Health is wealth. No one can lead a proper life with out good health and mental strength. Good health refers to the complete state of physical and mental well being. Working out/health care exists to help people maintain this optimal state of health.
For living a longer, active and stressless life, good health is in the central to handle everything. Good health depends on exercising, everyone has to workout in proper ways. In this article, we will explain how to workout for a good health specially for the beginners.
Working out regularly is the main theme of having a healthy life. Main facts of working out regularly are given in the following points:
1.Working out improves the blood flow.
2.It is helpful for body fitness and makes a vital role in losing weight.
3.Working out improve mental health, It releases stress and give organic joy to the brain and stimulates the release of growth factors in the brain.
4.It improve brain activity, improves mood of sleep and reduces anxiety problems.
5.Exercising boost the memory and improve concentration that helps you to learn and memorize something more faster.
6.Slowing cognitive decline–a study shows that women who were physically fit in their middle ages were 88% less likely to develop dementia than their peers who were only moderately fit.
7.Exercise is the protection of the body against age related decline.
8.The main part of working out daily is that it improves heart and lung health. When someone works out on a regular basis, it strengthens the heart muscle and its ability to pump blood at the lung in the rest of the body. The lung automatically pick up the pace to keep up with the exercise and lowers the risk of developing coronary heart disease.
9.Increases lean mass and strength in man and women and also improve the cholesterol levels. Heart attacks and strokes clinicians recommend aerobic training or resistance training to ensure that healthy cholesterol levels are achieved number 10 prevention and management.
There are some important thing you should focus on before starting a new workout routine.
1. Check your health
You should consult your healthcare provider and get a physical medical examination when you are starting an exercise routine. It is a very important fact. Those who are new to strenuous and vigorous physical activities, this is particularly important for them. There are many things that could put you at risk for an injury during exercise. An early checkup can detect any health problems or conditions and save you from vital injuries.
It is also helpful to your workout optimization, making it easier for you and your personal trainer.
2. Make a proper plan and set realistic goals
When you have decide to start exercising regularly, you should try to create a plan that includes the attainable steps and milestones.
One important thing you can do that you can follow the easier workouts and keep it continue.
For example, if your goal is to give a 10 km. run, you can include short runs also and start by running 2 km. per day.
Once you are able to finish those short runs, you can increase the distance until you can run the whole 10 kilometers in one session.
When you will start achieving small goals, it will help you to keep motivated and go on step by step.
3. Keep it continue, make it a habit.
The most important thing in your exercise success is to stick with your routine. Never compromising it. If someone make it a habit and do it regularly, It seems to be easier for them to maintain an exercise routine in the long term. A study show that replacing an unhealthy lifestyle with a new healthy exercise habit is helpful for doing it in a long term. Moreover, making a schedule of workout every day at the same time is good way to sustain your routine and make it last.
For example, you can make a habit by planning to work out right after work every day or right after getting up from sleep in the morning . It’s important to choose a specific time that is best for you to workout everyday. You will be free from other stuffs, make sure that.
So the first thing you should focus on before starting work out is health check up. Then make a realistic plan with your current health situation and make it a habit. Exercise is for building your body, not to break it down. If you don’t go with proper ways, it will be harmful for your body. Remember that workout is a life long process, so you should not do it too much too fast. Go for a regular process ,it is the best thing for your health to do it in a regular basis. It takes a lot of determination and hard work to stick with it in a routine process.
Cardio Training:
This type of exercise is the basic thing you can do regularly in a routine time in your daily life. You should include some form of these continuous movement in your fitness program. Cardio workout Examples include swimming, running, and dancing. These exercise does not need any gym equipment and expensive training session. Just learn how to swim, how to dance and run properly. It has a effective benefit on your body when you are doing these type of aerobic workouts.
Strength Training:
Strength exercises helps you to increase your muscle power and strength. Strength exercise examples are resistance training, plyometrics, weightlifting, and sprinting. Remember, follow a proper trainee when you are doing strength workouts.
Calisthenics (body weight) Training:
Calisthenic moves can be performed even without gym equipment using through large muscle groups. You can do it at a medium aerobic pace. Examples include lunges, squats, sit-ups , pushups, and pull-ups. Some of the calisthenics workouts are described bellow:
Squats:
First, Start it by standing with the feet shoulder-width apart, then Bend your knees and push the hips back, as if you are sitting down on a chair. You should try to squat down as far as possible. From the bottom of the movement, push your legs to return up. Try to keep your head and back straight during this exercise. You will have to avoid extending the knees farther than the toes as there is a chance that it can damage the knee joints.
Pushups:
Turn your face, down to the floor. Place your hands on the floor to hang on properly, make the elbows facing the toes. Extend your legs backward with toes on ground. Make to tighten your core muscles to keep the body in a straight line properly. Raise the body from ground through using your hand pushing the floor, then make your body lower until your chest touches the floor. It’s important to try to keep your elbows from flaring outward. You may try a knee push-up (resting your knees on the floor) as an easier or beginner’s friendly alternative.
