We design workouts for each individual, which means that at SkinSport in Phoenix, AZ, we create workouts for beginners, as well as people of all level of fitness. Our programs are designed specifically to address each person’s weaknesses, needs and level of fitness. Some of our clients have returned after the long shutdown and want to get started, but choose to do it with a beginner routine and quickly get back to where they were previously. That’s a good way for anyone who hasn’t worked out for a while, which makes these workout great for many different situations.
It’s all about NOT overdoing and learning form.
Exercises for beginners are often simple, basic exercises. It’s doing bodyweight workouts that include squats, planks, pull-ups, push-ups and jumping jacks. That’s not all of them, just a start. These simple exercises can be modified to reflect fitness levels. Jumping jacks can be walking jacks. Push-ups can be knee bent push-ups or elevated push-ups. You can use assistance to maintain balance for lunges and squats to get the proper form.
Make sure your program includes warming up and cooling down, plus all types of exercise.
Before you do any exercise, always warm up. Warming up can be any type of activity from jumping jacks to leg swings. It’s all about getting your blood circulating and preparing the muscles. Your program should include exercises for all types of fitness, strength, endurance, flexibility and balance. Stretches, tai chi and yoga are the best ways to increase flexibility. Tai chi and yoga is good for balance. Running, walking or any type of exercise that makes you breathe hard and raises your heart rate are workouts for endurance. Lifting weights, weighted water bottles or using resistance bands or bodyweight exercises improve strength.
If you don’t have weights, you can still build strength.
You can substitute water bottles or milk jugs filled with sand for weights or just use bodyweight exercises to get the results you want. Start with a warm up, such as jumping jacks, followed by a set of squats. Do as few as ten and increase as you get fitter. Do five of the type of push-up that’s best for your fitness level, knee bent, incline or traditional. Follow that with a set of ten walking lunges, alternating legs. Use a water bottle, soup can or dumbbell to do ten dumbbell rows and then immediately do a 20-second plank. Finish the workout with a five-minute cool down by walking around the room.
- If you’re really out of shape, start by simply increasing your movement, riding a bike or walking. Take the stairs instead of the elevator and park further from the store and walk.
- If you want to maximize the benefits of your beginner workout, cut the amount of rest between exercises or modify the intensity during the exercise to make it a High Intensity Interval Workout—HIIT—workout.
- If you’ve never exercised before or it’s been a long time, take your time initially and focus mostly on form. Consistency and form are the two most important factors in any exercise program.
- If you’re a beginner, especially if you’re over 40 or have physical issues, always consult your health care professional before starting any workout program.
For more information, contact us today at Skin Sport Fitness Center