Have you been putting off working out for a while and are struggling to get the courage to do so? You’re not the only one who feels this way. It is NEVER too late for a new beginning. Start exercising can certainly be difficult in the beginning.
WHY SHOULD YOU START EXERCISING?
Let’s take a look at the benefits that exercise has for our bodies. We all know the physical benefits of exercise, you look better, you feel better, you lose weight, you become lean and you build muscle. However the benefits of exercising aren’t just skin deep. People who exercise are happier, more motivated and less depressed. Exercise can also be a treatment for depression, Insomnia, Memory loss, Alzheimer’s and Parkinson disease. Also you will feel more alert and energized. Exercise releases a brain cell called dopamine. This hormone plays a role in how we feel pleasure. It helps us strive, focus and find things interesting.
“You have to exercise, or at some point you’ll just break down.” Barack Obama
KEYSTONE HABITS
Many people find it challenging to maintain this healthy behavior. The phenomenon is well documented in Charles Duhigg’s book “The Power of Habit.” This book explains how to transform negative habits into beneficial ones. It’s easier to change bad habits with good ones if you understand how habits work and when you’re triggered. It is strongly recommended that you read this book. There are numerous examples of people who have successfully changed their habits and, as a result, their lives.
WEIGHT LOSS THROUGH EXERCISE
To lose weight, you must burn more calories than you consume. Strength training is an excellent approach to do this. As your muscles grow, you’ll require more and more energy to keep them in good shape. As a result, your body must expend an increasing amount of energy. As a result, your metabolism will speed up. Extra oxygen is required to provide your body with energy during the workout. However, your body continues to feed you with extra oxygen for a long time after the workout to aid recuperation. This helps you to burn calories even after your workout is finished. Excess Post-Exercise Oxygen Consumption (EPOC), also known as the afterburn effect, is another reason why strength training is beneficial for weight loss.
Exercise does not cause weight loss. It increases muscle gain. If you want to lose weight you will need to focus on what you are eating. BECAUSE YOU CAN’T OUT TRAIN A BAD DIET. Weight loss starts in the kitchen.
HOW LONG DOES IT TAKE TO SEE SOME EFFECT
Strength training produces the quickest results, usually within 1 to 2 weeks. Add in some cardiovascular activity to help you maintain your energy and stamina. After 2 to 3 weeks, you’ll notice a difference. It’s important to remember that your body adapts to everything, including your workout. So you will need to change your workout from time to time.
TIPS TO START EXERCISING
DON'T GO TO FAST
The risk of minor muscle and joint injuries during the initial period is considerable in persons who have not exercised in a long time or want to start exercising. After all, the muscles and joints aren’t accustomed to carrying more weight. It is necessary to give them time to adjust. Many newcomers begin too early and intensively in their initial enthusiasm. They are too focused on endurance, strength, distance, and speed to notice the alarm signs that their bodies send them. If you feel discomfort or pain in a muscle, joint, or limb while participating in the activity, something is wrong. You face the danger of serious harm if you disregard the discomfort or symptoms. So start with one or two times each week and give your body time to adjust. You’ll also have a better chance of being inspired and so able to keep going. So give your body time to adapt to exercise.
PROCRASTINATE
Don’t sit on the couch when you get home from work or school and start exercising right away. It only takes an hour of your day. When you’re done exercising, you still have plenty of time to watch Netflix. However, in the end you will always be glad you went because you always feel better afterwards! If you end up going more than once a week, it is indeed not so bad to skip every now and then.
“If you don’t make time for exercise, you’ll probably have to make time for illness.” Robin Sharma
FIND A SPORT BUDDY
Find a buddy to start exercising with. After all, together is always more fun than alone. In addition to being more fun and enjoyable, you are also more motivated. You’ll work harder (and achieve better results!) if you and your companion encourage each other. There’s also nothing wrong with a little friendly rivalry. When someone else is counting on you to show up, you won’t want to let them down
PLAN YOUR EXERCISE
Planning your workout is important and also making a schedule when you start exercising. If you go to the gym and do random exercises you will make less or even no progress. This has a demotivating effect and you will no longer feel like going, because you will not see expected results. So together with your sports teacher, make a sports schedule especially for you and the goals you want to achieve. When you are setting goals, make sure that they are realistic and achievable.
OUTFIT
Make sure you have decent sports clothing that you like and that you have good shoes! You may think this is nonsense, but it will make you feel so much better right away! In your crappy t-shirt from 10 years ago, you feel unhappy anyway. Why not treat yourself to something new? It is not necessary to spend a lot of money on sportswear. If you’re looking for shoes, go to a specialty store for some advice. Your shoe is the foundation for your posture, making it crucial to prevent injury.
“Once you are doing exercise regularly, the hardest thing is to stop it.” Erin Gray
SHARE YOU SUCCESS
Achieving your goals is even more fun when you share them with others. You can share your triumphs with friends, family, or an online community if you don’t have a training partner. The excellent feedback you’ve received motivates you to keep going. Even when things go wrong, it’s beneficial to share your experiences with others.