In today’s world, many young women are showing interest in fitness, either for a healthier lifestyle or for achieving toned muscles. However, when it comes to getting started, many feel lost. They may have read numerous books and watched countless videos but still struggle to make progress or stay consistent.
Drawing from the experiences of friends and colleagues who have successfully maintained their fitness routines, here are some practical tips on how to begin and stick with a systematic fitness regimen. This guide is particularly aimed at fitness beginners and those who struggle to stay consistent. Experienced fitness enthusiasts can skip this section as they have already surpassed this stage.
How to Begin Fitness
The most common challenges faced by beginners include:
- Not knowing what types of workouts exist or how to perform them.
- Knowing some fitness theories and methods, even trying them out, but failing to stick with them.
Some individuals might know specific exercises like eight bicep exercises, the technical points of high-bar squats, or the optimal heart rate range for fat loss. However, these detailed pieces of knowledge can be dry, and neither muscle gain nor fat loss happens overnight.
When something is both boring and doesn’t show immediate results, it’s easy to give up. For beginners, the key is to start moving and keep going, gradually finding a training method that suits them.
Clarify Your Fitness Goals
Common fitness goals include fat loss and body shaping (muscle building), which correspond to aerobic and anaerobic exercises. If you want to burn more calories within a certain time, improve cardiovascular health, or lower your body fat percentage, aerobic exercises are more suitable. Examples include jogging, swimming, aerobics, elliptical machines, cycling, and various HIIT workouts.
If you aim to become stronger, achieve better muscle definition, or tighten your skin, strength training is more appropriate. In practice, there’s often an overlap between aerobic and anaerobic exercises, so you may engage in both during your routine.
Start with What You Enjoy
Many people understand their fitness goals and know whether to focus on aerobic or anaerobic exercises but find it hard to stay consistent. The key isn’t to force yourself but to find a form of exercise you enjoy. Here are some examples:
- Running and stair climbing: Simple and don’t require specific locations.
- Home workouts: Follow along with apps or videos for aerobics, yoga, or HIIT.
- Gym equipment: Use ellipticals, rowing machines, etc.
- Fitness games: Try games like Ring Fit Adventure on the Nintendo Switch.
There are also many group classes available, such as Les Mills and Insanity, and popular workout influencers like Pamela Reif. Experiment with different activities until you find one you enjoy. For example, Procast initially tried dance but found he preferred BodyCombat classes.
Once you find an enjoyable activity, you’ll naturally want to improve, leading you to seek specialized training methods.
Seek Professional Guidance
If possible, hiring a personal trainer is the fastest way to receive targeted guidance. Trainers will assess your goals (e.g., muscle building, fat loss, posture improvement) and create a personalized plan. Some gyms offer small group classes, which can be more affordable while still providing individual attention.
While not mandatory, professional guidance can help avoid common pitfalls and accelerate your progress.
Enhance Performance with Specialized Training
For most sports, core strength and stability are crucial for good performance. While it might seem boring to do planks and core exercises without understanding their purpose, after engaging in an enjoyable activity for a while, you’ll naturally want to improve. This is where specialized training becomes important.
Common Concerns Addressed
Here are answers to some common questions among fitness beginners:
- Is more always better? No, start slowly and gradually increase intensity. Overexertion can lead to injuries and health issues.
- Do I need both aerobic and anaerobic exercises? Depending on your goal, focus on one but incorporate elements of the other for balanced development.
- Can I target fat loss in specific areas? Unfortunately, spot reduction isn’t possible. Genetics play a significant role in where fat is lost first.
- Will I accidentally build too much muscle? It’s unlikely, especially for women due to hormonal differences. Building noticeable muscle requires significant effort and proper nutrition.
- Should I stop if my muscles feel sore? Mild soreness is normal and should subside within a few days. Only stop if you experience severe discomfort.
- Can I exercise during menstruation? It depends on your symptoms. Avoid intense abdominal exercises and adjust intensity as needed.
By addressing these concerns and focusing on enjoyable activities, you can start and maintain a successful fitness journey.
