In the first few weeks of every year, most of us go into the morning blinking occasionally sunlight and trying to plan what we want to achieve with our health and fitness over the next 11.75 months. With each passing year, more of us are realizing the importance of fitness and are trying to eat healthier and exercise a little more regularly.
But changing your habits and lifestyle can be challenging when you’re not in shape, especially if you incorporate elements of fitness that you don’t particularly enjoy.
It may be difficult, but it’s important as you evolve and grow into the best version of yourself. When training, you need to consider all types of fitness: flexibility, endurance, agility, mobility, strength, muscular endurance, and power to be successful
For those who expect us to get fit again, your body will struggle to perform the exercises you did years ago. Develop the foundation of your training by following these steps:
1. Determine your commitment
Simplicity is the key to success. Set aside a specific time each day to walk and commit to it, no matter how motivated you feel. By pushing through and showing your commitment to yourself, even on the tough days when your enthusiasm is lacking, you develop the discipline needed to achieve long-term results and carry your new lifestyle into the new year. With each walk, strive to go further than you did before, and your physique will gradually improve. You can start with 5,000 to 10,000 steps per day, which is equivalent to walking 2 to 4 miles. You can walk the route in one go, or you can spread your training out throughout the day with 5-10 minute walks during your breaks or while you complete your assignments.
2. Knowing when to stop
This step requires an accurate self-assessment. While pushing your physical limits will expand your skills, you also need to know when to stop to avoid injury during exercise. If your body feels pain while walking or running with weights, try other exercises that don’t put as much stress on your joints. Other alternatives like rowing machines, stair climbers or stationary bikes can be very effective if you want to tone your body and do some cardio exercises.
3. Do stretching exercises and calisthenics
I highly recommend stretching before any workout and calisthenics workout for novice fitness enthusiasts or people who are out of shape and looking to return to an active lifestyle. Before each exercise, perform standard static stretches like shoulder stretch, toe touch, knee to chest, and cobra stretch to relax and prepare your muscles and joints for the workout. For the first few months of your workout, be sure to include calisthenics like push-ups, sit-ups, and squats. Incorporating fitness equipment to perform your exercises, such as B. Suspension straps can also reduce the weight placed on your body as you perform your movements, allowing you to perform more repetitions and achieve remarkable results faster.
4. Use light weight training
As a beginner or returning after a long time, you have to train like a beginner and work your way up. Because of this, you should start with lighter weights and work smaller muscle groups that calisthenics cannot target, such as the buttocks. B. biceps, triceps and lats, with bicep curls, tricep extensions and lateral raises. By using weights to focus on your smaller muscle groups, you’ll improve your athletic performance and reduce weakness in areas where your physique is lacking. you have that!
Farren now hosts live Tactical Athlete sessions in central London. More information and how to book a place can be found here.