Safe Tips to start Training

It all starts with the sudden motivation to get healthy and fit, and then we want to go into a training regime full force. Before doing this you may want to consider a few things to keep your exercise routine safe and done in a healthy manner. By knowing all the correct ways of exercising, it can lead to an enjoyable and injury free exercise routine. See how to start training in a safe way.

See a Doctor for a check up

If you have been suffering from any chronic illnesses such as any cardiovascular disease, high blood pressure, Diabetes or any joint or bone issues, it is important to get the go ahead from your doctor or Physician. There are any different considerations to address when dealing with your body under the stress of exercise, and if there is an underlying health issue it is very important to know how to address it.

Warm your muscles up

Warming up is essential for any exercise. It helps to keep your muscles mobile and ready for higher intensity activation, which in turn reduces the risk of injury during your training. The reason for a warm up is to increase the body’s overall temperature, increase blood flow to all the major muscle groups and therefore increasing the amount of oxygen that can be delivered to the working muscle groups. When you are starting your training program, take the first 10 minutes very relaxed, and gradually increase your heart rate. You can do this by just performing a lower intensity version of the exercise you are about to perform, leaving those muscle groups ready for a higher intensity action later on.

It’s all about progression

Starting any exercise routine should never be a case of “go hard or go home”. When starting a training regime your body has to adjust to the new stress on the body. Start out slow and steady, and look after your body. Once your body is able to adjust, you can start increasing your training load by up to 10% per week. On the other hand, if you are already exercising at a beginner’s level, your body will adapt to that level of training and your fitness and strength gains reach a plateau. At this point it is important to change up your sessions. One can do this by increasing the intensity, duration, speed, or frequency of the sessions. One should aim to change your program every 6-8 weeks to ensure that your body gains the most from the current training regime, and then move onto something a little harder.

Change it up from time to time.

We all have a preferred mode of exercise that we tend to stick to. If you have been doing the same repetitive movement for long enough it can lead to overuse of specific muscle groups and this can lead to an injury over time. It is always a good idea to change up your training program by including a few different types of exercise, also known as cross training. For example, if you enjoy jogging then it would be a good idea to include some strength training once or twice a week to make sure that you maintain strength in your knees and all other parts of your body. This is good to maintain overall body strength.

Stay Hydrated

Becoming fit and healthy can also include keeping your body hydrated. We all tend to lose water from sweating while exercising, but that doesn’t mean that you have to fully replenish every bit of water you lose while you exercise. If you exercise for less than an hour have a bottle close by, and drink when you need it. Otherwise you can replenish your water stores after your sessions. The main thing is to listen to your body and drink when you are thirsty.

Use the correct Exercise Kit

This can be true for the exercising in different weather conditions as well as for different sports. When you consider starting your training in the winter months, it’s important to consider to dress warmly and wear water resistant attire. You will be grateful when you manage to keep dry and you can enjoy your sessions. However if you are training in the heat, your clothing needs to be light weight and breathable so your body can get rid of as much body heat and sweat as possible. If we are considering different exercise modes, it is important to consider wearing the right shoes for the activity (don’t wear walking shoes to train for long distance running). You also need to think about your training gear for appropriate mode of exercise, for example, if you are starting to cycle, you should consider investing in cycling pants, instead of normal shorts. All these tips will make for a far more enjoyable training session.

Don’t forget Recovery Days

Recovery days are an important part of any training regime, these days help your body build strength recover from the intensity that exercise has put it under. When you are starting a program, it is important to let your body recover for at least one to three days per week when exercising, and as you increase the intensity of the training you can drop that to once or twice per week. If you don’t have recovery days your body will become fatigued and over trained.

There are so many things to consider when starting a training regime, but as long as you have chosen an activity that you love, and that you will enjoy doing, that is most important. Choosing an activity that you dislike will lead to a lack of motivation for training and ultimately the cessation of your training program. So be safe, consider all training tips and enjoy it. You will be thankful that you started!