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A 30-day Exercise Guide for Beginners

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Deciding to undergo an exercise program is a conscious effort. You might be inspired by a fantasy about how your new, slimmer you will look like. The main problem then lies with the point of commencement, the best plan for you, and how to follow through it.

How to get started

Before you get yourself overwhelmed with an exercise program, the following steps will put you on a good track to start.

Step 1 – Take track of your measurement

If your goal is to lose some weight, measuring your measurements at regular intervals – probably every two weeks – will equip you with an adequate knowledge on the changes you make.

Step 2 – Get your doctor’s clearance

It is important to seek your doctor’s approval before engaging in any workout plan, especially when you have sustained some injuries or health conditions.

Step 3 – Prepare to workout

Two workout trainings are essential for your weight-loss plan: cardio, which increases your heart rate while also burning calories, and strength training, which boosts metabolism by building lean muscles. A combination of the two will yield successful weight-loss results.

While the cardio plan can be done on any cardio machine such as treadmill, rowing machine, etc., strength workouts requires equipment such as an exercise mat, an exercise ball, and various weighted dumbbells. Two basic terms are used in strength training: rep or repetition, which is a single instance of any exercise; and set, which is a number of repetition that is performed sequentially.

Your cardio workout. Note that PE means perceived exertion Level

  • 5 minutes: Warm up at an easy-moderate pace. (PE): 4
  • 5 minutes: Intensify your speed, incline, and/or resistance – as your baseline. PE: 5
  • 2 minutes: Intensify your speed, incline, and/or resistance a little harder than your baseline. PE: 6
  • 3 minutes: Lessen your speed, incline, and/or resistance back to your baseline. PE: 5
  • 1 minute: Intensify your speed, incline, and/or resistance a little harder than your baseline. PE: 6
  • 4 minutes: Lessen your speed, incline, and/or resistance to get back to the moderate level. PE: 4

Total time for workout: 20 minutes

Step 4 – Flexibility workout

This helps you to get relaxed and relieved from pain. The flexibility workout plan includes only eight stretches which can be carried out within two minutes.

First Week

Here is a schedule for cardio and strength-training activity.

Day 1

Perform the 20-minute cardio plan outlined above.

Day 2

This basic strength-training workout requires you to do 1 set of 15 reps of each of the exercises listed below, with brief rest between exercises as required. The workout is a great way to get started as a beginner – it targets all your body muscles. 

  • Assisted Lunges
  • Back Extensions
  • Modified Pushups
  • Overhead Presses
  • Ball Squats
  • Bicep Curls
  • Dumbbell Rows
  • Crunches on the Ball
  • Tricep Extensions

In case you experience sore after lifting weights, you might require to back off and take an extra day rest.

Day 3

Undergo the same 20-minute cardio plan as Day 1, and then the 10 lower-body stretches highlighted in this lower-body stretching workout.

Day 4

Undergo the eight yoga poses highlighted below, while you hold each for 3 to 5 breaths. Breathe in and out through your nose, with the air taken in through the back of your throat. Each pose should be done for at least once.

  • Standing Cat Stretch
  • Hanging Back Stretch
  • Sun Salutation
  • Warrior I
  • Warrior II
  • Spine Twist
  • Modified Triangle
  • Corpse Pose

Day 5

Repeat the basic strength-training workout as you have it on Day 2.

Day 6

Do an interval training – an alternation in work sets (but at a higher intensity) while you use the perceived exertion scale in monitoring your intensity.

5 minutes: Warming up at an easy pace. PE: 4

3 minutes: Increase your speed and resistance/incline to a moderate level. PE: 5

1 minute: Increase your incline and resistance 1 percent to 5 percent to increase the level of intensity. PE: 7

3 minutes: Rest Set. PE: 5

1 minute: Work Set. PE: 7

3 minutes: Rest Set. PE: 5

5 minutes: Cool down. PE: 4

Note that you may adjust the plan to suit your ability.

