If you’re a fitness fanatic and just started a new exercise program, it can be tempting to go all out immediately. But you’ll be better off easing into it. You’ll decrease your risk of injury, and you’re less likely to get exercise burnout.
Why Is It Important To Ease Into An Exercise Program?
Gradually introducing a workout routine allows your body to adapt and adjust to the increasing degree of activity. As you gain fitness, you can progressively increase the duration and intensity of your workouts.
This is especially important if you’re recovering from an injury, new to the specific style of exercising that your program offers, or are new to exercise in general. If you do too much too soon, your risk of injury goes up. If you’ve ever had to recover from an injury, you know how disruptive and inconvenient it is to your day-to-day life, let alone your fitness goals.
Now, easing into it doesn’t mean you can’t challenge yourself. What that looks like depends on the type of workout program you’re looking to undertake. If it’s a running program, that means increasing your distance and/or speed over time. If it’s a strength training program, it’s ensuring that you can perform the correct technique before adding weight or intensity. If it’s a yoga or mobility program, it’s ensuring that there is some level of discomfort, but not so much that you find yourself experiencing sharp-shooting pain.
Related: How to exercise with a broken foot
Ways of Easing Yourself into an Exercise
Consult an expert
If you’re new to exercising, it’s worth investing in guidance from an expert or someone who specializes in this field. An expert can help you decide what type of workout is ideal for you, particularly if you’re dealing with injuries. An expert can also teach you proper technique and form and what equipment to use. They can tell you how to push yourself without compromising on safety.
If you have any health issues, seeking the advice of a medical expert can be extremely helpful. That way, they can advise you on how to do it safely.
Choose A Workout You Enjoy
If you want to stick with a workout program and get results, find a physical activity that you enjoy. If you dread going to the gym, you’re less likely to stick with your workout plan. But if you see your workout as something to look forward to, you’re more likely to be consistent and stick with it for the long term.
Focus On Quality Over Quantity
When you start an exercise routine, focus on quality over quantity. Don’t do a forced rep when your form starts to falter, and don’t keep running if you find yourself limping because your legs are so sore.
This will help with injury prevention and ensure that you’re getting the most out of your workout.
Listen To Your Body
Always listen to your body when you engage in any physical activity. If you feel any pain or discomfort, stop immediately and consult a doctor. It is also important to rest when you are feeling tired. By listening to your body, you can prevent injury and ensure that you get the most out of your workout.
Factors To Consider When Creating A Personal Fitness Program
Let’s figure out how to choose a workout program. With so many options to choose from, how do you choose the one that’s right for you?
We’ve already mentioned enjoyment being a crucial factor.
Consider how you want to feel after performing an exercise and write it down. Do you prefer working out alone or in a group, and what do you think about when exercising? Knowing these things makes your job much more straightforward. Other aspects to consider while designing or choosing a plan are:
Your program should have a strength component, even if building muscle isn’t your goal. Obviously, what the strength program looks like will depend on what you want to get out of the program. If your goal is to run a half-marathon, for example, you might only want to dedicate one day to strength training, but if your goal is to improve the number of pull-ups you can do, then strength-training your upper body should be the primary focus.
Related: How strong can you actually get?
Cardio exercises are essential for heart health, so you should also include some form of cardio in your routine. It doesn’t need to be anything intense. If you love HIIT or kickboxing, then, by all means, make that your cardiovascular activity. But if you’re looking to maintain heart health, incorporating regular walks or a bike ride into your routine is sufficient.
Mobility exercises are also crucial for maintaining range of motion and preventing injuries, both of which are critical to the success of any workout program. You might not break a sweat or hit a new PR, but that doesn’t make it less important.
You cannot out-train a bad diet. So if you want to see results from your workout program, you need to pay attention to your nutrition. This means eating plenty of fruits, vegetables, whole grains, and lean protein. You should also limit your intake of processed foods, sugar, and saturated fat. Save them for the occasional treat.
If you’re starting an exercise routine, it’s best to ease into an exercise program to give your body time to adjust. As you start getting more comfortable and familiar with the exercises, you can gradually increase the duration and intensity.
Don’t forget to listen to your body and stop if you feel pain or discomfort. By following these tips, you can ensure that you’re getting the most out of your workout and preventing injury.