Exercise or physical activity is a good way to keep the body fit and healthy. In many diseases such as diabetes, obesity, heart disease, etc, doctors also advise to exercise regularly. It helps to boost the immune system. This way, exercise helps to lower the risk of these diseases in humans and also helps to manage the disease in affected individuals without the use of medications.
Other reasons for doing exercise vary from person to person. The various reasons broadly include:
- Weight loss
- Increasing growth and development
- Preventing ageing
- Strengthening muscles
- Working on athletic skills
- Preventing stress and depression
- Improving mental health
- Increasing self-esteem
For including exercise in day-to-day activities, every person thinks – From where should I start?
So, for those persons or beginners in exercise, following given exercises might be very helpful to build a healthy and fit body:
- AEROBIC EXERCISE
It is an exercise of low to high intensity, which depends primarily on the aerobic energy-generating process. As the beginners for doing exercise have comparatively low intensity, they can easily fit into this exercise regime.
For beginners, the recommended aerobic exercises are running, walking, dancing and swimming. These exercises should be done for atleast 20 to 30 minutes in a day and repeated for 4-5 times in a week.
- Flexibility training
As the joints of the body also need workout, the flexibility training can accomplish this. Flexibility training helps to increase the range of the motion of body. It is recommended to do some warm up for the flexibility exercise to increase the temperature of the muscles and decrease the risk of injury.
It is better to do static stretches for a start. Each stretch should last for 10-30 seconds. They should be done 3-7 days a week.
- Strength training
Strength training is a type of exercise involving the building of muscles with the use of resistance. It can be performed in various ways. Strength training is best for the beginners to build muscles, starting from small to large.
It is suggested that the weight training should be started from the number of sets which can be carried and repeated for atleast 10-12 times. When the weight is felt to be balanced after some days, then, you can increase the weight gradually. Try to do this weight training twice a week which can be obviously increased afterwards.
It may include doing sets such as 10 biceps curls, rest for a few moments and then perform another set of 10 more biceps curls. This will help to build good muscles.
Beside the above given exercises for the beginners, there are some more easy exercises which can be easily performed at home. These are:
- Walking over treadmill
- Strength training with barbells & dumbbells
- Workout with exercise ball
- Training with flexible bands
Weight loss is a major example of the success of exercise along with muscle build-up. Many people have lost good amount of weight by sticking to their regular exercise routine. Many people also go for medications to lose their body weight. Some of them make good choice of clinically-proven herbal supplements such as green coffee bean extracts (like GRECOBE, GCB-70), to lose body weight. But joining the exercise or physical activity with herbal supplements can surely help to lose body weight.
WHICH COMMON MISTAKES TO BE AVOIDED AS A BEGINNER?
- Never use too much weight for a start. Always remember to start lower than you expected and then you can take it to upper level gradually.
- The weight should be increased not more than about 5% at a time.
- Don’t lift the weights too fast. There will be nothing gained by moving through repetitions too quickly.
- The rest periods should be managed properly. You should not rest too much or too less between workouts.
- Always stay hydrated.