I have a heart condition for which I need medical approval before exercising?
- Have I ever lost consciousness or experienced dizzy spells during exercise?
- Do I become easily off balanced while exercising?
- Have I experienced serious chest pain during exercising?
- Do I suffer from chronic bone or joint pain?
If you feel any of these questions applies to you, please consult your doctor before commencing any exercise regimes.
11 Health and Fitness Tips for Beginners
01. Plan Your Goals
The first step to any exercise regime is to plan and set goals. So do you want to lose a specific amount of weight? Train for a marathon? Increase your flexibility? Become stronger? Increase your stamina? Or just want to live a more fit and healthier lifestyle? Once you have determined your goal, you need to plan. If you are having trouble with this step, it is recommended to seek professional help from a personal trainer or health physician.
02. Start at the Beginning
Another helpful health and fitness tip for beginners is to start from the beginning. Once you have set your goal and made an exercise plan, it is best to take a beginner class at the gym, so you learn the basic techniques. This ensures you are exercising the correct way and lowers the chances of obtaining any injuries.
03. Go Easy
When you begin, it is important to warm into every exercise and know your limits. As you become stronger, you will be able to achieve more. “Rome wasn’t built in a day” so don’t rush at your exercise goals too hard and fast. At first, try just 10 to 20 minutes and then build up each day.
One of the best health and fitness tips for beginners is to make sure that you add rest days as well. These are an important break for your body to get used to the new movements. When you exercise, you are putting your body under a new type of stress, including that of new muscle growth, so it is important to pay attention to what your body is telling you during this process.
04. Learn and Use Proper Technique
Learning the proper technique is a must! Another essential approach in health and fitness tips for beginners is to be very mindful of the type of techniques that you are using, you should always find out from a professional how to approach exercise before you accidentally pick up bad habits. Correct technique will not only avoid injury but will also help you to identify the best exercise to hone in on specific muscle groups.
If you cannot afford your own personal trainer, don’t stress, there are often community classes or apps that you can use to learn the best method.
05. Be Diverse
The human brain needs diversity, it is important to try different styles and approaches to exercise. When you are starting out, there are always three or four different ways to perform the same exercise routine and when you use diversity, it will naturally feel more rewarding to start your daily exercises.
Be playful, think like a big kid and find hopping, or start jump alternatives.
Mix it up a bit; you can also use music to be playful in exercise. Rhythm is super great for the brain, and also releases wonderful endorphins to the endocrine system, so if you are at any point of hormonal imbalance, then definitely use music in your new exercise routine.
When you are starting out in health and fitness for beginners, it is great to go back to sports that you are already familiar with, so if you were a runner, then go back to that!
06. Determine Your Weight Capabilities
When you are beginning in exercise, it is important to understand your weight, this is both in relation to how much weight you are working with at first, and how much that you might want to lose.
Be aware that as you start to burn off body fat, you will be dealing with a higher production of lactic acid and this can cause you to shake a bit. Don’t worry, that is normal. As you progress, the amount of exercise that you can achieve before you hit this wall will increase. It is a very satisfying feeling to get your strength up and be able to become fitter and stronger.
Another component of weight is to understand exactly how much weight you should have on the gear that you are using at a gym. Don’t start too heavily, it is better that you begin with an easier amount and build up.
Again, go by the body response. You should start off with a simple number of exercises such as 3 sets of a dozen repetitions. Work up from there. Remember that if and when you are struggling, there is no shame in dropping back in the weight sizes.
07. Embrace Exercising
Making exercise a diligent part of your day is important. It is best to make a time that you are going to exercise and stick to it.
Be positive in your mindset and keep an open mind when it comes to accepting new things and listening to your body response.
Don’t get downhearted when you have a difficult day, sometimes it is harder to exercise that at others.
Just keep going, and be sure to reward yourself regularly for the things that you achieve! Keeping a strict routine with times that you exercise, as well as rest days, is very important.
Always push through the mental wall, and use lots of positive self-talk. For example, when you run, find a little ditty to use in order that you keep time and keep focused, such as- “I am a winner, and I can run.”
You can choose anything that you like, but keep it the same to get your mind as positive as possible.
08. Work on Your Balance
We all have imbalances and a preferred side.
When you are a beginner, you may not realize that you actually have one side stronger than the other. We are actually geared to be left or right sided not only in our chosen hand to write with but also in the dominant eye, leading foot that we use to take off on, and in many other ways.
We even have a preferred nostril with which we breathe more often and deeper!
It is important to work on your balance and try to find out, which is your dominant side. You can encourage your less dominant side to learn how to lead but it will feel very strange at first. Soon you will find that the weaker side is now leading. It is also essential that you throw in some squats or other even-sided exercises that will help build up the physical strength and muscles on your weaker side.
Do be mindful that building up takes time, do not push too hard and fast so that you can avoid injury.
09. Take Rest
One of the best health and fitness tips for beginners is to remember to include rest times and rest zones in your exercise routine. The rest times are down days when you do not ask your body to do any exercise.
It is important that you create a roster for yourself to be sure that you will once again get back into the exercise with vigor following that rest day. You don’t want to fall into the trap of letting yourself just have that one more rest day as you will be at risk of losing interest altogether.
Creating good rest zones is a little different. When you are doing muscle and strength building exercises you are actually ripping and tearing the muscles in order that they can grow over themselves and create a stronger muscle group.
It is a good idea if you plan different body zones to focus on, go hard, and then rest. One you learn to take the time to make a plan ahead of your exercise regime it will become second nature.
10. Feed Yourself
When you are asking more of your body, it is crucial that you learn to give back to your body with the right dietary choices. Learn about healthy foods and start to take a very keen interest in the role of various herbs and spices that can help.
There are some foods that you should avoid like the plague when you start, and these will be the ones that you crave, such as sugars.
Replace sugary foods with lots of fruits and vegetables. Not only will this increase your energy levels and transfer into better growth, but it will also create healthy changes in your taste buds, which will soon start to cherish the taste of more natural food choices. Did you know that both sugar and salts make changes to the taste buds and mask us from the food choices we should be making?
Use foods that are high in protein, especially to snack on. Some of these choices might be dried fruits, nuts, yogurt, hummus, or falafel. Chick peas and almonds are a wonderful tasting and high energy food that will keep you energized. Don’t forget in the middle of all this work and training, every now and then let yourself have an indulgence day, otherwise it all becomes a bit mundane and tedious.
11. Be Real
From the very beginning, it is important to aim for realistic weight goals. Rather than making your increments too small, you can aim to have changes to your weight and fitness level at the end, or middle, of a month.
When you set your task of weight and fitness changes, remember that you will naturally have plateau periods where it will seem impossible to lose weight. This is also because you are gaining muscle and that weighs in heavier than fat.
Reward yourself for every gain in fitness and loss in weight. Remember to be a friend to yourself rather than an arduous task master.
Be safe in your fitness chase, be mindful of the impact, and try to take the pressure off yourself if things are hurting. Do plenty of gentle stretches, and be positive all the way!
Here is another good post you may check about health and fitness tips for beginners and adults.
Do you know any other proven health and fitness tips for beginners or adults? Please share your experience.