Exercising for the first time?
Are you thinking about starting a new fitness program? Or want to start exercising again after some time off? Good for you! There are so many benefits to exercising on both your physical and mental health, including fat loss, weight management, increased strength and stamina, body confidence, stress relief and decrease in chances of heart related diseases to name just a few.
You’re about to embark on a new and exciting journey, so it’s totally understandable that you may be lost on where to begin. It’s absolutely normal to feel overwhelmed. I thought the following might be helpful to get you started!
Medical check-up - Even if you feel in good health generally, it’s worth having a medical check-up to have your blood pressure, weight and heart rate checked when you get started. If you are someone who has medical issues, I highly recommend getting the all clear by a medical professional before doing any exercise. Especially if you’re pregnant or have any heart related issues.
Take one step at a time – It’s normal to feel nervous or intimidated when you’re getting started! Everybody does! I still sometimes experience nerves when I train somewhere new. You look around and see lots of equipment you’ve no idea how to use. You wonder if people are looking at you thinking “she has no clue what she’s doing.” Don’t allow these negative thoughts to take over. Everyone’s journey is different, so stay focused on YOU and embrace the positive step forward you are taking towards a fitter, healthier and happier YOU. Don’t get distracted by people flexing muscles, or walking around with chiselled abs. You have just as much right to be there, so just take your time and stay calm as you begin.
Ask for help – My recommendation for anyone beginning a new fitness journey, would be to pair up with a fitness coach or personal trainer. A coach is there to help guide you every step of the way and help keep you motivated. A coach can plan a customised program for you, based on your goals or physical limitations/needs and will help you perform exercises safely and correctly, to help get the best results. If you’re exercising in a gym, a personal trainer can help show you how to use the equipment and also inspire you to try new things. I also offer nutritional coaching to my clients to ensure they get the best results, so get in touch if you need some help! If you’re looking for a new coach, here’s 6 things to keep in mind.
Fuel your workouts – Nutrition is often overlooked when exercising. All too often I see people let themselves down by not fuelling their bodies enough or the right way. This can be a game changer as to how you look and feel. Be sure to eat a light bite before you exercise (even a banana with some nut butter!) to give you energy and help keep your sugar levels steady. Exercise requires fuel, so eat up!
Stay hydrated – Sounds pretty straightforward, but don’t forget to bring water with you. You’ll need to drink more water when exercising, than a typical day. Sip plenty before exercising, during and after you’re finished. Aim for 2.5 litres as a minimum if you can per day. It will leave you feeling more energised, and will help avoid muscle cramp.
Try new things – Don’t stick to anything you hate. Exercise and getting fit should also be fun, so feel free to switch things up! There are plenty of classes to suit all fitness levels. If you’re someone who likes something dynamic and fast paced, consider a circuit style workout, where you attempt many exercises in one workout, for short periods of time and then move to the next exercise. If on the other hand you prefer something calmer and slower paced, but still effective, try a yoga or pilates class. My guidance would be to combine both cardio and resistance (weights) for the best results.
Warm up properly – Never skip a warm up or a cooldown stretch when you’re finished. Most people like to jump straight into a workout, or run out the gym straight after they are finished, but it can result in injuries. It’s important to take time to warm up and cooldown the muscles and joints (a gentle 5-6 minute warm up or cooldown on a treadmill or cross-trainer at a slow pace work for example.) Stretching will help keep you flexible and help your body to recover after exercising. If you skip it, you’ll definitely pay for it the next day with muscle soreness and stiffness.
Go easy – You don’t need to exercise every single day and kill yourself to get fit! Aim to exercise 3-4 times a week for 30-45 minutes and take your time as you start. There are lots of ways to get fit - get outside and get in some daily steps in your local park, try a home workout (you don’t even need equipment!) or head to the gym. Not sure which one is best for you? Check out ratings for popular London gyms on Sweat Review.
Don’t be hard on yourself – It’s absolutely fine to not know what you’re doing. That’s what us fitness coaches are there for! You’re not going to know exactly how to stretch when you start. Or know what exercises to do. And in what order. Or what form/technique is right or wrong. It’s very normal and we all start off with the same thoughts and feelings! Don’t let this put you off. Ask a coach for help. Ask a member of the fitness team for an induction so you can see how to use the equipment. Ask questions! Ask for help. Don’t feel shy to ask. It’s what we’re here for, so don’t put so much pressure on yourself. Embrace the journey, and know that in just a few sessions, you will learn a lot.
Consistency - It is better to start off exercising twice a week, and then increasing to 3 times per week after a few months, rather than start out at a level which is unsustainable, like 5-6 sessions a week for example. You're more likely to become demoralised if you set unrealistic expectations of yourself, so start off light and steady.
