It feels awkward when you stand in front of the mirror and find yourself out of shape. Well, there’s nothing to be ashamed of being out of shape, though. Still, regular exercise and a proper diet can help improve your form, blessing you with all the happiness and confidence.
There are times when you feel insecure about your love handles, especially when it comes to attending any event or joining any party. Sometimes, some taunting remarks may make you feel upset. The random fat-shaming memes that keep doing round the internet will hardly escape your notice – and this might make you feel even more irritated and annoyed.
Yes, you may use your humor or some severe shade to respond to such body-shaming memes that go viral. Saying that you still have a great option to take care of your health for absolutely some other purposes.
You might boast that you don’t obsess about your weight, caring a fig about those that have such a problem with it. Still, you can work out absolutely to stay fit.
Promulgated by Garry Y Itkin, this ultimate guide is aimed at giving you a few workout tips that you can find handy if you are going to start it for the first time. Let’s read on:
What you need to know before you start:
Benefits of Exercise:
It’s common knowledge that exercise is essential for our health. It benefits us in many ways:
l Reducing the risk of chronic disease
l Lifting mood and mental health
l Increasing energy levels throughout the day
l Ensuring better sleep
l Diminishing your aging process
l Boosting your brainpower
l Having a positive effect on the microbiome
How Much Exercise is Recommended Weekly for Health Benefits:
The general workout recommendation is:
Cardio: At least 150 minutes per week of moderate-intensity aerobic activity. 75 minutes per week of vigorous aerobic exercise, or a combination of both
Strength Training: A minimum of two non-consecutive days each week involving significant muscle training.
For Extra Health Benefits: 150 minutes per week of intense cardio. Or an additional 300 minutes per week of moderate cardio or a combination of both.
Types of Exercise:
Some of the common types of workouts are as follows:
Cardio: Anything that gets your heart rate up and your blood pumping. In the middle of the exercise, you will be breathing quickly and starting to sweat. The primary purpose of this workout is to improve your endurance and stamina, such as:
l Moderate Cardio: Brisk walking, cycling, swimming, jogging, dancing, etc.
l Intense Cardio: Running, swimming laps, fast cycling, etc.
Strength Training: Any training aimed at building strength and improving anaerobic endurance while inducing muscular contraction.
Flexibility and Mobility Training: Exercises essential to maintaining and improving both passive range of motion and active range of motion.
High-Intensity Interval Training: This type of training includes intense bursts of exercise, focused on keeping your heart rate up.
Want to Lose Those Extra Fat? Try this out:
Well, there’s no hard and fast rule when it comes to weight loss. You can indulge in any workout program or activities that you enjoy. In the end, losing weight is analogous to burning calories. So, make sure to adjust your diet accordingly for the best result.
Tips to Get Started with Exercise:
Choose Your Inspiration and Set a Goal:
How many times have you decided to shed 5kg and then failed? How many times have you tried to follow a workout recommendation and diet regime and then ended up getting back to your previous routine? Are you going to give up? If so, think twice before you do so. Getting into a better shape requires a steely resolve. Remember, Rome was not built in a day. You got to have your inspiration and then set yourself long-term and short-term goals.
Start Small and Track Your Progress:
Don’t dream big at the onset. You are not going to pull it off in a single day session. It’s going to take you a considerable amount of time. So have patience. Focus on short term goals first. Find at least 15-30 minutes in your day to get more active. Consider one week at a time. Once the first week is finished, look back and have a deep breath. Now move further. Give yourself some more time and set yourself some more challenging goals.
Extra Tips for Beginners:
l Check your health
l Don’t run on empty right away
l Avoid injury by learning common exercise mistakes
So, don’t waste your time. Get personalized ideas from your trainer who can help you with your exercise. Hopefully, this guide will be useful for beginners who are just going to start it off.