Fitness Program for Beginners | Simple Workout Routine
The first step is to learn the basics of setting up a workout program. Luckily for you, experts have already figured out the essential components in creating a great exercise routine.
The F.I.T.T. principle provides an excellent guide to set up a complete workout program, irrespective of the fitness training program you are doing. Using this principle can help you manipulate various aspects of your workout to make changes and progressions to higher levels, and therefore keep things interesting.
Frequency – This refers to the number of times you exercise. For instance, you can do cardio three times a week to get started. Subsequently, as you build endurance and convenience, you can add more frequency to your cardio workouts.
Intensity – This has to with how hard you’re working. As a beginner, you should focus more on working at moderate-level intensity. As you progress, you can gradually increase your workout intensity levels.
Time – This refers to the duration of your workouts. Your cardio workouts, for instance, could be 20 or more minutes. Add a few minutes to it every week, to progress while not working too hard.
Type – This is the type of exercise you’re doing (e.g., walking, running, etc.). As much as it is vital to start out with activities you enjoy, it’s also vital to cross-train, to engage both your body and mind.
At home workouts for beginners
Exercising at home is, hopefully, what you should start out with, as a beginner. These are some workouts you can try at home.
Down in a press-up position, place your hands shoulder-width apart and back flat, so your head down to your heels forms a straight line forms from your head to heels, via your glutes. Bring down your body, so your chest forms an inch from the ground, and then drive up explosively by extending your arms fully.
Dumbbell standing shoulder press
While standing, hold, with an overhand grip, two dumbbells at shoulder height, while your palms face forwards. Place your elbows in front of the bar. Fully extend your arms and press the weights up above your head. Bring down slowly to the start position.
In a press-up position, rest on your forearms with your back straight, and tense your glutes and abs. Hold and do not allow your hips to sag.
Fitness program for beginners
For a quality beginner dumbbell routine, try Reddit’s “stop-gap” dumbbell program. This routine, from 1913, is refreshing for beginners.
Barbell training is also an excellent exercise to start with as a beginner.
Note that you can integrate any of the barbell training programs with dumbbells.
Strong Lifts is excellent as it helps you starts out gradually, with the barbell, and enables you to master the form before you get too heavy.
If you prefer to have a light freedom while you do the exercises, you enjoy the Jim Wendler’s 5/3/1. It helps beginners work on their personal weaknesses, as you choose any of the assistance work.
Best workouts for beginners
1. Total Body Workout for Beginners
This program entails body-sculpting exercises which help you to burn fat. For this routine, use 5-10lb dumbbells.
2. Shape Up, Size Down Beginner’s Workout
This routine is suitable for women who want to make positive changes to their look and feel. It is a good starting point for beginners who can’t observe an intense Tabata-style workout yet. The routine entails six exercises and offers options with and without weights.
3. Beginners’ Total Body Fat-Blasting Routine
Three to four times of this routine each week is enough to work your way to fitness. The routine works the whole body, and only takes between 10 and 15 minutes.
4. Beginners’ Circuit Training
Two circuits of beginners-friendly exercises will ease you into shape.
5. Beginner’s Flat Abs Workout
Observe this program three times a week for about six to eight weeks, and you’ll be sure to carry on to an intense ab workout.
6. Sexy Legs Workout for Beginners
This program works perfectly for the lower body (especially the legs), including the calves and thighs. Dumbbells are, however, optional.
7. Running Program for Absolute Beginners
This program will help you run your way to better health with a blend of cardio fitness and strength training.
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