05
March
2014

How to Begin Exercising for the First Time

Learn how to begin an exercise regimen if you have never done it before

We all know how important it is to exercise and maintain a healthy diet. It’s a very important concept, and yet sometimes we can be overwhelmed with where to start. There are some misconceptions that transforming from an inactive lifestyle to a more active lifestyle is very difficult, it takes a lot of time to notice benefits, and that you could hurt yourself. While some of this may be slightly true; if for instance you want to run a marathon, this may take some practice, or if you want to gain a lot of muscle mass, which will also take some work. However, you can start being active and maintain this lifestyle at any time. You can begin with easy activities like brisk walking or biking for 20 to 30 minutes a day, and work up to taking fitness classes, running miles at a time and lifting weights to gain muscle mass.

It is crucial to understand how important exercise and having an active lifestyle is. Being active can help to reduce the risk of heart disease by maintaining a healthy heart and cardiovascular health. Being active reduces blood pressure, and decreases the resting heart rate so your heart doesn’t have to work as hard while ‘resting’. Exercising increases coordination, balance, flexibility, respiration, circulation and overall well-being. It helps with weight control, helps prevent constipation and is a great stress-reliever.

Now that you know all of the amazing benefits- where do you begin? The easiest way to begin working out is to walk for 20 to 30 minutes a day. This will get your heart pumping, blood flowing, and begin to loosen up your muscles. Instead of driving five blocks to the store, opt to walk. Another option instead of walking, is to bike. Biking can be easier on the joints and not as strenuous as jogging or walking. Walking, jogging or biking at least four or five times a week for several weeks can work you up to running for longer amounts of time, thereby increasing your endurance. This type of activity will improve your cardiovascular fitness, which refers to your lungs, heart, veins and arteries which all work together to deliver oxygen to your muscles.

You also need to do exercises that strength your muscles. Push-ups and sit-ups are an easy start because most everyone knows what these exercises are, and how to do them. Push-ups will strengthen your shoulders and arms, while sit-ups will strength your core muscles. You may find that you first need to start doing push-ups with your knees down, but gradually you will work up to full push-ups. Basic exercises you can do to strength your leg muscles include squats and lunges. Working on these areas for a couple weeks will make you feel prepared to continue with a strength training class or begin using free weights, if desired.

Flexibility is another factor, yet it is often overlooked. Flexibility refers to the range of movements at a joint, and without a lot of flexibility you can suffer from increased stiffness, poor posture and muscular tension. Simple things like stretching can help improve your overall flexibility. Yoga is a great form of exercise that works not only to improve flexibility, but it also builds muscle and promotes cardiovascular health. Yoga is an amazing because even if you’ve never done it before, yoga instructors are more than happy to welcome new yogis, walk you through each step and posture, and praise you for a job well done.So don’t be afraid to get out there and try something new.

Categories: Exercise

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Nutrition Facts

05
March
2014

How to Begin Exercising for the First Time

Learn how to begin an exercise regimen if you have never done it before

We all know how important it is to exercise and maintain a healthy diet. It’s a very important concept, and yet sometimes we can be overwhelmed with where to start. There are some misconceptions that transforming from an inactive lifestyle to a more active lifestyle is very difficult, it takes a lot of time to notice benefits, and that you could hurt yourself. While some of this may be slightly true; if for instance you want to run a marathon, this may take some practice, or if you want to gain a lot of muscle mass, which will also take some work. However, you can start being active and maintain this lifestyle at any time. You can begin with easy activities like brisk walking or biking for 20 to 30 minutes a day, and work up to taking fitness classes, running miles at a time and lifting weights to gain muscle mass.

It is crucial to understand how important exercise and having an active lifestyle is. Being active can help to reduce the risk of heart disease by maintaining a healthy heart and cardiovascular health. Being active reduces blood pressure, and decreases the resting heart rate so your heart doesn’t have to work as hard while ‘resting’. Exercising increases coordination, balance, flexibility, respiration, circulation and overall well-being. It helps with weight control, helps prevent constipation and is a great stress-reliever.

Now that you know all of the amazing benefits- where do you begin? The easiest way to begin working out is to walk for 20 to 30 minutes a day. This will get your heart pumping, blood flowing, and begin to loosen up your muscles. Instead of driving five blocks to the store, opt to walk. Another option instead of walking, is to bike. Biking can be easier on the joints and not as strenuous as jogging or walking. Walking, jogging or biking at least four or five times a week for several weeks can work you up to running for longer amounts of time, thereby increasing your endurance. This type of activity will improve your cardiovascular fitness, which refers to your lungs, heart, veins and arteries which all work together to deliver oxygen to your muscles.

You also need to do exercises that strength your muscles. Push-ups and sit-ups are an easy start because most everyone knows what these exercises are, and how to do them. Push-ups will strengthen your shoulders and arms, while sit-ups will strength your core muscles. You may find that you first need to start doing push-ups with your knees down, but gradually you will work up to full push-ups. Basic exercises you can do to strength your leg muscles include squats and lunges. Working on these areas for a couple weeks will make you feel prepared to continue with a strength training class or begin using free weights, if desired.

Flexibility is another factor, yet it is often overlooked. Flexibility refers to the range of movements at a joint, and without a lot of flexibility you can suffer from increased stiffness, poor posture and muscular tension. Simple things like stretching can help improve your overall flexibility. Yoga is a great form of exercise that works not only to improve flexibility, but it also builds muscle and promotes cardiovascular health. Yoga is an amazing because even if you’ve never done it before, yoga instructors are more than happy to welcome new yogis, walk you through each step and posture, and praise you for a job well done.So don’t be afraid to get out there and try something new.

Categories: Exercise

0.0/5 rating (0 votes)

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