Fitness Guide for a Beginner
Benefits of Getting Fit
Start a fitness program positive benefits of physical and mental health. Regular exercise can reduce the likelihood of heart disease and some forms of cancer. Also, by increasing your physical activity, you will lose your weight makes you feel more confident and ultimately help you live longer. The benefits of mental exercise is often underestimated. Increase in the atmosphere makes you feel better and also had better sleep. You've heard the saying "a healthy mind in a sound body." Now, with the exercise you will experience a state of improvement in both body and mind.
Define your goals
Your reasons to start a fitness program may be above or you may have other reasons. The fact that you're reading this means you want more exercise and get fit. This is an excellent starting point and will help you keep your eyes off your goal. When setting your goals, make them realistic. If you've been inactive for some time not trying to run a marathon. It is a sure way to fail. Rather small set of achievable goals are hard enough to see the progress and keep you motivated.
How do I do?
The best thing to remember is that you do not need to spend hours each day in the gym. This will only lead to illness and injury which means you can not or will not continue. This is often referred to as overtraining. Many experts recommend exercise for 30 minutes 5-6 days a week. However, if you are just starting to work up to 30 minutes 3-4 days a week is good.
Remember that we are all different and how you should do depends on your current fitness level. If you are not able to handle 30 minutes you should do as long as you can in light to moderate levels of effort. It means feeling a little hot and sweaty and become just a little breathless. Using the test expression is perfect for monitoring your effort level. If you can not speak clearly as you work too hard. After 3-4 weeks, you can work on improving your time before the workout of 30 minutes.
It is always advisable to consult your doctor or physician before doing any exercise program. If you have an underlying condition that they will help you find the exercise of this right and the energy levels.
Define your goals
Your reasons to start a fitness program may be above or you may have other reasons. The fact that you're reading this means you want more exercise and get fit. This is an excellent starting point and will help you keep your eyes off your goal. When setting your goals, make them realistic. If you've been inactive for some time not trying to run a marathon. It is a sure way to fail. Rather small set of achievable goals are hard enough to see the progress and keep you motivated.
How do I do?
The best thing to remember is that you do not need to spend hours each day in the gym. This will only lead to illness and injury which means you can not or will not continue. This is often referred to as overtraining. Many experts recommend exercise for 30 minutes 5-6 days a week. However, if you are just starting to work up to 30 minutes 3-4 days a week is good.
Remember that we are all different and how you should do depends on your current fitness level. If you are not able to handle 30 minutes you should do as long as you can in light to moderate levels of effort. It means feeling a little hot and sweaty and become just a little breathless. Using the test expression is perfect for monitoring your effort level. If you can not speak clearly as you work too hard. After 3-4 weeks, you can work on improving your time before the workout of 30 minutes.
It is always advisable to consult your doctor or physician before doing any exercise program. If you have an underlying condition that they will help you find the exercise of this right and the energy levels.
What exercises should I do?
Just increase your activity level throughout the day can be seen as the exercise and will help you to feel the benefits. This could mean taking the stairs instead of the elevator or to clean up more difficult than usual. However, the most popular type of exercise walking, running, swimming or cycling. Remember that it is easier to stay motivated if you choose activities you enjoy. These activities are grouped under the headings of cardio and relatively inexpensive to make.
However, it is recommended to mix cardio with weight training, sometimes called resistance training and flexibility to develop the overall fitness. Strength training often involves using fillers to increase strength and very useful.
Ultimately, you want to do cardio work three days a week and resistance training three days a week with one rest day. For example do cardio Monday, Wednesday and Friday, and perform your resistance work on Tuesdays, Thursdays and Saturdays. Remember this is what you are working towards. Do not try this on your first week.
Safety First
Before doing any exercise you should warm up by doing light exercises 5 to 10 minutes. The goal here is to gradually raise your heart rate and get your body ready for the stress that is about to undergo.
As a result, the exercise should be complemented by a cool 10 minutes, gradually reducing the heart rate and stretch your muscles. Warm up and cool down with stretching will greatly reduce the risk of injury. Make these habits before and after practice as soon as possible would be beneficial to your long term goals.
As mentioned above began to slow and steady. If you go at it full speed as soon as you overtrain and end up sick or injured.
Consulting a doctor is always recommended. However, more important for people with existing illnesses and pregnant women. It does not happen that you can not exercise, it may be that you are limited to what you can do. Physicians will be able to give personal advice on what you can do.
Maintain good nutrition is essential to achieve your goals. This implies the onset of your workout by eating 2-3 hours before exercise. You can also drink plenty of water before, during and after exercise.
Motivation
Staying motivated is one of the most difficult during startup. The best way to keep the exercise is to make it a habit. Slots set aside each day makes it much more difficult to avoid if you try to fit in your schedule. Keep a diary of everything you do and track your progress and motivate you more to help you stay on track.
Equipment
Do you work at home or in a gym you'll need a pair of shoes and clothing. This is essentially all you need. If you want to exercise at home after a book or DVD can be great to make sure you do the exercises correctly. There's a big treadmill, bicycles and exercise equipment available at home, the benefits outweigh the costs of membership can purchase sports and spend time waiting on the equipment you want to use.
At this point you should have some ideas of activities you want to do. Remember to set realistic goals and work slowly and steadily to achieve them.
Just increase your activity level throughout the day can be seen as the exercise and will help you to feel the benefits. This could mean taking the stairs instead of the elevator or to clean up more difficult than usual. However, the most popular type of exercise walking, running, swimming or cycling. Remember that it is easier to stay motivated if you choose activities you enjoy. These activities are grouped under the headings of cardio and relatively inexpensive to make.
However, it is recommended to mix cardio with weight training, sometimes called resistance training and flexibility to develop the overall fitness. Strength training often involves using fillers to increase strength and very useful.
Ultimately, you want to do cardio work three days a week and resistance training three days a week with one rest day. For example do cardio Monday, Wednesday and Friday, and perform your resistance work on Tuesdays, Thursdays and Saturdays. Remember this is what you are working towards. Do not try this on your first week.
Safety First
Before doing any exercise you should warm up by doing light exercises 5 to 10 minutes. The goal here is to gradually raise your heart rate and get your body ready for the stress that is about to undergo.
As a result, the exercise should be complemented by a cool 10 minutes, gradually reducing the heart rate and stretch your muscles. Warm up and cool down with stretching will greatly reduce the risk of injury. Make these habits before and after practice as soon as possible would be beneficial to your long term goals.
As mentioned above began to slow and steady. If you go at it full speed as soon as you overtrain and end up sick or injured.
Consulting a doctor is always recommended. However, more important for people with existing illnesses and pregnant women. It does not happen that you can not exercise, it may be that you are limited to what you can do. Physicians will be able to give personal advice on what you can do.
Maintain good nutrition is essential to achieve your goals. This implies the onset of your workout by eating 2-3 hours before exercise. You can also drink plenty of water before, during and after exercise.
Motivation
Staying motivated is one of the most difficult during startup. The best way to keep the exercise is to make it a habit. Slots set aside each day makes it much more difficult to avoid if you try to fit in your schedule. Keep a diary of everything you do and track your progress and motivate you more to help you stay on track.
Equipment
Do you work at home or in a gym you'll need a pair of shoes and clothing. This is essentially all you need. If you want to exercise at home after a book or DVD can be great to make sure you do the exercises correctly. There's a big treadmill, bicycles and exercise equipment available at home, the benefits outweigh the costs of membership can purchase sports and spend time waiting on the equipment you want to use.
At this point you should have some ideas of activities you want to do. Remember to set realistic goals and work slowly and steadily to achieve them.
