Every beginning is difficult – this also applies to training. To make it a little easier, here are some useful, basic tips.
Take the first step
You might not become a picture book athlete, but you can still set a big fitness goal for yourself even if you’ve never exercised before. An example of such a goal could e.g. B. be a marathon to be run in a year. Goals don’t let us lose focus.
Get out of the comfort zone
Just think of all the possibilities. There are so many things you can try and in the process you might find something you like that you never thought you would ever do. There is only growth outside of the comfort zone.
Start with small goals
You can have a big goal that you want to achieve one day, such as: B. the aforementioned marathon. The best way to achieve this big goal is to set yourself a series of small goals. So before you register for the marathon, you can do a few 5-kilometer runs and slowly increase the distance. Before that, you can just work on running a kilometer first. It is also always a good idea to regularly write down your own results. So you can see the progress quickly.
If you always train the same thing, it gets boring at some point. Your muscles also adapt to the same load after six to eight weeks. This means that you are burning fewer calories and not building more muscle. Try interval training: one minute full throttle with a high pulse rate, then one minute slower and repeat. Alternating endurance and strength training is also good.
Get the OK from the doctor
If you are new to exercise, speak to your doctor first before you start exercising. This is especially true for men older than 45 and for women over 55. It is also important to consult a doctor if you have health problems or if you take medication regularly.
Do not exaggerate
If you are not trained and if you approach it too quickly at the beginning, the risk of injury is high. It’s better to start slowly, three times a week for 15 minutes. Then you increase slowly.
Eating and drinking properly for energy
Exercise burns calories and increases your metabolism. So that you have enough energy to perform well, you should eat the right one. Above all, a balanced and regular diet is important. Before exercising, it is good to consume carbohydrates for quick energy. After a long, very strenuous workout, you need to replenish your energy reserves with a carbohydrate-protein mix.
Special sports drinks are only needed for really long or extremely strenuous training sessions so that the lost electrolytes are replenished. Otherwise water is completely sufficient. Always drink a lot. When you’re dehydrated, you are more likely to have cramps. On hot days, the risk of heat stroke also increases. You can drink two to three glasses of water two hours before training. Meanwhile, a glass every 20 minutes is good. You should also drink something after training.
Do weight training too
Even if you want to run a marathon, always train your strength. Strong muscles burn more calories, protect against injuries and support the skeleton. Ideally, there should be two days during the training units in which the muscles can recover.
The training outfit does it
You need the right clothes and shoes to exercise properly. It’s not about appearance, but about wearing comfort. If it looks good but is uncomfortable, use something else. It’s not funny when you train and have the wrong equipment. Good are e.g. B. Garments that wick away moisture. When it’s colder, it’s best to wrap yourself up like an onion.
Learn the right technique
Whether you’re running or lifting weights, it’s easy to get injured when using the wrong technique. Never assume that you are exercising properly, especially when you are in pain. If you’re at a gym and coaches there, ask them if they can give you tips. Or you watch videos and get a training partner who controls the movement sequences.