Thursday, 9 January 2014

5 Helpful Exercising Advices for Beginners

Its new year again and with the start of 2014, most of us also begins to be health conscious and start enrolling in a gym. When we begin an exercise program, it is essential to look into yourself and gauge your capability. It is important to prepare yourself so as to prevent any exercise related injuries in the future.

 To remain safe while training, consult your physician before attempting any exercise routine

Take baby steps

For someone who is starting out and is new to training, pace yourself and start slow. Gradually increase your work out time and see how your body responds. Stretching yourself beyond its limits is a recipe for disaster. You’ll likely to hurt yourself if you start aggressively.

Stretch safely  

Warming up before an exercise is ideal but if not done at the right time may lead to injury. After your muscles have warmed up, you should stretch your muscles and hold it for a while.

Add spontaneity to your drills

A mixed regimen of aerobic and strength training is needed to develop your ideal physique. Don’t stick to the identical, boring routine every time. When your routine becomes tedious and it becomes a chore, quitting is highly probable. You should find ways to make your workout enjoyable and exciting. To stick to your exercises, do things that you love most such as biking or basketball. Do combinations of a variety of maneuvers.

Ask for help

 For a newbie, gym equipment and set up may seem confusing at first. Don’t be afraid to ask for advice, your instructors are there to guide you in your quest for health. Knowing the various machines and how to work out on them prevents injuries.

There are also several weights available.Always remember the beginner’s mantra to start slow. Don’t do the commonest mistake of choosing the heaviest weight. Go on a weight machine and starting at the lowest weight, pull it down and keep adding on. Increase the weight until you reach a point where you can do only once. That’s when you stop. 

Once you have known your maximum weight, you should start at 2/3 of your maximum weight. You should be able to do bout 12 repetitions. You should feel just enough burden. If exercising becomes too much of an effort to the point that you’re straining, you should stop or lessen your load. To lessen injury, don’t be too excited to increase your load quickly

Don’t be an overenthusiastic beginner and try to go to the gym every day. You’ll not only injure yourself, you’ll also quit your training quicker.

Rest is essential

It is the time for your body to recharge and for your sore muscles to heal. If you are not well rested, you’re performance will go down that you may ultimately never recover.

Being sore after a workout is good especially if you’re using your muscles for the first time. But too much pain usually signifies something else. Rest and let your body recuperate naturally. Don’t mask pain with painkillers because it will highly increase your chance of injury. Pain is your body’s signal to stop or slow down so listen to your body.

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