First question beginners encounter – where to start. Before buying a gym subscription, determine the goal, with which you are going to work. Want to get rid of some kg? Or to be in good form? Or, maybe, increase your physical endurance? Depending on what kind of result you plan to achieve, choose the direction of the workout.
Strength training is for those who plan to build or strengthen muscle mass. Working on individual simulators, you can work on different muscle groups. With the help of strength exercises, you can give the missing volume to one part of the body and, conversely, reduce the amounts of others.
Aerobic – is a unique exercise, made intact with music. This exercise strengthens cardiovascular and respiratory systems, help lose weight. There are a lot of types of aerobic.
Dance aerobic – is a mix of different dance directions: latin, jazz, hip-hop.
Step-aerobic pass with a particular step bench. Climbing up and down intact with music, you can quickly calm calf and gluteal muscles. Aqua aerobics, as you can understand from the name, involves exercises in the water, more precisely, in the pool. It has a minimum of contraindications – water aerobics is recommended even for pregnant and older adults, but there are a lot of pluses. “Water” exercises strengthen muscles, improve flexibility and endurance.
Before choosing a direction, you have to visit a doctor. The specialist will determine the condition of your organism and recommend loads.
For healthy people consider the optimal combination of strength training with aerobic exercise. But if you have problems with pressure, joints, you see a doctor about any chronic diseases, the best program for you is an individual program. In modern fitness centres, coaches will help to make a plan for classes. Personal trainer services you may pay separately.
If you are short of money, you can pay for one consultation, where you will jointly develop a training program that you will implement independently.
Basic principles of fitness for beginners:
Once you seriously decided to bring the figure in order, remember: uniformity is an indispensable condition. The option “I go for a week – two weeks lazy” will not give any effect. To achieve the result, you need to train at least three times a week for several months after you can go to the system of supportive classes (2 times a week for 30-40 minutes).
- Increasing the load
If you have never done fitness before, you better start with short exercises of 10-15 minutes, then growing them to 30-40 minutes a day. For a start – aerobic exercises, then – simulators.
- No masochism!
You shouldn’t torture yourself with excessive loads, especially in the first month of the workout. Fatigue, of course, should be present, but if you are engaged almost before losing consciousness, and after not finding the strength to reach home – from such training will be more harm than good.
At last, a few more tips for beginners:
- Don’t be afraid to feel awkward.
You are worried, that if you come to fitness-centre, you will feel weird surrounded by flexible sportsman? Or you think that your body isn’t good enough? Completely in vain. Visitors to sports centres come here to take care of their figure, and certainly not to think about yours. Also, each of those present was once the same novice like you. Let their sports bodies be a role model and an additional incentive to achieve good results!
- Pick comfortable shoes and cloth.
It will not only allow to feel more comfortable and confident during a workout but also will make your goal more implemented. Yes-yes! After all, it is unlikely that you will be able to perform the exercises in full force if the shoes reap, and clothing – to restrain movement. Convenient sports equipment, on the contrary, allows you to do more. And, therefore, the result is better!
- Make a plan for a month ahead
And plan for every week. It will help you organise your life and have time, needed to visit fitness-centre. Knowing in advance that tonight you have prepared training, you will be correct in planning your time. And skip less workout.
Remember: the hardest thing to do – is to start. When you have made the first step, moving forward to beautiful figure will be much more comfortable. And, maybe after half a year you will give advises yourself to beginners like you are right now.