If you are starting a new workout regimen, there are a few things to be mindful of:
- You’re not a teenager anymore. You might be excited to start working out and see quick results, but you need to start off slow. Starting with a workout you did 10, 20, 30 years ago, may not be wise, especially if you are deconditioned. It will only lead to a higher risk of injury or illness.
- Your body will change when you challenge it, not when you punish it. You only need a small amount of exercise and effort to start producing a change in your body. If you train too hard, too fast, you risk injury or illness, as your muscles will have difficulty recovering from the intensity of the workout.
- Exercising incorrectly is worse that not exercising at all. Improper form with an exercise and/or starting with too many repetitions or sets can place increased stress on the muscles and joints, setting you up for injury.
- Good nutrition and adequate rest are essential to seeing change. Hydrating well before, during, and after exercise, getting adequate sleep, as well as eating properly – discuss with a medical professional – can help reduce the severity of muscle soreness and help the body rebuild, repair, and recover from the workout sessions so you see the results you are looking for.
- Steam and sauna rooms can help with workout recovery. Heat therapy has been shown to increase growth hormone, important for muscle repair and fat metabolism, speeds recovery time from workouts and detoxifies the body.
- Getting in shape is a marathon, not a sprint. Just as we do not gain weight and get out of shape overnight, we cannot expect to lose weight and get fit overnight. Enlist the help of a certified trainer in the beginning, if needed, but start slowly and be safe. The results will come to the diligent.