The Ultimate Fitness Guide For Beginners
If you’re reading this, you must be considering to start exercising. If so, you’ve taken an initiative to improve and develop your mind and body. If you ever want a magic pill, exercise is an excellent option. Regular exercise can literally assist you in avoiding certain diseases such as heart disease, some types of cancer, arthritis, and depression.
Undoubtedly, regular exercising can assist most people in cutting down weight and looking more toned. To enjoy the benefits, however, you have to maintain consistency. Although following a strict regimen and spending a great deal of time in the gym would surely reap the benefits, this is not a necessity. You could get the results from many different levels and forms of exercise. With just a little increase in physical activity, you’ll end up feeling better and enhancing weight loss.
There are numerous exercise options out there, such as biking, gardening, dancing, walking, etc. The crucial thing is to go for activities that you enjoy. But how much exercise is enough? It’s recommended that you have a minimum of 30 minutes doing moderate-intensity physical activity.
We’ve compiled this fitness guide for beginners to assist you in understanding everything you need to know about proper exercising. The article includes some common terminologies used with exercising, a few sample workouts, and some advice on which home equipment you could use. The intensity of a particular exercise is determined by checking your pulse or heart rate during the physical activity.
Before starting any workout routine, it’s prudent that you determine how fit you are for your specific physical activity. You could consult a doctor before the exercise program, just to be on the right path. However, don’t let this pull you down. Regardless of your medical condition, you can often find some way to work out.
Evaluating your fitness level will assist you in setting realistic, clear, and concise workout goals. You must be extra cautious with any new exercise regime, irrespective of your medical condition and goals. A majority of the beginners tend to be too aggressive at the early stages of the program, which later becomes a problem for them since they find it hard to be consistent.
It’s essential to learn and understand a few terminologies used in this fitness guide for beginners, which can be useful in your journey. Below are some definitions of phrases and words you’ll probably come across:
1. Warm-up – The activity of getting your body ready for the stress of exercise. To warm up your body, you can perform light intensity aerobic movements such as slow walking. As a result, you’ll have enhanced blood flow, and your joints and muscles will be heated up.
2. Stretching – A form of workout that boosts the range of motion of your joints. Inactivity and age bring about the shortening of ligaments, tendons, and muscles over time. Warming up and stretching, however, are not the same. Stretching of cold joints and muscles can even result in injuries.
3. Aerobic activity – Includes tough exercises that increase your breathing and heart rate. Some of these exercises include dancing, swimming, walking, cycling, and running.
4. Strength training – The form of exercise that focuses on enhancing the strength and function of your muscles. There are specific exercises that are performed to strengthen every muscle group. Some examples of strength training exercises include exercising using stretchy resistance bands, weight lifting, and even pushups.
5. A Set - Often used in strength training exercises to refer to the action of repeating a particular exercise a specific number of times.
6. Rep or repetition - Used to indicate the number of times do an exercise during a particular set.
7. Maximum heart rate - This depends on the person's age. An individual's maximum age-related heart rate can be determined by subtracting the individual's age from 220.
8. Cooldown - A form of less-strenuous exercise that's performed to cool the body down after you have completed the more intense exercises for your workout.
Like mentioned earlier, it's crucial to warm-up and follow it up with some light stretching, before starting any fitness routine. You should do more of the stretching after your workout. After you're done warming up, professionals recommend these three forms of exercise for general physical fitness: aerobic/ cardiovascular activity, weight training and flexibility training.
Although you don't have to perform all of them at once, performing each one of them at a regular basis will assist you to obtain the balanced fitness you need. If you have no idea how to perform any of these exercises correctly, you don't have to worry. Consider hiring a professional and private trainer to guide you through a session or two. Some gyms offer free sessions once you join; you could take advantage of them.
1. Aerobic activity - Begin by performing a cardiovascular exercise such as running or walking, for as long as 20 to 30 minutes, at least four times a week. To make sure that you're performing at an optimum level, you should try making a basic level conversation with ease. If you can even sing during the process, consider working hard enough.
2. Resistance training/ strength conditioning - Begin by performing one set of exercises that targets every major muscle group. It's recommended that you use weights that you won't have much of a problem completing a specific exercise at least 8 to 12 times in a set.
3. Flexibility training - It's advised that you perform slow, sustained stretches for at least three to seven days every week.
Some Home Exercise Equipment to Consider
You don't have to be in a gym to perform the right exercises. You can still work out while at home. By doing calesthenic-type exercises such as sit-ups, pushups, lunges and squats, you can apply the resistance of your body weight to shape your body. Additionally, you may want to invest in a few home exercise equipment to enhance your aerobic capacity and strength. Some of the common home exercise items as recommended by experts include free weights, a treadmill, an exercise ball, and other strength training equipment such as flexible rods, flexible bands, and weight stacks.