Be Strong. Be Fit.


The Most Basic Exercise Guide for Beginner

December 16th, 2018 · 1 Comment ·


This article is meant for those who are just about to start exercising. You probably know much than me about the benefits of exercising. Exercise helps overweight people lose weight, release stress, stay healthy and the list goes on. If you are a beginner, here is what I have compiled to help you.

When I talk about exercising, it is not about only working out in gym. You can jog, dance, cycle or even doing gardening – any physical activity that increases your heart rate. I normally advise beginner to consider starting off doing 30 minutes of exercise. However, if one finds that it is hard to commit 30 minutes, even 10 minutes a day will make a difference, provided you do it often. The key thing is that you must enjoy what you do. By doing what you like doing it, you will be able to make it a habit.


General Advice:
1) First thing first, evaluate how fit you are for your chosen physical activity. Anyone with major health risks or those who are above 45 years old should get medical advice. Do not just simply assume if you have medical records previously.2) Second, set a goal. What do you want to achieve? To run a 5 kilometers eventually, lose your body fat or just to release your stress? Whatever goals, make sure they are realistic.

3) Start slow and go steady. Many beginners make the mistake of starting out too aggressively, only to give up when they end up tired, sore, or even injured. If you think an aggressive workout will produce instant results, think twice. You have to be patient to see the results. In fact, try to enjoy what you do and develop new habits so that you can stick with it for a lifetime.

What Can You Do As a Start:
Before beginning any fitness activity, it is important to warm up, then do some light stretching.

Once you are warmed up, you can do three different types of exercise for overall physical fitness:

  1. Cardiovascular activity
  2. Strength training
  3. Flexibility training.

You do not have to do all at once, but doing each on a regular basis will result in a more balanced fitness.

Cardiovascular activity. Start by doing an aerobic activity, like walking or running, for a sustained 20 to 30 minutes, four to five times a week. To ensure you are working at an optimum level, try the “talk test”: Make sure you can have a basic level of conversation without being too winded. But if you can easily sing a song, you are not working hard enough. Refer to my another article on target heart rate for optimum fat burning.


Strength training. Start by doing one set of exercises targeting each of the major muscle groups. Try using a weight at which you can comfortably perform the exercise 8 to 12 times in a set with proper form (for safety purpose). Do 2 sets as a start. When you think you can handle more, gradually increase either the weight or the number of set to 3. To maximize the benefits, do strength training at least twice a week. Also, never work the same body part two days consecutively.

Flexibility training. Sustained static stretches three to seven days per week. Each stretch should last 10 to 30 seconds.

Where You Can Exercise?
Exercise does not have to be done at the gym. You can work out in the comfort of your own home. If you can afford to have fitness equipment at home, check out my article on tips of buying one.

If you cannot afford, no worry, you still can use your body weight for some of the exercises such as squats, lunges, push ups, and sit-ups. Check out my write up on Why Body Weight Training?


Having said that, I found out that a commitment to a gym membership makes lot of difference. I know that I will not be able to keep the momentum, and therefore a gym package is one of the best investments I have ever made so far. These two posts may help you to choose a gym membership: 10 Tips To Choose A Good Gym and Don’t Sign Any Gym Contract Before You Read This.

For those who still have no clue, engaging a personal trainer may solve your problem. Refer to a related article on How To Choose a Personal Trainer. .

Enough for today. Hopefully, by now, I have shared some of the useful tips for beginners. Enjoy your workout. Be strong. Be fit.



Category: Health

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