Fitness 101: Rookies Guide to Exercise
If you have finally decided to start working out, good for you! The only thing to keep in mind is that, being a beginner, it will be a challenge to form a habit of exercising. That's why it's necessary to make all the necessary steps to be well-prepared and not to feel discouraged and give up after a week or so.
1. Be realistic - start with 2 workouts a week
Don't get carried away and promise to yourself you'll exercise 4 times a week - you will be in for a disappointment. Your starting goal should be to work out twice a week. It doesn't have to last for more than 30 minutes and it will allow your muscles enough time to recover (you will DEFINITELY be sore). Slowly increase the length and intensity of the exercises and add one more day after a month of a regular workout. Lastly, pick a time of day that really suits you - don't force yourself to get up at 6 a.m. if you're not a morning person.
2. Sign up for beginner classes
If you choose to join a gym, do yoga or aerobics, make sure you sign up for the intro classes. You will have lower intensity classes, the ones you can keep up with. The point is for the exercise to be challenging enough, but not too challenging to make you feel frustrated and discouraged. In case you can't find a beginner class for the activity you're interested in, have a private talk with the instructor and explain to them you're a complete beginner. That way, you'll get modified exercises and longer breaks when you need them. Have in mind that you don't have to force yourself to keep up with the others - follow your own body rhythm.
3. Have a backup plan for less motivating days
No matter how dedicated you are to exercising regularly, there will still be days when you aren't feeling motivated to go to class or exercise. This is why need to have an "insurance policy". Find a friend that also works out and let them know your schedule. Whenever you need a boost, they will encourage you. Also, make sure you always have your gym bag packed and ready. Even if you feel grumpy and lazy 30 minutes before the workout, it will be much easier to push through when you know you just need to put on your shoes and get out with the bag.
4. Invest in good and comfortable clothes and equipment
Finding quality, comfortable clothes is very important - if you don't feel well in your clothes while sweating and working out hard, you won't be very motivated to go on. Supportive athletic shoes are the first step, and don't hesitate to ask the shop assistant for help to find the right size and model. A supportive bra is also extremely important for women, as well as a few sweat-absorbing tops and pants. Many active people find their thighs rubbing very discomforting and even painful, but there will be no chafing if you wear clothing that protects your thighs and skin. Keep in mind that there are products such as No More Chafe that will provide you with the necessary comfort during your training session.
5. Try out different types of workouts to find the best one for you
Don't expect to immediately discover the type of physical activity that suits you. Flirt with different activities in the beginning to determine what really gets you going and what suits your personal taste and abilities. Just don't start with the type of exercise you hate just because others say it's good for beginners or simple. Allow yourself some time to explore. In the end, the best physical activity for you is the one you will keep on doing.
6. Always keep your goal in mind
Identify why exactly you are ready to commit your time to working out. Everybody has some goal they want to achieve, so make sure your goal and your reasons are very clear to you. It's what will help you stay focused and consistent. Whether it's losing weight, gaining strength for physical challenges that are ahead of you or fighting bad mood, your goal is what will keep you on track when a bad day comes.
Working out regularly is all about you and your feelings. Don't be too strict on yourself and never fail to realize that you do it for yourself, not for anybody else. And celebrate every little improvement along the way.
Pardon me, what did you say? Do you have to utter this line time and again? If yes, it’s time to seriously think about the gravity of the situation. You probably need to consult a hearing professional who can guide you better find the right pair of hearing devices according to your needs.
Not being able to hear your favorite things and just regular sounds like the doorbell ringing can impact you negatively and leave you struggling on a daily basis! There are many who silently live with this daily struggle, but you don’t need to be one of them with so many hearing aids in the world now offering a level of convenience that you could have only dreamed about a decade ago!
Autism is always important to us. As pediatric osteopaths, working with patients with autism spectrum disorders over the years has become one of the most interesting learning processes for us. Especially because of the different forms in which these disorders can show up.
Frozen shoulder is also known as adhesive capsulitis. This disorder is a very common disorder in general orthopedic practice, it can happen due to hormonal imbalance, diabetes, injury and chronic health condition like arthritis when the shoulder becomes loosen.
The temperature of our surroundings can have a profound effect on our health and our quality of sleep. Some studies have shown our sleep to be calmer in colder temperatures, while others have suggested it can even be beneficial for preventing disease, and also delaying the aging process by affecting the body’s metabolism.
Hearing aid care is relatively easy and not a complicated process for most hearing aids worldwide. However, it is important that you consistently spend time caring for your hearing aid by following a few simple steps to ensure you enjoy the same level of hearing quality even after a few years of use!
Do you wake up every morning and as soon as you put your foot down, you feel a stabbing pain below the heel? You are not alone my friend; many adults are going through the same agony. You suffer from Plantar fasciitis commonly known as heel pain.
Times have changed: an optimal filling rate, additional service offerings and care provided only within the hospital are no longer sufficient to guarantee the financial health of health facilities. Today, market evolution and payment reform require you to completely redefine your care management.