How to Create Effective Workout Plans to Kickstart Your Fitness Journey

By Your Health Magazine

Your Health Magazine

. http://yourhealthmagazine.net

More Weight Control, Nutrition & Exercise Articles

How to Create Effective Workout Plans to Kickstart Your Fitness Journey

Photo by  Anastasia  Shuraeva: https://www.pexels.com/photo/woman-writing-on-a-whiteboard-at-the-gym-4944958/

The beginning of a new exercise program can be like being at the foot of a mountain that is just so unbelievably, mind-bogglingly tall. You know that the view from the top is going to be spectacular, but the idea of climbing the mountain is just so intimidating.

Between the conflicting information that is available on the internet and the intimidation factor of stepping foot into a weight room for the first time, it’s no wonder that many people get stuck before they even get started.The great thing about this situation is that you don’t have to have a complex, world-class program in place in order to see a tremendous amount of improvement in how you feel and move.

Why Starting a Fitness Routine Benefits Your Health

The most important thing that you can do for yourself is to ensure that you are exercising on a regular basis. What is going on inside your body is more important than the outside appearance.

According to a study by the Harvard School of Public Health, regular exercise can help to lower the risk of developing type 2 diabetes and heart disease. Weight training, other than the heart, is also very important in keeping our bone density and metabolism as we age. 

Exercise also has a huge impact on mental health. As the Mayo Clinic explains, exercise stimulates the body to release endorphins, which combat stress and improve sleep. The important thing for those who are new to exercise is to start small. This will also prevent the huge problem of physical fatigue or injury, allowing your nervous system and muscles to adjust to what your body is going through.

How to Build a Beginner-Friendly Gym Workout

Focus on Key Muscle Groups

If you are a beginner, the best form of exercise would be to have a full-body workout. Instead of exercising the whole day on a particular part of your body, you would want to focus on your key functional areas, which would be your legs, back, chest, and stomach.

You would want to focus on doing “compound movements,” which are movements that target multiple joints at once. You could consider assisted squats, seated rows, or wall push-ups. These movements are more functional and hence more effective in increasing your energy levels.

Frequency and Duration

You don’t have to live at the gym to see the results. In fact, too much, too soon is a surefire way to quit. The “sweet spot” for most people is to aim for two to three times a week, for 30 to 45 minutes. 

Consistency will always win out over intensity. It’s a whole lot better to see two moderate workouts a week, than to see five intense workouts in one week, and then not be seen for a month because you’re too sore to move.

Cardio and Strength Balance

A balanced exercise program will consist of a combination of weight training and cardio. Although weight training can help you develop the “engine” of your metabolism, exercises in cardio will help you increase the efficiency of your lungs and heart. The availability of a nearby gym that can provide you with both is essential to your continued success. 

For example, it may be easier for you to maintain a routine by going to a nearby gym in Lane Cove that has the equipment and training available to make it easier for you to maintain a routine. The availability of a variety of equipment and training will remove the need for you to focus on what you are doing so that you can concentrate on how you are doing it.

Common Beginner Mistakes to Avoid

The first mistake people make is trying to keep up with someone who has been working out for a time. This is what people call ” lifting”. If you do much you will be tired and sore all the time and you will not be able to work out.

Another mistake people make is not getting ready to work out. If you walk on the treadmill for five minutes or stretch it will help your body get ready for what you’re going to do. This will also help you avoid getting hurt.

Finally people often forget to rest. Your muscles do not get stronger when you are at the gym. They get stronger when you are at home. So you should drink a lot of water. Make sure you sleep for at least seven hours every night. If you do this working out will be a lot easier, for you.

Tips to Stay Motivated and Track Progress

To keep yourself motivated after the excitement of starting something new you should try to set yourself process goals. Process goals are better than result goals. For example, do not just try to lose five kilos. Try to lose five kilos by doing exercise three times a month.

You can write down the things you do every day in a notebook. Use a simple app on your phone. This will help you see what you have done. It will make you want to keep going. You will know what time you need to wake up and get out of the house to meet someone or go to a class. This will help you get out of bed and get moving.

Fitness is not something you can do for a time and then stop. It is something you have to keep doing for a time. Do not try to do much at first. Just start with some exercises and listen to your body. If you do this you will be healthy for a time. Fitness is a marathon, not a sprint. Do not get discouraged if it is hard, at first. Just pick an exercise routine. Go to your local gym. Take that step towards being stronger today. You will be glad you did.