So you’ve decided to start exercising—great! But now you’re wondering how to start exercising when you’re out of shape. No need to worry! With this guide, we’ll teach you how to get back in shape so that you can begin your fitness journey and live a healthier life.
This guide will also help you avoid common mistakes people make when they first start working out. We’ll discuss why it’s important to exercise even if you have no time or feel like giving up. If you follow these tips, you should be able to get back in shape within a few weeks.
Why do I want to get back into shape?
If you’re asking yourself, Why do I want to get back into shape? it’s time for a quick reality check. Maybe you are ready for a more active lifestyle and know that exercise can improve your quality of life. If so, then start with a clear understanding of why you want to get fit. In addition, focusing on your motivations will help keep you motivated and inspired—especially when times get tough.
What can I expect from starting a new exercise routine?
If you’re starting an exercise routine for the first time, you may be a little anxious about how your body will react. Will it be painful? Will I have fun? What if I fall off my bike while I’m riding and break my leg? Will people think I look stupid when they see me running down the street like an idiot? These are all normal questions. The key is not to let them discourage you from trying out your new workout plan—just remember that everyone starts somewhere. If at any point you feel uncomfortable or unconfident, there’s no shame in stopping for a day or two and then slowly reintroducing physical activity into your life again. So just start!
What is my reward for sticking with this routine?
Just about anyone can stick with a workout routine if they have an incentive—like losing 15 pounds. But what’s your incentive for sticking with it? If you aren’t quite at that level, identify an achievable one. Maybe it’s hitting a personal best on that last run or going down a pants size after six weeks. Just make sure you pick something that truly motivates you.
What will I do when I am feeling discouraged?
One of the biggest challenges for people starting any new exercise program is getting through those first few weeks when you don’t feel like doing it. The solution? Find a way to trick yourself into being excited about your workouts by mixing things up (so you don’t get bored) and finding ways to challenge yourself (so you stay motivated). So instead of running every day, try taking classes like yoga or Pilates once a week.
What kind of exercise should I do?
Exercise can feel like a chore if you hate it, but that doesn’t mean you should give up. There are so many different kinds of exercise; all you have to do is find one that works for you. If you’re trying to start exercising when out of shape, begin with a low-impact activity that won’t cause injury or exacerbate back pain, such as swimming or walking on an incline treadmill. These activities still require effort and keep your heart rate up without punishing your joints.
Once those become comfortable, try increasing your level and checking out other options like yoga or Pilates. No matter what kind of exercise you choose, remember to make time for yourself and stay motivated by setting small goals—like running two miles instead of one—and rewarding yourself once they’ve been achieved. It will help you get back into shape fast!
Just because you don’t love exercising doesn’t mean it has to be boring. Try mixing things up from time to time by trying new types of workouts or by adding variety to your current routine (for example, doing planks and crunches one day and intervals another). A little change can go a long way in helping you stick with it! And remember—the right workout plan isn’t always about doing grueling cardio sessions or hours at the gym.
Instead, think about moving more frequently throughout each day through tasks like taking stairs instead of elevators, parking farther away from stores, getting off public transportation several stops early (and then walking), or even dancing while cleaning the house.
What exercise am I going to do first?
The first step is to figure out which exercises you should be doing. Some exercises are better for specific goals, like working on fat loss or building strength and muscle. If you’re not sure what exercises you should be doing, then start with a general exercise program that hits all your muscle groups over a week (full-body workouts). Once you’ve been doing that for a few weeks, then tweak it so it fits your own needs (like if you want to focus on fat loss or building strength and muscle).
There are lots of ways to get back into shape, but finding an exercise routine that works for you is key. And remember, everyone is different—you might need to adjust your plan based on how often you can work out and how much time you have available. Don’t worry about being perfect from day one. Just find something that gets you moving and stick with it!
Remember, fitness isn’t just about looking good—it’s also about feeling good and having more energy. That’s why it’s important to find an exercise routine that you enjoy enough to keep up with long-term. It’s okay if you try something new and decide it doesn’t work for you. But don’t give up until you find something that does! Figure out what type of exercise I should do: Strength training, cardio, yoga, pilates…the list goes on.
What exercises will help me lose weight?
The best workout plan for losing weight. There are a lot of different ways you can exercise, but it’s important to know that some workouts are better than others when it comes to burning fat. For example, high-intensity interval training (HIIT) is one of the most effective ways to burn fat because it pushes your body past its comfort zone and into an oxygen debt—this means you can burn more calories post-workout since your body has to work harder for longer. On top of that, HIIT also gives you quick results by increasing your metabolism and calorie burn after each session. However, HIIT isn’t for everyone; if you have any pre-existing health conditions or injuries, talk with your doctor before starting a new exercise routine.
