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Fitness

How to exercise for a beginner?

Well, you’ve decided to lose some weight or getting in a model like a shape. Bravo! You have taken the very beginning step towards self-improvement of your body and mind. In childhood, we use to do lots of physical activity but as we grow up, we tend to lose touch with such activities. Exercising gives us good overall health and probably one of the best methods to fight diseases like cancer, heart disease, obesity, and other chronic diseases.

There are lots of information on the internet about exercising which can cause confusion in beginners. So, this article is especially dedicated to beginners out there. 

Read More About: The best exercise for health and fitness

IN THIS ARTICLE:

  •    Types of exercise 
  •    Benefits of exercising
  •    Home workout for beginners

Types of Exercise:

Every exercise works on different parts in a different way. So, there are different exercises according to your need like you may do running in every day to improve your endurance, weightlifting to builds some muscles or some yoga to refresh your mind and body

So, let’s discuss different varieties of exercises:

1- Aerobics 

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Aerobics is a physical exercise that is good for the heart, lungs, and muscles and improves your fitness too. Combine aerobics with a good and balanced diet. 

There are certain kinds of aerobics exercises out there. You can choose which one suits you the best like swimming, cycling, running, etc. 

For the duration of exercise, if you are trying to do moderate do 90 minutes of exercise every week and for an intense workout, 150 minutes a week would be a good choice.    

Attending aerobics class twice a week can show good results for beginners. If you follow a proper and balanced diet and you’ll be on the right path to maintaining your desired weight too.

2- Running 

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Running is one of the easiest and convenient way to improve your fitness. You don’t necessarily need any equipment (except a good pair of running shoes). Running burn more calories than walking.

3- Cycling

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Cycling is a good way to raise your heart rate. It strengthens your lower body muscles like calf, hamstrings, thighs, and glutes and cycling is also a good way to commute rather than walking.

4- Swimming 

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While swimming your whole body is engaged. So, you tend to burn more calories without putting any stress on your joints or ligaments. So, if you are suffering from joint pain or arthritis.

5- Brisk walking

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Walking a little fast than an ordinary pace so you can feel slightly out of breath is called brisk walking. No matter how old you are, it is a good exercise as you can do it regularly.

Strength training:

Strength training can be daunting for beginners, but the benefits pay off: higher calorie burn, stronger bones, and joints, better endurance, more muscle, etc.

Cardio and strength exercises are like salt and pepper for sculpting a good physique. Plan a strength training workout with cardio for better and fast results.

There are 5 basic ways moves for strength training:

  1. Push exercise
  2. Pull exercise
  3. Hinge exercise
  4. Squat
  5. Core exercise

There are so many different variations in these exercises, but I would rather suggest you start off with bodyweight exercises like push-ups, pull-ups, glutes bridges, planks, etc. 

Let’s discuss some bodyweight exercises:

1- Squats 

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Squats are the best exercise to target your thighs and glutes. It just not only work on your lower body but your core too. 

Stand with your legs shoulder-width apart with feet facing forward and look straight with your arms spreading ahead or behind your head and then take your buttocks down as possible until you feel you reached your threshold point. Make sure that your knees don’t go ahead of your toes and come back to your starting point with a straight back. 

2- Planks 

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Planks are the best exercise to build core strength whether you do it with hands, sides, or forearms. Not only core strength but increases endurance throughout your body. 

Place yourself in a push position with hands placed shoulder-width distance apart. Keep your core tight and spine straight to engage your core. Hold for 30 seconds, or do it for more duration as you do better.

3- Push-ups 

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Push-ups are the exercise that hits on your upper body considered as the most popular exercise. For beginners, this exercise may be hard to do but luckily, it has so many variations according to the level of strength.

For beginners, start with a plank position with arms extended keep your body straight, and go down until your chest comes close to the ground and keep your elbows tucked in near your body and push yourself up back to the same position. For making it easier you can rest your knees on the floor and then do the push-up.

4- Pull-ups

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Pull-ups are an upper body strength exercise that builds strength in your arms, back, and shoulder. It may be hard for beginners since it needs lots of strength to perform, for better, having assistance from your workout partner helps you to perform this exercise better.

To do this exercise, you need to hang on a bar by grabbing it a little wider than shoulder-width pull yourself up until your face is above the bar. Pull-ups are different from chin-ups. In chin-ups, you hold the bar with an underhand grip.

Benefits of Exercise:

As you know that exercise every day reduces the risk of being injured. It can do some amazing things to your mind and body. The best thing about working out is that you can get results even if you do it for a few minutes every day.

Here are some things which can help you to achieve:

  • Reduces stress
  • Relieve in symptoms of depression and anxiety
  • Reduces risk of heart disease and other types of cancer
  • Fat loss or weight loss
  • You feel energetic 
  • Boost your confidence 
  • Fights insomnia 
  • Increase bone density
  • Good for lungs and heart 
  • Improve the quality of life 
  • You feel good after the workout 

 Start working out of from tomorrow, it will be the best decision you take for yourself and achieve whatever desired body you want because no one can stop you!