Fit man doing cardio exercise

So you’ve decided to do fitness. That’s a great decision. The next question is what to do and how to start doing them. We are going to talk about fitness basics.

Deciding on what fitness techniques to start with can be challenging but we are here to make it easy for you.

START WITH THESE 10 THINGS FIRST

1. Set out your fitness goals

 What do you plan to achieve, what duration are you planning to achieve these goals. Examples are; setting out to lose 25 pounds/11kgs in 6 months, having a great body a year from now, being healthy. Whatever it might be, there must be a purpose for wanting to be fit. This is what will keep you going when you feel like quitting.

2. Wake up early

 The best time to do fitness is in the morning when you feel refreshed and energized. This might not be convenient for some if you wake up early to go to work. Well, you can wake up earlier, say at 6 a.m in the morning. Set your alarm clock to this time.
Early in the morning is the best time to do fitness as this is when you feel like doing anything in general.

3. Do stretching exercises

 Stretch yourself first. Get a fitness or a yoga mat for your convenience.

Some stretching exercises you can do are in the image below

stretches 300x198 300x198 - Fitness Basics, Start with These 10 Things First

4. Start jogging

 Jogging is an ideal weight-loss exercise that helps you burn calories at a high rate. It can be done on a treadmill or classically outside.

jogging 300x200 300x200 - Fitness Basics, Start with These 10 Things First

5. Start doing push-ups

body exercise fitness 176782 1 300x201 - Fitness Basics, Start with These 10 Things First

Push-ups on its own have several advantages which include:

  • improving your core strength
  • enhancing your cardiovascular system
  • increasing your whole body muscle mass
  • improving your posture
  • protecting your shoulders from injury
  • preventing lower back injuries

Doing push-ups might be challenging at first. Don’t try to start big with push-ups, this might make you tired throughout the rest of the day. You can start with as little as three or five. Then try to improve over time. Let’s say you start with five this week, try to do seven the next week, 10 after two weeks and so on. Very soon you will reach a plateau say 40 and that’s Okay. So far you are persistent with it, you will get results.

6. Start doing sit-ups
Dynamic Yoga Situps for a Fast Ab Workout 1 300x201 - Fitness Basics, Start with These 10 Things First

This helps to strengthen and firm up the abs muscle, or the “six-pack” muscle. This alone won’t help to reduce the amount of fat in your tummy. It’s necessary to combine this with a healthy diet and high-intensity exercises such as jogging, running, cycling and swimming to reduce abdominal fat.

Same as with push-ups start small and with time improve on the amount you do per workout session.

7. Drink water frequently

 Our body is composed of about 60% water. Drinking enough water helps boost our metabolism, energize our muscles, cleanse our body of waste and act as an appetite suppressant. This is of vital importance when trying to lose weight.

8. Get enough sleep

 Our body grows when we sleep. This means that enough sleep will give the body enough time to grow into the kind of shape we want it to. Sleep is very vital. Growth hormone is released when we sleep.

9. Eat healthily

Eating healthy can be difficult. You can start by reducing the amount of junk food you eat, replacing sugary drinks with water and eating fruits frequently.

Try to eat at a specific time of the day. For example, breakfast at 8 a.m, not later than 10 a.m, Lunch at 2 p.m, not later than 4 p.m, dinner at 8 p.m not later than 10 p.m. This will train your body metabolism, improve digestion and avoid eating excess calories.

Avoid eating late night snacks as much as possible as this is not ideal for you and will only give you excess calories. The body metabolizes food slower at night than during the day.

10. Be consistent

Consistency is key. Do it enough and eventually, you will start seeing results. You can decide to do fitness every day, 2 or 3 times a week, every two days or as you wish. Don’t overdo it. You should have a time frame for fitness, for example, 15 minutes every day, 30 minutes every two days.

You don’t have to start with all of these. Start with whichever is convenient for you and as time goes on, you can add more and more fitness regimen into your schedule.


Dr Klas

Dr Klas aka Dr Emmanuel Adeniran is a medical doctor, a health educator, and a fitness enthusiast who has been into fitness for more than five years. He is willing to share his knowledge and experience with you.

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