December 25

Fitness Workouts for Absolute Beginners-Full routine workout

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Full body workout Warm up:

Before starting your full body workout, it’s important to warm up your muscles to prevent injury. A good warm-up can include 5-10 minutes of light cardio, such as jogging or cycling, as well as some dynamic stretches like leg swings and arm circles.

Full body Warm up PRO tips and tricks:

  • Warm Start slowly: Begin with low-intensity exercises, such as walking or light jogging, and gradually increase the intensity as you progress.
  • Focus on dynamic stretches(Warm up): Dynamic stretches involve movement and are a better choice for warming up compared to static stretches, which involve holding a position for a set amount of time. Dynamic stretches help to increase your range of motion and can include leg swings, lunges, or high knees.
  • Use sport-specific movements: Incorporate movements that are specific to the activity you will be doing. For example, if you are going to be playing basketball, you might start with some jumping jacks and then move on to shooting hoops.
  • Don’t skip the cooldown: After your workout, it’s important to cool down with some light stretching and gradually decrease your intensity. This will help your body transition back to a resting state and can prevent muscle soreness.
  • Stay hydrated: Make sure to drink plenty of water before, during, and after your workout to help prevent dehydration.
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Workout Resistance training

Resistance training, also known as strength training or weight lifting, is an important part of any workout routine. It helps to build muscle, increase strength, and improve overall physical performance. Some examples of resistance training exercises include bench presses, squats, deadlifts, and bicep curls. Aim to complete 3-4 sets of 8-12 repetitions of each exercise, using a weight that allows you to complete the last few reps with effort but not to fail.

  • Start with a proper warm-up: It’s important to warm up before you start lifting weights to get your muscles and joints ready for the workout. This can involve light cardio, dynamic stretches, or even just a few reps of the exercises you’ll be doing with a lighter weight.
  • Use proper form: Proper form is crucial for maximizing the effectiveness of your resistance training and minimizing the risk of injury. Make sure to keep your core engaged, maintain good posture, and use a full range of motion for each exercise.
  • Vary your workouts: To continue making progress, it’s important to vary your workouts and challenge your muscles in different ways. This can involve changing the exercises you do, the number of reps and sets, or the amount of weight you use.
  • Take breaks between sets: Resting for a minute or two between sets allows your muscles to recover and prepares you for the next set. This can help you lift more weight and get more out of your workouts.
  • Mix up your routine: In addition to varying the exercises and sets, you can also mix up your routine by changing the type of resistance training you do. This can include using dumbbells, barbells, resistance bands, or even your body weight.
  • Focus on proper nutrition: In addition to your workouts, proper nutrition is crucial for building muscle and recovering from your workouts. Make sure to eat enough protein, carbohydrates, and healthy fats to support your training.
  • Stay hydrated: Drinking plenty of water is important for maintaining good health and supporting your workouts. Make sure to drink plenty of water throughout the day, especially on days when you’re doing resistance training.
  • Get enough rest: Proper rest and recovery are essential for maximizing the benefits of your resistance training. Make sure to get enough sleep and give your muscles time to rest between workouts.
Workout_fitnes
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Workout Cardio: 

In addition to resistance training, it’s also important to include some form of cardiovascular exercise in your workout routine. Cardio helps to improve your cardiovascular health, burn calories, and improve your overall fitness level. Some examples of cardio exercises include running, cycling, swimming, and rowing. Aim to complete at least 30 minutes of cardio per day, at a moderate to high intensity.

Here are some pro tips and tricks for cardio training:

  • Warm up before you start: It’s important to warm up before you start your cardio workout to get your muscles and joints ready. This can involve light stretching, walking, or even just a few minutes of easy jogging or cycling.
  • Use proper form: Proper form is important for maximizing the effectiveness of your cardio workout and minimizing the risk of injury. Make sure to maintain good posture, keep your core engaged, and use a full range of motion.
  • Vary your workouts: To continue making progress, it’s important to vary your workouts and challenge your body in different ways. This can involve changing the intensity, duration, or type of cardio you do.
  • Incorporate interval training: Interval training involves alternating periods of high-intensity exercise with periods of lower-intensity recovery. This can be an effective way to boost your cardiovascular fitness and burn more calories.
  • Listen to your body: It’s important to listen to your body and pay attention to how you’re feeling during your cardio workouts. If you’re feeling tired or short of breath, take a break or slow down. It’s better to take it easy than to push yourself too hard and risk injury.
  • Stay hydrated: Drinking plenty of water is important for maintaining good health and supporting your workouts. Make sure to drink plenty of water before, during, and after your cardio workouts.
  • Wear the right shoes: Wearing the right shoes is important for protecting your feet and joints and getting the most out of your workouts. Make sure to wear shoes that are specifically designed for the type of cardio you’ll be doing.
  • Get enough rest: Proper rest and recovery are essential for maximizing the benefits of your cardio workouts. Make sure to get enough sleep and give your body time to rest between workouts.
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Flexibility training: 

Flexibility training, also known as stretching, is an important part of any workout routine. It helps to improve the range of motion, reduce muscle tension, and prevent injury. Some examples of flexibility exercises include static stretches, dynamic stretches, and yoga. Aim to complete at least 10-15 minutes of flexibility training per day, holding each stretch for at least 30 seconds.

Here are some pro tips and tricks for flexibility training:

  • Start with a proper warm-up: It’s important to warm up before you start your flexibility training to get your muscles and joints ready. This can involve light cardio or dynamic stretches.
  • Use proper form: Proper form is important for maximizing the effectiveness of your stretches and minimizing the risk of injury. Make sure to use a full range of motion and avoid forcing your body into positions that feel uncomfortable or painful.
  • Hold your stretches for at least 30 seconds: Holding your stretches for at least 30 seconds allows your muscles to relax and increases their flexibility.
  • Breathe deeply: Deep breathing can help you relax and get the most out of your stretches. Make sure to take deep breaths in through your nose and out through your mouth as you hold your stretches.
  • Gradually increase your range of motion: It’s important to gradually increase your range of motion over time to avoid injury. Start with smaller movements and gradually work your way up to larger ones.
  • Vary your stretches: To continue making progress, it’s important to vary your stretches and challenge your muscles in different ways. This can involve changing the type of stretches you do or the duration of your stretches.
  • Focus on proper nutrition: In addition to your stretches, proper nutrition is important for supporting your flexibility training and maintaining good health. Make sure to eat a well-balanced diet that includes plenty of fruits, vegetables, and protein.
  • Stay hydrated: Drinking plenty of water is important for maintaining good health and supporting your flexibility training. Make sure to drink plenty of water throughout the day.

Cool down: 

After completing your workout, it’s important to cool down to help your body recover and prevent muscle soreness. A good cool-down can include 5-10 minutes of light cardio, such as walking or cycling, as well as some static stretches like quadriceps stretches and shoulder stretches.

Remember, it’s important to listen to your body and not push yourself too hard. Make sure to rest adequately between workouts and consult with a healthcare professional or personal trainer if you have any questions or concerns.


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