Deciding to start exercising again or adopting a new fitness routine is one of the best things you can do for your health.
But it can also be overwhelming. How do you find the motivation to lace up your sneakers when you haven't gone for a run in months? Should you go back to the interval training program you tried before, or look for something more fun? If you feel like you don’t have one, how can you safely ramp up your training?
To help you start and stick with your exercise plan, we asked fitness experts for advice on setting realistic goals, reducing your risk of injury, and actually having fun.
First, make it easier to win.
trying to fundamentally change Taking action toward a broader goal, such as getting in shape, requires a level of motivation that can be difficult to maintain. instead, measurableset bite-sized goals, such as getting at least 10 minutes of exercise every day.
It's okay to fall short of what your colleagues are doing or what they've been able to accomplish in the past. Pushing yourself too hard too quickly can make you more prone to fatigue and injury, which can lead to you quitting your workout.
You're more likely to repeat activities you enjoy, so try picking up a sport you loved in high school or pairing your workout with binge-watching your favorite TV show or podcast. And, at least in the beginning, set limits on how much you exercise so you can meet and even exceed your goals. This will give you the motivation to continue.
“People get too obsessed with motivation,” he said. Al Khail, a strength coach who specializes in helping people with ADHD who sometimes have a hard time starting activities. “You just have to do a little something, and the motivation will follow.”
Schedule time for muscle building.
Once you return to regular physical activity, begin incorporating exercises to increase strength and flexibility. This can make more strenuous activity easier and protect your joints from injury, says Dr. Gabriel Lyon, a New York-based functional medicine expert. Author of Forever Strong: A New, Science-Based Strategy for A New, Aging Well.
To get started: Try bodyweight exercises like push-ups and squats at home, or use weight machines at the gym. Most experts recommend doing 3 sets of 8 to 12 repetitions on each exercise. shape. Then add one or two new exercises each week until you have worked out all muscle groups: chest, back, shoulders, arms, abs, and legs at least twice a week.
after that: When you're ready, add more resistance or switch to training from a fixed number of repetitions to fatigue your muscles. By assessing your situation, you can decide when to start. Percentage of perceived motion. On a scale of 1 to 10, Heil says, it should fall right in the middle. If you find it easier than that, make your training more challenging.
Gradually increases cardiovascular endurance.
No matter what kind of exercise routine you adopt, you need to increase your cardiovascular endurance. Most people can start with low-impact activities, such as walking or climbing the stairs at the office.
To get started: Every few weeks, try to add a few minutes to your time of light aerobic exercise. Benjamin Gordon, assistant professor of applied physiology and kinesiology at the University of Florida, says the heart's ability to pump blood, also known as stroke volume, improves fairly quickly. “In just his first 10 days of training, people see about a 10% change in his stroke volume,” Dr. Gordon said. This means you'll be able to train for longer hours in no time.
after that: I want to build up to 150 minutes to 300 minutes Dr. Gordon said you should do moderate-intensity aerobic exercise every week for best effects.
Plan your backup workouts and celebrate your accomplishments.
Be prepared for the things that have held you back from your fitness routine in the past. For example, if you skip exercising because you don't have time to fit it into your day, set reminders to exercise at 6 a.m., noon, and 5 p.m. to make sure you have at least one time. Please consider doing so. Or try exercising in short bursts. Try squatting or balancing on one leg while brushing your teeth, or hide hand weights at your desk and do a few reps while on the phone.
If your inner critic tells you that you should quit because you'll never see results, practice saying: I'm already stronger than when I started. ”
Celebrate small steps toward fitness, Heil said. Take photos, do monthly exercise assessments to measure your progress, and ask yourself if carrying groceries has gotten easier. Remember that it may take time to notice changes on the outside.
“Why are you in such a hurry?” said Dr. Gordon. “This is a lifestyle change, so you need to approach it with the philosophy of continuing to improve your fitness for life.”
