So you’ve finally decided to start working out? You’ve finally decided to focus on your health and achieve your fitness goals? If that’s the case then we’ve got you covered!
There are a lot of exercises that you can try as a beginner, but you also have to know that not all are advisable to do especially if your body is not used to being active. Today, a lot of people (particularly the young ones) are rushing too much to the point that they would try extreme exercises just to gain dramatic results. While that may show results, it is still not healthy to do because you’re very much likely to get injuries rather than rewards from doing those exercises.
As a beginner, it is necessary to do a full-body workout so that you will be able to target all your muscle groups and improve your overall body strength. Take note that at the start of your fitness journey, you may feel a little bit sluggish and tired because your body is still adjusting to the new lifestyle, but give yourself a few more weeks and you’ll totally ace all your exercises. Also, one must not forget to stretch and warm-up before and after doing any kind of exercise. Dynamic stretches are best before exercising, while static stretches are best post work-out.
If you are a newbie and you are looking for simple, healthy, and sustainable exercises that will not only help you burn calories but also make you become physically and mentally strong, see the list below:
- Jogging
Jogging is one of the most reliable and efficient types of workout anyone can do. It can help prevent the development of heart diseases and it can also improve and boost your cardiovascular health. This is very easy to do as you can do it in a park or anywhere outside, or on a treadmill at the gym. Studies suggests that it is better to jog in the morning when you are more energized and refreshed. Jogging can bring a lot of benefits to beginners and it is advised to jog at least 30 minutes a day.
- Squats
Just like with jogging, squats also help in strengthening the muscles in your legs. This type of exercise requires no equipment and it can also be done anywhere, like in your home. Squats are recommended for workout newbies, especially those who have no time or budget to go to the gym. Squats do not only add to your lower body strength, it can also improve the upper body and help enhance your core and balance. To properly do this, stand with your feet hip-width apart and slowly bend your knees and hips until you’re able to reach a 90-degree angle and then go back to your original position. Do it 10-15 times for 3-4 sets.
- Push-ups
According to fitness enthusiast Martin Rooney, push-ups are the real deal. He stated that push-ups help build strength, burn calories, instil confidence, and increase mental toughness, which is why it is something that beginners should really focus on. If you are currently living a sedentary lifestyle and you want to embark on a journey to getting fit but don’t know how to start, push-ups are probably one of the best ways to help you kick-off. It helps tone and trim unwanted fats in your body. Do it for 5 sets with 10-15 reps.
- Weightlifting
Whether you are looking to build muscles or just improve your overall physical strength, lifting weights is the key. A lot of women have this misconception that if you lift weights, you will get bulky arms instantly, and that is why they prefer to not do it anymore. Here’s the thing: it’s not true. Lifting weights does not necessarily make your arms look muscular or bulky. It can actually shape and tone your arms in a good way, making them lean and long. The same thing goes for men, as they think that lifting weights for a month will automatically equate to having huge arms but that’s not really how it works. Getting those big guns requires very serious regular training because it is a complex and gradual process that one must endure over time in order to get visible results. Other than that, weightlifting will surely make your core strong and it will also improve your upper body strength. For women, if you want to look and feel strong, lift weights ranging from 2-5 lbs at least 2-3 times per week. For men who are serious enough to achieve bigger arms, lift heavy weights regularly but always have a day off so that you will have ample time to strengthen your muscles and recover your arms at the same time.
- Crunches
Crunches are considered the best and most popular abdominal workout. It’s proven to give great results to a lot of fitness enthusiasts and gym-rats. It’s the so-called classic ab workout that can totally burn belly fat and give you a six-pack. Although it may take a very long time for you to be able to achieve your dream tummy, at least you’re doing it in the most natural and sustainable way. It is very much important to be in proper form when doing crunches. Make sure you are lifting your upper body with your core and not your neck. You may experience pain and abdominal discomfort for a few weeks especially if you are a first-timer but that’s just a minor thing and it is really not something you should worry about. It only means that you are progressing. No pain no gain, right?
If you find some exercises hard to do, just choose the ones that you enjoy doing. Once your body is used to working out and you got tired of doing the same routine, try the other exercises for you to be able to know the ones that you can religiously do in the long run. Don’t be blinded by the physical and aesthetic perks you can get from working out. Sure, it is a great motivation but you should also acknowledge the fact that exercising can help you improve your total functionality as a person. If you think too much about the physical, most likely you will fail because if you don’t see instant results, you will stop and go back to the person you used to be. Also, remember to not overdo any type of workout. Just be sure about what you really want to achieve. As what exercise physiologist Sal Fichera stated, “Make sure the goals are clear, realistic and concise.”
Sources:
https://en.wikipedia.org/wiki/Physical_exercise
http://www.health.com/fitness/when-it-comes-to-jogging-easy-does-it-study-suggests
https://healthyliving.azcentral.com/benefits-doing-crunches-7472.html
https://www.livestrong.com/article/375823-will-lifting-heavy-weights-make-you-grow-bigger/
