Fitness Guide for Beginners
“Healthy body keeps a healthy mind”, an old saying, we all knows. If now, you have decided to exercise, you are on the way to a new and improved body and mind, Congratulations!
Health and Fitness Guide
“Exercise is the magic pill,” says chairman of the American College of Sports Medicine’s Consumer Information Committee. Exercise reduces risk of certain diseases such as heart disease. Exercise has proven benefits in preventing or recovering from some forms of cancer. Exercise provides comfort for arthritic patients. It also helps to control depression, anxiety and minimize the risk of type 2 diabetes.
And there is no doubt about it, exercise make people able to lose weight, as well as look slim and trim.
There are number of ways to start exercise that includes walking, dancing, gardening, biking etc. It is important to choose activities you like, that will ease of making it a habit.The question arises, how much exercise should you do? To keep heart healthy, the AHA recommends at least 30 minutes exercise of moderate-intensity, such as brisk walking. Yet, if you are not meeting the recommendation, you’re still going to see improvement.
On Your Mark
The initial step to any exercise program is to evaluate, how fit you are for that particular activity. Anyone with major health risks, males aged 45 and older, and women aged 55 and older should consult to their doctor first. But your medical condition is not an issue; you can work out in some way.
“I can’t think of any medical issue that would get worse from the right kind of exercise,” says Stephanie Siegrist, an orthopedic surgeon in N.Y.
The next step for fitness is to set a realistic and achievable goal. For example, run a 5K, hit the gym five times a week or walk without getting winded.
“Start low and go slow,” a firm rule, advised by each trainer. Most of the beginner repeat same mistake of starting out too aggressively that ends up in an injury. Some get dispirited as they don’t see instant results of their aggressive workout. When people start too aggressively, they tend not to stick with it over the long span.
Things to remember
For beginners there are some useful tips which they have to keep in mind while performing any physical activity
- Warm up. This act prepares your body for the stress of exercise. You can warm up with light aerobic movements like walking slowly. These movements increase blood circulation, which in activate muscles and joints. “Think of it as a lube job for the body.”
- Stretching. This workout enhances the range of motion of joints. Age and sluggishness tend to cause muscles, tendons, and ligaments to shorten over time. It’s a misconception, that stretching and warming up are synonymous. In fact, stretching cold muscles and joints enhances the chances of injury.
- Cool down. After the more intense part of your workout, it’s less-strenuous exercise. For example, after a walk on a treadmill, walk at a reduced speed for several minutes until your breathing and heart rate slow down, close to normal.
After warm up, experts recommend three types of activities for complete physical fitness and that is, cardiovascular activity, strength conditioning, and flexibility training. These don’t all have to be done at once, but doing each with consistency will result in balanced fitness.