There are two types of people. First, those who work out, and second, those who think they will work out. If you belong to the second category then you are in the right place. Working out is no longer a choice. It has become a necessity, especially for those who lead a sedentary lifestyle. In this article, we will discuss how to start working out especially if you have never set foot in the arena of work-out. Don’t worry, we have got you covered.
Why should you work out?
Working out is a way of transforming our lives, you might have heard.
“Life is a question and how we live it is our answer” so to give meaning or answer to your life you should make it splendid. Working out is the best way to enhance the quality of life. Below are some benefits of working out:
- Helps us maintain a healthy weight
- Reduces the risks of various chronic and heart diseases
- Ensures a healthy and sharp mind
- Substantially reduces the process of aging
- Workout routines build habits of punctuality and discipline
- Gives us physical and mental toughness
- During workouts, certain chemicals are released that uplift your mood
- Promotes better sleep
- Ensures good skin and hair
The list is endless but our point might be clear to you, Do Workout!!!!
Tips for Beginners
- Start with an easy exercise
- Trust the process
- Try to gradually increase your level and time
- You can plan 20 minutes of work out five times a week
- Set realistic goals
- Try to maintain a healthy diet
- Stay Hydrated
- No procrastination
- Consistency is the key
- Be careful, avoid burnout or injury
- Warm-ups and cool ups shouldn’t be skipped
Music to Make Your Workout Better
If you want to start working out but are feeling demotivated, then music is your best friend. Music is nothing less than magic. The right music can uplift your mood instantly. Music has a way of making things better and the same applies to workout sessions; adding music to your workout sessions can make them interesting and fun.
Plenty of workout playlists are available on various music platforms. You can make your own playlist by selecting the songs which motivate you, or the songs which make you feel good about yourself. Now that you have learned all the tips to get started, let’s take a look at some easy workout routines for beginners.
Workout Routine for Beginners
Beginners can start working out at home with simple routines, dedicating 10-15 minutes a day. There are plenty of videos and apps to help you. Here are some exercises to include in your routine. No equipment is needed.
1. Planks
Planks are a static exercise where you hold your body in a straight line, parallel to the floor, using your forearms and toes. This exercise targets the core muscles, helping to build strength and stability.
Benefits:
- Strengthens core muscles
- Improves posture
- Enhances balance and stability
- Reduces back pain by strengthening the spine and abdominal muscles
How to Do:
- Face down with your forearms and toes on the floor.
- Elbows directly under your shoulders, forearms facing forward.
- Relax your head and look at the floor.
- Engage your abdominal muscles by drawing your navel toward your spine.
- Hold this position and gradually increase your plank duration.
Precautions as a Beginner:
- Keep your body in a straight line to avoid strain on your lower back.
- Start with shorter durations and gradually increase as you build strength.
- Ensure your elbows are directly under your shoulders to avoid shoulder strain.
2. Bridges
Bridges involve lifting your hips while lying on your back, creating a straight line from your shoulders to your knees. This exercise primarily targets the glutes and core muscles.
Benefits:
- Strengthens glutes and core
- Improves lower back strength
- Enhances hip flexibility
- Reduces lower back pain
How to Do:
- Lie on your back with your arms on your side.
- Raise your hips to make a straight line from your shoulders to your knees.
- Tighten your buttocks and abdominal muscles.
- Hold this position for as long as you can.
Precautions as a Beginner:
- Ensure your feet are hip-width apart and flat on the ground.
- Avoid arching your back excessively.
- Start with shorter holds and increase gradually to avoid muscle strain.
3. Skipping
Skipping, or jumping rope, is a cardio exercise that involves jumping over a rope swung under the feet and over the head. It is an excellent warm-up and cardiovascular workout.
Benefits:
- Improves cardiovascular health
- Burns calories and aids in weight loss
- Enhances coordination and agility
- Strengthens leg muscles
How to Do:
- Hold both rope handles in one hand and swing the rope to develop a rhythm.
- Jump with the rope, ensuring both feet leave the ground simultaneously.
Precautions as a Beginner:
- Use a rope of appropriate length for your height.
- Start with short durations to build endurance.
- Wear supportive footwear to reduce impact on your joints.
4. Wall Squats
Wall squats, also known as the Devil’s Chair, involve holding a seated position against a wall. This exercise targets the muscles in the front of the thighs, enhancing strength and endurance.
Benefits:
- Builds strength in the legs and glutes
- Improves endurance
- Enhances balance and stability
- Strengthens core muscles
How to Do:
- Your back should be flat against the wall, and your heels on the ground.
- Make a right angle between your hips and your knees.
- Hold the position for as long as you can.
Precautions as a Beginner:
- Ensure your knees are directly above your ankles to avoid strain.
- Keep your back flat against the wall.
- Start with shorter holds and gradually increase the duration.
5. Knee Push-ups
Knee push-ups are a modified version of traditional push-ups, performed on the knees instead of the toes. This exercise is excellent for building upper body strength.
Benefits:
- Strengthens upper body muscles, including chest, shoulders, and triceps
- Builds core stability
- Prepares you for full push-ups
- Enhances arm and shoulder endurance
How to Do:
- Kneel on the floor with your arms at the front.
- Bend your arms to touch the floor with your chest.
- Straighten your arms and repeat.
Precautions as a Beginner:
- Keep your body in a straight line from head to knees.
- Avoid sagging your lower back.
- Start with fewer repetitions and increase gradually.
Bottom Line
These are some tips to get you started, but again, motivation comes from within. As we discussed earlier, it is important to work out, and trust me, your life doesn’t want you to skip the good part and then start working out. It’s you who matter, and only you can take care of yourself.
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Mr. Sunil Navale is a distinguished figure in the world of fitness, fueled by an unwavering passion for well-being. He is trained at the FISAF Singapore, a globally renowned organisation in the fitness industry Read More
