ALLOW YOURSELF TO BE A BEGINNER...NO ONE STARTS OFF BEING EXCELLENT!!!
But, at the same time, it can be hard to put the knowledge into practice. There are so many different suggestions on the types of activities and the ideal frequency, it can lead to information overload and overwhelm.
If you are just starting an exercise routine for the first time, you are probably feeling a mix of emotions. It is always exciting to try something new, but it can also be equally confusing and daunting. But, the thing is, when it comes to working out, the best place to start really is at the beginning, with simple and effective exercises that will let you build a sturdy base which you can use as a jumping off point as you get stronger and stronger. Here is a complete breakdown of exercise and all the components you need to setup a workout programme that meets all your needs.
To really get strong, fit body, we need three major components. These include cardio, strength training and flexibility training. Having all of these elements gives us a balanced exercise programme that will help us build strong and endurance while working on flexibility, balance and stability.
1. Cardio
Cardio exercise is any rhythmic activity performed continuously and can include activities like walking, running, aerobics, cycling, swimming and dancing.
It strengthens the heart and lungs, increases endurance and burn calories, which helps to loose weight. While we should always stick with a cardio programme that fits with our fitness level, there are general guidelines for cardio programme based on one's goals.
(To gain general health benefits, participate in 30 minutes of moderate intensity exercise five days each week or vigorous cardio activity 20 minutes per day, three days a week. For weight loss, 60 to 90 minutes per day of physical activity is recommended.)
2. Strength Training
Strength training works the body in a different way than cardio and is equally important for good health and weight loss. With strength training, we lift weights (dumbbells, barbells, resistance bands, machines, etc.) to strengthen the muscles, bones and connective tissue.
It builds lean muscle tissues, which raises metabolism helping us to reduce body fat, provided, we are also keeping our calorie intake in line.
(If we are new to resistance exercise and intimidated by using weights, body-weight exercises like, squats, push-ups and planks, are a great way to start.)
The general guidelines for strength training are:
· Choose 8 to 12 exercises, targeting the major muscle groups (lower body, chest, back, shoulders, biceps, triceps and abs).
· For beginners, do one set of 8 to 16 reps of each exercise to fatigue. More advanced exercisers can do 2 to 3 sets.
· Train each muscle group 2 to 3 non-consecutive days a week.
· Work each exercise through its full range of motion and use good form.
3. Flexibility
While stretching is often the most overlooked exercise, it is important for keeping us agile as we get older. Unlike the rigors of cardio and strength training, it is relaxing and feels good.
Stretching can be done anytime throughout the day, but it is also important to stretch after your workouts, especially if you have any chronically tight areas.
The guidelines for stretching are:
· Stretch your muscles when they are warm (after your warm-up or, even better, after your workout).
· Do static stretches with a focus on tight areas, such as the hamstrings and lower back.
· Stretch a minimum of 2 to 3 days a week. Even better would be everyday.
· Stretch within your range of motion. Stretching should not hurt.
·Hold each stretch for about 15 to 30 seconds and do 2 to 4 reps of each stretch.
Yoga workouts are a great way to both stretch your body at the same time you build endurance and promote relaxation and stress-reduction. Pilates also promotes flexibility along with core strength and stability. Both of these activities are a great addition to a traditional cardio and strength training routine.
Exercise is the one thing we can do everyday that we will always feel good about. Even if it is just a 5-minute walk, we will improve our health and will do something good for our body. The most important thing to know is some exercise - any type of exercise - is better than no exercise.
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