Top 4 Workouts for Beginners
Walking into a fitness center as a beginner can be intimidating; there are so many machines and workouts to try. Many men and women will forego the gym not only because of time or financial restraints, but because they aren’t sure what to do when they get there.
Using the services of a professional trainer can help you to better understand the ins and outs of your body and why exercises work the way they do. But this isn’t an option for everyone. If you’re curious about starting to get fit, but are unsure where to start, take a look at these 4 workouts for beginners:
1. Wall Push-Ups: This is an exercise that anybody can do. Try it with the kids, with your spouse, or on your own to tone your arms, shoulders, and back. Push-ups are known to be a difficult exercise to start with, if you haven’t developed strength in your arms yet. Starting out on a wall decreases the angle, and the gravity on your body, making it easier to get started.
Stand in front of a wall, arm-distance away, with your feet shoulder width apart. Press your palms flat against the wall, level with your shoulders and straight out in front of you. Now, slowly lean into the wall until your shoulders almost touch your hands and then stretch them back out.
Use this exercise twice a week, then four times a week, until it becomes easy. When there’s no longer any resistance during your wall push-ups, you’re ready to move on to standard push-ups from the knees, and then feet.
2. Jogging: Running is a great way to get in shape, tone legs, buttocks, and arms, but if you haven’t run before, it can take a lot out of you when you start out. They say you must crawl before you can walk, and you must walk before you can run. Jogging is a happy medium between the two. Start by incorporating long power-walks into your weekly routine, two or three times a week.
Once you’ve got the lungs for a good long walk, you can add a little bounce to your step. Choose a short distance to begin, and try a light jog. Sprinkle jogging into your weekly routine, walk one day, jog the next.
Jogging is a wonderful cardiovascular exercise that gets the blood pumping, and the limbs moving. Be sure to stretch before setting out, so that you don’t experience any muscle cramping.
3. Swimming: This low impact cardio booster is perfect for all age groups, and works well as a starter for individuals who have been injured in the past. Swimming laps is a great way to increase stamina, build muscle tissue, and burn fat. Even if you’re not a strong swimmer, treading water in the shallow end of a pool can work wonders for legs, arms, shoulder, and back muscles.
4. Assisted Squats: Squats are a great leg workout, but they’re tough to keep up if you’ve never done them before. To get started, and begin building muscle, find a support at waist height and stand an arm's length away with feet spread shoulder width apart. Next, place your hands out to gently grip the surface of the support you’ve chosen, (this can be a countertop, chair-back, bar stool, towel rack, or any other surface in your home or at the gym).
Once stable, you can perform the basic steps of a squat, by bending at the knees, keeping your back straight, and squatting. It should look like you’re sitting on an invisible chair. Tighten your buttock muscles as you stand back up, using the support in front of you if you are unable to make the lift on your own. Two or three times a week will soon have you squatting anywhere, and with no more use for the assistance from a support.
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