Content

• Steps
• Part 1 of 6: Organizing Your Regular Workout Well
• Part 2 of 6: Testing High Intensity Interval Training
• Part 3 of 6: Increasing physical activity gradually
• Part 4 of 6: Providing the body with the necessary rest
• Part 5 of 6: Developing a Diet
• Part 6 of 6: Maintaining a Positive and Productive Mood
• Warnings

For a physically unprepared person, almost any exercise can be considered useful. Incorporating regular exercise into your daily routine can help you lose weight, get stronger, relieve stress, reduce health problems, and recharge your batteries. However, many people don't know how to get the most out of their physical activity. To do this, it is necessary to approach the planning of classes with high quality, to provide yourself with proper nutrition, the necessary rest and a positive attitude.

Steps

Part 1 of 6: Organizing Your Regular Workout Well

1. 1 Make a training plan. Before heading to the gym, plan your workouts. Depending on the free time you have, decide on what kind of loads you will focus on. Once you know how to spend your time, you don't have to waste it walking around the gym and wondering what to do.
   • Remember to spread out your workouts throughout the week. Some people work different body parts on different days. Others simply arrange for themselves full-fledged workouts for the whole body 2-4 times a week. Find out what works best for you, and don't forget to include these loads in your training plan on different days of the week.
   • Be sure to allow warm-up time at the start of your workout to warm up. It is also necessary to allow time for a cool down at the end of the workout, which will help the body to cool down.
   • A variety of workouts not only mobilizes the body and stimulates the growth of muscle mass, but also helps you get a full and balanced physical activity.
2. 2 Don't do exercises that you are not physically ready for. While the purpose of exercise is to build strength, it is dangerous to put your body under stress that is currently well beyond its capacity. Most people who are just starting out are very motivated and want to exercise every day. However, training for the untrained body should start with a more realistic regimen, such as exercising three days a week, or setting aside approximately 150 minutes of moderate aerobic activity each week. If you want to lose weight, do moderate physical activity for about 300 minutes a week.
   • Prepare for a few weeks before embarking on an intense workout routine. It may seem like a long time, but two weeks of jogging before moving to intense sprint running will help prevent serious physical injury.
3. 3 Do a warm-up workout. Warming up before major physical activity improves blood circulation and induces fluid flow to the joints. Remember, giving your muscles a chance to warm up before exercising will help prevent injury. A well-done warm-up reduces the risk of potential injury and improves muscle performance. Try warm-up with the following warming exercises.
   • Exercises with a gymnastic roller. Use a gymnastic roller to massage different parts of the body while rolling on it. Take a few minutes for your calves, quadriceps, glutes, upper back, and lats in your lower back.
   • Dynamic stretching. This stretch focuses on repetitive movements that stretch a specific part of your body more and more as you stretch it. Examples of exercises for this kind of stretching are lunges and circular arm swings.
4. 4 Don't exercise to the point of exhaustion. You don't have to train to the limit or, in other words, force your muscles to work until they fail.For example, don't run until you crash to the ground. Many inexperienced workout enthusiasts think this is a great idea to get your muscles to work at their maximum. However, there is no conclusive evidence that exercising to exhaustion stimulates muscle growth. On the contrary, such workouts, on the contrary, can slow down your progress, since such loads are fraught with serious muscle damage.
   • Don't get overwhelmed. Overloads can occur both during one workout and accumulate throughout the week. Remember that the muscles need time to recover and prepare for subsequent stress.
5. 5 Vary your training routine. Many amateur athletes know that the body is highly adaptive and quickly adjusts to a training regimen. You may just get bored with the usual routine, which will require you to change the movements used or the environment around. Refreshing your exercise routine every few weeks will be an important part of staying fit.
   • Changing your workout routine also reduces the potential risk of overloading certain muscles, which can lead to injury.
   • An easy way to update your workout routine is by introducing new activities that will help you achieve your goals. For example, if you typically jog for 20 minutes and then do 30 repetitions of your abs, you can start doing short sprint runs and jumps with arms and legs to the sides (for a total of 20 minutes) for a change. get up for five minutes in the bar.
6. 6 Stretch after exercise. Plan to spend 15-20 minutes cooling down and stretching after completing your core workout. Stretching helps maintain muscle elasticity and makes you more flexible. In turn, this helps you in further training, as it allows you to load the muscles a little harder than before.
   • Be sure to provide time for such an important task. But if you are in a hurry, you can still skip the hitch.
7. 7 Don't forget to stay hydrated. You need to be careful to maintain proper hydration before, during, and after exercise. After finishing your workout, drink approximately 470 ml of fluid for every 20 minutes of strenuous exercise.
8. 8 Track your progress. Keeping track of your daily progress will help you stay on the path of regular exercise. Carry a notebook with you in your gym clothing to keep track of how long you run, how many repetitions you do, and more.
   • Also, in the same notebook, you can note your meals and other factors that affect physical activity and overall health.

