Learn How to Build Muscle

How to Get Your Body Started on Exercising

Starting an exercise routine can be hard on your body. Fortunately, you can take a few simple steps to get your body ready for intense weight lifting and cardiovascular exercise. Follow these tips and you’ll be ready to start an exercise program in no time.

When first starting an exercise program, especially if you haven’t been active in a log time, your body will be quite sore. You can avoid this by warming up, cooling down, eating properly, and getting the adequate amount of rest and recovery.

These few things can make a world of different when you first start exercising. In the next few paragraphs, I’ll discuss each one and tell you how to implement them into your exercise program effectively.

Warming up has been proven to reduce muscle building injuries and soreness by hundred of scientific studies. It is crucial that a beginner warm up before doing any weight lifting or cardio routine. Because your body is not used to this type of activity, it will be easier for you to sprain, strain, or tear ligaments and muscles if you don’t warm up properly.

A proper warm up will consist of 10-15 minutes of light cardio work (bike, walk, jog, elliptical), and dynamic and static stretching. Dynamic stretching involves moving your body and loosening up the muscles. This can be accomplished by doing exercises like high knees, butt kicks, jumping jacks, and arm circles. Static stretching is performed by stretching the muscle while stationary.

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You can do this by sitting on the ground and stretching your hamstrings or groin, or hold your ankle against the back of your thigh to stretch your quadriceps. Whatever exercises you do, be sure that you feel fully warmed up and ready to go.

After your exercise routine, you need to cool down. This give your body an opportunity to reduce blood pressure and breathing rate at a slow pace. Gradually slowing down your body will help avoid potential injuries. Along with a cool down, you need to make sure you get enough rest and recovery after your workout.

This means that if you are incredibly sore the next day, you probably shouldn’t work that muscle group again. Be patient - you will most definitely be sore when you first start a new exercise regime, but as your body gets used to it and you get enough recovery you will be able to work out longer and harder than at first.

The last important thing you need to know when you first start exercising is that you need to eat properly for your body to recover and rebuild the muscles. Eating properly means getting complex carbohydrates, heart healthy fats, and protein from good sources. You should be getting at least 1 gram of protein per pound of lean body mass. Getting enough protein is crucial as it will help you feel less sore and rebuild the muscle fibers so you can workout sooner.

Following these simple muscle building tips will ensure that your body is ready for a new exercise routine. Don’t worry if it takes a while to get into it, being consistent with your training is the best way to see results and get your body accustomed to working out.

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