We requested our fitness experts to put together a compact list of do’s and don’ts for every beginner to follow. So for those of you who have taken that healthy decision to get off the couch and start exercising, we say, Bravo! You have taken the first step towards a healthier mind, body and spirit.
A number of questions, doubts will creep into your head… How long should I workout? Do I need to workout every day? So we have put together this basic list to set you on the right track. Just apply these basic do’s and don’ts in your workout regimen, and enjoy a great beginning to this new way of life.
1. Easy Does It
Most experts say that for beginners, it’s good to start with 2/3 days per week, and for at least 30 minutes per session. You can then gradually crank it up from there. Don’t start with a tough daily regimen – Easy Does It! Start with 30 minutes of cardio 2/3 times a week and strength training once a week. Continue this for two to three months until this regimen becomes an integral part of your daily routine.
2. Warm Up and Stretch
Always, always, warm up first. Take your body through basic movements that will loosen and stretch your muscles. This will ensure that your body performs at an optimum level and more important, you avoid injury issues.
3. Don’t Follow the Same Set of Exercises
This is a common mistake made by many beginners. Do not stick to the same set of exercises every day. Mix it up. Alternate between the 3 main types of exercise – aerobic, anaerobic and flexibility
Aerobic exercise is exercise which requires the use of oxygen to fuel the body for exercise demands. This form of exercise is traditionally thought of as cardiovascular exercise, such as running on a treadmill or cycling. Anaerobic exercise is a form of exercise that requires glucose for short intense workloads. Strength training and sprinting are forms of anaerobic exercise.