Part 2 of 6: Testing High Intensity Interval Training

1. 1 Learn about the benefits of HIIT training. High-intensity interval training (HIIT) has tremendous benefits, including helping to strengthen the cardiovascular system, accelerate fat burning and strengthen muscles. They are one of the key methods of losing excess fat. It is common to include interval training as part of your workout routine immediately after free weights strength training to maximize your calories and fat burned. Among the specific benefits of such training, the improvement of the following parameters should be mentioned:
   • aerobic and anaerobic fitness;
   • blood pressure;
   • insulin sensitivity (muscles start to work more efficiently);
   • cholesterol profile;
   • reduction of belly fat;
   • normalization of weight.
2. 2 First, get yourself into basic physical shape. Before embarking on high-intensity interval training, you need to bring your body to a certain basic fitness level.If you have not been engaged in physical activity for a long time, then with intense training you will have an increased risk of coronary heart disease (and in some cases, everything can end with myocardial infarction).
   • Try to train 3-5 times a week. For several weeks in a row, aim for 20-60 minutes of each workout. This will improve muscle function and prepare your heart for the start of a high-intensity interval training program.
3. 3 Try brisk running, cycling, or swimming. The strategy for high-intensity interval training is to alternate between heavy and light loads for short periods of time.
   • Start by running or cycling at your fastest speed. The exertion should make you breathe heavily and have difficulty maintaining a conversation. Try to reach 85–90% of your heart rate limit.
   • Then switch to a low-intensity exercise for one minute. Walking or jogging in one place is good for this. Try to keep your heart rate at 40-50% of your limiting heart rate.
   • Repeat the above steps up to 10 times in one workout.
   • Do high-intensity interval training 3 times a week.
4. 4 Think about a sequence of 6-8 exercises for interval training. Work multiple muscle groups in one workout using a specific sequence of exercises. Combine arm, leg, and torso exercises. The total workout time should be about 30 minutes. Consider interval strength training. When working with free weights, it is very helpful to include cardio loads in your workout as well.
   • Try exercises such as burpees, alternating planks and planks while lying down, kettlebell swings, plank jumps (jumping from a plank position with pulling the feet up to the arms and back), push-ups with twists (push-ups are performed first, and then the leg is wound under the torso) .http: //www.huffingtonpost.com/2013/05/18/get-in-shape-fast-hiit-workout_n_3276623.html,
   • Do one exercise for 30 seconds, then run in place for the next 30 seconds. Then move on to the next exercise and do it for 30 seconds. Run in place again for 30 seconds, and so on. When you have completed all the exercises, rest for 60 seconds. Then repeat the entire sequence of exercises 1-2 more times.
5. 5 Try explosive interval training. This method involves a combination of 30 seconds of high-intensity exercise with four minutes of rest. Try sprinting for 30 seconds and then jogging for 4 minutes at your own pace. Continue to alternate loads 3-5 times throughout your workout.
6. 6 Try to maintain correct posture during exercise. High-intensity interval training is effective if you maintain the correct body position and force yourself to stay in it during the 30-60 seconds of strenuous exercise.
7. 7 Be sure to arrange for yourself days of rest. Excessive exercise can lead to injury. High-intensity interval training is hard on the body, so allow it to rest regularly. If you are just starting a training regimen, do just 1-2 times a week. Then, as you adapt to heavy loads, you can introduce an additional training day per week.
   • On other days of the week, you can also resort to physical activity. Just try to keep them low to moderate in intensity.
   • Listen to your body and remember that 1-2 days of rest per week may not be enough. This is especially true during periods of sickness or stress when the body needs additional rest.

