Getting Started with Fitness
The health benefits of exercise are endless. It can boost your mood, increase your energy levels and improve your overall health. However, to get started with exercise you are going to need the right attitude, energy and clearance from Dr. Scinta.
Making a Schedule
When you are adapting to a weight loss diet, knowing what your next meal or snack is going to be helps a lot. In much the same way, a well-planned out schedule can help you meet your fitness goals.
When creating a workout schedule, consider:
- When: Can you manage to wake up 30 minutes earlier to workout, or would you be better off carving 30 minutes out of your evening TV schedule? Consider when a workout would work best for you.
- Where: You don’t need a gym to get a good workout, but if you have one you like then try to take advantage of it. Other places you can work out include your home, your neighborhood or a local park.
- How long: What do you want to get out of your workout, and how long will that take? Try scheduling at least 30 minutes for your gym trip. If you have more time available, push yourself to fill it with more activity.
Preparing for your Workout
Prior to your first workout you will need to get the right equipment. Depending on your interests, the equipment you need will change.
Most activities will require:
- Sneakers or other form of proper footwear
- Loose fitting clothing that will allow you to have full range of motion
- Protective gear
- Plenty of water to stay hydrated
The exact equipment you’ll need will depend on the activity you engage in. Activities like hiking, cycling and other outdoor exercises require additional protective gear like bug spray and sun screen. If you are going swimming, make sure you have a comfortable swimsuit.
Even heading to the gym there are a few supplies you’ll need, including a small towel to keep yourself dry, as well as the machines you are working with.
When you are ready to start working out, the best place to start is with low-intensity and low-impact activity. Low intensity activities require minimal endurance and are great for beginners. Low-impact activities put minimal pressure on the muscles and joints, thus reducing risk of injury.
There are many activities that meet both these criteria, and are often considered a great place to start when incorporating exercise into your life, such as:
- Using an elliptical machine at the gym
- Cleaning the house
- Light weight lifting
As you become more active, an activity that may have once felt intense may become less challenging. With many of these activities, the intensity level can be increased in small increments as you are ready for a greater challenge.
Correct timing is essential when incorporating any workout into your weight loss program. Before starting any of these activities, and before increasing the intensity level of an existing workout, talk with Dr. Scinta.