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Fitness for Beginners: A Guide for Those Who Have Never Exercised

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Trying to come up with an exercise program that will promote a high level of fitness for beginners can be difficult, especially if you have never exercised before. To achieve optimal results, be sure to set goals. This will help you to maximize the time that you spend exercising.

Determine why you want to start Exercising

If you have never exercised in the past, one of the most important steps to take before starting an exercise program is determining your fitness goals. These can be as simple as deciding that you want to become more active, to something as specific as losing a certain amount of weight in a specified time frame. No matter what your fitness goal, it is important to have them clearly outlined in order to make the most of your time spent exercising. Write the goal down on a piece of paper, and paste of your computer, office door, or anywhere else you visit on a regular basis.

Cardiovascular Exercise

Cardiovascular exercise is not only one of the most effective types of exercise, but it also one of the easiest to perform. Cardiovascular exercise is defined as any type of exercises that puts a constant, continual strain on the heart and other cardiovascular organs for an extended period of time. While this typically includes walking, biking, and swimming, other forms of cardiovascular exercise include skiing, kayaking, and even surfing. Research has found that cardiovascular exercise helps in the achievement of two main exericse goals. These include strengthening the cardiovascular system, and helping in weight loss. In order to improve your cardiovascular system, try to get at least 30 minutes of cardiovascular exercise in five days a week. If you are interested in weight loss, this time requirement goes up to 60 minutes of cardiovascular exercise most days per week. With both of these goals, remember that the more intense the exercise will be, the faster you will be able to achieve your goal.

Strength Training

Strength training is a form of exercise that involves putting a strain on working muscles in an attempt to increase both their strength and mass. Increasing your muscle mass not only gives your body a more toned look, but also increases your metabolic rate, thereby helping to burn more calories and aiding in your weight loss goals. In addition, maintaining muscle mass can be important as you age. Muscles help you keep your balance, thereby limiting falls, breaks, and fractures.


Finally, any good exerciser program should include a flexibility program. For best results, try to focus your stretching on the muscles that were stressed during the exercise. For example, if you walked, you will want to stretch the muscles in your legs. In contrast, if you performed bicep curls, you should focus your attention on your arms. For best results when stretching, be sure to hold each stretch for at least 20 seconds. Rest, and do another set of the exercise.

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