Get Fit, Get Started: The Ultimate Workout Guide For Beginners

One of the best things you can do for your health is to exercise regularly. However, you may require some determination and self-control to include it in your schedule and maintain it. Regular exercise can have a positive impact on your body and general well-being, which you'll soon notice and experience.

Thus, this video is for you if you're thinking of starting a fitness regimen but are unsure of where to start. Everything you need to know to establish and maintain a routine is provided here.

Let’s start with listing the 5 things that MUST BE kept in mind while beginning your fitness journey:

1. WARM-UP

Warming up before exercise serves to both physically and psychologically ready you for the activity of your choice. Your heart rate and blood flow increase when you warm up. As a result, more oxygen can now go to your muscles. A warm-up also improves movement efficiency by stimulating and activating the connections between your muscles and nerves.

2. STRETCHING

We require our muscles' flexibility to maintain a range of motion in our joints, and stretching keeps them strong, flexible, and healthy. The muscles shorten and tighten due to non-flexibility. Then, when you activate the muscles, they are weak and unable to fully expand. As a result, you are vulnerable to joint pain, strains, and muscle injury.

3. PRE-WORKOUT MEAL

A healthy pre-workout meal will provide your body with all the nutrients it needs to function at its best. When you exercise your body converts glycogen into glucose. This is essential to the contraction of muscles. You can lessen the loss of muscle glycogen by providing your body with the proper nourishment before a workout.

4. HYDRATION

Your body attempts to restore to its ideal temperature by sweating during activity.  To replenish the fluids you lose through sweating during exercise, you must consume fluids. In this manner, you can lower your chance of heat stress while maintaining regular bodily functions and performance levels.

5. POST-WORKOUT MEAL

For three key reasons, post-workout meals are just as vital as pre-workout meals:

REFUEL

The first stage is refueling your body with carbs, or glycogen, as they provide your body with the energy it needs to adapt to and recover from the workout.

REBUILD

The next step is to maximize muscle repair by focusing on protein and amino acids.

REHYDRATE

Last, but certainly not least important, is rehydration. Since 60% of the body is made of water, fluids are necessary for maintaining body temperature as well as for the movement of nutrients and energy throughout the body.

After covering the basics, the next question that comes to mind for gym beginners is what type of training pattern they should follow in their first week at the gym. The best suggestion is to do a good circuit training in which every muscle group gets trained at a gradual pace.

Here is the list of all exercises that can be included in your first week of circuit training:

1. PUSH-UPS
2. SQUATS
3. LAT PULL-DOWN
4. CHEST PRESS
5. MID-ROW
6. DUMBBELL PRESS
7. DUMBBELL CURL
8. ROPE TRICEPS PUSHDOWN
9. STANDING CALF RAISE
10. LYING SINGLE LEG RAISE

(The detailed tutorial of all these exercises can be found in the video. Watch the video carefully before starting your fitness journey.)

Note: You have to perform the same set of exercises for the entire week

Now, it is important to understand that beginners when initially start doing their workouts, experience muscle soreness more than usual because their muscles are not habitual of it. Therefore, in such conditions do not panic rather continue your workout consistently.

3 easy ways can be followed to reduce muscle soreness:

• Cold Shower After Workout
• Increase your Protein Intake
• Adequate Sleep

Starting a new exercise routine can be challenging. On the other hand, setting realistic goals will support your long-term fitness program maintenance. The idea is to increase your level of fitness gradually, start slowly, and occasionally give your body a break to help prevent injuries.

So what are you waiting for? Start exercising today!