If you haven’t been running for a while, you probably wonder where to start. Should you follow a specific plan or hire a trainer? How many sessions per week? Which running accessory is the right one for you? The best coaches compound scientific education and decades of experiences to adjust an extensive knowledge to a particular athlete. There is no magical formula and each person should be considered absolutely unique.
Since you do not have access to the best coaches, the two biggest pieces of advice are to listen to your body and beware motivation bursts that end up in injuries.
What is important to focus on are:
Your first work-out of the week is the most important. The second and third help you progress. The 4th and 5th maximizes your potential. A five-day workout plan is what you need to aim for to gain fitness.
If anything, spend your entire work-out doing cardio. Gradually add strength-based exercises and only do speed or maximal effort workloads when your body is sufficiently adaptable to such aggressive stimulations. A healthy and active lifestyle is not about forcing or overdoing it – your first goals are to have fun and get moving.
Cardio workouts should always be a part of your fitness routine. They optimize the circulatory and pulmonary system and make your heart stronger. When doing cardio, your heart rate determines the type of work you are submitting yourself to. You can calculate your target heart rate online and use it as a guideline for a good cardio workout.
What can you do as a cardio exercise? Lots of options:
Strength workouts are designed to reinforce your musculoskeletal structure: your muscles, ligaments, tendon, joints, and bones. A strong structure means better protection against injuries and the ability to support enhanced workloads. The exercises you can do to improve your strength are:
Exercising is amazing, but overdoing it always produces negative effects on your body. That’s why you need to include rest days in your workout routine. During rest days, your muscles recover and overcompensate from the exercise you’ve done. Rest days can include stretching, swimming or a bit of yoga. Rest days will have an amazing effect on your body so be sure to let it rest and recover.
Comments will be approved before showing up.
XS/S = from 26 to 31 in. M/L/XL = from 31 to 40 in