Five tips for starting your workout

Check your health

It is important to consult your doctor and get tested before starting to exercise, especially if you have been exercising for years or are over 40 years old. The first scan can reveal any health problem that may put you at risk during exercise. Knowing your physical condition and health levels, you will plan with the trainer the appropriate program that matches your needs.

Plan a schedule with realistic goals

Once you decide to start exercising, try to create a plan that includes achievable steps and goals. One way to do this is to start with a simple exercise program such as brisk walking, light jogging, cycling and swimming. You can then increase the intensity and duration of the program as your fitness level improves. For example, if your goal is to complete a five-kilometer run, you can start with shorter runs at first. Once you feel comfortable completing these short runs, increase the distance until you’ve run five kilometers straight. Starting with small goals will not only increase your chances of success, but it will also keep you motivated.

Start exercising gradually

The American Academy of Sports Medicine’s recommendations for physical activity include at least 150 minutes of moderate aerobic exercise per week. These 150 minutes can be spread over a week as you like. For example, you might do a 30-minute workout five times a week or a 35- to 40-minute workout every other day. In general, it is important to start gradually and increase the intensity as your fitness level increases.

Improve your diet

Deciding to exercise is the first step to improving your fitness and health. The second step is to follow a balanced and healthy diet that will help you lose fat and weight, give you energy and boost your metabolism. Eat small, regular meals, add salads and fruits to your diet and follow the rule of thumb on your plate: 30% protein (lean meat, chicken or fish), 30% carbohydrates (such as 1 cup brown rice or 1 cup whole wheat pasta or one boiled potato). or 1 slice of bread) and 40% vegetables (raw or boiled) with 2 tablespoons of olive oil per day. Finally, don’t forget to hydrate: Drink plenty of water throughout the day.

Don’t overestimate your potential

Although daily physical activity is essential to good health, it is also important for your body to rest. When you don’t allow your body to recover and repair properly, you increase your risk of injuries such as muscle soreness and stress fractures, and can lead to overtraining syndrome. Excessive exercise can also weaken your immune system, creating hormonal imbalances, depressed moods, and chronic fatigue.

good start!