The NHS recommends 30 minutes a day, but you don’t have to turn yourself into a melted pile of sweat on the daily – just as long as you get your heart rate up. “Twenty minutes is better than 15 minutes, and 15 minutes is better than zero, ” explains Antoni. “With this mind-set, it’s not about having the perfect workout every single time, and it isn’t a failure if you didn’t hit every target. Rather, it’s in relation to consistency over weeks, months, and even years. ”
How to make exercise a habit for the long haul
The key to staying consistent is being flexible. It’s great to have a fitness plan, but all associated with us get injured, possess last minute appointments, car trouble, children to look after etc. In other words, there’ll always be something that gets in the way.
“You don’t have got to do a workout exactly how you imagined it, a full 60-minutes of high-intensity work at 6 A. M., for example , ” Antoni adds. “If any element of that plan falls apart you’re more likely to throw in the towel. ”
Antoni goes on to explain this is ‘black and white thinking’ – a rigid mental pattern that doesn’t allow for any adaptation when life will get in the way. “While it’s good to have some structure in order to your exercise plan, whenever things don’t go exactly according to said structure, instead of believing that you’ve blown your workout for the day, do as much as you can anyway, ” Antoni advises.
“Consistently performing 5-10 minute calisthenic workouts at home can still make a tremendous difference in your own physique plus athletic performance, ” adds Morgan.
Crucially, don’t beat yourself upward in case you miss a few days – sticking to the fitness regime will be much more appealing if you aren’t going into it thinking it is all or nothing.
What to avoid when working out
The obvious thing is injury. Nothing’s going to dent your progress and confidence like a pulled muscle one week within. To combat that, it’s vital you don’t go in all guns blazing. If you do, you’ll obtain fed up with the gym before you have really started on your journey. When it comes to fitness, slow yet steady wins the race.
“As a beginner, you won’t be familiar with being under extensive physical stress. For this particular reason, you must start with small exercises and gradually increase the volume and intensity of your own training to avoid any chance of injury, ” says Morgan. “The best way to gain confidence is to start with the coaching of an experienced professional to guarantee a person aren’t putting excessive strain on your body by trying to do too much too soon. ”
What do I really need to do in the gym?
Getting to the gym is all well and great, but knowing what to perform when you get there is key when you start exercising. Whether you’re working with a PT or going this alone, it is important to set your goals .
“The fitness center can be overwhelming as a beginner so doing some research into what you want to achieve from your exercises can be extremely beneficial, ” explains Anthony Maritato, a trainer and founder of PT database choosept1st. com . “When you know what your own goals are, you can watch videos on how to perform specific workouts to gain tips on form. ”