Week 2

Continue with the same schedule as you have it in the previous week; however, with a few small changes as a form of challenge. 

For cardio, you’ll do the same workouts with an added 5 minutes to build endurance and increase your exercise time.

  • 5 minutes: Warm up at an easy-moderate pace. (PE): 4
  • 6 minutes: Intensify your speed, incline, and/or resistance – as your baseline. PE: 5
  • 3 minutes: Intensify your speed, incline, and/or resistance a little harder than your baseline. PE: 6
  • 4 minutes: Lessen your speed, incline, and/or resistance back to your baseline. PE: 5
  • 2 minute: Intensify your speed, incline, and/or resistance a little harder than your baseline. PE: 6
  • 5 minutes: Lessen your speed, incline, and/or resistance to get back to the moderate level. PE: 4

Maintain the same strength-training workouts and exercises, but with 2 sets of each for additional intensity. Increase interval training by 4 minutes.

Modify the workouts as needed to fit your fitness level and goals.

  • Day 1: 25-Minute of Cardio
  • Day 2: Basic Strength Training. Perform 2 sets of 15 reps for each exercise, with 20 to 30 seconds rest between sets.
  • Day 3: Beginner Intervals – Level 2
  • Day 4: Basic Yoga
  • Day 5: Basic Strength Training. Perform 2 sets of 15 reps for each exercise, with 20 to 30 seconds rest between sets.
  • Day 6: 25-Minute Cardio

Week 3

Increase your cardio workouts to 30 minutes. Include new exercises and if possible, heavier weights in the strength routine.

  • Day 1: 30-Minute Cardio
  • Day 2: Beginner Total-Body Strength – Level 2. Perform 1 set of 15 reps for each exercise
  • Day 3: Beginner Intervals – Level 3
  • Day 4: Yoga on the Ball
  • Day 5: Beginner Total-Body Strength – Level 2. Perform 1 set of 15 reps for each exercise
  • Day 6: 30-Minute Cardio

Week 4

Maintain the same 30-minute cardio workouts and strength workout.

  • Day 1: 30-Minute Cardio
  • Day 2: Beginner Total-Body Strength – Level 2. Perform 2 sets of 15 reps for each exercise, with 20 to 30 seconds rest between sets.
  • Day 3: Interval Workout – Level 3
  • Day 4: Yoga on the Ball
  • Day 5: Beginner Total-Body Strength – Level 2. Perform 2 sets of 15 reps for each exercise, with 20 to 30 seconds rest between sets.
  • Day 6: 30-Minute Cardio

Week 5

You can modify weights, intensity, repetitions, duration, speed, variations on exercises, and so on. Making a difference to reach new goals require you to make a few changes or adjustments.

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Lifestyle

The Best Running Gear of 2019

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Common sense is the source to stay safe on the run. A right gear helps you to avoid or deal with dangerous situations like attack of strangers and unwanted vehicles. No matter, if you are running in a marathon or adventuring a race or running in your local tracks, you need some safety tools with you.  Are you also run alone or in low-light or in-dark conditions? Then it is necessary to take a few precautions for the safety of your important items. From ID bracelets to reflective apparels and LED lights, there are many safety gears available in the market for runners.

Below, there is a list of 2019’s best running gear for runners. Let’s have a look at this list.

The Road I’d Bracelet:

How someone is able to identify you when you get hurt on the road while running or how someone gets access to your emergency contact? For this purpose, you need a sports ID bracelet. A Road ID Bracelets are laser patterned with your name, address, emergency contact number, and phone number. This safety gear is made up of a silicone band that contains stainless-steel clasp and faceplate. Don’t worry about its quality, this bracelet is durable and permanent and won’t get damaged and torn. This Road ID Bracelet can easily be cut to fit in any size of wrist.

