Key Recommendations for Starting Your Exercise Routine from Scratch

Starting an exercise routine from scratch can seem overwhelming, especially if you haven’t been very physically active in the past. However, with the right guidance and a positive mindset, you can make this process manageable and, most importantly, enjoyable. Here’s a step-by-step guide to kickstart your journey toward a healthier and more active life.

1. Set Your Goals (1)

Before you begin, it’s crucial to clarify what you want to achieve with your new exercise routine. Do you want to lose weight, build muscle, improve cardiovascular health, or simply feel more active and energetic? Defining your goals will help you stay motivated and design an exercise plan tailored to your needs.

2. Consult a Health Professional (1)

If you’ve been inactive for a while, have health issues, or are unsure where to start, it’s a good idea to talk to a doctor or health professional. They can provide an initial assessment and advise you on any precautions you should take.

3. Start Slow and Progress Gradually

It’s tempting to dive into an intense routine, but this can lead to injuries and burnout. Begin with low-intensity activities like walking, swimming, or cycling. The key is to gradually increase the intensity and duration of your exercises. For instance, if you start with walking, try increasing the time and speed of your walks each week.

4. Design a Balanced Exercise Plan (2)

A complete exercise routine should include three types of activities:

  • Cardiovascular Exercise: Activities like running, cycling, swimming, or aerobic classes that raise your heart rate and improve cardiovascular health.
  • Strength Training: Exercises that strengthen your muscles, such as weight lifting, resistance band exercises, or calisthenics (bodyweight exercises).
  • Flexibility and Stretching: Yoga, Pilates, or simply daily stretching to improve flexibility and prevent injuries.

5. Maintain Consistency

Consistency is key to seeing results. Try to exercise at least 3-4 times a week, and be sure to include rest days to allow your body to recover. Creating a workout schedule and committing to it will help you develop the habit.

6. Listen to Your Body

It’s normal to feel some muscle soreness when you start exercising, but it’s important to differentiate between normal pain and signs of a potential injury. If you experience sharp or persistent pain, it’s better to rest and, if necessary, consult a health professional.

7. Stay Motivated

Motivation can fluctuate, so it’s helpful to find ways to keep it high. Here are some suggestions:

  • Vary Your Routine: Trying different types of exercises can keep things interesting and prevent boredom.
  • Find a Workout Buddy: Exercising with a friend can be fun and provides mutual accountability.

  • Set Short-Term Goals: In addition to your long-term goals, set small, achievable goals to keep yourself motivated.

8. Maintain a Balanced Diet (1)

A balanced and nutritious diet is essential to support your new active lifestyle. Make sure to consume enough protein for muscle repair, carbohydrates for energy, and healthy fats. Don’t forget to stay properly hydrated.

9. Be Patient and Enjoy the Process

Change doesn’t happen overnight. Be patient with yourself and enjoy the process of improving your health and fitness. Remember that every effort counts and that, over time, you’ll see the fruits of your labor.

Starting an exercise routine from scratch can be challenging, but with proper planning and a positive attitude, you can do it. Follow these steps, adjust your plan as needed, and enjoy the journey toward a more active and healthier life.

Sources:
(1)  https://mejorconsalud.as.com/empezar-a-hacer-ejercicio-en-casa/
(2) https://medlineplus.gov/spanish/ency/patientinstructions/000891.htm

Leave a Reply

Your email address will not be published. Required fields are marked *

LIGANDROL

•Commercial name LIGANDROL
•Active Principle: Lgd-4033
•Concentration: 5 mg/tab.
•Presentation and quantity: 1 envelope, 100 tab.

Description: Ligandrol, also known as LGD-4033, is a pharmaceutical-grade compound used in the healthcare and fitness industry. It belongs to a class of drugs called selective androgen receptor modulators (SARMs). Ligandrol has been designed to mimic the effects of testosterone in the body, specifically in muscles and bones, in order to promote muscle growth and increase strength.

See certificate of analysis

Winstrol

•Commercial name: WINSTROL
•Active Principle: Stanozolol
•Concentration: 10 mg/tab.
• Presentation and quantity: 1 envelope, 100 tab.

Description: Winstrol, also known as stanozolol, is a pharmaceutical-grade compound used in human medicine. It belongs to the class of anabolic androgenic steroids and is primarily used to treat hormonal disorders and promote muscle growth in specific cases. Stanozolol has anabolic properties, meaning it helps increase protein synthesis in muscle cells, which can lead to increased muscle mass and improved physical strength.

