Before you start exercising, you need to get ready well so you avoid some fractures or injuries, and we'll show you many preparations, because Fitness Garage cares that you get the best results from your workout. Let's see how to prepare before starting exercise in the following lines.
Steps to Start Exercise
There are some steps most girls ignore before starting exercise, and this is a common mistake. These steps are:
- Set a Workout Time: Fixing your workout time in your daily routine helps prepare your mind for exercise because it becomes necessary in your day, just 10 minutes.
- Plan each day of your workout: You should set a workout schedule from the start. Know which muscles you'll work on that day and make sure you train all muscles. This will help you reach your goal easier and faster.
- Know your goal from the start. Do you want to lose weight, build muscle, improve flexibility, or increase endurance? Each goal has its own specific program.
- The time you work out should suit you and you should feel active and ready.
- Get your workout gear ready: To save time, prepare all your equipment and everything you'll need in one bag. Also get your sportswear ready. This helps you get in the mood and avoid laziness.
These steps help you get ready but the hardest part is actually starting the workout. Always try to fight negative thoughts like:
- You're tired, you can rest today and start in the morning.
- After the workout, you won't be able to do anything you want because you'll be too tired.
- You haven’t achieved any goal from exercising so far, so it’s useless.
Always focus on your goals and try to avoid those excuses. Here are some tricks to help stop laziness:
- Decide that exercise is a top priority in your life.
- Decide you will reward yourself after exercising, for example watch your favorite show or hang out with friends for a bit.
- Do a warm-up, it will motivate you to exercise.
- Warming up is an important part of exercise. It’s not just the start, its key benefits are:
1- It warms up your muscles and raises your body temperature.
2- It increases blood flow to the muscles, helping them contract and relax.
3 - Helps get the body and mind ready for harder workouts.
4- Reduces the risk of injuries.
5- Boosts your workout performance.
6- Increases the flexibility of ligaments and tendons.
Warm-up
There are many types of warm-ups aimed at raising body temperature and increasing heart rate. The types are:
- Warm-up exercises for the heart: This type includes light walking for a few minutes then gradually speeding up over time, or aerobics exercises starting with light movements then gradually increasing the movement rate.
- Warm-up for strength training: In this type you can do some strength exercises but without weights, with fast movements for a short set time.
Cardio
Cardio has many goals like losing fat or burning more calories, and you should note some factors:
- Type of exercise: The type depends on your fitness and available gear but if you don’t have any gear, running is the best option needing no equipment except your legs.
- Exercise intensity: You can tell the intensity by your heart rate or how hard it feels, but there are 3 levels of intensity:
1- Continuous training: It lasts from 20 to 60 minutes and one of its benefits is increasing endurance.
2- Interval training: This type includes high and low intensity and helps improve the body's aerobic power. For example, alternating between
walking and running.
- Workout time: The duration you choose depends on your goals but it should be at least 20 minutes.
Strength exercises
When it comes to strength training, you need to make sure to work each muscle at least twice a week. Your workout plan depends on the goals you want to reach. There are also some things you should know before starting strength exercises, which are:
- Type of exercise: You can choose workouts that include all body muscles or split the week into parts, but if you're a beginner, full-body workouts will be useful for you, for full-body workouts Click here.
- Strength exercises: Pick the exercises you'll do and decide if you'll use free weights, bands, or machines. each has its benefits and features. Always try to vary as much as you can.
- Use appropriate weights: Some use light weights focusing on intensity and reps, others increase weights but can’t finish their reps. You should lift a weight that suits you.
- Choose the reps and sets: The right choice of weights and sets for you and your level should be set by a personal trainer, and you can get help from trainers at Fitness Garage.
At the end of the workout, you can try some light exercises like yoga moves or stretches, all this helps you get the most out of the workout.
