Tips for the Exercise Newbies

Tips for the Exercise Newbies

Howdy, friends!

I’ve come up with a little list of tips for you to use while you start your exercise voyage. I know I definitely struggled with these things when I first began, so if you’re feeling the same way, just know you’re not alone and I’m excited to help you! If you’re not new to exercise but just want to see what this post is all about, try to keep these things in mind as you continue to workout or prepare to start a new routine! Let’s go.

1. Make small, digestible goals and then build on them.

It’s important to not overwhelm yourself in the beginning to avoid things like overexhaustion, burnout, and injury. Try to fast walk, then jog, then run. Try squats without weights, then add weight, then move into weighted squat-kicks. Try to workout twice a week, then three times, then four. Small steps create milestones.

2. Be realistic about your schedule and how often you can exercise.

If you know you can workout on Monday and Thursday nights, but your schedule is hectic for the rest of the week, focus on working out on just those two days. It’s more important to make exercise a habit and commit to working out a couple days a week than to overload yourself and potentially give up in the end. When you don’t have a lot of time, you can workout in small increments throughout the day, even if it’s just for 10 minutes. Make it a goal to to squeeze in more time as you continue to exercise. It’s okay to move slow, as long as you’re moving!

3. Get creative with how you’re going to do your cardio and strength training.

Maybe you want to dance around your house non-stop for an hour instead of jogging. Maybe you want to take a HIIT class instead of doing your usual at-home resistance routine. Maybe your friend is moving and needs your help, so you’ll count that work towards your workout! Try lots of things because there isn’t just one way to exercise, and don’t believe anyone who tells you there is.

4. Start caring about your water intake.

Your body needs water to function, and it especially needs water to function while working out. Download apps like Plant Nanny, Waterlogged. and Gulp to track your water intake.

5. Find a workout buddy!

They can be your best friend, co-worker, mom, coach, personal trainer, or whoever else you want to workout with. Exercising with someone else can help you push yourself further, skip the gym less, try new workouts, and spice up your regular workout routine. Just be sure that the person you choose has similar goals in mind and will hold you accountable. There’s nothing worse than having a friend talk you out of working out instead of into!

6. Avoid crash diets

Avoid them like the plague. Please, for the love of all that is good and true, do not crash diet. I know it’s tempting, but I have seen so many people do it and it never works. You’ll starve your body of nutrients to lose a few lbs but only until you realize the diet isn’t attainable and the weight comes right back. Crash dieting can actually destroy your metabolism, which will screw you over in the long run. My advice: talk to a dietitian. Not a nutritionist (that’s a topic for later) but a registered dietitian. They can help create a diet plan for you, but if a dietitian isn’t exactly in the budget, you can go to websites like choosemyplate.gov to help you make healthier choices.

I hope this helps you guys! I’ve learned all of these things from personal experience, and you’ll figure out what works best for you as you go. Remember that these tips aren’t set in stone either, and if you have any tips from your own experiences, please comment below! I’d love to hear what helps you. 

Talk to you next week!

High fives and chest bumps,

Victoria

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Nerd Alert: Basic Physical Activity Guidelines

Nerd Alert: Basic Physical Activity Guidelines

Have any of you guys ever wondered how much exercise you should be doing per week, or are you looking for some guidelines to follow?

If so, let’s talk!

I’ve put together a little list that breakdowns some of the exercise guidelines you should follow per week. All of this juicy information comes from a magical place called the Center of Disease Control and some of the major health benefits of following these recommendations include decreasing the risk of hypertension, type II diabetes, premature death, coronary artery disease, stroke, cancer, and a bunch of other things that we definitely don’t want (which is why it’s super important for us to incorporate exercise into our daily lives, even if we are lazy!)

I know it can be hard to understand what you really need to do in order to be healthy and start losing weight, so I’m excited for you to check out this list and think about how you can incorporate these guidelines into your everyday life.

#1 Do aerobic exercise

  • Complete 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous-intensity aerobic exercise, or a combination of both, per week.
  • Moderate-intensity examples: brisk walking, cycling with light effort, water aerobics
  • Vigorous-intensity examples: jogging, running, aerobic dancing, cycling with heavy effort, HIIT

#2 Strength train

  • Complete strength training twice a week for 30-60 minutes, per session.
  • Include 48 to 72 hours of rest time between strength training sessions to allow your muscles to repair.
  • Exercise each major muscle group – biceps, triceps, deltoids, quadriceps, hamstrings, glutes, abdominals, obliques, etc
  • Exercise ideas: bicep curls, tricep extensions, shoulder raises, squats, bicycle crunches, planks.

#3 Stay hydrated throughout the day

  • Water delivers oxygen, eliminates toxins and waste, lubricates your joints, boosts your immune system, aids in weight loss, and the list goes on! Our organs need water to function properly.
  • Without drinking the amount of water you need per day, you won’t be able to maximize your workout. Dehydration leads to fatigue and can also make you constipated and gain weight. So please, drink your water!
  • You can figure out how much water you need per day and a bunch of other cool things about water here.

#4 Include stretching in your cool down

  • Stretching improves blood circulation, flexibility, range of motion, and performance. Stretching is also great for stress relief, improving your posture, and calming your mind.
  • Stretch each major muscle group and hold for 10-30 seconds (static stretching!)
  • You can find some basic stretches to start with here.

Not so bad, right?

I hope this gives you some clarity if you’re new to exercising or just want to know the facts. I know looking at all of this information can be intimidating and overwhelming, but take each section one at a time and come up with a game plan. Don’t be afraid to make adjustments as you’re figuring it all out, and feel free to reach out to me if you need and help. That’s what I’m here for!

Hugs!

Victoria