Regular exercise is one of the best things that you can do to enhance your health. It is vital not only for physical health but soon after starting, it will nourish your mind, and you will feel betterment in overall well-being and mental health. So, if you have decided to set up an exercise routine. Congratulations! You have taken the first step to keep yourself fit and defeat multiple chronic diseases.
However, for a beginner, it can be strenuous to start without knowing the basics. Also, a working exercise in a routine or setting up an exercise schedule takes a lot of discipline and determination. Therefore, it requires proper guidance and motivation to reap out desired benefits.
So, if you are a beginner and wondering from where you should start exercising? You are at the right place. In this article, we will take you through everything you need to know about exercise routines. But before moving further, let first check out what are the common types of exercises.
Common Types of Exercise
While talking about exercising, there are several types. Each type contains different benefits, and doing different exercises at different times gives the body flexibility and reduces the risk of injury. Let’s find out what are the most common types of exercises.
Strength exercise generally includes weight lifting, resistance training, sprinting, and plyometrics. These exercises are useful in building muscles and increasing muscle power.
High-intensity interval training (HIIT)
HIIT are usually considered substantial for fat loss, improving vascular function, and reducing the risk of cardiovascular diseases. It includes full-body exercise at a maximum effort followed by a rest and then repetition of short bursts.
Balance or stability
Balance and stability exercises are essential to improve the coordination of the body and the strength of muscles. Some of the well-known examples of balance and stability exercises include tai chi poses, Pilates, and Core-strength exercises.
Aerobic exercises consist of dancing, swimming, and running. For any fitness program, aerobic is considered as the core element.
Calisthenics are known as basic body movements that an individual can do without using any gym equipment. It includes sit ups, push ups, and pulls ups. But it should be done at a medium aerobic pace.
Flexible exercises help you to prevent injuries, recover muscle, and maintain the body's motion range. The flexibility exercises include individual muscle-stretch such as forward lunges, side lunges, cross-over, standing to quash stretch, and more. Besides this, yoga is also a salient element.
You can do these exercises individually or combined. However, to make the best out of it, always choose the training that suits you, and you tend to enjoy it most.
How much exercise should a beginner do?
If you are a beginner, you do not need to work out for hours as a professional athlete. According to the American College of Sports Medicines, a minimum of 150 minutes of moderate physical activity per week can serve the need.
You can utilize these 150 minutes either way. For example, you can do a 20-25 minutes workout each day or a 30-minutes exercise five times a week. Moreover, researches have shown that doing one or two workout sessions per week can be as beneficial as spreading training through all seven days.
However, the best way is to start training slowly and then increasing workout intensity gradually.
How to start exercising
Before starting the workout, make sure to do a proper warm up to get your muscle warmed and heart rate pumping. It is essential to prevent the risk of injury.
To get your body and muscle moving, you can start off with running, jogging up and down your stairs, jumping rope, doing few push ups, and swinging arms and legs.
After completing the warm up, you can further move to the daily workout routine.
In the first few days, work at your fitness level. Having a high fitness level is necessary to move forward toward a high-intensity workout. Therefore, give 10 to 15 minutes daily to increase your stamina and fitness level. And sooner you will start feeling things are going in the right direction.
Here are some of the best bodyweight exercises that a beginner can do. These exercises can be useful in strength training.
- Knee Push-ups
- Elevated Push-ups
- Regular Push-ups
- Bodyweight Squat
- Supported Lunges
- Regular Lunges
- Jumping Jacks
- Walking Jacks (If someone can’t do jumping jacks)
A beginner can follow the following exercise routine:
- 10 Push-ups
- 10 Walking lunges
- 10 Dumbbell rows
- 15 Second Plank
- 20 Bodyweight squats
- 30 Jumping jacks
These are some great exercises for beginners to stay healthy and fit. Try to do these exercises in succession without taking a break. But, if it’s not possible, do not put an extra burden on your body. Remember it’s always better to take a break instead of compromising on the workout intensity and effort. It is because not doing the workout with perfection can often backfire and result in unwanted injury. Therefore, if you feel tired, you can take a 5-second break and then resume the training. Moreover, these exercises should be done in a circuit routine and once you completed all the exercises in the first circuit, do it again. Furthermore, if you still have the energy for a third, go for it.
Do this routine 3-4 times a week, and in between, give your body rest by not doing work out on a consecutive day. When you get used to this routine, you can further move to the weekly strength training and cardio workout.