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Most of us have an idea about exercises,workout or fitness , because its the best way or the only weapon that can protect our life from many diseases such as Diabetics,Obesity and many other diseases.
Many people they may plan to begin exercises after hearing all this stories about sport and it good impact on our body ,but when it came to the start most of us are lazy or does not have time to join a gym or even to go for a jog outdoor , so the beginning is always hard after that our mind and body will be programmed for exercise , so whenever it reach that moment on the day when you should exercise, our mind will not be in a total relaxation until we finish our training and showering, that time you have attended the level of addiction , the positive addiction which is the sport.
The benefits of Exercise
It’s always a good idea to remind yourself about all the amazing things exercise can do for you, both physically and mentally.
Not only is it motivating to remember why it’s so important, it helps shore up the commitment you need to get up every day and exercise.
The wonderful thing about exercise is that you don’t need much to get the benefits. Even just a few minutes a day can improve your health and well-being. Here are just some things exercise can help you do:
- reduce weight
- reduce stress
- relieve symptoms of depression and anxiety
- reduce your risk of heart disease and certain types of cancer
- improve your confidence
- get a good body shape
Just think about it. Exercise is the one thing you can do every day that you’ll always feel good about. Even if it’s just a five-minute walk, you’ll improve your health and do something good for your body.
To improve stamina (your Energy), you need to do ‘cardiovascular’ exercise. Cardiovascular exercise is the type that really helps your heart — studies show that even 30 minutes walking a day can lower bad cholesterol (LDL) levels and reduce blood pressure — and its high energy demand helps you shed excess pounds too.
This kind of training generally uses the large muscles of the body, such as legs, back and chest, and is of a reasonably prolonged nature (in other words, 20 minutes, rather than a few minutes). It should be intense enough to make you warm, sweaty and a little breathless but not so intense that you can’t sustain it for any length of time.
If you are able to maintain a conversation (albeit a slightly breathless one!) you’ve got the intensity right. To begin with, duration rather than intensity matters. The tougher stuff comes later on.
Ways to Increase your Suppleness
People usually think suppleness means being able to wrap your legs around your neck, or at least touch your toes, but really, it’s just about being able to move your joints and muscles through their full range of motion. As we age, our flexibility declines rapidly as collagen fibres within the muscles stiffen.
It’s very important that we stretch and mobilize regularly, to ensure that we don’t end up stiff and immobile, with short, tight muscles. Good flexibility is an asset both in daily life (reaching that top shelf) and sport (stretching out to return a tennis ball over the net) and being supple helps you maintain good posture, as well as minimizing your risk of getting injured during activity, so always we should do some stretching before we start any exercise.
Fitness experts recommend that we include all three types of training in our weekly regime. The table below offers guidelines on how much we should be doing of each type. But don’t worry if it’s beginning to sound as if getting fit is destined to take up half your waking hours, there are many ways you can fit in exercise to improve your stamina, strength and suppleness.
Motivate your Self to Exercise
While it’s important to know basic exercise guidelines and principles, the most important step in starting an exercise routine is exploring the idea of motivation. Without that, all the advice in the world won’t do you any good.
It’s important to remember that motivation doesn’t just happen. It’s something you make happen each and every day. If you have multiple reasons to exercise, you’ll always have something to get you moving, even when motivation is hard to come by. The hardest part of exercise is getting started. If you can get that far, you’ve won half the battle. Some ideas:
- Think about the Consequences of getting obese.
- Think about your body when you are on the beach during summer.
- Remind your self about your goals.
- Imaging that moment when you are done with your exercise coming out of the gym.
- Promise yourself a reward for completing your workout
- Go with people who are addicted to the gym.
- Consider how much energy you’ll have to get more things done
Common thinks to avoid
Its always mandatory if you start anything in your life not workout or training you need to give to yourself time,
don’t be on hurry ,and do not compare your self with others, always you should listen to your body,and go step by step, below some of the think that you should avoid if you are a beginner :
- Using too much weight, too soon; always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.
- Not using enough weight; always play it safe, but if you can perform 30 reps with a certain weight, it’s likely time to increase it a bit. Caution: Increase the weight no more than about 5% at a time.
- Moving through repetitions too quickly, going too fast; there is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced, more muscle-fiber activation both slow and fast twitch fibers, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it; if you haven’t lifted in a long time, or ever, be careful what you ask of your joints.
- Not resting long enough, or resting far too long; both can have a bad impact on your workouts. Caution: The recommended rest period is between 30-90 seconds, for overall fitness.
Training Program
I have customized a training plan for beginners , below is the first month training plan
Day 1 : 10 Minutes on Treadmill /Stretching of all body muscles/3 Chest bench press/3 Squat/3 Back
Wide Grip Lateral Pull Down/ 2 barbell Curls Biceps/2 Triceps Pull down Cable.
Day 2 : Rest
Day 4 : Rest
Note:Always remember to use only light weight and do the correct movement, this programmed can be followed for the first 4 weeks of training.