Tag Archives: beginners guide to fitness

A Beginner’s Guide to Resistance Training

resistance trainingOne of the first steps to getting into shape is setting up a resistance training program to go alongside your cardiovascular program. Resistance training is defined as a specialized method of training that improves and increases muscular endurance. Machine weights, cables, free weights, and resistance bands are among the few specialized types of training.

  • Machine weights are a great way to start due to the controlled movements of the machine. All you really need to worry about is how much weight and how many repetitions.
  • Cables are a little bit tougher than machine weights because your movements are not controlled, thus allowing the body to be susceptible to injury if not performed correctly. Cables offer hundreds upon hundreds of different exercises for every muscle group of the body. I use cables for a huge portion of my personal workouts as well. (more…)

A Beginner’s Guide to Strength Training

strength trainingEvery exercise routine needs to have a steady balance between strength training, endurance training, and cardiovascular training. Today’s topic, strength training, plays a huge roll in this equation. Strength training has been proven to increase bone density, increase lean muscle mass, improve posture, and reduce the risk of injury. The increase of bone density refers to the strengthening of the bones which helps prevent injury, pain, and arthritis. The increase of lean muscle mass increases the metabolism which allows the body to burn more calories each day and night.

Common questions related to strength training include “How much weight should I use?” and “How many sets and repetitions should I do?”. Let me first say that every “body” is different and will react differently to the situation. Some people may pack on the muscle while others struggle to gain only a little bit. Strength training is a little more advanced than just simple weight training. Proper form and technique is a must and possible injuries could arise if each and every exercise is not performed correctly. Personal trainers or other fitness enthusiasts are typically available if you have questions about your form. (more…)

A Beginner’s Guide to Cardio

treadmillCardiovascular exercise, also known as cardiorespiratory exercise, is defined as physical exercise that is intended to improve the cardiovascular system. The more cardio you do, the more efficient the cardiovascular system becomes with absorbing and transporting oxygen. Cardio is intended to get the heart rate up and to keep it up for an extended amount of time. By doing so, you will help reduce body fat, increase blood flow, decrease anxiety and depression, decrease resting heart rate, and improve the overall strength of the heart.

Beginning the cardio process is somewhat difficult because you definitely do not want to over do it. If you have knee or ankle problems, I recommend using either the stationary bike or the elliptical. If you have no injuries or problematic areas, I recommend using the treadmill. (more…)

A Beginner’s Guide to Weight Training

The process of starting to weight train is somewhat difficult. Many questions like “Which machines should I use?” and “How much weight or how many repetitions?” can seem overwhelming.woman weights

1. The first thing you need to do is figure out your limitations. Fully understand the injuries that you have or have had in the past that may still create a problem today.

2. Next, you need to set a goal. Do you want to reduce body fat, gain weight, increase strength, or increase endurance? Each of these require a modified weight training regimen. (more…)

A Beginner’s Guide to the Gym

Well, 2010 is here and it’s time to start those New Year’s resolutions. A popular resolution by many people is to increase their fitness level. Well, the first step to doing so is finding a gym. Finding the right gym is a difficult process and in some cases a huge hassle. Follow these simple steps below and you will find the right gym/health club.woman working out

Beginner’s Guide to the Gym:

Step 1:  Research several gyms/health clubs and find a few that satisfy your needs/wants.

Step 2: Visit each of those gyms/health clubs and tour them to see if you like or dislike the environment/equipment.

Step 3: Sit down with a membership representative and figure out if you want to do a month-to-month or yearly plan. (more…)

How to Become a Runner: Part 2 Making Progress

runnerI’ve been writing recently about how to start a running program. My first race was a 5K and at that time, I had no idea I would ever get into running and complete a 50 miler. Read my previous post about getting started before moving on to this section about kicking it up a notch.

OK, so you decided to start running, you got your shoes and watch, you set realistic goals, and you’ve started “wogging” (that’s a jog/walk combo). By now, you’ve gone out a few times and maybe you’re even jogging more than walking. It’s time to get a little more serious (just a little). (more…)

How to Become a Runner: Part 1 Getting Started

runnersQuestion: Are you a runner? Do you want to be? Like most people, I never saw myself as a runner. But the day I signed up for my first 5K race, I was “hooked.” I just didn’t realize it. Now, I run distances up to 50 miles! If you would have told me after my first 5K that I would one day run marathons and ultra marathons I would have laughed hysterically. That’s exactly the point. Who knew a runner was lurking inside me? Could there be one in you? Read on to find out.

Prepare Yourself

  • Get clearance. If you’re thinking of starting a running program, or at least trying it out, make sure you are medically able to do so. Most generally healthy people would be cleared. However, if you have a heart condition or past injury, your doctor may put the kibosh on your running dreams. If you’re already cleared for exercise, then it’s time to equip yourself. (more…)