FITNESS TIPS FOR BEGINNERS
The beginning of anything is always a difficult experience. This also and above all applies to sports training. To make the journey a little easier we will give you some very useful basic tips below.
THE FIRST STEP
Maybe you will never be a perfect athlete (usually only happens in fairy tales) but some small goals can still be achieved even if you have never done any kind of sports exercise. For example, in one year, you may be able to participate in a marathon!
EXIT THE COMFORT ZONE
First of all we should think about all the various things that we might like and that we could try! The problem is that we have never thought of doing it, because one of the most difficult things is to get out of our comfort zone, where we feel good, where we have created our certainties; but it is just outside this area that there is growth !!
START WITH SMALL GOALS
If our goal is of considerable importance such as the marathon, which we talked about before, the best way to reach it is to distribute the routes to be tackled in various phases. Therefore, before registering for a marathon, it is necessary to start running 1 km, then a maximum of 5 km, to then increase the route by 1 km per day. It is always good to do your workouts regularly. Only in this way will progress be seen.
Always training with the same exercises can become boring, moreover the muscles, after 6/8 weeks, adapt to that particular type of gymnastics; this means that fewer calories will be burned and the rest of the muscles will not have any gains. Try taking breaks: 1 minute of super fast training with high pulse and then alternate 1 minute of slow training.
HAVE THE DOCTOR’S CONSENT
If you are not physically active, before starting an exercise program, it is advisable to talk to your doctor, especially if you are male and are over 45, or if you are female over the age of 55. Health problems or medication intake should be reported to the doctor.
DO NOT OVERDO IT
If you don’t train constantly and show up for a race (or at the start of a marathon), the risk of injury is very high. Best to start slowly, three times a week for 15 minutes, then slowly build up.
FOOD AND DRINK FOR PROPER ENERGY
The workout burns calories and boosts the metabolism. For good performance you need to have good energy. The most important thing is therefore a balanced and regular diet. Before each workout, carbohydrates that build energy quickly should be consumed. After a long and tiring workout, it is advisable to take proteins in addition to carbohydrates.
After a long and strenuous exercise, you need to replenish lost electrolytes. It is necessary to drink a lot. Dehydration could lead to seizures and, in hot weather, the risk of heatstroke is very high. Before starting a physical exercise, it is good to drink 2/3 glasses of water while during training it is advisable to drink a glass every 20 minutes or so. At the end of the workout it will do very well to have a non-alcoholic drink.
If you want to run a marathon you need to increase your strength. Strong muscles burn more calories but protect against injury and support the skeleton. Therefore, always strengthen the muscles.
For proper training it is necessary to have adequate clothing and footwear. This is not a motivation to be stylish, but it is about convenience. The equipment must therefore be adequate. For example, there are sports clothes that remove humidity, while, with low temperatures, it is necessary to dress like an onion.
LEARN THE CORRECT TECHNIQUE
If you walk or use weights, it is easy to get hurt when you use the wrong technique. Never assume that what you are doing is correct, especially if you feel pain. If you are in the gym, talk to the coaches who will monitor your movements.