When was the last time you did squats? Physical education at high school?
Or maybe you tried weight training as part of a home workout plan a few months ago but lost your motivation?
No matter how far you are now from your desired fitness level …
It only takes a second to decide that you are worth it, 10 minutes for your first workout and two weeks to feel a difference.
Everything you need to know to start exercising and keep your exercise routine going is summarized here helpful guide:
How To Start Exercising At Home: What You Need To Know Before You Start
Benefits of exercise (known and lesser known)
Almost everyone knows that exercise improves health. However, many people are not aware of all of the benefits of exercise.
above Benefits to look forward to when you start exercising:
- Reduced risk of chronic diseases(1)
- Better mood & mental health(2, 3)
- Balanced energy level throughout the day & better sleep
- Slowing down the aging process(4)
- A boost to brain health(5)
- Positive effect on the microbiome (6)
- A boost for Sex life
How much exercise is recommended per week for health reasons?
The general exercise recommendation is:
- Cardio (minimum activity): At least 150 minutes of moderate cardio during the week. It can be replaced with at least 75 minutes of intense cardio during the week, or a combination of both.
- Strength training (highly recommended): Exercise with large muscle groups two or more days a week.
- For additional health benefits: Minimal cardio should be around one. increase additionally 300 minutes per week (medium) or 150 minutes (intense) cardio per week (or a combination of both).(7)
While it sounds like a lot, the good thing is that you can tweak this to fit your schedule and even do it as part of a home exercise plan. As long as the cardio activities are done for at least 10 minutes, you can keep your active minutes in so many workouts you as per week. Do you do that? Strength or cardio first depends on your goal.
What are some common types of exercise?
- Cardio: Anything that increases your heart rate and makes you breathe faster can be called cardio. However, it usually refers to activities aimed at improving your stamina and endurance, such as:
- Moderate cardio: Fast walking, dancing, jogging, cycling, swimming …
- Intense cardio: Running, fast cycling, brisk walking up a hill, swimming laps …(8th)
- Strength training: Any type of activity that uses resistance to build muscle strength. Use your own Body weight as resistance has many advantages!
- Flexibility & mobility training: Exercises to maintain and improve the passive range of motion (flexibility) and the active range of motion during movement (mobility).
- HIIT: HIIT, or high-intensity interval training, consists of intense workouts (strength or cardio) followed by rest intervals aimed at increasing your heart rate. Learn about the difference between Low intensity cardio, steady state, and HIIT cardio.
What is the Best Type of Exercise to Lose Weight?
Any type of exercise that requires a lot of force (for you) has a similar effect – especially for beginners.(9) So the truth is, it doesn’t really matter! Find activities that you enjoy that you can imagine doing for more than just a month or two. Ultimately, losing weight is about a calorie deficit. So make sure you adjust your diet for the best results.
Tips on how to start exercising
First step: Reach the fitness level at which you no longer feel like “hating sport”. That’s how it’s done…
Choose your inspiration and set a goal for yourself
How many times have you decided to start a home exercise plan to lose 5kg and then failed? Proceed differently and make up your mind what you want to be good first. Think about what you want to do – whether it be to get in shape so you can be more energetic and productive at work, or to keep up with your kids as you get older. Find your inspiration, then set long-term and short-term goals for yourself.
The following video gives you a detailed and motivating introduction to setting the right goals for your fitness journey:
Start small and track your progress
Starting small means focusing on short-term goals first.
Focus on one week at a time. Get into your workout for the day. Then finish the next workout. Make it a challenge to find those 15-45 minutes a day as often as possible just to get more active.
When the first week is over, look back and take it a step further – aim for another workout or just five extra minutes of cardio over the next week.
Create and stick to an exercise routine is more important than the duration and type of workouts you do. Even on days when you really don’t have time short 7-10 minute workouts can offer health benefits, especially for beginners.
It takes time to see results. Try to keep an eye on your progress from the start so you can see it how you improve day by day and stay motivated.The adidas training and the adidas running Apps can help you keep track of your progress and support you on your fitness journey – from the first workout to the first completed training plan. Take pride in every active minute you add to your schedule!
Expect setbacks and have a plan b
Skipping a workout or catching a cold shouldn’t dissuade you from the game. Everyone experiences setbacks. Often after the first 2-3 weeks.
The goal is not to be perfect, but to get better over time. The important thing is that you don’t give up. Just like not leaving school for a bad grade or not quitting your job when faced with a challenge.
Here are a few options on how to deal with a kickback:
- Have you planned a workout but suddenly have the feeling that you have run out of energy? If you are already feeling exhausted in the morning, take a break from exercising and on that rest day, really focus on what you are eating to improve your diet. If you feel too tired later in the afternoon, do a quick, easy workout to relax and Bring some movement into your day.
- Do you feel stressed or have you lost motivation for your training plan? It is normal to be overwhelmed. Skip a day and focus on coming a good night’s sleep.
- Skipped a couple of days and now you feel bad? Think about what caused this – was it a cheat meal, a tough day, or just a jam-packed schedule? Learn something from it because it will happen again. Prepare to pick up where you left off. Any setback can bring new insights and motivation if you are willing to look deeper
Check your health
It is always good to seek advice from your doctor or physical therapist before making any major lifestyle changes, such as:
Don’t exhaust yourself right away
No pain no gain? Should you really push yourself as a beginner? Yes, but only for the sake of consistency.
How long does it take your body to get used to exercising?
It depends on how long it’s been since you were last in shape … but don’t let sore muscles discourage you. A popular saying goes: “It takes two weeks to feel a change, four weeks to see a change, and eight weeks for others to notice it too”.
Push yourself to be more active, but don’t do exercise if you are in pain. The real battle is in your head, and it’s about getting through the first few months. Once you’ve made it a habit and learned how to do all of the exercises, it’s time to try harder in your workout.
Think about your form
Avoid Injury and Get Better Results by Learning From common practice mistakes. When you start Work out, it can be overwhelming to consider so many tips about shape. Focus on getting better with one exercise every few days, not all at once. And if you don’t feel ready for a particular exercise – don’t force it. There are always other ways and means to get around Replace exercises with simpler variations. Do what you can do with good form and patience: strength and Persistence comes with consistency!
Home workouts & training plans
Do you need more ideas? Get a personalized 12-week training plan in the adidas Training App – starting with just two workouts per week!
Make a goal of doing at least two workouts this week, and don’t forget to play motivational workout music!