People have various motives when it comes to making the decision to exercise. They might be frustrated with their body shape, their significant other may be active and they want to join them or they might want to get in shape because they want to gain the health benefits that exercise has to offer. If you are one of these people, there are various steps involved with starting out.
Step 1
Make an appointment with your doctor. One of the first things you should always do before starting any exercise program is get medical clearance. Your doctor will give you a check-up and make sure your blood pressure is good and that you do not have dizzy spells or any range of motion issues. This is an important step, especially if you haven't worked out in a long time or have never worked out.
Step 2
Find out what you enjoy. For you to want to continue, you must enjoy what you are doing. Try several things out to see what you like such as weight lifting, running, walking, tennis, racket sports, swimming, biking and stair climbing.
Step 3
Decide where you are going to exercise. Visit some gyms and see what they have to offer. Get prices on initiation fees and monthly fees; check out their class offerings, see what kind of weights and machines they have, and also check the locker rooms for cleanliness. Also inquire about a free pass to try the facility out. Gyms often do this as a courtesy for you before you pay for membership.
Step 4
Set up your goals. Once you know what you like to do and where you are going to do it, find out why you are doing it. Write down some goals you have such as running a half marathon, losing a certain amount of weight or being able to touch your toes for the first time since grade school. These will help you stay on track.
Step 5
Seek the advice of a professional. Once you have chosen what gym you want to go to, make an appointment with a personal trainer. They can design specific workout routines based on your individual goals and they can also do fitness assessments such as getting your body mass index (BMI), body fat percentage, heart rate and one rep max. Make sure the personal trainer has experience and a nationally recognized certification such as the American Council on Exercise (ACE), American College of Sports Medicine (ACSM) or the National Academy of Sports Medicine (NASM).
Step 6
Be realistic and know your boundaries. When you first start out exercising, do not try to do too much too fast. You can end up hurting yourself or experiencing so much muscle soreness that you will be turned off of exercise. Whatever you choose to do, start off at a light intensity and exercise for 20 minutes, three times a week. Once you get acclimated, increase your duration and your intensity. Eventually get to a point where you are exercising for 30 to 60 minutes four to six days a week.
Step 7
Clean up your diet. If you are going to start exercising, you are also going to need to improve your diet. Otherwise, you are just going to cancel out anything you do in the gym. Eliminate hig-fat and high-calorie foods that have low nutritional value. Eat fruits, vegetables, lean meats, low-fat dairy, fish, whole grains, nuts and seeds. These foods are good sources of protein, carbohydrates and healthy fats that will give you energy and help your body recover properly.
Tips and Warnings
- If you plan on working out at home, find out what tools you might want by visiting a gym. Examples of things you'll need include dumbbells, a bench, workout shoes and clothes, rubber resistance bands and an exercise ball. If you choose to go this path, get an exercise video for beginners to learn some techniques. You can also hire an onsite personal trainer to come to your house and teach you some exercises and how to use proper form.