Part 3 of 6: Increasing physical activity gradually

1. 1 Take note of the current state of affairs. To get the most out of your workout, you need to gradually increase the amount of effort you put into it. Start by assessing exactly how you are doing with your workouts at the moment - this will give you the opportunity to track your further progress. You can assess the current state of affairs in one of the following ways:
   • run a kilometer distance and note the time that you need for this;
   • see how much weight you can lift and how many reps you can do.
2. 2 Set a goal for yourself. Find out exactly where you want to improve. Perhaps you've decided to get ready for a 10K run, want to start lifting more weight, or just stop short of breath when climbing stairs. Write down your own goal to motivate you.
   • Also set short-term goals for yourself that are easier for you to achieve than your main long-term goal. Celebrate small successes and remember that each one is actually a big victory!
3. 3 Identify ways to achieve your goal. There are many different types of physical activity, some are designed to build muscle strength, others to increase endurance, agility, and so on. Combine different types of workouts to make yourself work harder. At the same time, be sure to consider what exactly you are striving to achieve with your goals.
   • For example, if you're preparing for a 10K run, you might include cross-country interval running workouts once or twice a week. You may also want to consider doing strength training or other types of exercise, such as swimming or cycling, to help improve your performance by strengthening your overall body.
   • If you play basketball with friends, you can include practicing certain techniques to improve your training. Try running from line to line, dribbling back and forth, or practicing a vertical jump. Improve your endurance by gradually increasing the duration of your amateur game.
   • If you occasionally play amateur football, improve your skills by practicing high-speed races. Even a simple increase in running time can be beneficial, but football places particular emphasis on explosive strength and the ability to change direction quickly. Do short sprint runs with fast field travel and turns.
4. 4 Push yourself to work harder. When you have to constantly repeat the same workouts, you can face a crisis. The habitual routine becomes easy as the muscles grow and become accustomed to the movements that you regularly perform in your exercises. Push yourself to make further progress by increasing the difficulty of your workouts. Do extra reps, sprint to complement jogging, or slightly increase the weight of your leg press.
   • Consider working with a personal trainer to give you the confidence to push yourself forward. Sometimes it is the presence of a person next to whom you must keep an account, and that is the factor that makes you show yourself in the best way.

Part 4 of 6: Providing the body with the necessary rest

1. 1 Understand that your body needs rest. Many people are unaware of how quickly the body recovers from exertion and how often it needs rest. Just remember that with any physical exercise, muscle tissue tears at the molecular level. As the damage heals, the muscles become stronger. However, if the muscles are not allowed to rest, they may not recover at all. Try to rest 48 to 72 hours after strength training.
   • If you're just starting out, take some extra rest to ensure that you are protected from injury.
2. 2 Try to alternate days with high physical activity and periods of gentle exercise. After intense exertion, the body needs time to recover. But this does not mean that you need to completely stop all loads. You can move on to doing gentle exercise, such as yoga or Pilates. You can also play basketball or football as entertainment. Gentle exercise and stretching will allow the body to move in other directions (not previously involved) and allow it to continue its recovery.
3. 3 Get enough sleep at night. Muscles need time to regenerate, and you also need mental and physical recovery. So try to get 7 to 9 hours of sleep at night. Cultivate good sleep habits to improve the quality of your night's sleep.
   • Try to avoid artificial lighting and wake up in natural sunlight.
   • Turn off your computer and phone screens at least 15-30 minutes before going to bed.
   • Pay attention to your own circadian rhythms. It is your body's internal clock that dictates your natural sleep-wake cycle.
4. 4 Note your resting heart rate. Measure your heart rate right after waking up in the morning. The result will be your resting heart rate. If it's too high, you may not be giving yourself enough time to recover from exercise.
   • To measure your heart rate, simply count your heart beats per minute. You can also count the number of beats in 10 seconds and multiply the result by six.
   • The ideal resting heart rate depends on age and fitness. If you are an athlete, your resting heart rate is likely to be slower (about 49–55 beats per minute for men and 54–59 beats per minute for women). A good resting heart rate for non-athletes is between 62-65 beats per minute for men and 65-68 beats per minute for women.

