10 tips to start a fitness program
Here are ten tips to help you get started on a fitness program and keep you going!
Choose an activity that you enjoy and that gives you well-being (physical and mental). Feel free to try something new. Many people like to join group exercise classes or a sports team because of the socializing aspect. Not only will you improve your health and fitness but you will also have the opportunity to make new friends!
Start gradually. At the beginning, practice your sports activity longer and at low intensity rather than brief and intense. The rule of thumb for beginners is to be able to speak while playing a sport.
Frequency: Start with 30 minutes a day, and if time is short, you can divide your training into blocks of 3 x 10 minutes (minimum).
Endurance: If you want to increase your endurance, you should train at least 3 times a week for 20 to 60 minutes minimum. Jogging, swimming, aerobic exercise or cycling are good workouts.
Muscle strength: If you want to increase your muscle strength, you should do weight training for 20 minutes 2 to 3 times a week.
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Vary your activities. If every day you run the same race route, your motivation may fly away. Vary your frequency, duration and intensity of training (in that order) and try new sports.
Invest in good sports equipment. In addition to making you happy, the high-performance materials allow you to be more comfortable in the performance of your activities.
Make sure you execute the movements correctly. Learn the right technique from the start of the activity with the help of an expert. Injuries can be prevented as well as long-term damage to your body.
Give your body a sufficient recovery period after physical exertion. Relax your tired muscles with a warm bath. Make sure you get enough sleep and get a massage every now and then. After intensive training, opt for lighter activities. If you suffer from muscle pain or stiffness, or bruising, consider arnica gel for natural pain relief.
If you smoke, have high blood pressure, are overweight or have diabetes, consult your doctor before starting any regular sporting activity. In addition, if you suffer from knee or foot joint disorders for example, consult an orthopedist or a sports medicine specialist. These professionals will be able to develop a personalized training program and suggest sports adapted to your condition.
1. COMMIT AND DO IT FOR YOU
Have you decided to get back in shape? To lead a healthier and more active life? The beginning is always the most difficult. Of course, a personal trainer can help you get started on the right foot, but it's also possible to do it alone by following the right advice. All of our success stories are living proof!
If you too have decided to take back control of your life but you do not know where to start in the face of the incessant stream of advice and methods to succeed, this article will help you to see more clearly and to set the right priorities for you. .
Stop checking your smartphone every two minutes or stop all day at your computer. Instead, try to become aware of the world around you on the way to work, when you buy your lunch or other everyday actions.
What do you feel? What do you see ? What colors, what patterns are obvious to you? What do you think or feel at this particular moment? Instead of being glued to your smartphone, look around and you may catch the smile of a colleague or a completely unknown person. You may also find that you automatically press the elevator button instead of taking the stairs.
