Fitness Tips for Beginner Athletes: Get Out There, Start Now, and Keep it Up!

‍As a beginner athlete, you’ll probably experience some challenges and frustrations on the road to getting into shape. You might even give up at some point. However, almost everyone who sticks with it, in the long run, will succeed. Why?

Because becoming a fit individual is not only about learning the right training techniques or practicing them over and over again: It’s also about finding an activity that you love so much that it doesn’t feel like work. Athletics can be intimidating for beginners because we don’t immediately know what we’re doing or how to do it correctly.

If this sounds like you, don’t worry – here are some useful tips to get you started as an amateur athlete!

Take the First Step

You might not yet be ready to join a fitness class or start training for a certain sport, but you can take the first step to become a more active person! The easiest way to become more active is to start walking more. Walk to the grocery store, to work, to the bus station, and so on, and your fitness journey has already begun. You can also start with strength-based exercises at home, such as push-ups, pull-ups, crunches, and squats.

Walking is a great way to ease into fitness and make sure that you’re not doing too much, too soon and getting hurt. Furthermore, walking can be done anywhere, anytime, and with anyone – all it takes is a pair of shoes!

Start With Small Goals

As you begin your fitness journey, you’ll no doubt have big, long-term goals about being fit, healthy, and happy. It’s important, though, that you don’t let these goals blind you to the smaller steps you’ll need to take to get there.

For example, if your goal is to run a 5k, you don’t need to start with a 5k right away. Instead, you might begin with a goal to run one mile every week – starting with small goals will help ease you into the whole process and help you avoid getting discouraged. In the long run, these small goals will add up to something great.

Dress for Comfort

While you can’t control what your genes are, you can control what you wear when you’re exercising. Avoid loose clothing that could trip you up and any footwear that could cause you issues. You may also want to invest in some sports underwear to avoid “chafing” (irritation from friction) – this is especially important for women, who might need a different type of underwear for sports than for everyday wear.

At the same time, though, don’t wear too much clothing, as overheating can be just as bad as being too cold. Be mindful of the temperature, find a balance that works for you, and dress in a way that feels comfortable.

Strength is key

Weight training is one of the best activities you can do to become fit. It helps you build strength, improve posture, and lose weight. Most sports include some form of strength training, and it’s one of the best ways to improve your overall fitness. You don’t need to spend hours at the gym, either – about 2-3 sessions per week will do the trick!

When you’re just starting, it’s important to start with relatively light weights and focus on your form. By focusing on your form first, you’ll be able to lift more weight over time. You’ll also be less likely to get hurt!

Do Strength Training

As mentioned above, strength training is an essential part of fitness. It’s usually best to combine strength training with cardio to get the best results. So, if you’re wanting to become more fit, you should incorporate strength training into your weekly fitness routine. You can do this by lifting weights at the gym, using resistance bands, or by doing exercises at home.

By lifting weights, you’ll build more lean muscle mass and help your body burn more calories, even when you’re not exercising. It’s important to note that it can take up to eight weeks before you start seeing results. Be patient and don’t give up!

Get Out of Your Comfort Zone

You might be tempted to start with easy exercises and to stick with the same ones over and over again. However, it’s important to push yourself out of your comfort zone, too – especially if you’re serious about getting fit. The best way to stay fit is to change up your exercise routine and push yourself to do new and challenging things.

You might want to try a new sport or activity, or you might want to sign up for a difficult class at the gym. Furthermore, don’t be afraid to try new exercises – mix up your routine and challenge yourself to get better and better!

Eat and Drink for Fuel

Eating a healthy, well-balanced diet will help you in many ways – including when you’re exercising. A healthy diet will give you energy, improve your mood and sleep, and help you avoid getting sick. Furthermore, it will help you maintain a healthy weight and avoid becoming unfit. Let’s take a look at some important nutrients that help athletes perform better:

  • Carbohydrates: Your brain and muscles love carbs – they’re an essential part of a healthy diet! You should ingest about 50-60% of your daily calories from carbohydrates, which can be found in food such as rice, pasta, veggies, and fruit.
  • Protein: Protein is also an essential part of a healthy diet – it’s important for building muscle, as well as helping with metabolism and mood. You should ingest about 15-20% of your daily calories from protein, which is found in foods like eggs, fish, tofu, and beans.
  • Fats: Fats are also an important part of a healthy diet – you should ingest about 20-30% of your daily calories from healthy fats, which are found in foods like avocados, nuts, and salmon.
  • Make sure you’re getting enough of these nutrients to maintain good health and to help you perform better during workouts.

Mix Things Up

As you progress with your fitness journey, you may notice that you’re getting bored of your routine. You might find that your exercise sessions are no longer motivating, or you might even be regressing in your progress. In this case, it’s important to mix things up!

Mix up your exercise routine with new equipment, new activities, and new goals. You might want to try new types of cardio, such as swimming, biking, rowing, or indoor cycling. You can also try different types of strength-based exercises, such as kettlebells, sandbags, medicine balls, or TRX suspension straps.

Furthermore, make sure to change the way you do things. If you always jog at the same time of day, try doing it at a different time or on a different day. If you always lift with a friend, try exercising alone for a change.

Drink Enough Water

Your body needs water for just about everything – from regulating your temperature to cleaning toxins out of your system. It also plays a major role in athletic performance: exercise causes your body to lose a significant amount of water, so it’s important to drink enough before, during, and after any exercise.

It’s recommended that you drink 8-10 cups of water every day – but this number will increase if you’re experiencing hot or humid weather, or if you exercise often. A major part of fitness is being healthy – which means you should be drinking enough water to maintain a good balance of vitamins and minerals in your body.

This way, you’ll be ready to get active and perform at your best!

Don’t give up!

Finally, don’t give up! Even though you may feel like quitting during your fitness journey, don’t let yourself slip back into bad habits. Instead, take some time to reflect on what isn’t working, and figure out how to fix it.

For example, if you’re struggling to fit in time for exercise, try setting alarms or creating schedules to remind you to get moving. Practice patience and perseverance, and you’ll get there eventually!

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