Getting in the habit of exercising isn’t easy. Not only is finding the time to exercise a major deterrent for people, the fear of aches, pain and injuries is also a reason that people put off starting a new exercise regime.
Getting in the habit of exercising isn’t easy. Not only is finding the time to exercise a major deterrent for people, the fear of aches, pain and injuries is also a reason that people put off starting a new exercise regime.
Exactly what constitutes an effective warm-up varies from workout to workout. But in general, you should dedicate at least five to ten minutes of your workout to warming up. Start with large, whole-body movements such as body-weight squats and lunges before progressing to more task-specific actions – such as a walk or jog before running, or lifting light weights before weight training. Your warm-up shouldn’t be too strenuous. Aim to use only about 40-60% of your maximum effort.
When you first begin a new workout plan, it’s important to start gradually and at your own pace. Since everyone is different, avoid following an exercise programme that uses absolute distances or repetitions. Instead, focus on how you feel during a workout and listen to what your body is telling you.
While you should take at least one day off between strength training workouts, another strategy to boost recovery is to work different muscle groups on different days. This will stop your muscles from using the same movements over and over, which can lead to overuse injuries. If you choose to exercise at a gym or fitness centre, ask a trainer for pointers if you’re unsure about your form. If you prefer to work out alone, there are lots of resources available online to guide your training. You might also consider filming yourself so you can see how your form looks.
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