Guidelines for Workout Schedule for Beginners
When starting a workout, it is important that you monitor your body mass and use exercises which best suit your body composition. Here are some important guidelines you need to follow when starting on an exercise routine for beginners.
Measuring Your Body
Before starting a beginner workout routine, it is important that you design the workout schedule according to your needs. For example, the workout can be aimed at weight loss, muscle gain, or simply for fitness. The first thing you need to do is to weigh yourself, and using a measuring tape, measure in inches, your different body parts like hips, butts, chest, thighs, calves, shoulders, biceps, triceps etc. Note down these measurements in a diary or enter it in a excel sheet in your personal computer.
Cardio Workout/Full body Workout
If you wish to opt for weight loss, then focus on cardiovascular exercises which burn maximum amount of calories. Some of the best options are skipping, running and cross-training on an elliptical machine. For muscle gain, opt for boxing workouts (to build muscles fast), swimming (to build lean muscles) or simply jogging and running. If you wish to enter a beginner workout plan to be in good shape, then opt for simply jogging and running. It is very important that you perform a warm-up session of 10 minutes, before starting on cardio. A warm-up can also be mild jogging.
For muscle training, the best exercises are weight training and floor exercises. However, people aiming at weight loss, who have fat mass in specific body parts, need to concentrate on that part particularly. People who want to gain muscles need to follow weight training exercises for all the muscle sets equally. People looking to just tone-up their body, should stick to light weight exercises. Some examples of muscle training exercises are calf raises, leg extensions, back extensions, etc.
Stretching for Flexibility
Another important aspect of a beginner workout plan is to perform stretching after a workout. Stretching helps to improve flexibility and is necessary to establish the full range-of-motion for your body joints. These range-of-motion exercises are especially advised for people who have undergone a surgery. While stretching, focus on relaxing and breathing slowly.
Keep checking your weight on the first date of every month, and again measure your body parts, to check if you have lost weight in inches or gained muscle mass. After a month, you can add a bit more of weight to your exercises and some more repetitions of weight training exercise.
|1st Week||A cardio session of 45 minutes||½ an hour of cardio followed by 15 minutes of shoulder exercises||A cardio session of 45 minutes||½ an hour of cardio followed by 15 minutes of chest exercises||A cardio session of 45 minutes||½ an hour of cardio followed by 15 minutes of Biceps exercises or can even Rest this day||Rest|
|2nd Week||½ an hour of cardio followed by 15 minutes of abdominal exercises||½ an hour of cardio followed by 15 minutes of lower body exercises|
|3rd Week||½ an hour of cardio followed by 15 minutes of triceps and biceps exercises||½ an hour of cardio followed by 15 minutes of back exercises|