Pre-exercising guide

You don't need to be a high-performance athlete or used to working out for hours to start exercising today.
The American College of Sports Medicine's current recommendations for physical activity include at least 150 minutes of moderate aerobic exercise per week.Trusted SourcTrusted Source
These 150 minutes can be configured any way you want. For example, you can do a 30-minute workout five times a week or a 35 to 40-minute workout every other day.
However, recent studies have shown that packing this minimum requirement into one or two training sessions per week can be as beneficial as spreading the sessions throughout the week.Trusted Source
Overall, it's important to start slowly and increase the intensity as you build your fitness level up.
Lastly, even though a daily amount of physical activity is needed for good health, allowing your body to rest is important too.
Not letting your body recover from the stress of exercise increases the risk of injuries, such as muscle strains and stress fractures, and can result in overtraining syndrome (OTS).
Exercising too much can also weaken your immune system and increase your risk of infection, hormonal imbalances, depressed mood and chronic fatigue.

1. Stay Hydrated

Drinking fluids throughout the day is essential for maintaining healthy hydration levels.
Replenishing fluids during exercise is important for maintaining optimal performance, especially when exercising in hot temperatures.Trusted SoTrusted Source
Moreover, hydrating after your workout can help you recover and get you ready for your next training session.Trusted SourcTrusted Source

2. Optimize Your Nutrition

Be sure to consume a balanced diet to support your fitness program.
All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carbohydrates are particularly important, as they can fuel your muscles before exercise.Trusted Source
Carbs are also important after exercise to replenish glycogen stores and assist the absorption of amino acids into your muscles during recovery.Trusted Source
Additionally, proteins improve muscle recovery after exercise, repairs tissue damage and builds muscle mass.Trusted SouTrusted Source
Lastly, regularly consuming healthy fats has been shown to help burn body fat and preserve muscle fuel during workouts, making your energy last longer.Trusted Sour.

3. Warm Up

It's important to warm up before your workout. Doing so can help prevent injuries and improve your athletic performance.Trusted SourTrusted Source
It can also improve your flexibility and help reduce soreness after your workout.Trusted Source
Simply start your workout with some aerobic exercises like arm swings, leg kicks and walking lunges.
Alternatively, you can warm up by doing easy movements of the exercise you are planning to do. For example, walk before you run.

4. Cool Down

Cooling down is also important because it helps your body return to its normal state.
Taking a couple of minutes to cool down can help restore normal blood circulation and breathing patterns and even reduce the chance of muscle soreness.Trusted SourTrusted Source
Some cool-down ideas include light walking after aerobic exercise or stretching after resistance training.

5. Listen to Your Body

If you're not used to working out every day, be mindful of your limits.
If you feel pain or discomfort while exercising, stop and rest before continuing. Pushing through the pain is not a good idea, as it can cause injuries.
Also, remember that working out harder and faster is not necessarily better.
Taking your time to progress through your fitness program can help you maintain your routine in the long term and make the most of it.

The key to staying motivated and making exercise a habit is to have fun while doing it. This allows you to not dread having to exercise.
Like the sample exercise program shown above, you can mix up activities while keeping it fun for you.
Joining a gym or group fitness class like yoga or Pilates, hiring a personal trainer or doing team sports are also good ideas to increase motivation and enjoyment.Trusted Source
Working out as a group or with a friend can also assist in maintaining accountability and motivate you to keep up your good work.
Furthermore, tracking your progress, such as logging your weight lifting or noting your running times, can help keep you motivated to improve your personal records.

Starting a new exercise routine can be challenging. However, having real objectives can help you maintain a fitness program in the long term.
There are many different types of physical activity to choose from. Find a few that work for you and be sure to vary them occasionally.
The goal is to start slowly, build up your fitness level and let your body rest from time to time to prevent injuries.

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