HOW TO START EXERCISING FOR BEGINNERS
Exercise is a magic pill.
Soon after you start exercising, you'll begin to see and feel the benefits that physical activity can have on your body and well-being.
However, working exercise into your routine takes a lot of determination, and sticking to it in the long term requires discipline.
Benefits of Exercising
- Reduced risk of chronic disease
- Better mood & mental health
- Balanced energy levels throughout the day & better sleep
- Slowing of the aging process
- A boost to brain health
- A boost to sex life
Common types of exercising
Aerobic : At least 150 minutes of moderate cardio throughout the week. It can be replaced with at least 75 minutes of intense cardio throughout the week or a combination of both.
Example include swimming, running, cycling and dancing.
Example include swimming, running, cycling and dancing.
Strength : You will able to increase your strength and power.
Examples include weight lifting, resistance training and sprinting.
Examples include weight lifting, resistance training and sprinting.
Calisthenics : You can do calisthenics without gym equipments and at medium aerobic pace.
Examples include push ups, pull ups, lunges.
High intensity interval training : Includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
Balance and stability : You will strength your muscles and improve body coordination.
Examples include Pilates, tai chi poses and core-strengthening exercises.
Flexibility : You can recover muscle , range of motion and prevent injuries with the help of flexibility exercises.
Examples include Yoga or Individual muscle stretch movement.
TRY YOGA FO BETTER RESULTS
Examples include push ups, pull ups, lunges.
High intensity interval training : Includes repetitions of short bursts of high-intensity exercise followed by low-intensity exercises or rest periods.
Balance and stability : You will strength your muscles and improve body coordination.
Examples include Pilates, tai chi poses and core-strengthening exercises.
Flexibility : You can recover muscle , range of motion and prevent injuries with the help of flexibility exercises.
Examples include Yoga or Individual muscle stretch movement.
HOW TO GET STARTED
CHECK YOUR HEALTH
I really want you to have check up and consult your doctor
If you feel any problem in doing physical activites then you surely consult a doctor
if you above 40 year you first check your health and then start workout
An early checkup will help prevent injuries
it will also help you to optimise your workout according to your health
SETTING CLEAR GOALS
Every body have different goals according to their body.
Some of you want to lose weight.
some may want to gain weight.
some of you really want to reduce belly fat.
Once you decide to start exercising regularly, try to create a plan that includes attainable steps and goals.
For example, if your goal is to finish a five-kilometer run, you can start by building a plan that includes shorter runs.
Once you are able to finish those short runs, increase the distance until you can run the whole five kilometer continuously
i want to tell may story when i started i want to lose my weight my weight was 72 kg so i decided to make small goals so i can achieve them easily.
so i started with 2 round of track and after every week i increase my one round after 3 month i reduced approx 8 kg
One more thing you must have diet goal because without proper diet you will not able to improvement.
MAKING IT YOUR HABIT AND PRIORITY
I know you all might be busy in your work but it does not mean we are going to forget our health
To avoid this situation, prioritise daily (or weekly) exercise over other inessential parts of your day.
You should always prioritise your health first then anything else. You must do exercise fo one hour daily
For example, set your alarm an hour earlier and get in some time at the gym before work every morning. Or, let your friends know that you can’t make it out for happy hour, since you need to exercise right after work.
CHOOSING THE RIGHT WORKOUT FOR YOU
JOIN A GYM IF YOU LIKE A MIX OF STRENGTH AND CARDIO
The best to increase your strength and want to do cardio as well. Gym is best place to lose weight and increase strength .
Gym is place where you get all the weight equipments, cardio machines and free weight .
If you main exercise goals is to improve heart rate ,lose weight and gain weight, gym is the best place to start.
You can hire one personal trainer so he can motivate you and he can teaches to do exercise properly and prevent you from injury.
TRY YOGA FO BETTER RESULTS
You can add up yoga with cardio routines and it is very relaxing.
Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India
You can do asanas by watching online on youtube Or you can join yoga classes individually
WORK OUT AT HOME IF HAVE TIME AND FINANCIAL CONSTRAINTS
If you do not have time and have finance to buy gym membership. You can do work out at home.
You have to purchase light weight and do push ups, pull ups, body weight squats etc
Carry a heavy object around with you while you’re going about your day.
You can purchase barbells or dumbbells at a local sport-supply store.
If you’re more inclined towards cardio, purchase a jump rope and jump for 15–20 minutes a day.
FOCUS ON THE BASIS OF WEIGHT TRAINING
Nobody start his exercise with heavy weight like lifting 100 kg squats 90 kg bench press. First you have to focus on the basic of weight lifting.
The main thing is to have knowledge of the lifting weight. Do you research on google or youtube
You can also talk to someone is having experience in weight lifting.
Start doing 4 to 8 different exercises, making sure to work out different muscle groups.
Don't go for heavy weight when you start—it's better to lift lighter and maintain the right form
SAMPLE OF EXERCISE PROGRAM
Below is an easy-to-follow, one-week exercise program that does not require equipment and will only take you 30–45 minutes a day to complete.
This program can be adjusted to your fitness level and made as challenging as you want.
Monday: 40-minute moderate-pace jog or brisk walk.
Tuesday: Rest day.
Wednesday: Walk briskly for 10 minutes. Then, complete the following circuits, resting 1 min. after each set but not between exercises. Stretch afterward.
- Circuit #1: 3 sets alternating 10 lunges for each leg, 10 push-ups, 10 sit-ups
- Circuit #2: 3 sets alternating 10 chair-dips, 10 jumping jacks, 10 air-squats
Thursday: Rest day.
Friday: 30-minute bike ride or moderate-pace jog.
Saturday: Rest day.
Sunday: Run, jog or take a long walk for 40 minutes.
Don’t exhaust yourself in the early phases of exercising. At the beginning, it's very important to know what you're capable of and listen to your body.
Once you find yourself getting very short of breath, or your legs feel weak and wobbly, it’s time to stop running.
Or, if your arms are shaking and you’re worried you may drop a weight on yourself, stop lifting immediately.
If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
Allow recovery time after each workout. Give your body 1 day off to recover between sessions.
You may not be able to exercise tomorrow, but you'll be able to exercise in the long run.
Don't work out the same muscle group two days in a row—the muscles are literally ripping as you strengthen them.[15]
For strength training, it's very important to give your muscles 24 to 48 hours to repair themselves. Let them heal. If your muscles are still sore after 1 day off, add an extra off-day to be safe.
CONCLUSION
- CHECK YOUR HEALTH
- SETTING CLEAR GOALS
- MAKE EXERCISE YOUR PRIORITY
- CHOOSING THE RIGHT FOR YOU
- JOIN THE GYM
- TRY YOGA FOR BETTER RESULTS
- WORK AT HOME IF YOU HAVE TIME OR MONEY CONSTRAINTS
- FOCUS ON THE BASICS OF WEIGHT TRAINING
- DON'T EXHAUST YOURSELF IN THE EARLY PHASES OF EXERCISING
- ALLOW RECOVERY TIME AFTER EACH WORKOUT
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