Do you want to start getting in shape, but you don’t really know where to start? First of all: congratulations. Deciding that it is time to take care of yourself and train is the first step in starting your new life. To start with this change in habits, the only thing you will need is, on the one hand, to organize yourself and, on the other hand, perseverance.
In this article we are going to give you the keys so that you know how to get fit from scratch. We will give you advice about the exercises to perform, as well as tips and recommendations to make your day to day healthier. Your new life starts NOW!
3 tips to get in shape from scratch
If you want to get in shape and you are a beginner, surely you feel a bit overwhelmed and you do not know very well where to start. So that you can start designing your new life, here are a series of tips to help you start from scratch. Attentive!
Record your progress
One of the main problems that exist when we want to get in shape for the first time is that we are not constant. During the first few weeks, it may take time for results to appear and this may cause let’s get discouraged and lose interest. However, to be able to realize all the changes and improvements that you get with training, it is best that you write everything down.
Grab a notebook and a pen and write down your current weight, your body measurements, the weight you lift with the weights, and how much you hold when doing cardio exercises. All these indicators are what will help you to see how you are improving and how physical exercise begins to take its toll on your body.
Create a routine
Forget the belief that you will go to the gym when you feel like it because, honestly, if you have never done sports you will hardly feel like it. You have to make yourself a routine and stick to it until this obligation becomes a habit. Therefore, it is best to organize your week with visits to the gym, ensuring that, at least, You go 3 times in 1 hour sessions.
Try to avoid doing days too long as your muscles could become overloaded; it is best to intersperse 1 day of rest in between to ensure a healthy and controlled practice. The ideal is to go from 4 to 5 days to the gym, but for starters, 3 visits a week is fine.
The ideal exercise to stay in shape
And if you have never exercised before, surely you have many doubts about the type of training that is most suitable for you. It is best that you keep these in mind recommendations:
-Always warm up before training. It is essential that you spend at least 5 minutes warming up and preparing your muscles.
-Start with toning. Exercises with weights or exercises that work areas and muscles of the body in a localized way is the first step of your training. Spend 20-25 minutes on it.
-Cardiovascular exersise. Then continue with cardiovascular exercises that activate your heart and make you sweat. Spend at least 20-25 minutes on it. The most recommended are the elliptical, running, cycling or directed classes such as zumba.
-Final stretches. To finish, you will have to relax the muscles with stretches. This step is essential above all to get in shape from scratch, since it is the step that will allow you to avoid injuries or pain the next day.
Above all: Drink a lot of water during the day and during your workouts to avoid muscle damage due to lack of hydration.
It may interest you