Top tips on where and how to make a start.
If you are starting to train for whatever reason it is always a daunting task in kicking off proceedings, especially if you haven’t embarked on such an endeavour before. Here are a few tips that may help overcome some of those barriers or worries you have in getting going
1. Do something fun that you like – we often get caught up with what everyone else is doing, your friends, work colleagues or people on social media. Number one top tip is forget what they are doing and make sure you are doing something for yourself which you enjoy. If every man and their dog are at the gym or out running but you couldn’t think of anything worse, then don’t put yourself through it. Do some gardening, walk with a friend, play tennis, swim with the kids. There is nothing more motivating than engaging in something you want to do and that you like. If you want to do it but don’t like it yet, or not sure that you will like it try to make it as enjoyable as possible via the next two steps.
2. Start off slow – there is no need for self-punishment, why kill yourself going out the blocks guns blazing for a couple weeks or a month to then be totally derailed by an injury (due to the fact you went hell for leather), life getting in the way (as it ALWAYS will) or just losing interest, you know what they say: too much of a good thing. Plan what you can realistically do each week, when and how it will fit into your life with wriggle room for the unexpected to crop up. Start off easy, give your ego a bit of a self massage by accomplishing the first couple of sessions, 1st week or two, feeling good and not walking like John Wayne 24hrs after your 1st outing with unbearable DOMS. This will reinforce your motivation and adherence due to the above, enjoyment. Slow and steady wins the race. Habits aren't formed over night and if you miss a session or two then its not the end of the world, look at why you’ve missed it and try to better plan for that hiccup in the future. General rule of thumb is those inexperienced in resistance exercise I would recommend 1 -2 x a week, 15-20 reps, 1-2 sets at Body weight or weights perceived to be 50-60% effort of 6-8 big movements like squats. Those that want to run and have never run before start walking 2-3x a week and once this is easy add hills. Those that have run before then the couch to 5 km app is great to get you back into the swing of things. Overall, just be sensible and realistic… which leads to my next tip
3. Be realistic – Rome wasn’t built in a day! If you were active previously but now recovering from an operation, giving birth, stress/depression or just been unmotivated or too busy to exercise then embrace the process and don’t kid yourself it is going to happen over night. Its hard recovering/ getting back into activity/ exercise so be realistic with what you can achieve and if anything make easy goals that you can build up some momentum. Be in it for the long run and try to get support from others, rope in a friend to walk with or to join a new sport club with, learn karate together. Don’t expect too much from your body, too soon. The body will adapt to what you are asking it to do but that takes time and consistency so you have to realise this and be patient.
Overall, the key is to make it Fun (see tip 1), Start off slow (see tip 2) and be Realistic (see tip 3). If you follow these simple tips then you have a better chance at succeeding but if you want some more help or guidance then please get in touch. I can provide personal training and specific strength and conditioning for those engaging in sports and for those that are recovering from an injury/operation. I have experience in this field, working closely with a collection of great physios, osteopaths and other primary health care providers. Don’t waste more time in thinking about it, putting it off, take control and put thoughts into action and get in touch.