It’s often said that keeping fit is not only good for you physically, but also mentally, and will therefore benefit you when it comes to studying. Less often said is which exercises will benefit you most. This article is intended to address that.
If you’re new to fitness the thought of setting foot in a gym can be daunting enough, quite apart from embarking on a fitness program. With so many exercises to choose from, it’s hard to know where to start. In this beginner’s guide to fitness, we’ll take a look at some of the best exercises to get you started.
Walking is a great exercise for beginners. It’s low-impact, easy to do, and can be done anywhere. All you need is a good pair of walking shoes and you’re ready to go. Start with a 10-15 minute walk and gradually increase the duration and intensity as you get more comfortable. It’s great cardiovascular exercise, simple and great for your heart!
Body=weight exercises are a great option for beginners because you don’t need any equipment. Here are a few to try:
• Squats: Squats are great for targeting your legs and glutes. Stand with your feet shoulder-width apart, lower your hips down and back as if you’re sitting in a chair, and then stand back up. When you’re ready, you can add extra weight.
• Push-ups: Push-ups are a classic exercise that targets your chest, shoulders, and triceps. Start with modified push-ups (on your knees) if you need to, and gradually work up to full push-ups.
• Lunges: Lunges are another great exercise for targeting your legs and glutes. Step forward with one foot and lower your back knee down toward the ground. Then stand back up and repeat on the other side.
Cardiovascular exercise, also known as cardio, is any exercise that increases your heart rate and breathing rate. This type of exercise is important for improving your overall fitness and burning calories. Some great options for cardio include:
• Using A Treadmill: Whether you’re walking or running, the treadmill is a great option for getting your heart rate up and burning calories. Try varying the speed and incline to challenge yourself.
• Using A Stationary Bike: The stationary bike is a low-impact option that’s great for beginners. You can adjust the resistance to make your workout more challenging.
Resistance training, also known as weightlifting or strength training, is important for building muscle and improving your overall strength. Don’t worry – you don’t have to be a bodybuilder to benefit from resistance training. Here are some exercises to get you started:
• Chest Press: The chest press machine is a great option for targeting your chest and triceps. Sit in the machine with your feet flat on the ground, grab the handles, and push them away from your body.
• Rows: Rows are a great exercise for targeting your back muscles. Sit at the rowing machine with your feet flat on the ground, grab the handles, and pull them toward your chest.
• Shoulder Press: The shoulder press machine is a great option for targeting your shoulder muscles. Sit in the machine with your feet flat on the ground, grab the handles, and push them overhead.
Resistance bands are another great alternative for beginners who don’t feel ready to use the machines or free weights. They’re also good for adding resistance to body-weight exercises.
• Bicep Curls: Stand on the middle of the band and hold the handles with your palms facing up. Curl the handles up toward your shoulders and then lower them back down.
• Tricep Extensions: Hold the band with both hands and extend your arms overhead. Then bend your elbows and lower your hands behind your head.
• Rows: Hold the band with both hands and step on the middle of the band. Bend your elbows and pull the band toward your chest.
Strengthening your core muscles can help improve your posture, balance, and stability. Here are some exercises to try:
• Plank: The plank is a great exercise for targeting your core muscles. Get into a push-up position and hold your body in a straight line from head to heels.
• Crunches: Crunches are a classic exercise for targeting your abs. Lie on your back with your knees bent and your hands behind your head. Curl your shoulders off the ground and then lower back down.
• Russian Twists: Russian twists are a great exercise for targeting your obliques. Sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and twist your torso from side to side.
Remember to start slowly and gradually increase your workouts’ intensity and duration. Ideally, you want to be working out at least three times a week. If at first you can only manage once a week, that’s great. Maintain the discipline on a level you can manage, and you’ll soon see results and have a desire to do more.
Pick what works for you and what you enjoy; eventually, you’ll have enough awareness and experience to know where you need to go next on your fitness journey. Or you’ll know a few personal trainers who can make a recommendation!