How to Keep Your Workout Safe & Effective
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This one is THE best review of fitness tips for beginners. You do this and you can rest assured that you are safe, and your workout will be as effective as it can possibly be.
Just outstanding advice! Even if you’re not a beginner it’s good to check and be sure you’re covering all these bases.
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Fitness Tips for Beginner Athletes
Take the First Step
Maybe you’re not going to be a superstar athlete. But you can still set a big fitness goal for yourself, even if you’ve never tried a sport before. Examples of fitness goals could be a century ride (a 100-mile bike ride in less than a day). Or you could train for a triathlon (a series of three endurance events, often swimming, cycling, and running), or join a sports league.
Get Out of Your Comfort Zone
First, consider the possibilities. There are lots of activities you could try, and you might discover you like something you never thought you’d do. Want to train for something really tough and out of your comfort zone? Check out race events like Warrior Dash and Tough Mudder. They’re rugged obstacle courses where you slog through mud and water, scale walls, and combat-crawl through tunnels.
Start With Small Goals
You might have a big goal you want to reach one day, like a marathon. The best way to get there is to set a series of smaller goals that lead to your big goal. For example, before you sign up for a marathon, set goals to do a few 5K races first. And before that, work up to running a mile. Fitness apps can help you keep track of each great thing you do on your way to your big goal.
Get Your Doctor’s OK
If you’re not active now, talk to your doctor before you start exercising if you’re over 45 (men) or 55 (women). It’s also a good idea to get a doctor’s OK if you have a health problem or take regular medication. To avoid injuries and burnout, start working out slowly: 3 days a week for 10-15 minutes. Then gradually add time and intensity.
Eat and Drink for Fuel
Exercise burns extra calories and raises your metabolism. So eat every couple of hours — three meals plus healthy snacks. Before a workout, snack on carbs (juice, fruit, or yogurt) for fast energy. After a long, tough workout, replenish with a carb/protein mix, like a peanut butter sandwich or a smoothie. Otherwise, keep your meals and snacks light: Try an apple and peanut butter, yogurt and nuts, or an egg on whole wheat toast.
Drink Enough Water Unless your workout is really long or tough, you don’t need a special sports drink with electrolytes. Water works just fine. Drink plenty: If you’re dehydrated, your muscles may cramp, and you raise your risk of heat exhaustion and heatstroke. Two hours before you exercise, drink about 2 to 3 cups of water. During your routine, drink about 1 cup every 10-20 minutes. Keep drinking after you’re done exercising, too….
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