1. Training volume
For beginners, setting aside 30 minutes for exercise is a great starting point. As your body becomes more accustomed to physical activity, you can gradually extend your workout time to an hour or longer. It's important to listen to your body and adjust your routine accordingly, but don't be afraid to challenge yourself and push past your comfort zone. By continuing to increase your exercise time, you'll soon see improvements in your overall health and fitness levels.
2. Nutritional diet
In order to achieve fitness goals, it is essential to follow a well-balanced diet plan. During weight loss, it is crucial to avoid consuming foods that are high in fat and sugar. Instead, it is advisable to incorporate a sufficient amount of fruits into your daily intake. Moreover, if your aim is to increase muscle mass, it is important to include an appropriate protein supplement in your diet. Remember, maintaining a healthy diet plays a significant role in achieving overall fitness.
3. Exercise frequency
To maintain your fitness and health, it's recommended that you engage in aerobic exercises for at least 5 days per week, and rest for the remaining 2 days. However, it's important to ensure that these two days of rest are not consecutive. On the other hand, high-intensity strength training can be done for 3-4 days a week, but it's crucial to give your body ample rest time to recover. Thus, it's important to strike a balance between exercise and rest to avoid overexertion and injuries.
4. Training intensity
To begin your fitness journey, it is important to prioritize your own physical strength and exercise caution when it comes to training intensity. Start by assessing your abilities and gradually increase the weight as you become more comfortable. It is crucial to avoid using complex equipment without proper practice as this often results in sports injuries.
5. Exercise mode
Different training goals require different approaches. If your objective is to shed some pounds, it is advisable to prioritize aerobic exercise. This can encompass a variety of activities such as using treadmills, climbing machines, engaging in aerobic cycling, or participating in various aerobic classes. To begin, you may consider jogging as a suitable starting point.
