Fitness Tips for Beginners Going for the Gold Maybe youre not the next Michael Phelps or Hope Solo. But you can still set an Olympic-size fitness goal for yourself, even if youve never tried a sport before. Examples of fitness goals could be a century ride -- (a 100-mile bike ride in less than a day). Or you could train for a triathlon (a series of three endurance events, often swimming, cycling, and running) or join a sports league. Find Your Inner Child If youre not sure what sport to try, pick something that fits your personality or what you liked to do as a kid. If you loved swimming, hit the pool again. If you love the outdoors, try hiking. If you really want to play like a kid, check out race events like Warrior Dash and Tough Mudder. Theyre rugged obstacle courses where you slog through mud and water, scale walls, and combat crawl through tunnels. Start With Small Goals Start by setting small goals first. Small goals are easier to meet than one big goal that seems huge and hard to reach. For example, you probably cant finish a marathon until youve run a few 5Ks first. Some of the fitness apps for your smartphone can help you keep track of each great thing you do on your way to your big goal. A Variety of Exercises You may get bored with the exact same workout routine every day. And when you do the same activity all the time, your muscles adapt to it after six to eight weeks. You burn fewer calories and build less muscle. Keep boredom at bay with interval training (run really fast for one minute, then at a moderate speed for two) and strength training and cardio activities like swimming, spinning, and kickboxing. Get a Doctors OK If its been a while since youve revved your heart rate, talk to your doctor before you start exercising if youre over 45 (men) or 55 (women). Its also a good idea to get a doctors OK if you have a health problem or take regular medication. Keep in mind that slow and steady wins the race. Doing too much too soon can lead to injuries and burnout. Start working out slowly: three days a week for 30 minutes. Then gradually increase your time and intensity. Fuel Up Properly Exercise burns extra calories and raises your metabolism. So eat every couple of hours -- three meals plus healthy snacks. Before a workout, snack on carbs (juice, fruit, or yogurt) for fast energy. After a long, tough workout, replenish with a carb/protein mix, like a peanut butter sandwich or a smoothie. Otherwise keep your meals and snacks light: Try an apple and peanut butter, yogurt and nuts, or an egg on whole-wheat toast. Drink Lots of Water Unless your workout is really long or tough, you dont need a special sports drink with electrolytes. Water works just fine. Drink plenty: If youre dehydrated, your muscles may cramp, and you raise your risk of heat exhaustion and heatstroke. Two hours before you exercise, drink about 2 to 3 cups of water, and about 1 cup every 10-20 minutes during your routine. Keep drinking after youre done exercising, too. Resistance Training Even though your goal -- a marathon, for example -- might center on cardio, you should practice strength or resistance training, too. Strong muscles burn more calories, help prevent injuries, and build stronger bones. Work muscles on weight machines, with handheld equipment like free weights, kettlebells, or resistance bands, or by doing exercises like push-ups. Make sure to rest each muscle group, such as biceps and triceps, at least two days between strength workouts. Dress for Exercise Success You need the right clothes and shoes when you work out. Its not about looking good (although that cant hurt) -- its about feeling comfortable. Its no fun to walk, run, or bike if you have flapping sleeves or flimsy shoes. Ask the experts at a sporting goods store for help. Look for fabrics that draw moisture away from your body -- not sweat-absorbing cotton. In cool temperatures, wear layers that you can peel off as you warm up. Learn Proper Form Whether youre running or weightlifting, its easy to get hurt if your form or technique is wrong. Dont assume youre exercising the right way. If your gym has trainers or fitness staff, they may be able to watch you exercise and give you advice on improving your technique. Or you can read fitness magazines or find online videos that show correct techniques. Courtesy of WebMD
Posted on: Tue, 18 Feb 2014 12:22:22 +0000
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