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How To Start Working Out When You Don’t Know What You’re Doing

How To Start Working Out When You Don’t Know What You’re Doing

What do you do when you’re trying to start a new workout routine?

Maybe you’ve been training your entire life and just want a new exercise to keep things fresh. Or maybe you’re getting started with exercise for the first time and don’t know how to start working out. Either way, starting a new training routine is something we all deal with from time to time.

For example, I recently added sprint training to my workout routine. There’s just one problem: I’ve never done sprint training before.

In this post, I’ll outline the strategies I used to get started with a new workout routine and how you can use them to kickstart your own training.

Decide what you want to be good at doing.

I’ve written previously about how important a sense of purpose can be, and that holds true for exercise and training as well.

The more specific you are about what you want to become good at doing, the easier it is for you to train for success. In my case, I want to become good at 400m sprints. That’s a clear goal and it helps provide direction to me in the process.

If you’re confused about how to start working out, then make a decision. It doesn’t even have to be the “best” decision. Just choose something that you want to become good at doing and start moving in that direction. There will be plenty of time for adjustments and optimization later.

Ask someone who has been there.

In the beginning, I had no idea what a typical sprint workout even looked like.

How did I find out? I asked people who did know. Don’t be afraid to reach out and ask questions. Everybody is a beginner at some point. The people around you are your greatest assets.

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I went to my strength and conditioning coach from college, my old teammates who had done sprint training, and a friend who ran track competitively. I asked each of them for suggestions and programs for 400m sprint training and for general sprinting tips.

My hope was that by asking five different people instead of just one, I would get a more well-rounded view. As expected, everyone pointed me towards different programs and routines.

While all of this different information might seem conflicting and confusing at first, it’s important for the next step.

Get the main idea, skip the details.

This is where most people give up and never get going with their new routine (don’t worry—it’s happened to me as well).

Fitness is one of the worst industries if you’re looking for clear advice. It seems like everyone has a different way of doing things and they are all convinced that their way is the only way.

As a result, it’s easy to stress out over the details of a new workout routine. Should I do 5 sets or 6 sets? Program A says I should rest for 90 seconds, but Program B says I should rest for 60 seconds. This website says to work out on Monday, Wednesday, and Friday, but my friend did it on Tuesday and Thursday. Which one is right?

Let’s all take a deep breath.

Here’s a little knowledge bomb for you: the details don’t matter in the beginning.

You’ll have plenty of time to figure out technique, rest periods, volume, training schedules, yada yada yada. When you’re starting a new workout routine, the only thing that matters is getting started. Get the main idea, stick to the schedule, and the details will begin to fall into place.

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Here’s how I did it with my sprint training:

I read each of the resources and workout programs that my friends sent me. Then, I wrote down the common ideas from each program.

Here’s what they looked like:

  • run sprints that range from 200m to 500m
  • rest for 2 or 3 minutes between sets
  • run between 3 to 6 sprints per workout
  • do sprint workouts 2 or 3 times per week

Did I leave out a lot of details? Yes. But with the main ideas above, I could go to the track and get my first sprint workout done.

And in the beginning that’s the real goal: make it as simple as possible to get started.

Go slow.

Most of the time when we decide to start a new workout routine it’s because we’re motivated to do it. It’s great to have motivation, but as I’ve mentioned before, it can be a double-edged sword.

Why? First, because motivation fluctuates. This means you can’t rely on it. That’s why you want to build good habits instead of getting motivated.

But secondly, motivation can fool you into biting off more than you can chew (I wrote about why this is an issue, and how to avoid it, here).

In the beginning, you want to start slow. Remember, the goal is to get in the habit of doing the workouts, not to do intense workouts.

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Here’s how I started with my sprints:

The first workout, I did 3 sprints of 200m at 50% intensity. It was easy and slow. I was simply trying to get my body used to running again.

The second workout, I did 2 sprints of 400m with 3 minutes rest in between. Again, this wasn’t a particularly taxing workout.

In the beginning, you want the workouts to be easy. This is true for the first 3 or 4 weeks. Your only goal is to stick to the schedule and build the capacity to do the workout. Performance doesn’t matter.

It seems like this is the exact opposite of what most people do. The typical approach is to go from sitting on your couch to doing P90X for six days every week. With a switch like that, it’s no wonder that most people give up after a week.

Don’t miss workouts.

If I could summarize everything I’ve learned in 10 years of strength training, it would come down to these three words: don’t miss workouts.

If we’re being honest with ourselves, here’s what our workout calendar usually looks like:

  • Workout consistently for a month or two.
  • Get sick. Miss multiple workouts. Spend the next month getting back in shape.
  • Workout consistently for a month or two.
  • Schedule changes. Life gets crazy. Miss multiple workouts. Spend the next month getting back in shape.
  • Workout consistently for a month or two.
  • Travel. Vacation. Time off. Miss multiple workouts. Spend the next month getting back in shape.

And on and on.

Now, there’s nothing wrong with your schedule changing or taking vacation, but you need to have a system to make it as easy as possible to get back on track. This is especially true when you’re just getting started with a new workout routine.

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When I started my pushup routine, I managed to get 17 consecutive workouts in before I missed a day. And I got right back on track after that one day off. In total, I did 93 pushup workouts over the course of 8 months.

The individual impact of each workout has been very small, but the cumulative impact of sticking to that schedule has been huge. (I’ve doubled the amount of pushups that I can do.) And it all comes down to not missing workouts.

I’m planning on applying this same strategy to my sprint workouts and I suggest you do the same.

Pick an exercise and get started.

There are more exercises in the world than I care to count, but I think you can list the important ones on two hands.

  • Clean and Jerk
  • Snatch
  • Squat
  • Deadlift
  • Bench Press
  • Pushups
  • Pullups
  • Sprints

Pick one that you would like to be good at and get started.

Remember, you don’t need to worry about the details in the beginning. Just get the main idea, start slow, and don’t miss workouts.

And now if you’ll excuse me, it’s time to hit the track.

This article was originally published on JamesClear.com.

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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