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Set clear workout goals, and start with some basic exercises. It is recommended that you start with a full-body strength training program, performed 2 or 3 times per week, or with a core training program (such as upper / lower body). Objectives must be specific and measurable. Write down some long-term goals and develop short-term goals that will help you achieve them. Day after day, week after week, you can achieve these goals. Progress will become addictive! It will help you take notes on how you exercise and eat each day or each week. This can help you easily plan and measure your progress.
Getting proper nutrition and rest are other key components of any successful fitness program.
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It is possible to prepare healthy meals inexpensively, using staple foods such as beans and rice. There are plenty of “budget recipes” online that are easy to make, like salads, bowls, and quick healthy snacks. Check the price per ounce for each ingredient if possible and find out what is in your budget. Of course, feel free to modify the recipes based on personal taste and/or any food sensitivities you may have. Gradually replace processed foods with a variety of affordable whole foods.
recovery time
It is important to take at least one day off from training each week. Physical activity that isn’t too strenuous, such as walking or stretching, is still good on days off. Schedule a delay week after every 4-6 weeks, or more frequently if needed, to recover and rebuild. You can use one or more deload protocols or just take a week of “active rest”. Either way, focus on mobility work and remedial methods.
Deload protocols include but are not limited to: less volume (sets/reps), lower repetitions (training days per week), lower intensity (retreats of any kind), and less variety (fewer exercises).
Active Rest: Ideas include, but are not limited to, playing your favorite sports, taking a yoga class, light walking, and yard work or housework. If you are in good physical shape and are used to heavy workloads, you can increase your training to 6 days a week while still doing gymnastics. Of course, in this case it is very important to pay attention to your body. Get enough sleep and good nutrition.
General tips for exercise
Always make sure you warm up properly.
Wear comfortable athletic shoes and clothes. Some forms of exercise will require specific clothing. Bring an exercise towel with you if needed, and stay hydrated, especially when exercising outside in hot weather.
Safety Precautions – Include, but are not limited to, sunscreen or insect repellent spray, have emergency contact information with you at all times, check the safety of the training area, practice situational awareness, adapt training habits and adapt exercise to weather.
During Workouts – 1) Active rest between sets and between exercises. Walk around the exercise area and/or do light stretches to keep your blood circulating and your muscles loose. 2) Breathe deeply during the exercise and take breaks when needed. 3) Don’t stress over pain or signs of overtraining.
Designate an area in your home for exercise. It can be as simple as a floor space! Also check local parks and recreation departments, if you want to train outside. Look online for local fitness groups or classes. Also, rec departments often have a wide variety of activities to choose from. Some churches offer free coaching classes.
Options for finding cheap or free exercise equipment include: browsing Craigslist, checking out groups of free stuff on Facebook, or signing up for Freecycle and asking around.
Some ideas for when you’re plateauing: tone down the intensity and focus on form, perform set-pieces, change up exercises or other variables in your workout
Warm up tips
Warming up properly prevents injury, provides you with energy for your workout, and improves muscle flexibility. Start with an exercise that gets your heart rate up and gets your blood flowing, to warm up for stretching and training. Ideas include brisk walking, cardio, skipping rope, small-area exercises, and light gymnastics. Next, perform rotations for the joints, such as a shoulder rotation. This helps lubricate your joints with synovial fluid and increase blood flow to your muscles.
Start stretching after rotating the joint. Stretching only to a mild to moderate degree of discomfort. Pain is a sign that something is wrong or that you are overstretching. Gradually increase your range of motion and balance. Try to stretch as many muscles and joints as possible before you work out, or whenever you feel comfortable. However, if time is short, then at least stretch the parts of the body that you will be working on. After stretching, perform warm-up sets, then adjust your work. Also, stretch gently after each exercise.
Pillows are recommended for comfort and to mitigate certain stretches. Folded towels and pillows work very well. You can also use yoga straps, blocks, and/or supports if you have any already, but it’s not strictly necessary.
Ideas for cardio include brisk walking, jogging, high-intensity interval training, and small-area exercises done at a fast pace. Some ideas for small space exercises: animal moves (such as bear crawls and bunny hops), “mountain climbers,” skipping rope, running in place, jumping jacks, agility exercises, and agility drills that can be done in a small space. You can use small space exercises to focus more on agility, movement, cardio, or a combination of both.
Lifestyle advice
Eat a variety of whole foods
Avoid empty calories
Take your time to read the labels on the products
Take a B12 or Super B-Complex supplement daily
Try walking and/or stretching every day
No major changes need to be made all at once; Small changes add up day by day. Shake things up every now and then to boost motivation
Keep long-term goals in mind – consistency is key
Set aside time each week to relax and be mindful