Categories
Starting
Set clear exercise goals and start with some basic exercises. It is recommended to start with a full body strength training program, done 2-3 times per week, or a basic split workout (such as upper/lower). Objectives should be specific and measurable. Write down some long-term goals and develop short-term goals that will help you achieve them. Day by day, week by week, you can achieve these goals. Progress will become addictive! It will help to take notes on how your exercise and nutrition are going each day or each week. This can help you chart your progress and measure it easily.
Getting proper nutrition and rest are the other main components of any successful fitness program.
Nutrition
It is possible to prepare healthy meals very cheaply, using basic foods such as beans and rice. There are many “cheap recipes” online that are easy to prepare, such as quick and healthy salads, bowls, and snacks. Check the price per ounce of each ingredient if possible and find out which one is in your budget. Of course, feel free to modify the recipes based on your personal tastes and/or any food allergies you may have. Gradually replace processed foods with a variety of affordable whole foods.
Recovery time
It is important to take at least one day off from training each week. Physical activity that isn’t too demanding, such as walking or stretching, is also fine on days off. Schedule a download week after every 4-6 weeks, or more often if needed, to recover and rebuild. You can use one or more offloading protocols or just take a week of “active rest.” In either case, focus on mobility work and therapeutic modalities.
Unloading protocols include, but are not necessarily limited to: less volume (sets/reps), less frequency (training days per week), less intensity (regressions of any kind), less variety (less exercises)
Active Rest: Ideas include, but are not limited to, impromptu games of your favorite athletic sport, taking a yoga class, taking a short walk, and doing yard work or housework. If you are physically fit and used to a heavy workload, you can train up to 6 days a week while still playing an athletic sport. Of course, in this case, it is even more important to pay attention to your body. Get enough sleep and have quality nutrition.
General Training Tips
Always make sure to heat properly.
Wear sneakers and comfortable clothes. Some forms of exercise will require certain clothing. Carry an exercise towel with you if needed, and stay hydrated, especially when exercising outside in hot weather.
Safety Precautions – These include, but are not limited to, sunscreen or insect repellant spray, having emergency contact information with you at all times, checking the safety of the training area, practicing situational awareness, adapting training habits, and adapting your training to the weather.
During workouts – 1) Active rest between sets and between exercises. Walk around your workout area and/or do light stretches to keep your circulation active and your muscles relaxed. 2) Take deep breaths during exercise and take breaks to stretch when needed. 3) Don’t push through pain or signs of overtraining.
Designate an area in your home to exercise. It can be as simple as floor space! Also check your local parks and recreation departments if you want to train outdoors. Look online for local fitness groups or classes. Also, recreation departments often have a variety of activities to choose from. Some churches offer free exercise classes.
Options for finding cheap or free exercise equipment include: searching Craigslist, checking out free stuff groups on Facebook, or signing up for Freecycle and asking.
Some ideas for when you hit a plateau: lighten the intensity and focus on form, do plateau-breaking workouts, change exercises or other variables in a workout
warming tips
Proper warm-up prevents injuries, gives you energy for training, and improves muscle elasticity. Start with an exercise that gets your heart rate up and your blood flowing, to warm up for stretching and training. Ideas include brisk walking, cardio, jumping rope, small space exercises, and light calisthenics. Next, perform joint rotations, such as shoulder rolls. This helps lubricate the joints with synovial fluid and increases blood flow to the muscles.
Start stretching after joint rotations. Stretch only for mild to moderate discomfort. Pain is a sign that something is wrong or that you are overstretching. Gradually increase your range of motion and balance. Try to stretch as many muscles and joints as you can before a workout, or whenever you feel up to it. However, if the time is short, at least stretch the body parts you will be working on. After stretching, do your warm-up sets and then your work sets. Also, stretch lightly after each workout.
The use of cushions is recommended for greater comfort and to facilitate certain stretches. Folded towels and pillows work great. You can also use yoga straps, blocks, and/or bolsters if you already have some, but these are not strictly necessary.
Ideas for cardio include brisk walking, jogging, high-intensity interval training, and small space exercises done at a fast pace. Some ideas for exercises in small spaces: animal movements (like crawling like a bear and bunny hops), “mountain climbers”, jumping rope, running in place, jumping jacks, burpees and agility exercises that can be done in a small space. You can use small space drills to focus more on agility, mobility, cardio, or a combination.
lifestyle tips
Eat a variety of whole foods
Avoid empty calories
Take the time to read product labels.
Take a B12 supplement or Super B-Complex daily
Try to walk and/or stretch every day.
Big changes don’t have to be done all at once; Small changes from day to day add up Shake things up from time to time to increase motivation
Keep long-term goals in mind – consistency is key
Allow time each week to relax and be mindful
