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20th February 2019

Exercise Tips for Beginners

Keen to start exercising but not sure where to start? We’ve got your back! We asked our fitness ambassador, Ellie Baker, for some exercise tips for beginners, from how to begin to how to stay motivated.

How would you recommend starting an exercise programme for someone who is nervous or unsure?

First of all, you want to have an idea on what you wish to improve on, whether it be getting slimmer in general, or toning up certain muscle groups. If you are too nervous to sign up to your local gym there are many exercise workout routines that can target exactly what you’re looking to improve on online, so you can workout in the comfort of your own home! YouTube is great for this!

What are things to look out for if you’re starting to exercise for the first time, or the first time in a while? 

Make sure that you don’t overdo it on your first session back. You want to be consistent with your training; if this the first day back and you overexert yourself by training  really hard you will experience a lot of muscle fatigue (DOMS – delayed onset muscle soreness), which will make you very achey for your next session, affecting your consistency in training. So you want to work at a sustainable pace for your first few sessions until your body gets used to the new load and then you can increase the intensity as you get fitter and stronger.

Are there any specific types of sport or exercises that you would recommend?

Running can be extremely beneficial. It is brilliant for weight loss and releases feel-good endorphins. Running is great not only for your health but it is also very efficient as you don’t have to drive to a gym, you can simply leave from your house, run for your set amount of time and then be back home and getting on with the rest of your day.

What benefits will you feel straight away, and what will you have to work a bit longer for? 

The benefits you will feel straight away will be your feel-good endorphins. When we exercise we release hormones that make us feel good about ourselves. When you start exercising there is also a great sense of accomplishment, so it’s very good for creating a positive mindset. It is different for everyone but your physical benefits tend to show a little later, as you need to be consistent with training and exercise for it to show physically. One run isn’t going to get you to your goal weight but after a couple of weeks you will see the difference in your body! 

What other lifestyle adaptations could be made to help stay on track?

Cutting down on junk food can really help you see a difference in your body quicker. It’s good to have a treat every now and then but you don’t want to make it an every day habit. To lose weight you need to be in a calorie deficit so if you’re overindulging, you may find yourself at a standstill with your weight loss.

How do you recommend staying motivated – even if you’re not seeing results straight away?

Set small goals each week and tick them off when you achieve them. Goal setting can can help you stay motivated as you can see your progress, small goals help you stay on track towards your big goals. Also you need to have a ‘why’, so why are you exercising? Then every time you’re struggling you need to think of your ‘why’ and get it done! 

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