One of the best things you must do to take care of your health is to start a workout routine. Physical activity can help you lose weight, reduce your risk of getting a chronic disease, and even enhance your sleep habits and self esteem.
If you are a fitness enthusiast or a beginner looking to kick start a fitness regime, these workout tips are your go-to for all things that must be on your checklist! Follow these fitness tips and make your exercise routine a great experience!
1) Consult a professional:
If you're working out from home, and on a budget, you can follow a reliable and informative fitness trainer online and combine workout routines that work for you. However, if you have a medical condition it is recommended to consult a fitness professional to avoid
any injuries and benefit out of each workout.
2) Measure your results:
Before you start, visit a professional to track your current BMI (Body-Mass Index). It's important to prepare a workout regime focussing on the areas that need work. Log your results on a fitness tracker, app or a notebook so you can change or readjust your exercises according to the results you observe.
3) Eat your nutrients:
Monitor your diet by consulting a Dietitian to map
the ideal diet in accordance to the workout regime you follow. Read this article to know more about what you should eat before, during and after your workout.
Start your workout no less than 45 mins after your meal to give your body time to digest large meals. Increase the consumption of proteins that will help repair your muscles along with water rich foods that will help keep you energized.
4) Stay Hydrated
Drink plenty of water to stay hydrated and active. Water is essential as it lubricates your joints and eases movements during your workout while helping maintain your body temperature.
To find out how much water you should be consuming as per your weight, size and height, use this free online calculator.
Tip: Low fat chocolate milkshake after your workout can be a solid recovery beverage for refueling weary muscles as per the University of Connecticut!
Tip: A shot of espresso half hour before your workout can boost your performance as per the University of Luton
5) Mix up your workout types
Repeating the same exercise over and over can cause muscle burnout and injury. Try different workouts like running, HIIT, yoga, pilates, or zumba to keep yourself motivated and make fitness fun.
By adding a variety of exercise routines, you can work on different elements of fitness. While Yoga helps improve flexibility, HIIT helps lose fat, Zumba burns calories faster and running improves stamina.
Plan and alternate your workout sessions in a way that you balance every two high intensity workouts with a medium or low intensity routine.
6) Get enough sleep
Get alteast 6 to 8 hours of sound sleep to feel rested and make your workout effective. Your body needs sleep to strengthen the immune system, repair muscles and replenish lost calories. Not getting enough sleep can make you feel less active and reduce the muscle strength you need for a good workout session. Sleep deficiency can also affect your eating habits by making you more prone to consume unhealthy food.
Take a break and don't push too hard on days you are exhausted, feeling under the weather or just having a hangover!. Forcing your body to work without giving it time to recover can lead to overtraining, creating an imbalance between your body's training and repair.
7) Find a fitness pal
Working out with a friend can prove highly motivating. Find a pal who encourages and motivates you to try harder and meet your fitness goals. Challenge each other with friendly competition and get adventurous by trying new activities and fitness regimes. Building excitement and keeping your workout fun is important in order to not feel burned out. If you have a friend counting on you to show up for a workout session, chances are you will be more consistent.
In order to achieve your fitness goals, you must find someone with whom your thoughts, goals and methods align. Even if you are someone who likes to exercise alone and are self-motivated, a friendly challenge or adventure once in a while will feel like a positive change and make you want to learn new things!
8) Own the right gear
You are more prone to an injury if you are not using the gear required and recommended for certain exercises. Yoga, swimming, weight lifting, or any other fitness training– no matter what fitness regime you follow, prioritize comfort. The right gear will keep you comfortable so you don't feel too restricted while working out. It will also make you feel confident and help improve your performance.