Exercise plan
for beginners, for your first week in the gym
Okay, so you've decided to start
exercising, you've signed up for a gym, and packed your gym bag. Cool!
Wondering what's next? Time to create a beginner exercise plan that can boost
your confidence and prepare you for your first gym visits.
While there aren't a set number of hours
you should spend a week exercising, schedule a little extra time in the gym to
learn where the different teams are; And how to use them can save you valuable
time once you're there. These are three great beginner exercises for someone
who can do a few gym visits a week.
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| Exercise plan for beginners |
It's a good idea to try going to the gym a few days a week, if possible. This can help you start your adventure with exercise and make your exercises a normal part of your daily routine. Remember, the key to successful exercise is to warm up the muscles before you start and cool down the muscles immediately after exercising; This can be as easy as a three to five minute walk on the treadmill. After you've warmed up, here are some exercises you can tackle during the first three visits to the gym.
EXERCISE 1: CARDIOVASCULAR EXERCISES
For starters, choose a cardio machine
(such as a treadmill or elliptical) and try to stay there for 20 to 25 minutes
or as long as you can. Start slow and adjust incline, resistance, or speed
gradually if you think you can drive more.
This is a great and simple way to get your routine done slowly and get used to the gym environment. Cardio machines also offer doable exercise for those new to the gym. At Verywell Fit points out, you can "push the limits enough to do more, but not enough to feel breathless or uncomfortable."
EXERCISE
2: BOTTOM OF THE BODY
Large lower body muscle groups are
important because they are responsible for activities such as climbing stairs,
getting in and out of the vehicle, or throwing an object at a furry friend. To
start strengthening your hamstrings, glutes, and quads, use this lower-body
beginner exercise plan that leads you through three rounds of box squats,
lunges, calf raises, and glute bridges. It's a great start to work on those
muscle groups!
EXERCISE 3: TOP OF THE BODY
To balance things, you will have to give
love to the upper body muscle groups. Complete three rounds of the exercises
below during the third visit.
1. Bibs: To start, choose a lightweight and sit with your thighs
under the pads. Grab the bar with an arm opening about the width of your
shoulders. Now pull the bar up to chin height (or slightly lower) and at the same
time keep your back at a slight angle. Without releasing the bar, slowly let
the bar return to the starting position. This counts as a repeat! Try doing 10
reps before pausing.
2. High plank: Start with a "table" posture, with your hands
and knees on the floor and your back parallel to the floor. When you are
stable, extend your legs back until your body forms a straight line from the
top of your head to your heels. Now activate the abdomen and flex the abdominal
muscles. Try to hold this position for 15 seconds before slowly bringing your
knees back to the floor.
3. Dumbbell Chest Press: Grab two dumbbells that you can
lift without straining your muscles. Lie down on a horizontal bench and hold a
dumbbell in each hand forming a 90-degree angle to your upper arm and forearm.
Extend your elbows, away from the rib cage, so they are aligned with your
shoulders. Rotate the wrists so that the palms face forward (toward the
opposite side of the face). Use the chest muscles to push the dumbbells upward
and exhale as you do so. When your arms are fully extended, take a moment to
tighten your chest muscles. Hold this position, and then slowly lower the
dumbbells. Try to lower the weights more slowly than lifting them. That is a
repeat!
If you feel fit, you can choose from
these basic beginner shoulders and arm exercises and incorporate a different
one into your routine each week.
BUILDING SUCCESS
During your first gym visits, just focus
on getting familiar with the equipment and determining a cadence that works for
you.
Remember, hitting the gym is a big step
in the right direction and should be celebrated! Reward yourself for good work
and share your exercise accomplishments with your support tribe made up of gym
buddies by posting on Planet of Triumphs. Trust develops over time, and
everyone has to start with something!
Always, consult your trainer before
beginning any exercise program and diet plan.
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