Fitness for beginners should be fun and effective. There is no reason you shouldn't expect great results just because you are a beginner.
The information one this will get you started on the right track and get
you up to speed with more experienced people. You can find specific
fitness programs on our other pages but start by reading the information
on this page.
Results come from fitness training that incorporates every single aspect of resistance training, cardiovascular training, proper nutrition and supplements. You must pay attention to each of these areas.
You also need to know what periodization is and how to incorporate it properly, what tempo you should lift weights at, along with how to cool down when finished.
You need to understand the importance of warming up your muscles, joints, organs and tendons. Fitness for beginners can be high or low intensity but warming up is important with both. It will help you prevent any muscle tears, joint problems etc.
A warm body will help your muscles loosen and become more expandable while you workout and during recovery. When warm blood is traveling throughout your muscle tissue it helps to eliminate waste products and gets the nutrients to where they are needed.
The easiest way is to do light cardio for 10 minutes. Do not do any more than this. If you do, you will just end up draining your muscles to the point where your exercise session will be diminished.
Then stretch your muscles a little bit. Again don’t do too much at this point, just a little bit will do.
You need to have a minimum of one exercise for each muscle group. This is required in order to prevent muscle imbalances.
What exercises you do first, second, third, etc. is a key point of fitness for beginners. You can't just do your exercises in any sequence you please and expect to see good results.
You should work your large muscles before the smaller ones. This will ensure that you will have the energy you need along with all the muscle fibers needed to lift the weights.
Your assistor and stabilizer muscles will also be available to assist the larger muscles to lift more weight.
A quick point, Fitness For Beginners like any level of fitness must include eliminating nutrient deficiencies.
The speed you lift weights is critical. Also known as tempo, it is one area that is often over-looked, but it must not be.
How fast you raise and lower the weight along with how long you pause between plays a key role in how quickly you build muscle and how strong you can become. It also plays a role in injury prevention.
By lifting slower and in a controlled manner you will force your muscles to do the work which in turn will force them to adapt and grow. Whatever or tempo you decide on that is best for you it is a good idea to lower the weight slower than raising it.
A full range of motion must be used on every exercise you do. This will help you build strength in all the muscle fibers you are using. It will also help you to develop your muscles in a much shorter time frame.
By using an appropriate and complete range of motion you will also gently stretch your opposing muscle groups. While working your hamstrings you will stretch your quads as long as your go through the full range.
You will also become more flexible which is another added benefit.
Here are additional Fitness Training Tips that will help more.
If you try to lift weights that are too heavy you will end up using bad form which can lead to serious injuries. It will also prevent you from achieving your goals.
You can also use bad form and not know it if you do any of the following:
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