See certificate of analysis

ARIMIDEX

 

•Commercial name: Anastrozole
•Active Principle: Anastrozole
•Concentration: 1 mg/tab.
•Presentation and quantity: 1 envelope, 50 tab.

Description: Arimidex, whose active ingredient is anastrozole, is a pharmaceutical-grade medication used for human consumption. It belongs to the class of drugs known as aromatase inhibitors. It is primarily used in the treatment of breast cancer in postmenopausal women, as it works by reducing estrogen levels in the body. Anastrozole works by inhibiting the aromatase enzyme, responsible for the conversion of androgens into estrogens, which in turn can decrease the growth of estrogen-dependent tumors.

See certificate of analysis

DIANABOL

 

•Commercial name: DIANABOL
•Active Principle: Methandrostenolone
•Concentration: 10 mg/tab.
•Presentation and quantity: 2 envelopes, 100 tab.

Description: Dianabol, also known as methandrostenolone, is a pharmaceutical-grade compound used for human consumption. It belongs to the class of drugs known as anabolic androgenic steroids. It is primarily used in the medical field to treat specific conditions such as testosterone deficiency and certain forms of anemia. Dianabol works by increasing nitrogen retention in muscle tissues, resulting in increased protein synthesis and muscle mass and strength gains.

See certificate of analysis

CLENBUTEROL

•Commercial name: CLENBUTEROL
•Active principle:
•Concentration: 40 mcg/tab.
•Presentation and quantity: 1 envelope, 100 tab.

Description: Clenbuterol is a pharmaceutical-grade compound used for human consumption. It belongs to the class of drugs known as beta-2 adrenergic agonists. While its primary indication is the treatment of respiratory diseases, such as asthma, it has also been used in the fitness and bodybuilding industry due to its stimulating and fat-burning properties. Clenbuterol works by dilating the bronchioles and improving respiratory function, as well as increasing metabolism and thermogenesis to promote weight loss.

See certificate of analysis

CYTOMEL

•Commercial name: CYTOMEL
•Active Principle: Liothyronine sodium
•Concentration: 25 mcg/tab.
•Presentation and quantity: 1 envelope, 100 tab.

Description: Cytomel, whose active ingredient is liothyronine sodium, is a pharmaceutical-grade medication used for human consumption. It belongs to the class of drugs known as synthetic thyroid hormones. It is primarily used in the treatment of thyroid disorders, such as hypothyroidism, where there is insufficient production of thyroid hormones. Liothyronine sodium, being a synthetic form of the T3 thyroid hormone, helps replenish adequate levels of thyroid hormones in the body and regulate metabolism.

See certificate of analysis

OSTARINE

 

Description: Ostarine, also known as MK-2866, is a pharmaceutical-grade compound used for human consumption. It belongs to the class of drugs known as selective androgen receptor modulators (SARMs). Ostarine has been designed to mimic the effects of testosterone in the body, specifically in muscles and bones, to promote muscle growth and enhance strength. It is commonly used in the fitness and bodybuilding industry as a supplement to improve athletic performance and body composition.

Description: Ligandrol, also known as LGD-4033, is a pharmaceutical-grade compound used in the healthcare and fitness industry. It belongs to a class of drugs called selective androgen receptor modulators (SARMs). Ligandrol has been designed to mimic the effects of testosterone in the body, specifically in muscles and bones, in order to promote muscle growth and increase strength.

See certificate of analysis

ANADROL

 

•Commercial name: ANADROL
•Active Principle: Oxymetholone
•Concentration: 50 mg/tab.
•Presentation and quantity: 1 envelope, 100 tab.

Description: Anadrol, whose active ingredient is oxymetholone, is a pharmaceutical-grade medication used for human consumption. It belongs to the class of drugs known as anabolic androgenic steroids. It is primarily used in the treatment of certain types of anemia, where there is a decrease in red blood cell production. Oxymetholone works by stimulating red blood cell production and promoting nitrogen retention, which can enhance endurance and physical performance.

See certificate of analysis

ANAVAR

 

•Commercial name: ANAVAR
•Active Principle: Oxandrolone
•Concentration: 10 mg/tab.
•Presentation and quantity: 1 envelope, 100 tab.

Description: Anavar, whose active ingredient is oxandrolone, is a pharmaceutical-grade medication used for human consumption. It belongs to the class of drugs known as anabolic androgenic steroids. It is primarily used in the treatment of certain medical conditions, such as involuntary weight loss due to chronic illnesses, severe burns recovery, and specific hormonal disorders. Oxandrolone works by increasing protein synthesis in the body, which can help promote muscle growth and improve strength.

See certificate of analysis