7 tips on starting a beginner workout in Vancouver

7 Basic Exercise Tips for Beginners

Today, most North Americans struggle with obesity, high cholesterol, and eating disorders, which can cause severe health issues if ignored. Regular exercise and physical training are a great way to improve and preserve your health for years even in your later elderly years. For this reason, experts agree that everyday people can reach an optimal level of physical health and mental well-being after undergoing prolonged periods of daily exercise.


The positive effects of daily exercise. 


Studies show that the positive effects of daily exercise include, but are not limited to, developing muscle, keeping a healthy body weight, reducing the risk of chronic disease, boosting your mood, as well as mental and sexual health as well as increasing your energy, you’ll actually get more done doing 1 hr workouts 3-5 times a week.


As good as exercise is for you and helps you feel better, it does take a significant amount of dedication and willpower to successfully follow an exercise routine. Especially when daily activities like chores, jobs, kids, or school, or just seeing friends, offers time challenges to occupy your life.


If you're thinking about starting a Beginner workout in Vancouver, but you don't know how to get started, there are many online fitness videos (https://www.youtube.com/channel/UCI9RR1HCmcXoBOWifgyp3LA?view_as=subscriber ) on Youtube or you can view online tutorials for beginners. Youtube fitness videos and fitness tutorials are a great way to get exercising and following your regimen faithfully.


Beginner's Gym Guide


1. What kind of workouts do fitness experts prescribe for consistent fitness training?


Aerobic or Cardio Exercises: This is an essential area for any exercise plan since it requires periods of constant activity at least 10 minutes to warm up for your workout or lengthens your cardio to be your workout to whatever you are comfortable with and your abilities can handle safely. Examples: running, rowing, cycling, playing, hiking and dancing. Basically, anything that gets your heart rate up for at least 30 minutes a day.


Calisthenics: basic full-body workouts with little or no fitness equipment for your workout and using an average aerobic speed, such as pushups, lunges, sit-ups, chin-ups, and push-ups. 


Power and Strength training: Increase muscle strength, size, and energy, using such methods as plyometrics(jumping with load), powerlifting/weight training, and sprinting (either running, rowing, or cycling).


Stability and flexibility training: beneficial for muscle regeneration, increases muscle tone and strength and joint control while retaining the range of movement and avoiding injury. Some of the most common workouts include slow-paced controlled movements like Tai-chi, Pilates, Yoga or other fitness modalities and practices that require slow precise movements.


High-Intensity Interval Training (HIIT): requires high-intensity training and low-intensity recovery. Bursts of exercise and very short rests. Running for 1 min, walking for 15 seconds can be considered a beginner HIIT workout. You can also add in pushups and planks instead of the 15 seconds walking to turn up the workout intensity.


2. How are you going to start exercising?


Remember, ambitious goals not only improve your chances of accomplishing your overall objective, but they also help to motivate you along the way on your path to victory. Start with setting your intentions. Cut out pictures of fit people and say you are in the process of achieving the best strongest body you can.


Make a Plan and Set Realistic Goals


If you choose to begin exercising regularly, developing a set of realistic expectations and short-term goals along with your long term goals. Just start with the idea of taking easy baby steps and improving one thing each time. Do the same simple routines over and over so you begin to be familiar and you begin to see slight improvements in your health or physique. Consistency is the key, when you feel it's getting too easy then you can intensify the workout by adding a few different exercises or the load level.


Example: If you want to complete a 5-mile run, you should start making a plan that combines shorter distances, like running 1 minute walking 30 seconds and increasing to 90 seconds running 10 seconds walking. Then when you feel comfortable, gradually lengthen the distance and time for a longer run.


IMPORTANT: You should seek your doctor’s advice before you perform a physical exercise routine and perform a physical exam. Professional consultation is especially crucial for people who haven't done intense physical exercise and been sedentary for a while. It is required mainly for people over 40 years of age.


Early check-ups with your health professional will help detect any underlying health issues that may pose a threat or cause injury during your workouts.


3. Establish your fitness Routine


Another vital part of the performance of the workout is sticking to your fitness program. Developing a long-term exercise routine makes it simpler for people to get used to workouts and to do them regularly. Hiring a personal trainer that you meet regularly helps to establish your routine. But don’t forget to workout on the days you’re not meeting with them - using what they’ve taught you.


One research group proved that the long-term methodology helps you keep an excellent rhythm. Also, introducing new activities to your lifestyle and fitness regimen helps to keep you focused. As far as fitness is concerned, it is best to maintain a schedule as an efficient means of keeping your new fitness program going.


4. How many workouts am I supposed to do?


The American College of Sports Medicine prescribes a moderate level of aerobic exercise of at least 150 minutes per week. Throughout this schedule, you're going to develop your routine the way you want to. You can begin with a 30-minute exercise 5 times a week or a 35-40-minute workout every couple of days.


In general, it is essential to gradually build your workout program with your strength and stamina as you develop your new physical fitness level and physique. Find something you like to do and do it religiously and do your best to improve one thing every day.


You need to maintain enough physical activity for excellent health and ward off the threat of disease.  It is essential to recognize when your body needs to rest if you ever want to achieve your fitness goals sufficiently. Also, failing to allow your body to recover from workout pain will increase the risk of injury, and you can also injure yourself by overtraining or going through too great a range of motion. Find that sweet spot.


5. How do you keep consistency and the motivation to move forward?


The key to keeping you focused and doing your exercise routine is to have fun while you're doing it. Use your unique surroundings to enable you to move ahead. In Vancouver, our weather is mild - so going for a run or taking a walk outside is a great beginner workout for our area. Cycling is also another great way to get yet another form of exercise in.


Here are good ideas for your fitness routine that will boost your confidence and health, taking a yoga session or a gravity training fitness class with us, or getting a personal trainer to assist with your workout to personalize.


Another way to help you on your path is to keep a record of your results. This may include your weightlifting bests or recording the execution times. This method can help you to be focused on a new objective, especially when you're motivated to set a new personal record.


6. What are some useful tips for completing your workouts?


  • Drinking as much water you can through the day is essential to maintain a safe hydration level.


  • Make sure you have a balanced nutrition plan that supports your workout program and gives you the energy you need to work out. Various food groups are required to sustain a stable energy level and make the most of your regimen.


  • Carbohydrates are especially important since they can improve muscle energy helping with development while you train.


  • It is beneficial to warm up before you exercise. A good warm-up routine helps prevent injuries and increases your stamina, flexibility, and performance. It can also help you to build your strength and endurance better during exercise while also reducing pain.


  • It is also necessary to cool down as it eases the body back into its normal state. A good way to do that is stretching after your workout.


  • It only takes a couple of minutes to lower your body temperature, and it's also known to regulate your blood flow and breathing patterns while minimizing the risk of muscle discomfort.


7. Listen to your Body


If you are not already well adapted to day-to-day exercise, you may have to keep your limits in mind. For starters, if you experience any discomfort or pain while working out, stop immediately. This is your body pleading with you to stop and take some time to relax before you continue your fitness program.


Follow these tips to master the basics


Don't expect to see immediate results; everyone is different, everybody is different. Your progress depends on independent variables that you may not understand. Just maintain your fitness program, stick to the plan and be consistent. Remember, repetition is the key component to developing a healthy, beautiful, and muscular physique. Apply this set of recommendations to any workout, and you will see significant improvements over time.