Part 5 of 6: Developing a Diet

1. 1 Eat a meal that is high in protein and carbohydrates (but low in fiber) a few hours before your workout. Lean meat combined with low-fiber carbs will help you get an energy boost that will keep you going throughout your workout.
   • Aim for a small meal of about 500-600 calories. Eat 2-3 hours before exercising. This will allow you to partially digest your food before you start exercising.
   • Opt for slow-digesting carbohydrates. Include sweet potatoes, buckwheat porridge, or other similar carbohydrate sources in this meal.
2. 2 Have an invigorating snack right before your workout. Give your body an extra boost of energy to make your workout more effective. Eat something high in carbohydrates like a banana, energy bar, or yogurt. This is especially important before HIIT training.
3. 3 Eat again after exercise. Research shows that eating within an hour after exercise can help build muscle and increase muscle strength. It is during this period of time that muscles need additional nutrients to recover from damage and exhaustion. Carbohydrates are converted to glucose, which muscles store as glycogen. Having these stocks allows you to get back to training faster.
   • If you're looking to build muscle, consume 1.2 grams of carbs per pound of body weight within 4 hours of your workout. Choose foods with a high glycemic index, such as bagels or pasta.
   • If you need to shed excess fat, eat simple carbs for the first meal after exercise, and eat vegetables or whole grains for subsequent meals.
   • Try a bowl of whole grain cereal with low-fat milk for a quick-digesting snack after your workout.
4. 4 Drink plenty of water. For the normal functioning of the body, water is needed, and with physical exertion, its importance increases even more. Dehydration can impair muscle coordination, decrease endurance, lead to seizures, and decreased strength.
   • The correct water balance can increase muscle tone, promote muscle building, reduce fatigue and aid in weight loss.
   • If you are not exercising, try to drink at least 9 glasses of liquid (240 ml) per day if you are a woman, or 13 glasses if you are a man. Some of the fluid you need can be obtained from food. If you are exercising for about an hour at a moderate pace, increase your fluid intake by 2 more glasses.
   • Adjust your water intake for intense workouts. If you, for example, run a marathon distance, then you need to drink significantly more fluids. Including you need to consume special sports drinks or other drinks with electrolytes. This will replenish the body's sodium reserves, which it loses with sweat.
5. 5 Consider your diet. With regular exercise, meals should be thought out in such a way that they don't interfere with your progress. Below are some good food options for different meals.
   • Breakfast: eggs with avocado; seeds, nuts and fruits; buckwheat pancakes.
   • Lunch: Caesar salad; chicken with cashews in lettuce leaves.
   • Dinner: boiled salmon; scrambled eggs; steak; sushi.
   • Snack: dark chocolate with almonds; jerky; kefir.
6. 6 Consider the nutritional value of the foods you eat. The nutritional value of foods is the ratio of their nutritional value to their calories. The product may be full of energy sources (calories), but poor in valuable nutrients. Good nutritional foods include:
   • eggs;
   • seaweed and spirulina;
   • liver;
   • molluscs and crustaceans;
   • dark green leafy vegetables.

Part 6 of 6: Maintaining a Positive and Productive Mood

1. 1 Strive to be consistent. Regardless of what you may be told in various commercials, a healthy body cannot be built in a few days or weeks. Understand that you must be consistent in your exercise regimen over time to see positive results. In general, give your chosen training program at least a month of your time before concluding that it isn't working.
   • Some fitness instructors use the following adage: "First comes fitness, then strength, and then results." In other words, if you follow a training regimen and get in shape, you will get stronger over time. And only then, most likely, you will be able to notice visible changes in your body.
2. 2 Set realistic goals for yourself. While ambitious long-term goals are useful, it is also important to set achievable short-term goals. For example, you should not start training with the thought that with due diligence you will become a professional bodybuilder by the end of the year. It is important to understand that some goals will only be realistically realizable in a few months or even years. Don't go too far at the start of your fitness hobby. Overloading is a guaranteed way to get injured.
3. 3 Keep yourself motivated. Training can be difficult, especially if you are new to this regimen.It will be easier for you to maintain a positive attitude towards fitness if you try to focus on your goal rather than the actual process of achieving it. As you exercise, imagine how you will feel when you reach the level of physical fitness you need. You will be surprised how much easier it will be for you to do the exercise "one more time" after that. And if that doesn't work, sweeten your difficulties. Come up with a reward system for your progress towards achieving your goal.

Warnings

• Check with your doctor before moving on to an exercise regimen, especially if you have not previously engaged in regular physical activity. You can also consult with a personal trainer to help you choose the exercises that are right for your fitness level.