Starting a fitness routine or even embarking on a new one can be a little daunting. It's hard to know where to start when there is so much choice and advice out there. Never fear, we've broken it down for you so taking the first few steps is easy and also motivating enough to keep wanting more.
Knowing where you start
It’s important to evaluate your current fitness level before launching into any new activity. This can help you achieve results faster, reduce risk of injury, but also help understand your health and your body. It can be useful to visit your doctor to assess any health concerns beforehand, especially if you are aged 45 and older.
The next step is setting goals. By doing this, you develop a clear vision of what you what to achieve and how you’re going to do it. Are you training for a fun run? Or perhaps you want to keep up with the kids? Goals need to be clear and realistic.
Slow and steady
No matter what your starting fitness level, you should always start slow. Going too hard and too fast will leave you tired, sore or even injured. Having small wins along the way also builds confidence and motivation to continue a routine, so before you know it exercising becomes a habit.
If you're following an exercise program or subscribed to a YouTube channel, you may come across these common fitness terms used widely in the industry.
Usually a set of exercises performed with a light intensity in order to warm the muscles and prepare them for more vigorous activity. During a warm up, the blood flow increases to the muscles and therefore warms them. It’s also a good idea to include some light stretching.
Also known as cardiovascular fitness. These are exercises that elevate the heart rate and are considered more strenuous. Examples like running, cycling, swimming.
This aims to strength and condition the muscles. Usually focuses on one or a small group of muscles at any one time. Lifting weights or Whole Body Vibration are used for resistance training.
Repetition or “rep”
This describes the number of times an exercise is repeated. For example, if you successfully lifted a weight 10 times during an exercise, then that is considered 10 reps.
Maximum heart rate
Based on the person's age. An estimate of a person's maximum age-related heart rate can be obtained by subtracting the person's age from 220.
As the name suggests, this is the opposite to the warm up. Performed at the end of your workout, it aims to slowly bring down your core body temperature as well as heart rate to a normal level. This could involve walking on the treadmill and/or stretching.