5 Tips to Start Training When Your Fitness Levels Are Low

Sport is a great way of keeping fit and having fun, but starting it can be quite daunting as a beginner

1. Avoid pain

If you start pushing yourself too much, the risk of being put off quickly is high because of possible pain, from stiffness to injury.

It is recommended that you begin under supervision, as mistakes are frequently made by those who have never played sports or who have stopped for several years.

2. Master the factors of performance and endurance

It is common for beginners to associate sport, whether consciously or no, with suffering. However, if the sporting effort is, by definition, the surpassing of oneself, so progression is inherent to the sport practice.

With the risk of pain, there are frequent pitfalls for beginners: lack of movement control, rest periods between sports sessions and lack of awareness of the best time of the day for yourself, warm-ups and stretches, recovery after exercise, as well as hydration and diet, which must provide enough energy.

All this, when it is not well controlled, can turn your sports sessions into a nightmare. This means you are likely to give up before you see any improvements, so make sure you do your research and are prepared.

3. Perform tests to measure progression

It is very useful for all kinds of physical activities including beginner jogging: take your pulse at rest and after exercise.

If you play sports to lose weight, getting on the scales or measuring your waist is not enough. Do not set a goal immediately as this can be off-putting.

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First, do some tests to find out how long you can run, as part of the jogging, or swim, without stopping. First, look at what you can do before setting up a complex program over several months!

4. Choose the right activity

Some sports are good fitness all-rounders; they serve as cardio and work many different muscles. However, it is worth taking into consideration that some sports will target different areas and have different fitness benefits to others. Whether you want to lose weight, refine your body, fight stress, gain energy, there are many reasons we might want to take up a sport.

Some activities will be much more effective for one or more specific purposes. In addition, it is sometimes better to combine two sports activities, for both endurance and muscle building.

Finally, there are disciplines or programs specifically recommended for vulnerable people as well as for beginners.

More dynamic or popular activities tempt you, but might want to start small. You will soon find that the sport you dreamed of becomes accessible once you have strengthened your muscles, developed your balance and learned the basics of preparation.

In a few weeks, you can be ready to start rollerblading, zumba, tennis… any activity that could have discouraged you without prior training.

5. Seek advice from your doctor

From the age of 35/40, it is better to ask your doctor for advice before you exercise if it has been a long time since you stopped doing it or if you have never done it at all.

In addition, there are health problems and drug treatments that require medical consultation, not to mention that some health problems have no symptoms.

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