It's super important to be able to go to the gym or at least have a workout routine that you can do 1-3 days per week as a beginner. This is not only to enhance your looks but also to be healthier. This article is only for beginners who have never experienced a workout on their own and are trying to look for a quick guide to start this week, this day, or right now.
Section 1: The Warm-Up (15-25 minutes)
Warming up is essential to prevent injury and improve performance. If you want to make sure you are able to get the full range of motion and not get injured make sure you follow these steps:
Bring your heart rate up. Start with 10-15 Min of walking on the treadmill or riding the bike.
Do dynamic warm-up exercises such as Leg swings, arm circles, hip circles, high knees, butt kicks, ankle circles & inchworms.
Always start with way less weight than what you can do for the working set & basically do "warm-up sets" where you do the same exercise with full range of motion but with a lighter weight to fire up all the muscles and be ready for the working set.
Section 2: Strength Training/Resistance Training (30-45 minutes)
Strength Training/Resistance Training will help you stimulate muscle growth, leading to increased muscle mass and strength over time. More muscle means a higher resting metabolic rate, helping burn more calories at rest and during workouts, aiding in fat loss and body composition improvement. There are a thousand ways we could go about this routine and 100 ways depending on the individual but to make it easy for you as a beginner I picked exercises that are super easy to do and that don't require a lot of technique to get them done correctly. Full body workout routine:
Squats: Start with a squat exercise with the help of a TRX or a squat machine with no load. Try to keep your feet slightly out of the hip range and keep your knees looking out making sure you don't bring the knees in. Try to go low enough like around 90 degrees and hold 1 second on the bottom. Go for 3 sets of 8-10 Reps.
Chest Press: Ideally it would be better to do a compound movement but to make it easy for you start with a chest press machine where you can start with a safe load. Keep your chest high and make sure you don't bring your shoulders up as you do the movement. Start with lightweight and work your way up. Do 3 Sets of 8-12 Reps.
Row Machine/Hammer Row: Keep your chest high don't let your shoulders fall forward and make sure you bring your elbows back a little bit behind the body. Make sure that as you bring it back your elbows are aligned with your wrists. Try to go slow and feel the lats and the muscles on the back being worked. Do 3 Sets of 8-12 Reps.
Leg Press: Ideally I would include some type of lunges but based on my experience not everybody is able to do it properly or able to do them at all without the help of a professional. Here the leg press comes in handy. Start with no load and work your way up. Keep your ankle aligned with your knees as you come down if not make sure you put the lock and re-adjust your feet. To start going at 90 degrees is more than enough. Do 3-4 Sets of 10-15 Reps.
Crunches: Here focus on bringing your upper back off the floor, Hold 1 second and keep your hands in front of your ears, you don't want to pull your head up and cause neck pain. As you go down start inhaling through your nose and before you come up start exhaling through your mouth so before you complete the full crunch you have it all out and repeat the process.
Section 3: Cardiovascular Exercise (20-30 minutes)
Cardio is so important in your workout routine it offers numerous health benefits, including improved heart and lung health, weight management, increased endurance, enhanced mood, better sleep, reduced risk of chronic diseases, improved blood sugar control, and a potentially longer, healthier life. Engaging in regular cardio workouts can have a positive impact on overall well-being and quality of life, making it an essential component of a balanced fitness routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week to maintain good cardiovascular health(If possible, if not, doing cardio is better than not doing it at all).
Don't complicate this part. Do any type of cardio activity you feel more comfortable with. It can be a treadmill, bike, air-bike, elliptical, stair master, etc...
You can do slow or moderate intensity. Try to keep a bottle of water with you, and do 20-30 Minutes.
Conclusion:
In conclusion, embarking on your fitness journey as a beginner can be both exciting and transformative. The key to a successful start lies in adopting a balanced approach that includes warm-ups, strength training, and cardiovascular exercise. By incorporating dynamic warm-up routines, you prepare your body for the demands ahead while reducing the risk of injury.
Strength training not only builds muscle but also boosts your metabolism, helping you achieve your fitness goals more efficiently. Cardiovascular exercise contributes to a healthy heart, weight management, and overall endurance. Remember, consistency and patience are your greatest allies on this path to better health and fitness. So, lace up those sneakers, warm up, pick up those weights, and get moving – your journey to a healthier, stronger, and fitter you has just begun.