The Right Way to Start Exercising

When people decide that they could use more exercise in their lives or they have had a long lay off from the gym, they often have difficulty on deciding how to get going again. More importantly the question is " how to exercise." A lot of the times it becomes a big cluster of confusion in their brain. They don't want to go back to their old ways of working out or for people who have never used weights, it becomes a question of " how to workout." Here you will find my suggestions on how to start or get back in the flow of exercise with a simple but effective approach on how to exercise.

The main objective is going to be a transition for your body to ease into exercise so that we avoid over training, extreme soreness, and loss of motivation. You want results right? Everybody usually does! But you also need to start slow in order for the body to get use to consistent exercise and then gradually move into more advanced training as your body starts to adjust. We're also going to discuss an easy way to do cardio either at the gym or at home. You have to exercise in order to be healthy and fit but in order to have all things running on even cylinders you must do resistance training along with cardio for best results. I'm not going to get too scientific here but let's just say that weight training is for building strength and turning body fat into lean muscle and cardio is for burning the most calories, improving your cardiovascular system, and burning body fat in the shortest amount of time possible.

This workout will be for beginners and for those just getting back into working out again. It will be a nice little work out that can be done in 30 minutes once you get the hang of it and should be done three times per week. You will see that I give two of the same exercises for each different exercise in the event one person works out at a gym and another works out at home. This workout can be done either way! Also, we are going to focus our attention to a push / pull beginners core workout to get you started and you will be performing either two exercises in a row or three in a row in order to get your heart rate up while doing this workout. So here we go!

* Be sure to do a couple warm up sets and go from one exercise into the other, perform the sets and rest 90 seconds. Perform 3 sets and then move to the next set of exercises.

Incline Machine Chest Press or Incline Stability Ball Dumbbell Press 3 x 12 reps
High Close Grip Pulldowns or High Resistant Band Pulldows 3 x 12

Flat Machine Chest Press or Flat Stability Ball Dumbbell Press 3 x 12
Cable Rows or Resistance Band Rows 3 x 12

Machine Shoulder Press or Dumbbell Stability Ball Shoulder Press 3 x 12
Preacher Curls or Standing Dumbbell Curls 3 x 12
Tricep Pushdowns or Chair Dips or Bench Dips 3 x 12

Leg Press or Dumbbell Squats 3 x 12
Lying Hamstring Curls or Stability Ball or Chair Hip Thrusts 3 x 12
Standing Calve Raises or One Leg Stair Calve Raises 3 x 12

Cardio:

Treadmill - Start with 15 minutes and work your way to 30 minutes when you fell you can push yourself to that.
Eliptical - Same as treadmill
Fast Walking - 35-45 minutes. If you do fast walking around your neighborhood the best way to make sure your getting the most out of this is to buy a heart rate / Calories Burned wrist watch. You can get these for $20 at Walmart. The reason I recommend this is to keep track of your calories burned and to be sure your heart rate is in the fat burning zone.

This workout should be a great starting point for beginners as well as people who are just getting back to the gym after a lay off. It will show you how to exercise for great beginning results! Perform this work out for no more than 4 weeks. At that point I will change things up. If there are any questions please leave me a comment. Also, I will provide a link where you can go to see pictures of these exercises in case there is any confusion. This will be posted soon! Until next time be safe and stay healthy!






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