Are you looking for workouts for beginners? It can be confusing. There are so many things to consider, such as making certain your workouts have cardio, strength, flexibility and balance training. Knowing where to start, what to do and how many repetitions of each. Knowing how many repetitions to do and how many sets can only be determined by your level of fitness. There are some key concepts to remember, then you can choose exercises that suit your needs.
Choose one from column A…..
If it sounds like you’re choosing off a menu, it should. You need exercises from the four types of fitness areas, cardio, also called endurance training, flexibility, strength and balance are those areas. For cardio, running, bicycling, elliptical and jumping rope are just a few samples. Kettlebells, barbells, dumbbells and body weight exercises provide strength training. Stretching, yoga and tai chi are flexibility workouts. Almost all these exercises improve balance in one way or another. Luckily, you can get “twofers.” When you do kettlebells for strength, depending on the exercise it can increase flexibility and endurance, too.
When you first start out, focus on form, not on repetitions or amount of weight lifted.
No matter whether you’re lifting weights or doing cardio, form is the most important part of any workout. You can build up the number of repetitions and sets you do, but starting out slowly for the first week or so is important for two reasons. First and foremost is learning the right form. However, another reason for starting slowly, particularly if you’re really out of shape, is to take it easy initially so you don’t get injured or become too sore to continue.
You don’t need any equipment, but you do need to warm up and cool down.
Before you exercise you need to warm up for ten to fifteen minutes. It can be as simple as doing jumping jacks or jogging in place. Some people divide their workouts into upper body and lower body. Others use two to three days a week for strength-building and the rest for cardio and flexibility. You can do arm circles, regular push-ups or modified ones if you’re out of shape, a plank, squats, lunges, a shoulder bridge, burpees, step-ups, bear crawl, mountain climber, prone walk and others that don’t require any equipment. When done as circuit training, you can get a cardio workout, too.
- While working out regularly is important, don’t do strength training every day. When you work your muscles for strength you get micro tears. Those have to heal before you work them again or you’ll lose ground.
- Boxing is a full body workout that is good for all types of fitness. You’ll get strength-building exercises, endurance training and flexibility training when you’re working out and training to go into the ring.
- Both men and women need strength training. In fact, women actually need it more than men, since women are more prone to osteoporosis and strength training can help prevent it. If you’re a woman, you won’t bulk up, but get lean muscle mass that sexy.
- One technique that works, no matter what the exercise, is high intensity interval training—HIIT. It alternates the intensity from high intensity for a short period to recovery/moderate intensity and back to high intensity.
For more information, contact us today at Revolution Training