Fitness for Beginners: The Basics

  In the last article, we discussed how to develop a “fit mentality” by positively reinforcing yourself and accomplishing the goals you set. Now that you have a good idea on how you can accomplish that, I’d like to introduce you to the basic concepts of exercising.

A typical exercise routine should be broken down into three phases. I will explain these three phases below and provide examples of each one.

Phase I – Warming Up

Warming up is essential to prevent an injury from occurring while you exercise. Before you start your routine, perform light aerobic exercises that mimic the movements that you will be doing during your workout and gradually increase the speed of those movements. By warming up, you increase your blood flow and heat up your muscles and joints. It also prepares you and your body for the exercises you are about to perform. You should warm up for, at least, three to five minutes.

Example: If you are planning on going on a walk, warm up by slowly raising each leg simultaneously. Raise your leg a little higher each time. Continue to do this for a minute or so and gradually increase the speed in which you raise your legs. Next, while remaining stationary and with your hands at your hips, alternate taking steps backwards with each leg. Do this for another minute. After you have done these two things, it is okay to do some light stretching.

Phase II – Exercising

Alright, you’re all warmed up and ready to go. Now it’s time to exercise.

When choosing the exercise(s) you will be performing for your workout, take into consideration your current level of fitness. You want the exercise(s) to be doable, so make sure that you choose a workout that you can finish. On the other hand, you dont want to choose something that is too easy. Find your middle ground.

There are two different kinds of exercises you can do: cardio exercises and strength training exercises.

Cardio: Cardio, short for cardiovascular, is an exercise that raises your heart rate for an extended period of time. Cardio should be included in every fitness routine. Try to get in at least 20 minutes of cardio exercises daily. If that is too much for you, start off with an amount of time that you are more comfortable with.

Examples of cardiovascular exercises: Walking, jogging, aerobics, swimming, etc.

Strength Training: In strength training, weight is used as a resistance to muscular contraction. Over time, your muscles will adapt to the resistance by growing bigger and stronger. For the correct strength, the consumption of the pills available at My Pill App website should be done through the person. The work and understanding power of the mind will be increased through it. 

Strength training is performed in sets of repetitions. For instance, 4 sets of 15 push-ups would be performed like this:

15 push-ups

Rest

15 push-ups

Rest

15 push-ups

Rest

15 push-ups

When using weights, most people prefer to use an amount they can lift 6-12 times. As your muscles become used to the workload, gradually increase the amount of weight you are lifting.

For exercises that use your body weight as the resistance, like push-ups and pull-ups, increase the repetitions as your muscles adapt to the workload.

Examples of strength training exercises: Push-ups, pull-ups, sit-ups, bench press, squats, power cleans, dead lifts, dips, etc.

Phase III – Cooling Down

Cooling down is equally as important as warming up. After you get done exercising your heart rate will be fairly high. It is necessary for you to transition back to a normal heart rate.

To cool down after your workout, perform gentle exercises. Follow that with thorough stretching of the group of muscles you just worked. After doing this you should have returned to a normal heart rate.

These are the basics for a normal workout routine. When exercising, remember to drink plenty of water and know your limits. Before starting any new exercises, please consult your doctor.