What kind of cardio should I do?
Cardio is another one of those topics that get people confused because there are so many different options available. Running, walking, cycling, swimming—the list goes on and on. But don’t worry, we’ll break down each option below and explain why they might be right for you. But before we dive into each type of cardio, let’s go over a few basics.
First, when it comes to exercise intensity, your heart rate is what matters most. The higher your heart rate during exercise, the more calories you burn while doing it (and after). That means if you want to lose weight or build muscle as quickly as possible then high-intensity workouts are best.
Second, if you have any pre-existing health conditions like diabetes or heart disease, talk with your doctor first about which types of cardio will work best for you.
Third, listen to your body! It can be easy to push yourself too hard when starting a new workout program. If something hurts or doesn’t feel right while exercising, stop immediately and consult with a professional.
How do I know how much weight to lift?
One of the most common questions when starting a new workout program is how much weight should I lift? The answer depends on your fitness level and how fast you want results. As a general rule, use enough weight where you can still complete 8–12 repetitions per set while keeping good form. For example, if you want to work on building muscle mass, then try lifting about 70% of your 1RM (one rep max) for 6–8 reps per set. On the other hand, if you just want to lose weight and tone up as quickly as possible, then aim for 80% of your 1RM with 15+ reps per set. Keep in mind that these numbers are guidelines—you may need to adjust them based on your fitness level.
What should I wear when I exercise?
A lot of people don’t think about what they wear when they exercise, but it can have a big impact on your performance and results. For example, you should always wear comfortable workout clothes that allow for free movement. This is especially important for running since your clothes will help you avoid chafing or discomfort as you go. Also, remember to bring water with you if you plan on exercising outside—it’s easy to get dehydrated if you aren’t properly hydrated before your workout.
What should I eat after a workout?
The right foods after a workout is essential for recovery and maintaining good health. Without them, your hard work will be wasted and you’ll never reach your full potential. But don’t worry—there are plenty of easy ways to make sure you eat right after a workout. Here’s how it works. After a tough workout, your body is exhausted and in need of protein to build muscle tissue. Eating some lean meat or eggs can help replenish these stores quickly so that you feel ready to hit it again tomorrow.
Hire a personal trainer if needed
If you’re starting a new exercise routine, it can be helpful to seek out a personal trainer. A professional instructor can show you the proper technique for each exercise and identify any issues that may need to be addressed (lack of mobility or equipment). If you don’t have access to a trainer—or if money is an issue—there are plenty of online resources available that can help get you started on your fitness journey.
5 Tips Before Exercise
Before you begin a new workout routine, you should do your best to prepare. Here are five things you can do before starting an exercise program that will make sure your start off on the right foot.
- See Your Doctor If you haven’t exercised in a while or if you have any health conditions, it’s important to see your doctor first and get clearance for physical activity. He or she may also recommend changes in diet and lifestyle that could improve your overall health and fitness level without exercising at all! If possible, ask about exercise programs specifically tailored for older adults; many doctors have these available as part of their practice. Getting into shape is easier than ever with help from your physician!
- Set Goals Setting goals is essential when getting back into shape because they allow you to measure your progress and keep yourself motivated over time. Don’t set too many goals though—it can be overwhelming! Instead, choose one goal to focus on at a time (for example, weight loss) until you reach it, then move on to another goal (like running more miles).
- Join a Gym Joining a gym gives you access to equipment and classes that can help boost your motivation.
- Get Professional Help Some people need professional help to get started again after being out of shape for a long time. A personal trainer can provide motivation and accountability, which are key components to success.
- Know What Not To Do It’s easy to fall back into old habits like skipping workouts or eating unhealthy foods. Make sure you know what not to do so you don’t slip up along the way!
Tips While You’re Exercising
While you’re exercising, start slow and work your way up. Depending on how out of shape you are, begin with walking on a treadmill at 3.5 mph for 10-15 minutes per day and build from there. Allow yourself at least three days to ease into a new exercise routine, especially if you’re just beginning an exercise program after being sedentary for some time. Be sure to drink plenty of water while working out, as dehydration can be dangerous. If you find that your joints hurt when exercising, try wearing supportive shoes or taking a joint supplement such as glucosamine. As always, consult with your doctor before starting any new exercise regimen
Is there anything I should avoid?
When you are out of shape it is challenging enough to work without dealing with injuries and pain. To help avoid them, take things slow and build up gradually over time; give yourself plenty of rest days, and be careful not to overdo it too soon. Also, consider working out under supervision so someone else can keep tabs on your form and technique until you get used to exercising again. Remember: There is no reason to rush!
