The pace of the modern world is a unique thing. We are constantly in a hurry somewhere, always striving for something and, at the same time, are deprived of the opportunity to actively move and receive the loads that our body needs.
We keep inventing more and more ways to restrict our movements – transportation, elevators, remotes for everything.
Therefore, in order not to interfere with the development of the body and not let it grow old and wear out ahead of time, we go in for sports, go to gyms and fitness clubs, and engage in various programs, including fitness for beginners.
Someone does exercises at home, someone runs in the morning, but among most people, sports and fitness clubs are much more popular. And this is not surprising, because this is the only way the average person can get at their disposal a complete set of simulators and equipment, coaching services and consultations.
If you decide to do fitness for beginners or visit a fitness club, do not rush and do everything at once. The rule “it’s worth starting small” exists for a reason, it is the most important for a beginner. Fitness for beginners is why it is called so, you can start your journey to health with it.
An organism unprepared for stress will not be difficult to harm. Even if it seems to you that the bar is not heavy, and you can easily lift it, this does not mean that you need to immediately add weight to it. It is likely that in this case, tomorrow morning you simply will not be able to move because of muscle pain.
One way to avoid dangerous overload during training and avoid injury is to consult a doctor. Before you do fitness for beginners or just train in the halls, you should learn more about your own health.
Perhaps some exercises or procedures will not benefit you, but on the contrary, they will cause damage. It is better to know about this in advance. In addition, the doctor will advise what you should pay attention to and in which direction to deal with in the first place.
Determine for yourself why you want to start training, what result you want to achieve. Make a training program for yourself taking into account your free time or use the help of a trainer. A clear training program will help you achieve the desired result without compromising your health and time.
In addition, the coach will tell you what mistakes you make in the classroom, give advice on diet and nutrition, and tell you how to consolidate the result. The fitness program for beginners has all these aspects and, using it, you get the opportunity to lay a solid foundation for further training. If you are not sure about your schedule and visiting a fitness club or gym randomly happens to you, it is worth remembering a few simple rules that any person must follow during classes, especially those who are engaged in fitness for beginners.
First, do not neglect the warm-up. Many people do not take seriously this most important stage of training, and many of them subsequently received a lot of trouble in the form of muscle tension and sprains.
A warm -up is not just a set of exercises, it is a way to warm up the muscles and the cardiovascular system and prepare them for serious training.
Even such seemingly ordinary exercises as pulling up on the horizontal bar or exercising with a barbell also require a preliminary warm-up.
Secondly, do not forget that during exercise you spend a huge amount of energy that should be replenished, even if you are exercising in order to lose weight. There will be no benefit to the body from such activities. Be sure to drink water while exercising to stay hydrated, at least a few sips every 20-25 minutes. And after a workout, you should have a snack with something high-calorie so that the spent energy returns in the form of muscle mass.
How to make the right choice:
The first question newcomers to fitness face is where to start. Before you buy a subscription, determine the purpose for which you are going to practice. Do you want to get rid of extra pounds? Or tone your muscles? Or maybe just improve your physical endurance? Depending on what result you plan to achieve, choose the direction of study.
Strength training is designed for those who plan to build or strengthen muscle mass. Being engaged on special simulators, you can work on various muscle groups. With the help of strength exercises, you can give the missing volume to one part of the body and, conversely, reduce the volume of others.
Aerobics are special exercises performed mainly to music. Such exercises strengthen the cardiovascular and respiratory systems, contribute to weight loss. There are many varieties of aerobics. Dance aerobics is a mix of various dance styles: latin, jazz, hip-hop. Step aerobics classes are held using a special platform – step.
Rising and falling to the music, you can quickly put your calf and gluteal muscles in order. Aqua aerobics, as the name implies, involves exercises in the water, more precisely, in the pool. She has a minimum of contraindications – water aerobics is recommended even for pregnant women and the elderly, but at the same time there are a lot of pluses. “Water” exercises strengthen muscles, improve flexibility and endurance.
Before you decide on the choice of direction, it will not be superfluous to visit a doctor. The specialist will assess the state of your body and give specific recommendations on the loads. For healthy people, the combination of strength training with aerobic exercise is considered optimal. But if you have problems with pressure, joints, you are seen by a doctor for any chronic diseases, an individual program is best for you.
The state-of-the-art fitness centers have trainers to help you plan your workouts. The services of a personal trainer are usually paid separately. If you are on a budget, you can pay for one consultation, where you will jointly develop a training program that you will implement on your own.
A few tips for beginners:
– Gradual increase in loads
– Do not overdo it! – Do not torture yourself with excessive loads, especially in the first months of classes. Fatigue, of course, should be present, but if you practice almost until you lose consciousness, and then do not find the strength to get home, such training will do more harm than good.
– Don’t be afraid to feel awkward . Are you afraid that, having come to the fitness center, you will feel uncomfortable against the backdrop of fit athletes? Or do you think that your body does not look good enough? Absolutely in vain.
Visitors to sports centers come here to take care of their figure, and certainly not to think about yours. In addition, each of those present was once the same beginner as you. Let their athletic bodies be a role model and an additional incentive to achieve good results!
– Choose the most comfortable clothes and shoes . This will not only make you feel more comfortable and confident in the classroom, but will also accelerate the achievement of the goal. Yes Yes! After all, it is unlikely that you will be able to perform the exercises at full strength if the shoes are tight, and the clothes are restricting movement. Comfortable sports equipment, on the contrary, allows you to work out with greater impact. And, therefore, the result is better!