Ab Crunches:
Make your feet flat on the floor by laying on the back and bending the knees at a 90-degree angle. Make cross position your hands over the chest. Curl the upper body toward the knees through engaging the core muscles before returning to the floor, hold your position for a while, and try to keep your head and neck relaxed when you are lifting the upper body.
Plank:
First, be in a pushup position through using forearms flat on the ground. Keep the body in a straight line, then flex the core muscles without letting the hips drop downward, try to hold the position for as long as possible.
Lunges:
First, you have to stand up straight with the feet in a neutral position, then step your right foot in front of the body, bend the knee at a right angle. Your left knee should touch the floor as the leg extends to bring both feet together. Use the heel of the right foot to push back up to a standing position, Repeat the same for the left leg.
Pull-ups:
You will need a pull bar in this workout.
Face the pull bar when you are ready to give pull-ups stand straight properly. Grip the bar with an strong overhand grip and hands at or wider than shoulder-width apart. Pull the body up until the head is over the bar through using your shoulder and arm muscles. Drop the body back down under the bar slowly. Repeat, and enjoy the massive gains!
Jump rope:
Grip the handle of the jump rope tightly. Keep your arms the same width distanced from the center of body. To swing the rope over and under the body, rotate the rope with the wrists in proper speed, then jump properly with your full body properly so that your feet do not touches the rope. Make sure to Keep a slight bend in the knees and point the toes to protect the ankle and knee joints from the rope.
Dips:
Requires dip bars, elevated straight bar (a bar like in Smith set-up) or Parallettes.
Place your hands tightly on the bars. Elevate your body slightly off of the floor keeping your arms straight. Lower your body by bending your arms (forming a 90 degrees at the elbow) while tilting forward, lift your body up by straitening your arms while maintaining a forward tilt.
This routine chart is easy to follow, one week workout example that doesn’t require equipment and it will take only 30–45 minutes of your day to complete. You can make this fitness program as challenging as you want according to your fitness level.
Monday:
Take a 40-minute moderate jog-20 minute pace jog or brisk walk.
Tuesday: Rest.
Wednesday:
Take 10 minutes brisk walk. Then take one minute rest after each set but not between exercises. Stretch afterward. Then, complete the following circuits:
Circuit #1: 3 sets alternating 10 lunges for each leg, 10 pushups, 10 sit-ups
Circuit #2: 3 sets alternating 10 chair-dips, 10 jumping jacks, 10 air squats
Thursday: Rest.
Friday: 30-minute bike ride or moderate-pace jog.
Saturday: Rest.
Sunday: Run, jog, or take a long walk for 40 minutes.
1. Always Stay hydrated:
For maintaining healthy hydration levels, Drinking fluids throughout the day is essential. when you are exercising in hot temperatures, replenishing fluids is essential for maintaining optimal performance. Moreover, hydrating is helpful for you to recover after your workout session and get you ready for your next training session
2. Optimize your nutrition as much as possible:
To support your fitness program, be sure that you are consuming a balanced diet. Food groups are very necessary to sustain healthy energy levels and get the most out of your workout. Carbs has a vital role, as they are important for refueling your muscles before workout session. They are also important for replenish glycogen stores and assist with the absorption of amino acids into your muscles during recovery after workouts. Another important Macronutrient, is protein, in which it helps in improving muscle recovery post workout, repairs damaged tissue, and builds muscle mass. Protein aids in burning body fat while maintaining muscle mass. Healthy fats are also needed for hormones production, and hormonal balance.
3. Warm up before you start:
Warm up before you start your workout. It saves you from vital injuries and also helpful for improving your flexibility and reduce soreness after your workout.
You can start your workout with some aerobic exercises like arm swings, leg kicks, walking lunges, and so on. For more easier, you can warm up by doing some easy movements of the workout session you’re planning to do. For example, you can walk before you run.
4. Cool down and Stretching:
For returning your body to the previous normal stage, cooling down fast is very important for your next workout session. You can take a couple of minutes to cool down that can be helpful for restoring normal breathing patterns and even reduce the chance of muscle soreness. Example of some cool-down ideas: light walking after aerobic exercise, stretching after resistance training or take 5/10 minute rest with deep long breath.
5. Listen to your body:
If you’re totally not used to working out every day in a routine, be concerned about your limits. If you feel too much tired or uncomfortable while doing workout, stop and rest before starting again. Too much too fast isn’t a way to do workout, remember that. If you ever feel pain, try to find out the limits and necessary approaches. Working out harder and faster is not necessarily better after all. Take time to progress in a proper way through your fitness program. Specified and systematic ways can help you maintain your routine in the long term and make out most of it.
Taking a group workout session is also helpful, you can workout with a group or with your friends to be refreshed and make it longer. Moreover, tracking your success rate, such as noting how much you have ran in a day, logging your weightlifting levels or noting your pushups, crunches, walking times can help keep you motivated to improve your personal records comparing it to yesterday’s, It will provide you much mental energy also. The final thing is assuring that you are on the track to progress.
Whether it’s a simple workout plan, several weeks program or nutrition plan only, consistency is key. The level of suitability and how comfortable this plan is, in accordance to your day-to-day life is highly essential and is required for fitness goals achievement and long term success.
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