Exercise for Beginners

There’s something invigorating after finishing a good workout. That mix of near exhaustion and elation is something that can’t really be duplicated. However, starting in on exercise can be pretty difficult. There are many Americans who would like to start exercising, but don’t know how to get started.

That’s okay. Starting a workout regimen can be very difficult. A great place to start is by speaking with your doctors. They are going to be elated that you’ve chosen to start working out. Exercise is one of the cornerstones to defending against a host of diseases and health problems. From there, a person needs to decide on the types of workouts they feel comfortable with. For beginners, start slow and then work up. A lot of beginner workouts have a lot of overlap. This is because they are intended to keep things simple and to avoid injuries. With the amount of exercise routines out there, it can be confusing. Here are some simple and relatively basic workouts to try and get you up and moving!

Bodyweight Workouts

These workouts don’t need a gym to provide benefits to you. Bodyweight workouts merely use the natural resistance of your body and gravity to give you the burst you need. Basic workouts will last about 30 minutes. Do 7 exercises for 1 minute at a time, and then take 30 seconds off before repeating. After four circuits, that’s a perfect 30 minutes. A typical circuit for a bodyweight workout will be made up of:

  • Pushups
  • Situps
  • Lunges
  • Burpees
  • Mountain Climbers
  • Squats
  • Jumping Jacks

Gym Circuits

If you’re someone who wants to make use of a gym, then you’re going to want to work out a gym circuit. Gym circuits are merely you alternating from station to station as you complete one or two exercises at each station. These can be as simple or complicated as possible. A good beginner circuit will have the following exercises:

  • Leg Presses
  • Dumbbell Squats
  • Hamstring Curls
  • Bench Presses
  • Crunches
  • Tricep Pressdowns
  • Bicep Curls
  • Cable Rows

Weight Training

Weight training can be a great boon to your health. Not only does it do a great job of toning and adding muscle, but it also helps burn through fat. Weight training can take more planning than some basic circuits. This beginner plan for example has two different workouts that are to be done, and scheduled times to do them over a two week period. Let’s call them workout 1 and workout 2. During the First week, they should be completed 1,2,1. Ideally these would be completed on Mon/Wed/Fri. This always leaves a rest day in between and an extra rest day on the Sunday. Obviously that can be altered for schedule. During the second week, the workouts are completed 2,1,2. This results in consistent balance in the workouts. The workouts should consist of:

Workout 1: Squats, Bench Press, Rows

Workout 2: Deadlifts, Pull-Ups, Overhead Shoulder Press

Ideally each would have 3 sets with between 6-10 reps. There should be a break of 90 seconds to 2 minutes in between each set. This allows the muscles to be prepared for the next one. This is a very basic and simple weight training workout plan that will have you looking your best in no time.

Other Workout Types

While we have gone over some basic workouts, the truth is that any exercise is going to help out. The internet is a vast sea of information when it comes to health and body. There are so many different types of workouts, so why not try some of these as well:

  • Cycling - Even a quick trip around the block can do some great work and get that heart pumping pretty well. Spin classes at the gym can be incredible at burning calories.
  • Cardio - When it’s time to get that heart pumping and keep it there, cardio is perfect. There are many treadmills and elliptical machines available at the gym, plus a whole world available if you’re more interested in being outside.
  • Crossfit - Crossfit may be a fad, but it’s a fad that’s gained a lot of followers. Crossfit suggest that the entire world is your gym. Many of the exercises are simple. Following a regimen can be a bit more advanced however.

Essentially, just get moving. Your body was made to be active and function in a physical way. By finding a workout you enjoy, your gateway to exercise will be open.

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This article should not be considered as medical advice. Do not delay or disregard seeking professional advice from a certified doctor or other qualified healthcare provider. Always speak with a doctor before starting, stopping, or changing any prescribed care or treatment plan. healthnfitness.net provides this reading material as a helpful resource, but it should never be a substitute for professional medical advice, care, diagnosis or treatment from a medical physician, a certified personal trainer, a therapist, a dietitian, or a nutritionist. If in a medical emergency, call a doctor or dial 911 immediately.