The first step for beginners who want to do fitness, can start training with a light intensity so that the body adapts first. If the body has begun to adapt to light exercises, it can continue fitness training with a heavier intensity.
For beginners, especially women, the initial stage of fitness is to focus on cardio training first, which serves to burn body calories and to develop the cardiorespiratory system. Next, focus on strength training with the aim of building muscle as well as bone density. At least those are some of the correct fitness methods that beginners need to know.
In addition, you should also do static stretching regularly. The goal is to increase the flexibility of the body and to maintain it.
Fitness, it is not an exercise that can be done casually. We must pay attention to several important things so that everything can run optimally.
But what about fitness training that is as recommended? Here we summarize the right way to fitness for beginners.
1. Scheduling Exercises
The first step to proper fitness training is to make a schedule of portions of the exercise.
For beginners, it’s best to make a training schedule in one week for cardio training three times and two strength training.
Examples of training schedules, for example, on Mondays, Wednesdays, and Fridays for cardio sessions, then on Tuesdays and Thursdays for strength training sessions. The creation of such a schedule aims to provide rest time for the muscles and a period of recovery between cardio and strength training sessions. Next, also add a regular 10 to 15 minute static stretching exercise at the end of the weekly workout on the schedule.
2. Cardio Exercises
There are various types of cardio exercises that you can try, especially if you do exercises in the gym, namely stationary bikes, elliptical machines, stair climbers, treadmills, and rower machines.
As a beginner, do lower intensity training first. All the tools for such cardio exercises can be used for cardio exercises of mild intensity.
For women aged 40 years and over, naturally their body’s bone density has decreased due to hormones. Therefore, it is advisable to combine exercises that use legs such as treadmills, stair climbers, and elliptical machines.
At the beginning of a cardio training session, you can exercise for 15 minutes and increase the duration gradually when your cardiorespiratory system has undergone development.
3. Strength Training
The next correct way to fitness is to train strength in a few training sessions. Women have muscle-building hormones with lower levels naturally. In this strength training session can provide effective benefits for accelerating the body’s metabolic rate.
In addition, it also serves to increase lean muscle mass, build strong bone density, and form a healthy body arrangement. Strength training sessions that you can do are chest press, leg press, shoulder press, back rows, leg extensions, to crunches. In each set, do 12 repetitions in each exercise.
4. Flexibility Exercises
The purpose of flexibility exercises in addition to making the body more flexible is to reduce muscle tension. Flexibility exercises can also make posture better so as to reduce the risk of getting injured.
Always stretch at the end of the exercise because the muscles are warm.
5. Bench Press
For beginners in fitness, do bench press exercises which is one of the most recommended exercises when in the gym. In addition, this exercise also does not require complicated equipment. You only need a dumbell or barbell to be able to do this bench press exercise.
Bench Press serves to train the upper body, and make the arm and chest muscles work optimally.
Squats are one of the ways that the muscles of the legs and buttocks are well formed. This is one of the most recommended fitness exercises for fitness beginners. The way to squat is to squat back and then return to a sitting position. Each set consists of 8 to 12 repetitions. You have to do 3 to 4 sets on each squat exercise.
The last most recommended exercise for beginners is named deadlift. The function of the deadlift is to make the muscles in the core and back waist stronger. In addition, this exercise can burn fat in the area around the abdomen. Deadlift exercises have a higher level of difficulty where the abdominal muscles will be involved a lot.
Therefore, it is recommended to beginners who are going to practice deadlift preferably using a belt in the abdominal area. The recommended time to do deadlift training is twice a week because it is included in fitness training sessions that are quite difficult and strenuous.
As a beginner, of course, you are not very familiar with some tools and how to use them. Therefore, when you are in the gym, don’t hesitate to ask the trainer there. In addition, you also need discipline and patience so that the desired results can be seen. Finally, use this guide on how to properly fitness as a first step to form an ideal posture.