Exercise for Beginners

 

Exercise for Beginners

Beginning a workout routine can be confusing and hard at start. But, for a healthy lifestyle Exercise is very important and one must follow a workout session daily to avoid obesity and laziness.

Benefits of Exercise:

  • Exercise Controls Weight
  • Exercise Combats Health Conditions and Diseases
  • Exercise Improves Mood
  • Exercise Boosts Energy

Exercise for Beginners

Exercise – Getting Started:

Before you get started with an Exercise routine, you must follow this guide:

Seek Medical Clearance to Exercise: You don’t always need to see your doctor before you start any exercise, but you should make an appointment if:

  • If you have been diagnosed with heart problems, high blood pressure or other medical conditions
  • you have been sedentary for over a year
  • If you’re over 65 and don’t currently exercise
  • You’re pregnant or you’re having difficulty in getting pregnant
  • You Have diabetes
  • You ever experienced chest pain, dizziness, or fainting spells
  • You are recovering from an injury or illness
  • You have a diagnosed medical condition or illness

Wearing Proper Clothes and Footwear:

It is important to stay comfortable when doing your workout, choose the right fitness clothing and equipment to avoid embarrassment at gym.

  • Think comfort. Shorts, tee shirts, tights…wear whatever feels good to you. Test your clothes before you go to the gym (or wherever you’re exercising) to make sure your clothes don’t chafe, ride up, slide down or show more than you want.
  • Protect yourself. Wear light-coloured clothes, a hat, plenty of sunscreen and sunglasses if you’re exercising outdoors during hot weather. You may also want to invest in clothes made of special wicking material such as CoolMax. This stuff keeps you cool and dry in the summer and warm in the winter…you don’t need fancy fabrics, but it does make workouts more comfortable.

Where to Exercise: It also matters that at which place you are going to exercise.

At the Gym: Exercise at the gym is way easier as you can get advice and guidance  from your personal trainer or gym staff to meet your requirements.

At Home: Exercising at home can be made easier with the help of the following equipment:

  • Dumb-Bells
  • Exercise Ball
  • A Step
  • Adjustable Weight Bench
  • Resistance Bands and Tubes
  • Weight Lifting Gloves
  • Exercise Mat
  • Gliding Disks
  • Adjustable Ankle Weights
  • Bosu Balance Trainer Ball
  • Abs Roller
  • Dvd Exercise Workout Programs

A Beginners Exercise Workout Guide:

  • Let’s just call this the beginner’s guide to body sculpting/bodybuilding. In this plan, your first month of training will be demanding, but not so demanding that you cause injury (or worse yet, burnout), and progressive in the sense that each week you’ll graduate to different exercises, higher volume, more intensity or all of the above. After four weeks you’ll not only be ready for the next challenge but you’ll have built a significant amount of quality muscle or muscle definition. In other words, one month from now you’ll look significantly better with your shirt off than you look now.  (See: Truth About Abs)
  • Start your workout: You’ll begin the program with a full-body training split, meaning you’ll train all major body parts in each workout. It’s important that you have a day of rest between each workout to allow your body to recover. The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Do not start off with only machine exercises; a handful of free-weight movements are recommended.  (See: Free Weights Vs Exercise Machines)
  • Starting with the basic steps, after a week or two start adding more tough works to it and time duration should also be increased.

Easy and Quick Exercise Workouts For Beginners:

  • The Modified Plank: Begin by facing the floor on your hands and knees. Inhale and draw the body up and walk the hands forward until you are on your toes, and your hands are beneath your shoulders. Tighten your stomach muscles and try to maintain a straight line from your shoulders all the way to your heels. Exhale and breathe slowly with the neck relaxed and the eyes looking toward the floor. Hold the pose for 15 seconds, and then release. Repeat 2x.
  • The Superman Pose: Begin by lying down on a comfortable flat surface, like a yoga exercise mat.  Extend your arms over your head, with your elbows shoulder-width apart. Slowly and simultaneously, inhale while you lift your arms and your legs slightly off of the floor, putting your weight on your abdomen. Hold for a count of 5, and then exhale as you release back to the floor. Repeat the Exercise 5x.
  • Side lying Leg Lifts: Lie on your side with your legs stacked and your head resting on your arm. Tighten the top leg and lift it directly up into the air. Be careful to keep your hips perpendicular to the floor and the body in a straight line. Hold the leg in the air for 1 count, lower it until it touches your bottom leg, and then lift it again. Repeat 10-15 times on each side.
  • Assisted Squats: Stand tall with the feet shoulder-width apart in front of a chair. Place your arms out in front of you for balance. Push into your heels as you inhale and slowly bend your legs, keeping your chest open and your head held high. Lower your body and stop just before your butt hits the chair. Exhale as you push into your heels and returning to a standing position. Repeat 10-15 times.
  • Modified Push-ups: Stand in front of a wall, chair, or piece of sturdy furniture with your arms shoulder-width apart. With your palms flat against the wall, walk your feet out until your body is at a slant. Exhale, bend your elbows, and lean into the wall. Inhale and push your body back to starting position. Be careful to maintain a straight line from your neck to your heels. Repeat 10-15 times.

© Darrinhenry | Dreamstime.com

If you start and exercise program to lose weight (See: 6 Weight Loss Tips) of if you start an exercise program for bodybuilding purposes, Always remember, stay safe when you exercise and look out for the safety of others. 

 

 

 

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