Given the current pandemic situation where the COVID virus is raging worldwide, it is sensible to be working out from home. However, unless you have a personal trainer to help you remotely, you might find it challenging to come up with a fitness regimen to follow. If you are exercising for the first time, you won’t have any idea where or how to start. It would help if you considered your age, occupation, fitness level, physical capability, and goal before fixing your schedule.
The Types of Exercises to Consider
Some people exercise to lose weight, add muscle, some to keep healthy, and many others to stay in good shape. Whatever your goal, you have specific exercises for each one.
Cardio exercises are meant to tone up the heart and keep it ticking merrily. Right from brisk walking to jogging, cycling, and swimming, make up a cardio regimen. However, you have to manage some essential warming-up exercises and cycling on a stationary cycle if you are working out at home.
Weight training exercises don’t mean lifting only heavy weights. It is not advisable to try lifting heavy weights if you don’t have some practice. Start with weights you can manage and gradually increase the weight. Weight training helps build the muscles, and more muscles mean you burn more calories. Weight training exercises are suitable for people on a weight-reduction plan. If you are not sure how much weight to start with, talk to your personal trainer, who will guide you accordingly.
Flexibility exercises require you to have a flexible body to enable you to go through each exercise completely. You can start with some basic stretching exercises before graduating to more challenging flexibility training.
Have Your Schedule
Most customized plans may not suit all people. The best option would be to check out some sample schedules that contain a little of all types of exercises. After testing the sample schedule, you can easily create your own program with basic exercises and add advanced exercises as you go. Even while trying the sample schedule, you need to keep in mind your current fitness levels, which helps prevent workout injuries.
Schedules for Beginners
If you are a beginner exercising for the first time, you need to take certain precautions. It is advisable to start your regimen with some simple cardio and muscle strengthening exercises. If you feel that muscle building may be too much initially, stick to the cardio routine for a while.
After each workout session, you need enough time for proper recovery. Your body is getting used to a new schedule and needs to get used to it, allowing it to rest and heal. New exercise activities leave many people with aching limbs and soreness. Don’t overdo things as it will leave you immobile the next day.
Typical Schedule
A typical beginner’s schedule can include a few basic cardio exercises for two or three days. Follow this with muscle training exercises for a couple of days. If you think you can pull it off, try combining both. Also, you must monitor the intensity of the workouts. If you can manage to have a conversation without getting breathless or stopping exercising, you are in the moderate-intensity range, which is excellent for a beginner.
It is advisable to have a three-month schedule, which you should try to follow religiously. If you are exercising with the sole purpose of losing weight, gradually increase the cardio exercise session duration from 15 minutes up to 60 minutes. Cardio causes rapid heartbeat and profuse sweating, which are essential for burning calories.
Summing it Up
The Mantra is to train and never to strain. You can gradually increase the intensity of your exercising and graduate to more grueling workouts as you go.