Most trainers recommend three different types of exercises for beginners’. These include cardiovascular exercises, strength training and flexibility training for the overall physical fitness. Beginners’ are well advised by the trainers to begin slowly and then as their fitness level increases they can move on to more aggressive exercise forms.
Here is a beginners’ guide to exercise to help them achieve their goals. Before starting any form of exercises beginners’ must consult their doctor to be sure that the exercise will match their fitness level. For instance, if you are developing signs of osteoporosis you will be advised not to take up strenuous running. Once you get a green flag from your doctor you can take up the chosen exercises.
Start your exercise routine by warming up. You can spot-jog for five minutes at a slow pace for warming-up.
Beginners’ have numerous choices to start their fitness program like walking, running, swimming, bicycling, dancing etc. These are cardio-exercises that temporarily increase your heart-rate and breathing. You can start with 20-30 minutes of sustained cardio activity 3-5 times a week. Remember not to overdo these exercises. If you feel exhausted while running takes a short walking break.
Strength Training Exercises
Follow up the cardio-exercise with some strength training. Start by doing a set of exercises targeting each muscle group. You can start with weights that you are comfortable with and do 8-12 reps in a set. You don’t have to exercise all muscle groups every day. Divide them through the week and remember not to exercise the same muscle group for two consecutive days. To maximize the benefits of strength training do it at least twice a week. Many people alternate the days for exercising the upper body and lower
Flexibility Training Exercises
These exercises enhance the range of motion of the joints. But, before taking up this workout be sure to warm up properly as stretching cold muscles and joints can cause injury. Some slow, sustained static stretches for 10 minutes where each stretch lasts 10-30 seconds can be practiced 3 to 7 days in a week. It is a good idea to stretch those muscles that have been used during your workout.
After doing some intense workout you must do some less- strenuous exercises at the end of the workout.
I hope you find this beginners’ guide to exercising useful!