How to get started with exercise

July 6, 2021

Do you want to start working out, or get back into your fitness routine after a break? Are you lacking the right motivation to work out to get going?

Tips to get started
Myths about training

Tips to get started with your fitness routine

Train together with others

Training with others makes it easier to get to the gym. It can feel more challenging to skip a workout when you have an appointment with a friend or others. It can also be extra motivating and fun when you have someone to work out with.

Home Workouts

Working out at home provides more flexibility. For some, it can be a bit more challenging to get to the gym, and the distance can feel daunting. For others, it may be uncomfortable to train with many others around. Home workouts can be a good approach to establishing a workout routine that works for you. You don't need many machines to achieve a good workout; you can use your imagination and furniture as tools. There are also some companies or personal trainers that offer online workouts either on their websites or YouTube, so you can easily follow the sessions from your living room.

Learn to love running

Running is one of the best and easiest forms of exercise, and a fantastic way to get in shape. If you want to escape everyday stress and noise, listen to music or a podcast, and feel the wind or simply experience nature - this is a perfect form of training. There's nothing stopping you from combining this with a friend or partner - take a little run-date or just help motivate each other!

Getting started with running isn't a complicated task since the hardest part is actually getting started. It requires minimal equipment, you can start running as soon as you're outside your door, and it doesn't require you to have advanced gadgets like GPS watches, complicated training programs, or any courses on how you should run.

To elaborate on the last point, there are a few things you should actually have for running. Not to mention good shoes and appropriate clothing, it's really important to make a plan for yourself, possibly with running partner(s). The plan should strengthen motivation, provide encouragement, and make you excited for the next time!

Initially, it’s okay to just determine how often you want to set aside time for running, and a 30-minute session is perfect, but gradually build on how much and how fast over time. And feel free to include variation in the locations you run in. If you run in your local area, see if you can get out into the forest or find a trail.

Last but not least, set goals. Motivation can often be closely tied to a specific goal. Keep it simple, but ensure they are realistic, measurable, and time-bound. As mentioned earlier, 30 minutes is a perfect start. Try to set a goal where you continuously try to run for 30 minutes and aim to achieve it within a certain timeframe.

Relevant articles about running:

Create a training program

A training program can be a helpful tool for planning your workouts while logging your performance. This can be both motivating to look back on, but also make the training experience more exciting. You often feel more secure if you have a plan for what will happen, and this function serves as a workout journal. It may be easier to carry out the workout if you know what to expect. A lack of plan can lead to a poor workout, especially if you haven't trained much before.

Take pictures along the way so you can easily look back on your progress. For many, it can be very motivating to see their own improvements. The results can be more visible than you think, so it can be motivating to compare the pictures after some time.

Get a personal trainer

For some, having a personal trainer can make it easier to get to training. For many, it can be more binding than exercising with a friend. Such a fixed appointment can be crucial and what it takes to actually maintain the training. This can be useful whether you struggle with motivation or if you're unsure what exercises to perform to achieve the results you want. A personal trainer can ensure you get a training program tailored to you, and there's less risk of injury or strain. For some, just a few hours with a personal trainer is enough to get started with training.

Find inspiration on social media

Social media makes it easier for you to find inspiration for various exercises that can be performed both at the gym and with home workouts. Many influencers create excellent and descriptive sessions, post videos of the execution of exercises. This is a useful tool if you are unsure how to perform an exercise in practice, or if you hesitate to try things out during training. This can help you feel more confident with the equipment or exercises at the gym.

P.S.: Save the videos you want to use so you can easily find them again!

We post workout sessions and hacks both on our Instagram and our YouTube channel.

Buy new workout gear

New workout gear can provide motivation and open the door for other exercises you can do both at home and in the gym. One type of workout equipment that can be used for many exercises is a workout band. These are a fantastic addition to your workout as there are three strength levels; light, medium, and hard. Furthermore, they're easy to take with you, offering many possibilities. A practical gym bag for storing the essentials for your workouts can be found here.

Buy new workout clothes

New workout clothes can give a real motivation boost. Feeling good during workouts is important for performing well and feeling confident at the gym. Choose clothes you feel good in, and you can find our selection here.

Workout clothes not only improve performance during a workout but can truly motivate you to get started. If you feel good and comfortable, you also gain a positive mindset contributing to the energy you put into reaching your goals. We have everything you need to complete your workout outfit. Check out our selection of matching workout sets here.

A matching workout set in trendy design is currently very popular. With a high-waist leggings, you can wear a sports bra as the top. If you prefer another top, we surely have something you will be happy with. Our leggings are non-transparent and squat-proof, fitting well at the waist so you can feel comfortable during your workout.

Make sure to have good running shoes

Good running shoes can be crucial for performing and maximizing your efforts during a workout. We have developed running shoes that match recognized Hoka in terms of cushioning. The shoes are perfect for running both on a treadmill and in the outdoors. You can find our Endorphin Rx1 Running Shoes here! Check out our running shoes suitable for both training and work.

Myths about training

There is a lot of misinformation, and you hear many strange things when it comes to training and health. It can be difficult to distinguish between what is fact and what is fiction. Here you will find clarifications of the myths often heard about training.

One burns more fat with low-intensity training

This may hold some truth. Although one burns a smaller percentage of fat and a higher percentage of carbohydrates during high-intensity training, the total number of calories burned is higher. When the body has depleted carbohydrates, it "attacks" the fat. You burn a higher proportion of fat at low intensity, but the total matters a lot. You also have a slightly higher calorie burn after high-intensity workouts.

You can spot reduce by training certain body parts

It's not true that you can get a six-pack by only doing sit-ups. You need to train the rest of your body too to see noticeable effects. The fat layer around your abdomen won't disappear just by doing abdominal exercises. It's not beneficial to focus solely on one muscle group at a time; instead, work all of them if you want to see visible results.

Soreness the next day means the workout was good

There's no evidence that muscles won't benefit from training even if you don't feel sore. Therefore, it's not necessary to have a goal of being sore after a workout.

Running burns as many calories as cycling

Running burns more calories than cycling, provided that the effort and load are equal. Running requires constant exertion and provides no "breaks" during the activity. You more frequently get breaks while cycling, such as during downhill segments where less energy is needed.

Running requires muscle work in both the upper and lower body, while cycling only requires the lower body. This leads to a lower total energy expenditure.

Running places greater strain since you are training with your body weight. The bike helps support your body weight.

Stretching after training to avoid soreness

Stretching increases flexibility, which improves coordination and helps prevent injuries, but there is no evidence that stretching helps with soreness. Soreness occurs when you expose your body to unfamiliar stress, and it may be better to start slowly and gradually increase the load.

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