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Exercise Advice for Beginners

By: Chris Nerat

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Tip 1. Take it Slow

The first thing to remember is that your body must adjust to the new stresses placed upon the muscles, joints and connective tissues, and therefore it would be wise to take it easy for the first few weeks. This is known as a "conditioning phase" and being cautious will help you avoid injury and reduce post workout soreness.

A good rule to follow for the first two weeks is to choose 6 to 8 exercises which include all the major muscle groups, and use a weight that allows you to finish 1-2 sets of 10 reps of each exercise in your routine. Use body-weight where possible such as Air Squats for the legs and hips and Incline Push-ups for the chest. You would complete your workout by adding 4 to 6 more exercises to include your back, shoulders, arms and abdominals.

Keep in mind that although the idea is to start out easy during the first 2-weeks, your routine should be reasonably challenging--enough to let you know you have done some work.

Tip 2. Change Is Good

All workout routines have to be changed from time to time to ensure continued results. After your 2-week conditioning phase, you should begin to increase the difficulty of each exercise. Even though there is a variety of ways to accomplish this, You might want to start by increasing the number of repetitions. However, in lieu of setting a specific number, try working within a rep range, such as 15 - 20. This means that the weight or difficulty should be such that you are able to complete 15 reps (with proper form) but hard enough so you cannot get 20.

Make sure to increase the difficulty whenever you are able to perform 20 repetitions. At around 6-10 weeks, things will get much harder meaning you have hit a plateau at which time you will need to modify your program. This can be as easy as changing your rep-range or as complicated as designing an entirely new program. I would suggest a new program, as this will again place different demands on your muscles and help to keep things interesting.

The bottom line is, always change what you are doing so your body has a need to adapt. This will keep your workouts fresh and ensure continued results and holds true with regard to aerobic (cardio) workouts as well.

Tip 3. Take Time to Rest

Allow your muscles time to recover. Giving your muscles a break after a workout is just as critical to success as the workout itself. When you perform a strength training program, you are actually breaking down or creating small tears in the muscle fibers. The minute you complete your workout, your muscles start to repair themselves. It takes around 36 hours for this repair process, during which time your muscles heal and become stronger in anticipation of the next workout. This is how you gain strength and become stronger over time and are able to lift heavier weight. However, if you do not allow your muscles adequate rest, they will not heal properly and could result in strains or injuries.

A good practice to follow is to perform a full-body workout 2 to 3 days per week, and give yourself at least a days rest between workouts, such as Monday and Thursday or Monday, Wednesday and Friday.

Tip 4. Let a Trainer help you

Most beginners need help and should not try to go it alone. If you're sick and need help, you consult a doctor, when you are out of shape, you should consult a personal trainer.
While it may seem easy to follow a freind's advice or a program you have found in a magazine, it cannot take the place of having someone beside you showing you the finer points of an exercise program tailored to your specific needs or goals. Think of personal training as a means to success rather than an unnecessary expense. Hire a trainer and get the results you deserve.

Article Source: http://depositarticles.com/

www.fit4beginners.com Hi, this is Chris Nerat, as a certified trainer with over 25 years experience, I specialize in strength training for beginners. As an expert in the use of free-weights, body-weight, and cable machines, I have helped men and women all over the country lose weight, burn fat, and gain functional strength while devoloping balance, coordination, and flexibility.

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