Our fitness experts were asked to create a list of simple dos and donts that every newbie should follow. We say Bravo to those who made the healthy choice to start working out and get up from your couch. Congratulations! You’ve taken your first step to a better mind, body, and spirit.

You will have a number of doubts and questions in your mind… how long should you exercise? Does it matter if I work out every day? We have compiled this list of basic tips to get you started. Apply these simple dos and donts to your exercise regimen and you will have a wonderful start.

1. How Easy Is It?

Experts recommend that beginners start by doing at least 30 minute sessions, 2/3 times per week. From there, you can gradually increase the intensity. Easy Does It! is a better option than a daily tough regimen. Begin with cardio training for 30 minutes 2/3 of the time and weight lifting once per week. This should be done for at least two months, until it becomes a part of daily life.

2. Stretch and Warm up

Warm up your body first. Warm up your muscles by doing basic exercises. You will be able to perform at your best and avoid injuries.

3. Do not repeat the same set of exercises

Many beginners make this mistake. Don’t do the same exercises each day. Do not stick to the same routine every day. Exercise aerobically, anaerobically and with flexibility.

Exercise that requires oxygen is called aerobic exercise. This type of exercise has traditionally been thought of as cardio exercise. Examples include running on a treadmill and cycling. Anaerobic exercises are short, intense workouts that require glucose. Anaerobic exercises include sprinting and strength training.

4. Weight training

Beginners can train anywhere, even at home, with basic bodyweight exercises. With just an exercise band, you can start exercising at home. You can find excellent YouTube videos that show basic band exercises. You can choose from the best-rated YouTube videos and simply follow them.

The dumbbell is another excellent way to begin basic weight lifting. Dumbbells are less intimidating than barbells for newbies. The added challenge of stabilizing dumbbells makes them a good choice for beginners. They also make it easy to identify muscle imbalances. Barbells are the best option for anyone who wants to begin weight training at a higher intensity. This is a great option if your main goal is to build strength. You can progress quickly and clearly with barbells, adding small weight increments each week.

You should give your body enough time to recover

Periodically take a rest. No pain, no gain. If you feel your body is hurting in the beginning stages of working out, then you’re on the right path. Don’t push yourself too hard and don’t give your body enough time to recover and heal. Avoid taking painkillers as these only mask pain. Let your body heal naturally.

You will never recover if you don’t give your body the time it needs to repair and heal. If you feel sore from a work-out, it’s ok (until the pain is too intense). Avoid taking painkillers, as they can cause harm to the body and mask your pain. Allow yourself to recover naturally.