fitnessResources

Summary

If you are reading this article or chatting with my digital twin, you already know that being physically fit is basically a good thing. The better your fitness the more resilient your body is likely to be in order to avoid maladies and injuries. Of course it does not insulate you completely (be any stretch of the imagination!), but if you do fall ill then you are far more likely to recover faster. If you become more seriously ill and need an operation then your recovery will likely be quicker and more complete. But where to start? There is an abundance of “information” and then the local pub or gym expert too - so you are quite likely struggling to figure out what is real and what is urban myth.

If you only take one piece of advice from this article, let be this: ENJOY YOUR CHOSEN FORM OF EXERCISE. You have to find something you enjoy doing and that makes you happy. That will help you be consistent. And consistency is the key to success in fitness, exercise, and sport more broadly.

Before you go to find a way to exercise that makes you happy, here are some other important points to bear in mind:

Check with your Doctor

Get the green light from your doctor to start physical activity. This is especially important if you are recovering from an illness / procedure, or have not been particularly physically active for a while. You may have a condition that you need to be aware of. For example, if you have a heart condition, chest pains, or a bone or joint problem, ensure that your workout considers those things. As a general rule your Doctor will probably be delighted that you are looking to become more physically active, but depending on your particular circumstances will guide in terms of what to avoid and what would be broadly appropriate. This isn’t an obstacle to you getting into fitness, but rather see it as an important sign post as to which direction to consider.

Warm Up

You may think that as a novice, and starting off with “easier” exercise (quite rightly!), that warming up is overkill and more for those that are training harder. This could not be further from the truth! The newer and less experienced you are the MORE vital it is to warm up properly! You will find other articles in my blog about warming up, but my message here is don’t even think about exercising without a warm-up. Without getting your mind and body in the right state to exercise (which is what a warm-up does), you might well pull a muscle, which will not only be painful but also set you back physically for several weeks.

Proper Gear

You would be surprised at how many injuries occur because people wear incorrect sports clothing or equipment. Wear light, cotton, loose-fitting fabrics that absorb sweat and clothing that provides appropriate support. Also, wear the right shoes for your feet. The last thing you want to do is twist your ankle or hurt your feet somehow. This is not about being seen in the latest brands - but purely from a practical perspective wearing clothes that are appropriate and designed for the activity. If you are taking up running, buy some properly fitting running trainers, they are VERY different to fashion trainers.

Listen to Your Body

You will hear this a lot… But what exactly do people mean when they say listen to your body? And more practically HOW??? Learning to listen to your body is all about becoming more aware about how you are feeling and the changes that happen as you exercise (like how you breath and move). But vitally it is about knowing when to stop Physical activity, resting periods, proper diet, and enough sleep are all essential things to look into, but first you need to start being much more aware of how you are feeling before, during and after exercise. You also need to get some external input to complete the picture as to what is appropriate for you. You could ask your doctor about the following:

• How many days or minutes of cardio should you do?
• How many days of muscle or resistance?
• How many days of rest?

Know your limits and increase your activity slowly.

Personal Trainers and Gyms

If you are exercising with a Personal Trainer, ensure that they are appropriately certified, insured, and knowledgeable. Check out the gym you want to join before you sign-up and look over its equipment. You may not know what all (or much) of it does, but you will have a sense of the variety of equipment, space, and cleanliness.

I suggest you take note of the following as you are shown round:

• Does the gym look uncluttered, clean, and well ventilated?
• Do the machines up to date and can someone point out the safety features?
• Have a look in the changing rooms! The state of a gym’s changing rooms is often a good clue to their focus on maintaining a great environment

Know the Machines

When exercising in a gym or using machines, do not start using them until you are familiar with a machine or piece of equipment, such as:

• How do you use it?
• What key areas of your body or muscles does this machine target?
• How do you start and stop the machine?
• What are appropriate settings to start with?
• What are the safety points for using it?

Remember

The critical thing to remember is to enjoy your physical activity, whatever you choose to do. If you start to feel uncomfortable or experience any discomfort or pain while exercising, stop what you are doing immediately. Improving your fitness is not a competition and should not be rushed, so take it slowly, one step at a time, and SMILE.