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Go out and get fit: A beginners guide to exercise

Go out and get fit: A beginners guide to exercise

Staying fit and getting regular exercise is everyone's wish. Making it into a routine and habit-forming is a massive challenge for most people. The amount of available information can be overwhelming if you are just getting started. If you are considering starting to exercise and don't know how to do it, this article is for you. Consider the points below before beginning a workout routine if you are new to it.

Check your health status

Consult your doctor or healthcare provider before starting, which is even more critical for those considering high-intensity workouts. If you can access a personal trainer, work with your trainer to know your limitations and make an exercise plan that suits your needs.

Set realistic and achievable goals

Create a plan that has achievable steps and goals. Starting with small, simple, achievable goals may increase your chances of success and keep your motivation high every step of the way.

Make it a habit

Sticking to an exercise routine is a significant component of fitness goals. Once it becomes a habit, doing it becomes second nature. Make sure to allocate a specific time each day or week and ensure it is scheduled for the day. Also, a peer group doing similar exercises would help you stick to the schedule.


It is a usual tendency for most people to skip the warm-up and go straight to the treadmill to prove their worth on their first gym visit. But it is critical to warm up before your workout. A good warm-up can help improve your flexibility and reduce soreness after your workout. It can also help prevent injuries and improve your performance. Start your warm-up with light-intensity aerobic movements like walking, arm swings, leg kicks, and walking lunges.


Cooling down is as important as warming up. It helps your body return to its normal breathing patterns and could even reduce the chance of muscle soreness. Light walking after an aerobic exercise at a reduced speed until your breathing and heart rate slow down is a good idea. Stretching can also be part of the cooldown exercise. 

Lifestyle choices

No matter how hard you work out, you can't outrun an unhealthy lifestyle. Regular working out is only part of the fitness equation. It is crucial to eat a well-balanced nutritious diet. Make sure to keep yourself hydrated during the day and while working out. Keep a tab on alcohol and junk food intake. Sleep quality can impact your exercises, so getting 7-8 hours of sleep is crucial.

Where to work out?

You have plenty of choices to work out. You can work out in an open space with fresh air, opt for a gym with high-end fitness equipment, or opt for working in the comfort of your home. It is a personal choice; each one has its pros and cons.

Going to a gym will give access to a wide variety of equipment and classes by the instructor. You can also opt for group workout sessions at the gym, and there is an excellent social aspect to the gym. On the other hand, working out on your own at your home or a park nearby saves a lot of time commuting, etc. Choose what works best for you that suits your lifestyle.

Common types of exercise

Aerobics / cardio

These exercises are strenuous enough to temporarily speed up your breathing and heart rate—running, cycling, walking, swimming, and dancing fall in this category. The core of any fitness program needs to include some form of continuous movement.

Strength training

Certain specific sets of exercises are done to strengthen each muscle group. These exercises help improve muscle power and strength. Examples include weightlifting, plyometrics, push-ups and resistance training.

High-intensity interval training (HIIT)

HIIT takes your cardio to another level and is a great way to lose weight. This exercise includes repetitions of short bursts of high-intensity activity followed by short rest periods. It is a high-intensity, short-duration type that produces serious growth hormone spikes and other benefits. As you are using this high-intensity, short-duration exercise, you will not be doing much of it. So it's a quick workout that takes less time for those busy people.


Flexibility exercises help muscle recovery, maintain range of motion, and prevent injuries. Yoga and individual muscle stretch movements come under these exercises.

Boot camps

These fitness camps are designed to build strength and fitness through various exercises. These are time-based high-intensity circuit exercise regimes that combine aerobic and resistance exercises. These physical camps are conducted mainly by gyms, personal trainers, and other organizations. The activities and format are based on aspects of fitness training used in the military, and the trainers may be formal military personnel.

Balance and stability

These kinds of exercises are designed to improve body coordination and strengthen muscles. Examples include Pilates, tai chi poses, and core-strengthening exercises. These can also be performed while balancing on one leg. If you want to try and experience this type of training, try balancing on one leg while brushing your teeth!


These exercises are usually performed without gym equipment using a large muscle group. These are done at a medium aerobic pace, using body weight rather than other equipment. You use many repetitions of each move to help build muscle at the same time and improve the length of the exercise. Examples include lunges, sit-ups, push-ups and pull-ups.

Keep it simple and stick to the fundamentals 

Exercise helps you maintain optimal body weight. Muscle mass boosts mental health, helps you sleep better, and keeps high energy levels. Regular exercise elevates your heart rate, increases blood flow to the body and brain, and reduces cognitive decline risk.

Bottom line

Kickstarting a new exercise routine can be a daunting task and challenging. However, having achievable objectives can motivate you to maintain a fitness program in the long run.

Make working out a habit and have fun while doing it. Try and mix up activities while sticking to your exercise schedule. Working out with friends or a group can help maintain accountability and motivate you to keep your exercise routine.

Do not be too hard on yourself; start slowly, gradually build up your fitness level, and give enough rest to your body from time to time to recover. Maintain a healthy lifestyle and regularly check with your healthcare provider to monitor your health.

Additionally, take nutritional supplements to deal with nutritional deficiencies, improve metabolism, and improve general well-being. Try Benefic nutrition products, especially Apple Cider Vinegar Chocolate Bites, to improve metabolism and digestive health and burn fat efficiently.

Go ahead and get fit!

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