Body Glide:

This is the great gear for runners. This equipment is in the shape of deodorant but actually can prevent blisters and chafing from developing. This body glide is best in quality and does not clog your body pores. This body glide gear is highly affordable for every runner. It is great for the runners with sensitive skin, and easy to carry during the run.

LED Reflective Belt:

This is the most affordable and effective option to keep you safe and secure when running in low-lights or in the dark. This belt gives you the 360 degrees of visibility and can change the light between glow and flash with just one click. The strap of this belt is perfectly elastic and easily adjusts for comfortable fit. This gear also includes a USB rechargeable battery and gives 20 hours illumination without any obstacle. You can also use this belt to clip with other safety devices such as use it as an alarm for security purposes.

Saber Pepper Spray:

This is not a good idea to go running alone in the dark or light deserted areas. Are you worried because of potential attacks from wild animals and strangers? If yes then you also need this amazing Saber Pepper Spray. This spray is non-lethal but causes an immediate closing reaction on eyes, runny nose, difficulty in breathing, and coughing. These sprays are small enough to keep easily in the pocket or hold in hand. The collection of these Saber Pepper Sprays covers the range of 10-feet.

Nathan Steak Reflective Vest:

This Nathan Steak Reflective Vest is the best running gear with the ability of 360 degrees of visibility at distances up to 12,000 feet. With the help of this gear, you will be able to stay safe and seen when running on low-light or dark roads. This vest gear is made up of lightweight, durable and breathable fabric and also features elastic and reflective shoulder strips. With the reflexive patches on back, chest, and waist, this Nathan Steak Reflexive Vest allows the runner for a full range of motion.    

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Great Tips to Start Treadmill Training during Winter

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Winters are the indoor training days. The treadmill is the best alternative for runners during winters and unfavorable weather conditions. Sometimes safety issues also make it difficult to run outside. In this article, you can find out different tips for getting started the treadmill training for chilly winter days. There are different tasks that you can easily achieve on the treadmill. In this article, you can learn different tips for starting the treadmill training.

Drinking habit

A daily run on the treadmill is a great way to practice hydration. You can also test different nutrition strategies in this way. There are lots of sports drinks available in the market, try that one which perfectly fits with your stomach. Add different pre-workout foods and snacks into your routine. Your body needs bundles of energy for simply running on a treadmill and snacks and drinks will give you that energy. The most prominent advantage of the treadmill is that you won’t be miles away from the comfort zone of your house.

Warm up your body

  It is not so difficult to jump up on the treadmill and start running on your own peace. Your body also needs some simple warm up that make your run safe and effective. Walk fast for some minutes. In this way, your body can easily build up the brisk walk for a run. You can also jump or run around for a minute, in this way you can get pace for a run on the treadmill.  Always run or stroll on the treadmill for 5 to 10 minutes. In this way, you can get an easy pace in your running. It really looks tempting to just jump on the treadmill and start your run but remember it is good to allow your body to warm up. 

Design training course

You can also do a perfect training course on a treadmill. Easily enhance your specificity training by doing hill outside run on the treadmill. For this purpose, set the inclination of your treadmill at different challenging levels. Set different running paces for training. Set your treadmill to 1% to 2% incline level for smooth running. For a steep running experience, set the incline level of your treadmill at 7% or more than this. Remember, always mix your incline steep with smooth running otherwise you will injure your calf or get Achilles tendon.

Improve stride counts

The efficiency of your running depends upon the steps you’ll take per minute. Almost every elite runner runs 180 steps in 1 minute. Every time your foot hits the belt count it for a minute then double this counting. You can improve your stride counts by taking quicker, shorter and steady strides and also keep your feet close to the running belt. This is the best exercise to fight with boredom during winters.

Running shoes

As the winter arrives, it is the time to break into your new running shoes and treadmill is the great place to start. For avoiding the blisters and hot spots because of your new shoes, always start with shorter steps. Try to wear your running shoes more often. In this way, the padded insert of your shoes will mold according to your foot and give you best support.   

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