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Here is a guide to some beginners strength
training exercise workout.
Beginners Guide to Exercise
Physical exercise refers to any bodily activity that
improves and maintains physical fitness and overall health. It is
performed for strengthening muscles and the cardiovascular system,
increasing athletic skills, weight loss or maintenance, and for
enjoyment as well. Regular physical exercise boosts the immune system,
and protects against heart disease, cardiovascular disease, and obesity.
It also improves mental health and helps prevent depression. Regular
exercise offers physical and emotional benefits to everyone who
participates.
Beginners exercising for the first time, or people returning to activity
after an absence, are advised to take several steps before beginning
their exercise program.
Get Ready - The first step to any workout routine is to evaluate your
fitness according to the physical activity you have chosen. It is always
wise to consult a doctor before beginning an exercise program. Anyone
with major health risks should get medical clearance.
Fitness Definitions - Be aware of some terms, which you are likely to
encounter:
- Aerobic / Cardiovascular Activity: These exercises are
tiring enough to speed up your breathing and heart rate for the time
being. Running, cycling, walking, swimming, and dancing fall in this
category.
- Flexibility Training or Stretching: This type of workout
increases the range of motion of joints. Age and inactivity tend to
cause muscles, tendons, and ligaments to shorten over time. However,
stretching and warming up are not synonymous. In fact, stretching
cold muscles and joints can make them prone to injury.
- Strength, Weight, or Resistance Training: This type of
exercise is aimed at improving the strength and function of muscles.
Specific exercises are done to strengthen each muscle group. Weight
lifting, push-ups, and exercising with stretchy resistance bands are
examples of resistance training activities.
- Set: This term refers to repeating the same exercise for
a certain number of times.
- Repetition or "Rep": This refers to the number
of times you perform an exercise during a set.
- Warm up: This is the act of preparing your body for the
stress of exercise. Warm-up movements increase blood flow, which in
turn heats up muscles and joints.
- Cool Down: This is the less-strenuous exercise you do, to
cool your body down after the more intense part of your workout.
Before beginning, experts recommend three different
types of exercise for overall physical fitness.
- Cardiovascular Activity: Start by walking or running, for
continuous 20-30 minutes, four to five times a week. Make sure you
can carry on a basic level of conversation without being too
breathless.
- Strength Conditioning: Start by doing one set of
exercises targeting each of the major muscle groups. When you think
you can handle more, gradually increase either the weight, the
number of repetitions, or number of sets. To maximize the benefits,
do strength training at least twice a week. Never work the same body
part two days in a row.
- Flexibility Training: Such training recommends doing
slow, sustained static stretches for three to seven days every week
that last for 10-30 seconds.
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