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Tips for Getting Started with your Exercise Routine

If you are feeling like Spring is finally galvanizing your fitness – here are a few tips from Mark Clarke from Trainsmart to get you going!

Remember – that even the fitness sportsmen can be unhealthy – over training and not having the right diet can sap energy and dampen performance.  Get in touch with us to find out more about Optimum Sports performance.

By Mark Clarke from www.trainsmart.com

If you’re reading this, then you’re interested in losing weight, improving your health or both. Exercise doesn’t have to hurt or be something to be afraid of. Honestly, a little bit is better than nothing at all. Here are some of the tips which I personally use myself:

  1. Don’t be scared. If you’re just starting or have had a log lay-off due to illness or injury, your mind is the most powerful obstacle to overcome. Take the plunge and you’ll be amazed how much you enjoy it.
  2. The hardest 5 minutes is getting out the front door. Once you’ve committed to do something, there’s always the excuse that you’re too tired or it’s too cold, wet or windy to go out. Once you commit and close the door behind you, that’s 90% of the hard work done!
  3. The weather is too bad to do anything. There’s no such thing as bad weather – only bad clothing. Whether you’re cycling, walking or jogging, wear the right gear and make it an enjoyable experience. If you’re cold, wet and miserable when you’re doing it, you’re unlikely to do it again.
  4. Consistency. A little each day is better than a big splurge at the week-end. 30 min walking every day is far easier to fit into your life than trying to find 3.5 hours on Sunday. View it as part of your daily routine.
  5. How long should I exercise for? There’s no right or wrong answer. For easy/moderate intensity exercise, you can’t really do too much. Try for 20-30 min each day and see how it goes. If you feel good, add a little bit on the session each day.
  6. Will it hurt? Probably, if you do it too hard … however, if you keep the intensity low, you won’t have any muscle soreness. A good tip is if you can breathe through your nose when exercising, you’re doing it fairly easy. One added benefit is that the majority of your energy is coming from burning fat at this intensity and the longer you go, the more fat you burn.
  7. How should I start? If you’re new to exercise, begin with a walk-jog-run programme.
    1. Week 1: walk 3 min, jog 1 min x5 = 20 min total & 5 min jogging total
    2. Week 2: walk 2 min, jog 1 min x7 = 21 min total & 7 min jogging total
    3. Week 3: walk 1 min, jog 1 min x10 = 20 min total & 10 min jogging
    4. Week 4: walk 2 min, jog 1 min, run 1 min x5 = 20 min total, 5 min jogging & 5 min running

As you get strioger and fitter, increase the number of repetitions so you exercise for 30-40 min.

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