by Michael Davis
Regular workout is one of the best things that one can do for health maintenance. It has tremendous benefits, including reducing risk for many chronic diseases and improving your overall fitness and health. Workout includes all the possible movements that make your muscles work and require your body to burn calories. There are various workout styles like aerobics, yoga, cardio, etc. that you can opt for improving your health.
However, working exercise into your daily routine requires lots of determination, and sticking to it requires long-term discipline. If you are planning to start an exercise routine, but you do not have any idea from where to start, this article is for you. The article is a workout guide that includes all the instructions followed by a one-week sample exercise program and quick tips for beginners.
Exercising regularly has a significant impact on your health. Its potential benefits include maintaining muscle mass, reducing the risk of chronic disease, and achieving and maintaining healthy body weight. Also, research has shown that workouts lift your mood, help you sleep better, enhance your sex life, and boost your mental health. It also helps in maintaining proper energy levels.
Additionally, workouts reduce the risk of obesity, diabetes, osteoporosis, high blood pressure, and heart disease, keep joints, ligaments, and tendons flexible, which makes it easier for moving around and helps in decreasing the chance of falling. It also contributes to mental well-being and helps treat depression, help relieve anxiety and stress, increase endurance and energy, improve sleep, and help maintain healthy body weight by increasing metabolism.
Common Types of Exercises
There are different types of exercises. These include –
Aerobics – it is the core of any fitness plan, including periods of continuous movements. It is also referred to as cardio exercise. Your heart rate and breathing increase during the aerobic workout, which helps in keeping your lungs, heart, and circulatory system healthy. Examples of aerobics include swimming, running, spinning, cardio machines, aerobic classes, hiking, walking, dancing, kickboxing, and cross country skiing. It not only improves fitness, but it also has various known benefits for both emotional and physical health.
Strength – it is an activity that makes your muscles work harder and increases strength, endurance, power, and size of your muscles. It involved your body weight or working against a resistance. Examples of strength exercises include lifting weights, heavy gardening such as shoveling and digging, hill walking, climbing stairs, dance, cycling, yoga, squats, sit-ups, and push-ups.
Calisthenics – it includes the basic body movements that are done without using any gym equipment. It is a form of exercising that involves different movements that benefit large muscle groups like pushing, grasping, standing, and running. This workout style is performed rhythmically with minimal equipment and is intended to increase flexibility, fitness, and strength. Examples include pull-ups, lunges, etc.
HIIT – High-intensity interval training – it includes the repetition of high-intensity short bursts exercise followed by a rest period and low-intensity workouts.
Boot camps – this workout style is comprised of high intensity and time-based circuits that combine resistance and aerobic exercises.
Balance or stability – it improves body coordination and strengthens muscles. Examples include core-strengthening exercises, tai chi poses, and Pilates.
Flexibility – this type of exercise helps in muscle recovery, prevents injuries, and maintains a range of motion. Examples include individual muscle-stretch movements and yoga.
All of these workouts mentioned above can be done combined or individually. The most important thing is to select a workout style that suits you best.
How to Get Started?
Before getting started with workouts, you need to consider the following points –
Check your health – make sure to consult your doctor or gym training coach, and it is better to get a physical medical examination before starting your workout routine. An early checkup will help in detecting health problems that could put you at risk of any severe injury during exercise. Additionally, it also helps in optimizing your workout, while making it easier for you to understand your limitations and creating a tailored exercise plan to help you cater to your health needs.
Set realistic goals and make a workout plan – make a workout plan that includes all the attainable steps and health goals. For instance, your aim is to finish a ten-kilometer run, get started by a workout plan, including shorter runs. Once you finish those short runs, increase the distance until you can run the whole five kilometers regularly. Starting your workout with small goals will not only help you accomplish health goals, but it will also keep you motivated during every step of the way.
Make it a habit – it is vital to stick to your routine. It becomes easier for individuals to maintain their workout routine in the long-term only if they do it regularly and make it a habit. Adding workout into your daily health routine is a great approach to keep you physically fit and able.
One Week Sample Exercise Program
This program can be adjusted as per your fitness level.
A 40-minutes brisk walk or moderate-pace jog
A 10-minutes brisk walk, complete the following circuits, take rest of 1 minute after each set, and stretch afterward
Circuit no. 1 – alternate 10 lunges for each leg, 10 sit-ups, and 10 push-ups
Circuit no. 2 – 10 air squats, 10 jumping jacks, and 10 chair dips
30-minutes moderate pace jog or bike-ride
A 40-minutes long walk, jog or run
Tips for Beginners
- Stay hydrated
- Optimize your nutrition
- Cool down
- Listen to your body
- Rest and repeat
- Prioritize consistency over intensity
- Do workouts that you actually like
- To avoid injury and burnout, take a slow start and take breaks during your workouts
Starting a new workout routine can be difficult and challenging at times. However, setting a real objective can help in maintaining a fitness program in the long-term. There are various physical activities that we can choose from. Make sure to start with the workout style that suits you best. Take a slow start, build up your fitness level, let your body rest from time to time to prevent any serious injury, and keep track of your progress. This way, you can stay motivated, and it will help in accomplishing your health goals. Moreover, it is also essential to keep yourself hydrated and have a healthy diet.