DIY Fitness Training for Beginners
If you are considering increasing your physical fitness but don’t want to join a gym, consider developing your own fitness training program at home. Do it alone or do it with some friends. However you choose, make sure to do your research and get your doctor’s approval. There are three areas you need to address when creating your own fitness-training plan. They include cardio, weight training, and stretching.Let’s focus oncardio and weight training.
Cardio training is the kind of exercise you do when you walk, bike, swim, climb stairs, or row a boat. Why spin in a gym? Walk around your neighbourhood, bike at the park or swim in your own pool! It can be any kind of continuous activity that you can maintain for a half hour or so, to start. Within that half hour, develop a 5 – 10 minute warm up, and a 5 minute cool down. If you choose to walk, for instance, spend do someleg stretching, flex your ankles, shift your weight from side to side, and stretch your arms. This increases blood flowand warms your body to avoid injuries. After your cardio walk, and spend 5 minutes cooling down. Walk in circles, bend and flex your back, and shake out your hands and fingers.
Start off by doing your cardio training 2 or 3 times a week. Over time, increase the number of cardio training sessions you do each week, and increase the length of your exercise period.
Weight training varies greatly, depending on your goal. For instance, to loose body fat and gain muscle you would create one type of weight training plan. If you just want to build muscle, your weight-training course will be different.Some people just want to promote their general health and endurance, so their training choices will have a different emphasis. Target the seven muscle groups in your training: the chest, back, shoulders, biceps, triceps, lower body, and abdominals. Choose two weight-training exercises for each group. Then choose the weight, number of repetitions and sets you want to do, depending on your goal.
There’s no need for fancy and expensive weight lifting machines. You can find a lot of your own weight training equipment right in your home. Use twogallon-sized jugs filled with waterfor heavier weights.Use small plastic bottles for dumbbells. A footstool, the stairs, your basketball, and books — use your imagination!