Fitness 101: The Absolute Beginner’s Guide To Exercise
A beginner’s guide to exercise can be very useful especially when you have newly decided to get into a fitness regime. A starting guide gives a kickstart to your routine and also educates you on how to begin. When you are very enthusiastic about exercising, you may begin with intermediate level exercises right at the beginning, which may lead to severe body pain or muscle cramps. The beginner’s guide will have all kinds of easy and warm-up level exercises to help you get started in the right way. You can also consult an expert to give you some tips and suggestions on your exercises.
There are numerous options for exercising such as dancing, biking, hiking, walking or even doing household chores. The first step in every beginner’s guide will be about the warm-up. These starting warm-up exercises help you kick start your system and stretch your muscles and bones. If you start doing strenuous exercises without warm-up, you might snap your ligaments or end up with muscle strains.
Beginner’s Guide To Exercise
After your warm-up session, experts recommend performing three kinds of exercise – cardiovascular activity, flexibility training, and strength conditioning. A proper mix of all three is essential for overall fitness. As a beginner, your trainer might recommend you only two out of these three or might give you a mix of all. If you plan to exercise on your own, then you can follow the beginner’s guide below:
These include any kind of aerobic activity such as running or walking. You can do these for 20 to 30 minutes thrice a week.
For proper conditioning of all your muscle groups, you need to perform different kinds of exercises. If you using weights, you can exercise in different ways in reps of 12 or 15. When you feel that you can easily perform a particular exercise, you can consider increasing the weights. These exercises should be performed at least twice a week. No two muscle groups should be worked upon two days in a row.
Sustained stretches thrice or seven days a week benefits your muscles. You should hold on to each stretch between 10 to 30 seconds.
Equipment In A Beginner’s Guide
Start with the following equipment:
This is best for cardiovascular exercise. You need to work on low-intensity workouts for 30 minutes. As a beginner, start with the basic inclination and intensity. Increase the levels gradually.
These include barbells and dumbbells. These are all available in different weights. Barbells are a little heavier while dumbbells are for beginners.
Strength Training Equipment
These include flexible bands, weight stacks, flexible rods, and such others.
This ball is very good for improving balance and flexibility. There are many exercises using this ball.
You can use all the above-mentioned equipment for your exercise. There are many exercise DVD’s available. You need to first purchase these for home or office use and then start with your own exercise regime. You can gradually increase your intensity as you progress with your fitness routine.