Any workout is better than now workout, but sometimes it’s better to take it easy.
If you haven’t exercised in a long time and are just getting started, it’s best not to give 110 percent right away. Even if you are motivated, full of energy and feel fit, believe us, it is hard enough to go from comfort to effort, even when you take it slowly.
With a gradual approach, the whole experience will be more pleasant. By choosing lighter, shorter exercises, it will be easier for you to get through the first days when physical exertion will definitely make you feel more tired. Muscle fever will be acceptable, it will be easier to convince yourself to continue, until you go through the tiring period and reach the one in which the training will make you feel energized all day.
Avoid high-intensity, high-impact training
And you can do something else to ease into training: avoid high-impact physical activities (impact being the force at which a body part contacts the ground or another object during exercise). This will protect your joints (especially cartilage, but also ligaments and tendons) – important for beginners, and extremely important for big people.
Even if they are more effective in terms of pulse rate, water elimination, burning calories intake, increasing cardiovascular and muscular endurance etc., it is better to leave this type of exercise for the second phase. We refer primarily to all activities that involve both feet detached from the ground (running, jumping, racquetball, plyometrics and even some forms of step-aerobics). Punching and kicking exercises (for obvious reasons) and even the vast majority of free-weight exercises (because they need a greater degree of movement control and muscle stability than cable machines) should be avoided for the start.
Go for low or no-impact exercises
You can choose some low-impact exercises (when only one foot leaves the ground), like street walking, treadmill walking, pool walking, dancing or beginner step-aerobics.
Or choose no-impact exercises, like elliptical training (machine), rowing training (machine), steps (machine), cycling training, yoga, pilates and, of course, swimming.
When you approach the weight-lifting room, keep close to the cable machines (it’s easier to practice correctly) and don’t overdo it, even if your confident that you can handle bigger weights. And whatever you choose to do, remember to stretch a bit and warm up before you start – it really makes a difference.
Rushing in and pushing yourself too far for quicker results might be tempting. But you’re here for the long-term. Slow and steady wins the race, remember?!
Some footnotes:
Go with a friend or two – you will encourage each other, and you’re less likely to get bored, or feel out of place.
Look for advice at the gym if you don’t know where to start or how to use the equipment.
Don’t feel ashamed or judged – you might not be a gym “pro”, but for sure you’re doing other things better than anybody else.
Ask your doctor what kind of exercises you can do, if you suffer from a more serious medical condition.
Our special sweat vests and training belts can help you get out more of your workout sessions. You will sweat more with less effort, it will be easier for you to keep a correct posture during various exercises. You will see results faster, regardless of whether you intend to lose weight or get a bit more muscle definition.
See our products and bundles here.
Images: Yakobchuk Olena, nat2851terry, WavebreakMediaMicro – stock.adobe.com