Are you a beginner or restarting your exercise routine after a long break? Discover essential tips to help you start exercising and stay motivated. Learn how to set achievable goals, choose the right workout, prevent injuries, and listen to your body.
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Start Exercising, Start Strong
Starting your exercise journey can be challenging, especially if you haven’t been active for a long time. One of the most common hurdles is finding the “perfect” time to start. However, the truth is, there’s never a perfect time. There will always be something that makes it seem inconvenient. The key is to take that first step and choose a sport or activity that you genuinely enjoy. When you engage in an activity you like, it’s more likely that you’ll stick with it in the long run.
Creating the Right Mindset and Finding Support
In addition to finding an enjoyable exercise, it can be helpful to create the right mindset and seek external support. Consider finding a friend, partner, family member, or even a community that can inspire and motivate you on your fitness journey. Express your needs and identify any potential pitfalls that may hinder your progress. Remember, the starting point isn’t as crucial as the rewards you’ll gain from regular exercise and adopting a healthy lifestyle. Think about the positive impact it will have on your well-being, including feeling good, confident, fulfilled, and energized. Visualize the benefits and let them serve as a source of motivation.
Starting Slowly and Prioritizing Rest
When you start exercising or restart your exercise routine, it’s important to proceed at a pace that suits your current fitness level. Begin slowly and gradually build up your workouts over time. This approach allows your muscles and joints to adapt to the increased demands, reducing the risk of injuries. Plan for adequate rest between training days to allow your body to recover and repair itself. Aim for 7-8 hours of quality sleep each night, as it contributes to overall recovery and helps optimize your exercise performance.
Exploring Indoor Cycling as a Beginner-Friendly Option
If you’re looking for a beginner-friendly workout option, Indoor Cycling can be an excellent choice. It offers a customizable experience that caters to individuals at different fitness levels. With Indoor Cycling, you can adjust the resistance levels to make the workout easier or more challenging based on your abilities. The beauty of this activity is that it places minimal stress on your joints, making it a suitable option, especially if you’re concerned about joint discomfort or previous injuries. Start with shorter classes, typically around 20 minutes, and gradually increase the duration as your stamina improves.
Preventing Injuries and Maximizing Progress
To prevent injuries and setbacks, it’s crucial to avoid pushing yourself too hard initially. Gradual progression is key. Allow your body time to adapt to the new movements and physical demands. Warming up properly before each workout and cooling down afterward are essential steps to prepare and recover your muscles effectively. Taking care of your body includes listening to it. If you experience fatigue, distinguish between physical exhaustion and mental fatigue from a long day of work. Sometimes, exercise can actually help alleviate mental fatigue. Even short workout sessions of 15–30 minutes can provide a boost of energy and improve your overall well-being.
Tips from Trainers to Start Exercising
We asked trainers Jochem ten Böhmer and Evert van der Zee if they have any useful tips for beginning athletes.
‘When you start exercising, everyone has a long-term goal in mind. And there’s nothing wrong with that, but make sure you break it down into smaller achievable sub-goals. Celebrate your successes. Be proud of what you do. Don’t let your feelings depend on those few things you think are not going so well. Write down your successes and put them up on the wall in a place you walk by often. That helps you focus to keep improving yourself!’
Jochem Ten Böhmer
‘Listen to your body. If you feel exhausted, make sure you rest. But don’t confuse this with a lack of motivation or mental fatigue from a long day of work. Exercise can also actually help you get out of this kind of fatigue. Sports sessions don’t always have to be long, 15–30 minutes can be enough to get you feeling good again.
Don’t let all those athletes/influencers on social media drive you crazy with the most beautiful pictures. Really try to follow your own path. Everyone started as a newbie at some point!’
Evert van der Zee
Embrace Your Fitness Journey
In summary, embarking on an exercise journey as a beginner or after a long break can be a transformative experience. By implementing these tips and strategies, such as setting achievable goals, finding enjoyable workouts, preventing injuries through gradual progression, and listening to your body’s needs, you’ll be well-equipped for success.
