Beginners guide to start exercising

Working out regularly has many benefits. It will help to improve your health, loose weight, maintain energy level, boost immunity, keeps you stay away from diseases, lift your mood, can also boost mental health etc. from some time in  this lockdown we are listening some renowned people like sushant singh Rajput, tv actor Samir sharma, Bhojpuri actor anupama pathak committing suicide.

Depression is the heated subject of debate in the society. There are lot of studies which suggests that working out on a regular basis can drastically improve your mental health and also help you fight  depression. Upsurge of Covid19  pandemic in the whole world has also forced people to think about importance of immunity and peoples are searching the ways to boost immunity. Fact is that regular workout followed by healthy diet boosts a persons immunity.

How to get started

Make your plan depending upon your profession. Set simple and realistic goals. Plan your workout and follow easy steps. Targeting small goals and achieving them will give you confidence and psychological boost to workout consistently. No matter what is your current physical condition is, “It’s never too late”. It doesn’t matter you are young, old, fit, obese, unemployed, working professional, student, housewife, retired, businessman. It’s never too late to start your workout.  

Assess your situation

Depending upon your profession assess the amount of time you can dedicate to your workout. Also assess which time of a day you can workout. A certain number of hours or minutes daily or on the weekly basis can be dedicated to the workout.

What is the best time to workout

There is no best time to workout. The time of workout always depends upon your profession, your daily schedule. Fix the time which is convenient to you. Time in a day which gives you consistency. Short workout is always better than nothing.

What exercises should you do

Workout should always start with warm up followed by workout and then cooling down. Don’t do one type of workout everyday. Always start with warm up. It will prevent you from injuries. Listen to your body. There are so many types of exercises. Choose any exercise which motivates you, suits you best and have fun.

How many repetitions, sets, rest time

Sets: repeating same exercise for certain number of time.

 Repetitions: Number of time you perform an exercise during a set.

For a beginner, it is recommended to do 2 sets of 8 to 15 repetitions per set. For 15 reps one should rest for 1 minute or less. Try to keep your rest time as minimum as possible. If you rest more then you are decreasing your heart rate and your body is burning less fat.

How much weight to lift

Weight should be heavy enough for you to do minimum 8 to maximum 15 repetitions. Always keep on increasing the weight you lift or sets and reps or both. Otherwise your muscle mass will not grow. But also be mindful of your limits. Always listen to your body.

What to eat

Pre-workout:-  you won’t  be having enough energy to carry out your workout. To maximize your energy and ultimately maximizing your sets and reps, you need to have some pre-workout meal before 1 or 2 hour. Fuel up your body by hydrating with water. Eating healthy carbohydrates e.g. whole grain cereals, whole wheat toast brown rice etc. Eat low fat or fat free yogurt, fruits vegetables etc.

Avoid saturated fats and even a lot of healthy protein because these types of meal digest slower in your stomach and take away oxygen and energy delivering blood from your muscle. Key is that consume easily digested carbohydrates so you don’t feel sluggish.

During-workout:- keep your body with small frequent sip of water. You don’t need to eat during workout.

Post-workout:- after workout you need to refuel your tank. You broke the muscle fibers so your body needs nutrients to replenish. After 20 to 60 minutes of workout your muscle can store carbohydrates and protein as energy and help in recovery. Eat proteins to help repair and grow your muscle.

These are general guidelines. We have different digestive systems and a lot depends on what type of workout we are doing. Do what works best for you. Know your body and plan your meal according to your workout.

How much to exercise

Keep a day or two off in a week. You don’t need to be high performance athlete. Allow your body to rest and recover. If you don’t rest, then there is a possibility of overtraining syndrome (OTS). It will weaken your immune system.it can lead to hormonal imbalances, depressed mood, fatigue and can also lead to muscle loss.

Repeat

You know that practice makes man perfect. For an average human being it takes about 4 to 6 weeks to adapt to routine. By repeated workout you will see better changes in your body and increase in stamina and health.

stay motivated

form your group, join a gym. workout for more hours in a day never mean quicker results. Instead it is about how consistent and efficient you workout for best results. Short workout is always better than nothing.

All the best

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