Are you ready for exercise but you don’t know how to do it right? Exercise rules for beginners are appropriate for all of you who will start working out. People invented rules so that we could live organized and in peace.
It is something that reminds us of obligation and penalty if we break it down. As in every other area of life, we have weight loss exercise rules. Without applying and sticking with it, we can`t accomplish our goal as we wish.
Compliance with rules means that we are motivated to succeed. It is important to understand that rules are not something bad. They are made to help us get to results. Rules are controlling our behaviour and are a constant reminder of what we wish to become.
So, first understand the meaning of rules, accept it and have it as your best friend beside at your weight loss journey. Read about basic rules regarding different types of weight loss exercises that every person should know and follow.
Exercise Rules for Beginners
Safety deserves the first place when it comes to exercise. Before you start with any workout, you must prepare yourself. What exercise safety includes? Proper clothing (athlete clothes, sport`s shoes, strips, gloves, weightlifting belts, etc.) must play a role in your training. Every equipment has a purpose.
When you want to start with a specific exercise, do your homework and figure out what do you need for safe activity. For example, running strip is a good practice when you are running in the evening or at night time. In fitness, we have gloves and belts to help our body fix joints and prevent the injuries.
If you encounter dizziness, pain or discomfort, please stop the workout. If your workouts include these factors or others, contact a doctor or a specialist for help.
Imagine you wake up in the morning and you start a workout immediately. Isn`t this ironic? Well, it is far more serious. Stretch up first before you start the real action. It will prepare your body and muscles for the exertion. Stretching also improves your flexibility. With flexible joints you will have more quality and safer workout.
You should know some facts about stretching.. If you do aerobic exercise then stretching is ok.
With anaerobic workout, you are better off stretching the specific group of muscles.
It will take away the power of that muscle, and your performance will be weaker. You should also warm up the body before any workout.
The human body needs water to survive. During the workout, the body heats. One of amazing body function is cooling down. We know this process as sweating. When we workout body is getting warm and we start to lose body water.
According to Bob Murray, losing body water can lead to cardiovascular, metabolic, thermoregulatory and central nervous system changes. If we lose 1-2% of body water, we have a remarkable decline in physical activity.
• The last hour before intensive training consumes 0.5 liters of fluid as this means better hydration
• During exercise, you should drink every 15-20 minutes
• Immediately after an intense workout (first 15- 25 minutes) an athlete should replace lost carbohydrates and electrolytes (most easily by drinking a rehydration beverage)
• You can calculate your water lose by weighting yourself before and after the exercise. The difference in weight is equal to the deficiency of water which must be replaced
• According to the calculations, you should drink more after an intense workout. If you lose one litter of body water, drink 1.5 to 2 litters of fluid. It is also important to replace the lost minerals during the workout
Nutrition and Rich Meals are Very Important
If you want to have better results of exercise, you will have to pay full attention to nutrition. Your meals are the fuel that body needs for doing its job. But it is important what fuel you will give to your body. Food is vital for your workout performance, regeneration, building muscles and also attenuate inflammation.
It is crucial that you replace nutrients to your body after workout. Consume proteins, carbohydrates, good fats, minerals and vitamins after every workout. In this way, your will be able to continue your path to success. The meal quantity dependents form exercise duration and difficulty. Remember, without proper nutrition you can`t get results.
Proper Performance of Exercises
Working out with weights, for example, requires some basic knowledge. In this way, we won`t get injured so quickly. With weight lifting muscles are stimulated more than usual.
It is important that you don`t bend your spine when lifting weights. Your spine must be straight. Also look straight ahead when doing it. Control your movement and make a full range of motion. The right technique of breathing will help you too. Exhale when you lift weights and inhale when you are putting them into the start position. Always do slow and controlled move.
Breathing correctly is one of exercise rules for beginners that you should know about. Breathing technique can help you with exercise performance. Alison McConnell says that best practise in running is to breathe in when taking two steps. Exhale in next two steps. This is 2:2 rhythm technique.
If you are lifting weight or doing other weight exercises (with your body) follow this tip. Exhale on the exertion. Don`t hold your breath here; learn how your breathing can help you perform the exercise.
Regeneration Time of the Body and Muscles
Exercising is a good choice but our body needs time to relax and recover. Why isn`t good to train hard every day?
If you get overwhelmed and push yourself daily you won`t get good results and even get sick (weaken the immune system).
If you will work out to much the body will warn you, so listen to it. You can get injured faster; your levels of cortisol may increase, and your muscles won`t get the time to recover.
They can get inflamed and sore this way. This is essential to anaerobic exercise. Muscles can`t grow without appropriate nutrition and relaxation.
Don`t make this mistakes. Exercise patiently and you will get positive results.
Consistency in Exercise
At the end, we must say that you won`t lose weight if you quit quickly. Consistency is the key of every successful person. Find the type of workout that you love, and consistency will last. You can even upgrade consistency with right motivation – music for example.
You can mix exercises. One day you do the cardio and the other day do some anaerobic movements. Don`t forget to have a day off. On this day enjoy yourself and relax. Never do the same exercise two days in a row (training your biceps for example).