Summer is here and the talk of beach bodies is in full swing. Maybe you are panicking, because exercise was neglected this winter due to a busy schedule or loss of hope. The good part is there is always a solution. But it takes time, discipline, and perseverance.
If you have not worked out in a while and have lost that base, there are a few ways to slowly work back into that feel good vibrant you. If you want to be healthy again, you do not need to overwork yourself every day. In fact, if you do so most likely you will lose any enjoyment you may get out of it and quit altogether. Begin to brainstorm now the best time for you to exercise and stick to it. This is crucial, because true fitness is the result of commitment, which means planning and diligence must be in the equation.
There are actually two keys to unlocking the door to being in shape:
The 1st: strength
The 2nd: cardiovascular fitness
(Stretching before and after should also be included to prevent injury and tightness)
There are a few things to remember when starting from the bottom when it comes to your fitness. Do not expect to see results right away. It takes time to get into a set routine and become toned, don’t stress yourself. Simply be faithful in your workout schedule and time will bring you results. Also, when running, be sure that you pace yourself. Stopping to rest (especially around hills) throughout your run counteracts the purpose. Start with 1 mile, 2 miles and work your way up. I would also suggest changing your route frequently to reduce boredom.
Cardio
- Running is a great form of cardio. It is very good for your heart and lungs.
- Interestingly enough, running also helps people feels revitalized and less fatigued.
- When running every day, your body will release a substantial amount of endorphins which creates a good feeling during and after exercise.
- Running can be frustrating when you begin, but a mile or two every other day is a good start.
- Once you have developed a routine, you can work yourself up to more miles.
*Also keep in mind: Working out does not give you the excuse to eat more junk food (if you are trying to lose weight, this idea has to be out of your head).
Strength
Depending on the kind of shape you want to be in, there are a lot of ways to lift. If you have not been up with your fitness then I would highly suggest working on your core strength. It is not smart to just jump in and start pumping out curls when your core is weak. The core is what is used in everything and is your base. When you strengthen your core, a lot of times you are working your arms and legs too. Do not underestimate what you can do with just your body weight. Planks, push-ups, sit-ups, crunches, superman, bridges, segmental rotations are all great core exercises that can be done simply with your weight.
*Note: Do not buy into the six pack abs epidemic and only strengthen your abs. If you want your abs strong, then make sure you are strengthening your back too. Think of it this way, do you want your left arm stronger than your right? Strong abs and a weak back will lead to posture problems and increase your risk of injury.
If nothing else, remember…commitment will lead you to the success of good fitness. Start small, and work up. Set goals for yourself that are attainable, but will push you. You could start now, when is there a better time?
Photo Credit: Flickr/stroopsmma
