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Pindara Private Hospital Magazine - Issue Two

Nutrition & Fitness The Beginner’s Guide to Exercise Ok, so the good news is you ’ve decided it ’s time to ma ke a healthy change and you ’ve committed to beginning an exercise program . The bad news is you have no clue what you ’re doing . If this sounds li ke you , read on and find out how to get going . Fabio Dos Reis, personal trainer at Prolife Fitness, shares his top tips for getting into the swing of regular exercise. 1. Es tablish Your Motive and Find Your Motivation The first thing you should do is write down your reasons for wanting to make a healthy change. Everyone has their own reasons for wanting to get healthy and fit, from improving a health complication to wanting to be more active with their kids, or simply just looking good. These reasons are your motive - the very essence of why you should achieve your goal, and ultimately, your motivation. 2. Get the Right Advice It’s important to consult your doctor before you start any exercise program or diet. You should make sure your foundation is in working order by getting a full physical and blood test. Then, find a personal trainer and make an appointment for a consultation. Most trainers will give you a free consultation and help you figure out what your fitness level is, and the right way to start a program or diet. 3. Start Slow, Start Smart Set achievable goals and timelines. Many beginners make the mistake of doing too much when they first start out. If you haven’t worked out in a while, or ever, start with a basic program and training schedule. You want your body to have a nice transition into your new lifestyle. 4. Master the Basics Too often, I see people doing complex exercises incorrectly, which can lead to serious long term injury. This is because they haven’t mastered, or even been shown, the basic root exercise for the complex movement. For example, before you throw burpees into your program, make sure you can perform squats and pushups with perfect form. 5. Chart Your Progress Stay motivated using a ‘fitness report card’. Whether it’s weighing yourself on the scale, measuring your waist or simply benchmarking physical achievements, you should always track your progress. Choose what aspects are important to you and have an easy-to-use template or method for tracking. 6. Fuel Yourself Right To increase your chances of succeeding, you need to ensure you are fuelling your body right. Look at how much you are exercising, and ensure you are getting the right amount of energy from a good range of whole foods for adequate nutrients. Make sure you do your own research as well as seeking professional advice, and be wary of diet fads. 7. Beat the Plateau Don’t get caught in a plateau state. If you find you are not enjoying your regime or if you have hit a wall with results, change things up! Keep your body guessing: throw in a full body workout, attend a fitness boot camp session, try a boxing class, or switch from running to swimming. There are endless ways to keep exercise interesting. pm pindaramagazine.com.au Pindara Magazine 75


Pindara Private Hospital Magazine - Issue Two
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