Tips for Beginners

fitnessWhether you’ve been working out for two weeks or two decades, you’re probably making mistakes that prevent you from getting optimal results. Here are some exercise dos and don’ts from top fitness pros.
If You’re Just Starting Out

Do…

Work out every day. That’s right, seven straight. “It’s important for beginners to form an exercise habit. Doing something daily, even if it’s small, helps with consistency,” says Liz Neporent, a New York City-based trainer and coauthor of The Fat-Free Truth. For the best results, don’t overwhelm yourself. Neporent recommends aiming for 30 minutes of cardio every day and strength training twice a week for two to three months, or until you feel that exercise has become an ingrained part of your daily routine.

Stay loose. Whether it comes from a lack of confidence or a determination to lose weight f-a-s-t, beginners are particularly prone to tensing up when working out. “If you’re white-knuckle-gripping the bars on the bike and clenching your teeth, you’re wasting a lot of energy,” says Tina Vindum, founder of Outdoor Action Fitness in Marin County, California. “Relax the muscles you’re not working, and focus on the ones you are. You’ll have more energy and get better results.”

Don’t…

Get stuck on the treadmill. New exercisers often do the same routine for the same duration and at the same intensity every time they work out. “So you’ll stay on the treadmill until you either die of boredom or get hurt,” says Charleene O’Connor, an exercise physiologist at Clay fitness club in New York City. This bad habit gets reinforced because, as your workouts get easier, you’re fooled into thinking you’ve become uberfit. In reality, your muscles have just grown accustomed to the challenge. Be sure to mix up your routine by varying your time and intensity and by cross-training on the bike or elliptical machine, or by going for a jog outside.

Be a slouch. Whether you’re leafing through the latest gossip rag on the elliptical or curling dumbbells on a bench, straighten up. “Posture affects your mood as well as your performance,” says Vindum. Slumping causes you to check out of your workout both mentally and physically. The less you focus during your sweat session, the less you’ll receive in the way of benefits. Slouching also keeps you from breathing deeply, which is necessary for delivering the oxygen your muscles need to work at full capacity.

(Courtesy)

About the Author

Gterd

8 Comments

  • July 25, 2016 at 1:54 am

    414163 850492Thank you for the auspicious writeup. It in reality was a amusement account it. Appear complicated to far delivered agreeable from you! Even so, how can we maintain in touch? 526301

  • July 27, 2016 at 10:17 pm

    208281 168239Really informative and wonderful bodily structure of content material material , now thats user friendly (:. 668273

  • Optimierung said:
    August 3, 2016 at 10:16 pm

    33720 221168I likewise believe thus, perfectly pent post! . 200927

  • testo 200 said:
    August 8, 2016 at 10:06 am

    636344 773071Thank you for sharing with us, I conceive this site actually stands out : D. 724405

  • August 12, 2016 at 1:05 am

    507973 902133Great humans speeches and toasts, possibly toasts. are hands down transferred at some time through party and expected to turn into very funny, amusing not to mention educational in the mean time. best man wedding speeches 905515

  • August 12, 2016 at 8:14 am

    896920 182374This internet site is normally a walk-through you discover the details it suited you about this and didnt know who need to have to. Glimpse here, and you will undoubtedly discover it. 436957

  • August 12, 2016 at 8:25 am

    384084 643803Magnificent beat ! I would like to apprentice whilst you amend your web site, how could i subscribe for a weblog website? The account helped me a appropriate deal. I had been just a little bit acquainted of this your broadcast provided brilliant transparent concept 927519

  • click here said:
    August 15, 2016 at 4:16 pm

    873850 759987Aw, this was a really good post. In thought I wish to put in writing like this in addition – taking time and precise effort to make an superb article but what can I say I procrastinate alot and under no circumstances appear to get something done. 433978