Fitness community is developing faster and faster every day. Media is full of tips and tricks on losing weight, achieving the body you always wanted and so much more. And if you are reading this, then you want to take control over your life and take action to a better, healthier, happier self. Maybe you tried before, but you gave up. Maybe something else has stopped you. But if you want to get back into fitness or just start for the first time, then this is the place for you. You’re here now. You took that first step, so let’s talk about the basics!
Firstly, what is fitness?
Physical fitness is a state of health, well-being and more specifically, it is the ability to perform aspects of sports or occupations. Fitness is achieved through right nutrition, physical exercise, activity and good old rest. A well rounded fitness program will improve a person in all aspects of fitness, rather than one, such as only cardio/respiratory endurance or only weight training. (I will talk about the cardio vs. strength training topic in one of the future posts.)
Physical fitness can prevent or treat chronic health conditions that were caused by unhealthy lifestyle or aging. There are also more benefits of leading an active lifestyle. When we are physically active our brain serotonin levels are significantly higher. Serotonin is known as the happy hormone. It is a brain chemical that helps move messages throughout our nervous system. It regulates our mood, appetite and sleep/wake cycle. Exercise and certain foods help stimulate the production of this awesome little chemical.
So, how to get started?
If you have been inactive for a long period of time then you need to take it slow at the beginning. I know you might want to try out many new things and push yourself hard, but that will only cause your body to get sore and you’ll have to rest for a few days. Then you’re back right where you started. So how can you start getting more active and prepare your body for complex movements?
Start by walking. Take 30-40 minute long walks, 4 or 5 days a week. If you live in a flat and you have the stairs – elevator option, choose stairs every time. Walk to your job or to the shops. Leave your car further from your destination and walk the rest. You can also opt for a bicycle. It’s better for the environment and also for your health. Cycling will make your legs work harder and raise up your heart rate faster. Dance. Make a 10-15 minute long playlist and jump around in your bedroom/living room. Do it in your comfy pyjamas or just in your underwear. Get a friend or a family member and go for a hike or explore the forest near you. Go to the park. When you’re with a friend the time will pass by and your activity will seem like fun and nothing else.
Once you feel like you’re ready to take this to the next level, start doing something with higher intensity. Like jogging, running, swimming, sprinting and bodyweight workouts. Some of the bodyweight exercises I’d recommend are squats, lunges, step ups, calf raises, push ups, plank, side plank, leg raises, crunches, burpees, frog jumps, etc. You can pick 4 to 5 exercises and do between 12-15 reps and repeat them 3 or 4 times. If you don’t have any ideas on how to combine them, post a comment down below or e-mail me, and I’ll get back to you as soon as possible.
In the future, I hope to do a free 4-week workout program, so you’ll be able to download it from my website! Also, if you have any other related questions just leave them in the comments box below! Have a great day,