How to…Begin!

All the gear…No idea?

This guide is for you if…

You haven't worked out ever, or have taken a lengthy workout holiday.  Think of this as a beginner's guide to working out!

 

You've made the decision to start working out, great! But the next step is often the hardest.  That step outside, that step into the gym, that message to the PT.  That little voice inside telling you that everyone is looking at you (they aren't), or judging you (probably not…and if they are that's their problem not yours), or you're worried about not knowing how to use that complicated gym equipment (that one is down to you!) The reality is generally, most people are too bothered about how they look themselves, perfecting their own form, or are having those same paranoid thoughts as you.

We want to take the pressure off you a little bit with some top tips for helping you to get started on your health and fitness journey.

 

Different Types of Activity

 

Before your start, consider what type of workout do you want to do?  What do you like?  Remember you don't have to stick with one thing.  Consider mixing your training up to keep yourself interested.

 

Aerobic

Not your typical grapevines to some 80s classic, but continuous movement designed to get your heartrate up.

Typical exercises: Running, cycling, swimming, dance

 

 

Strength

These exercises are aimed and increasing your strength (duh!) In short, improving your muscle power!

Typical exercises: Resistance training, weightlifting

 

 

HIIT (High Intensity Interval Training)

Based around short bursts of high intensity exercise followed by low intensity exercise or rest periods, usually timed for short periods.

Typical exercises: Spinning, boxing

 

Boot Camps

High intensity circuits that combine aerobic and resistance exercises, timed throughout.

Typical exercises: Boxing circuits, mixture of weight, aerobic activity and floor exercises.

 

Balance

For strengthening muscles, improving coordination and often mindfulness.

Typical exercises: Tai chi, Pilates, yoga

 

How to get started

 

Gear up

You don't have to spend a fortune on buying the most expensive gym wear and equipment.  Wear what you feel comfortable in, you may even have it waiting in the back of your wardrobe.  They only investment we would suggest, is a good, appropriate pair of trainers.  Research which ones will support you the best for the different types of activities you want to do (check out our How to put your feet first guide to help you with this).

 

See what's on in your local area and make a plan of the workouts you aim to attend.  If you haven’t worked out for a while, take it easy – aim for 1-2 short workouts a week, then build it up from there.

 

Stay hydrated

Drinking lots of water throughout the day is important for everyone, especially if you're going to be sweating that liquid out through your workouts!  Replenish fluids throughout your workout.

 

Stay fueled

Make sure you have enough energy in you to complete your workout.  The last thing you want is to be motivated and ready to workout, then feel you can't give it your all because you haven’t eaten that day.  But this does happen.  Keep a banana or bar with you to eat at least 40 minutes before you workout.  Of course, the ideal is to always be working on balanced nutritious food intake every day.

 

Warm up

You might choose to do this at home before the workout, but it's usually included in a workout class, or with a PT.  Always allow that extra 5 minutes to warm up those muscle groups.  Particularly if you are in a job where you are sitting down a lot.

 

Cool down & stretch

The same goes for the end of a workout.  Your body will thank you.  Its important to gradually reduce the intensity of the workout so you don't go dizzy! And stretch those muscles, so they can recover well.

 

Listen to your body

Its good to challenge yourself a little each time you do a workout, but its equally important to listen to your body. Know your limits, be aware of any injuries or ongoing niggles you have, and which activities aggravate these.  Don't compare your journey to someone else's. Progress in a way that meets your, and your body's needs.

 

The A-Z of workout terminology for beginners

 

Active Recovery	Low intensity activity usually completed on your "rest day", think walking or gentle yoga
AMRAP	As Many Reps As Possible.
Circuit	A variety of exercises completed one after another
Compound Exercises	A move that incorporates multiple muscle groups. Like lunges, deadlifts and squats
Cross Training	Mixing different workouts and training methods
Deadlifts	Literally lifting deadweight lying on the floor.
DOMS	Delayed Onset Muscle Soreness. That soreness you feel the next day or even two days after a workout.
Glutes	Your bottom!
Isolation Exercises	An activity that works on one muscle group at a time
Reps	How many times you repeat the same exercise
Sets	A group of reps = a set
Superset	You superset two exercises, by doing a set of each before resting.  Usually two exercises with opposite or unrelated muscles
Whey Protein	Not just for regular gym growers.  A great protein, usually made into a shake and taken after a workout to help repair muscles.
Zzzz	Sleep – is so important for recovery – Aim for at least 7 hours a night!