Does this sound familiar ?
You want to get fit, lose weight, tone up and feel great. You know that exercising will get you good results so you decide to go full on with a workout – either at the local gym or maybe a dvd you have been given or had lying around.
The result goes like this – you start all keen but it is not long before the workout feels very hard and you spend the last 20 minutes feeling like you are having a heart attack. The next day the stiffness starts – if its in the legs, you are in for a long day, everytime you want to go from standing to sitting and the other way it hurts.
The thing is it doesn’t have to be like this – Helping people start a fitness programme is one of my passions. I often find the idea behind what is thought that is needed to be done and in reality what needs to be done is very different.
When you are starting out you need a workout that is designed for a beginner. A common mistake is to attempt a more advanced workout and ‘just do your best’. But this will never work out that well for you.
If you haven’t been exercising then your body is not going to be very efficient at it. It will get by, but there will be negative consequences, usually lots of aching for a few days and a dread of the next workout.
This is not the best plan for a beginner – if you think about it logically, you wouldn’t ask cousin Hanna who hasn’t baked a cake before to make the wedding cake for the upcoming family celebration – it doesn’t make any sense.
Therefore what we need to do is teach the body what we want it to do but in a much friendlier and sustainable fashion. A bit like sending the non baking Hanna on a cake making course first, and give her time to learn how to make the cake in advance to actually doing it.
A beginners workout should challenge the body but not torchere it. Moderation is key, show the body appropriate exercises and let it get an idea, but don’t do too much.
It is easy to overdo it when starting out so it is a bit of a balancing act between challenging the body and taking it too far.
The best beginners workout will challenge the strength of the upper and lower body as well as introduce a some cardio.
It doesn’t take the body long to get familiar with the exercise, within 2 weeks you will notice a definite difference and you should be making changes to your beginner workout to allow you to progress.