Training Tips: The Beginner Workout

Beginner Workout Rules
by Will Praht
Thinking of starting a new workout program? Have you never worked out before or has it been a long time since your last steady workout program? Here are a few tips to help you transition into a comfortable workout zone:

1.Consult a Physician
Especially if you haven't worked out in a while or if you have any continual health problems. With the help of your physician you can set up parameters for your levels of participation. If you have heart or other health problems you may want to monitor your progress on a weekly or monthly basis with your health care provider until you are comfortable in your new regime.
2. Rome Wasn't Built in a Day
Remember you aren't the same person you were when you last participated in workouts. If you've never worked out before, forget about what everyone else is doing around you and develop according to your abilities, whatever they may be, now. Be realistic about your goals and start with a reasonable program made to build your progress as you go. You may only be able to do short physical programs, take more rest between sets, or try smaller doses of movements and gradually increase with time and repetitions.
3.Let the Engine Warm-up
Don't just jump in and expect to be able to perform. Do a little treadmill, bike or elliptical work to get your heart rate elevated and get blood pumping to your muscles. Remember start slow on these to and work up. Stretching is another good way to prepare your body for the work ahead. After workouts, stretching is a great way to work out some of the muscle tension. When finished level off your workout slowly to insure proper return to normal body functions. Abrupt stops can increase the possibility of soreness and pain due to lactic acid buildup in the muscles, so reduce your workout rate and acclimate your body to the end of your workout.
4.Water for Growth
Your body consists of high levels of water. Naturally as you work out you increase the amount of dehydration that normally goes on in the body, thus it is extremely important to consume water as you work. Try to keep water handy, sipping as needed. Try to avoid getting to the feeling of being parched where you gulp water down rather than sip. This is a sign that you have already depleted much of the water reserves in your muscle and should be averted. Daily recommended requirement for water intake are normally 8 t0 10 8oz. cups of water even without working out. Make sure you get your water, drink it before, during and after all workout programs.
5. Turn Your Radar On
Don't just start working out and wait to crash to finish your workout. Monitor your bodies signs and adjust your workout accordingly. Check out your heart rate, your breathing pattern, energy level and pay attention to your body parts, such as physical discomfort?
If you are having trouble catching your breath and you have unwarranted muscle soreness these could be warnings that you are working at a level higher than what you can handle (over exertion). Be honest with yourself in these assessments when you make them.
If at any time you begin to feel pain or tightness in your chest, or you feel light headed or faint, stop what you are doing immediately. Take note of everything surrounding the incident and talk to your physician or health care provider before attempting again.
6. Synchronize Your Body with your Equipment
Whatever your choice of workout make sure it fits your goals. Pick machinery you feel comfortable on and can achieve the goals you have set for yourself. If running is your game, make sure you get the proper foot ware for your feet and find comfortable loose fitting running gear that is appropriate for the environment you are running in. Whatever the sport or workout regiment, get the right gear to swing the odds in your favor for a successful fulfilment of your goals.
7. Don't Get in a Rut
One of the biggest problems people fall into in workout programs is the compulsion to repeat the same workouts over and over every time we workout. Be aware of this and keep your workout fresh by doing something different on a regular basis. Don't be afraid to shake it up a little and add a new wrinkle or change the order of your workout around a little. Maybe if your running instead of a constant pace try a walk, run scenario to raise and lower your heart rate instead of one steady pace for a change. Experiment and have fun with your workouts.
8.Treat Yourself to Something New
Expanding on the previous thought, let's take it one step farther. Try other activities occasionally to generate new benefits to your body. Good workout programs that are the healthiest for you, vary activities to increase the health benefits. Try some sort of mixture of aerobic and Resistance training activities to maximize the benefits of exercise.
Go for a hike, rock climb or ride a bike, join a aerobic class or run for aerobics. Try hydraulics, free weight training, isometric training or band workouts for resistance training. Whatever your choices have fun and experiment you will enjoy your workout times more and look forward to the new experiences.
9. Reward Achievement
Set goals and when you reach them reward yourself, in your own way, with whatever you feel you deserve for your accomplishment. Maybe you want to put the reward on paper before you get there to have a carrot to dangle in front of yourself, in order to achieve your goal.
As you travel along your journey, give yourself smaller rewards don't be a slave driver to yourself, this will defeat your desire to achieve your goals.
10. Positive Mental Flow
Re-enforce the positives of your workout and keep yourself in a good mental state. Always talk in a positive manner when addressing your workout. Once you start seeing it as a chore rather than a positive re-enforcement to your goals, it will be hard to complete or even make time for your workouts. Don't dwell on negative set-backs, they occur in everything we do, continue forward and turn them into a positive.

Hopefully if you keep these tips in mind you will develop a strong and beneficial workout program which will satisfy your fitness goals. Work hard, stay positive, be smart about what you do , and most importantly have fun and revel in your accomplishments.