Welcome back to this week’s edition of 2-Minute Tuesdays where we are bringing you one exercise topic, talking about it for two minutes, and giving you three reasons why you should follow our advice. This week we are giving you three tips if you have never worked out before. If you are a first-time exerciser or have never been to the gym, how should you start? Follow this advice.
1) Consider Hiring A Personal Trainer
Our first and number-one tip is to consider hiring or working with a personal trainer. Do not be scared of a personal trainer. A qualified personal trainer is not going to “kick your butt” or push you too hard. Their job is actually to figure out what exercises and how much of those exercises are appropriate for you.
Action Step: Our list of the most qualified personal trainers in your area can be found here. Check it out and experience what it is like working with a true exercise professional!
2) Start Slowly
Tip number two – start slowly. Specifically, we are talking about moving slowly. A lot of times when we go to the gym or see people working out, we see them flinging weights or moving really fast doing these high-energy jumping activities. If you are a first-time exerciser or are relatively new to exercise, start slowly. Consider not moving at all doing isometric exercises where you are focused on squeezing your muscles.
Action Step: For every exercise that you want to do, start by doing an isometric version of it for 30 to 60 seconds. Instead of moving while you are doing the exercise, get into the starting position for the exercise and just squeeze your muscles for 30 to 60 seconds as if you were going to push the weight or move.
3) Progress Slowly
Our last tip is to progress slowly if you are a first-time exerciser. Over time you will start lifting more weight and adding more reps. We suggest that you do that in a very slow manner. Don’t add too much weight too quickly, and don’t progress to too many reps too quickly.
Action Step: Remember, exercise is a long-term process with tremendous benefits to be gleaned the longer you are able to do it. There is no prize waiting for you by pushing yourself to progress faster. Consider starting at 50% of what you think you are capable of and then increase the challenge by 5% to 10% every one to three months.
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