How to start exercising : A beginners guide to working out
Regular workout plan in your daily routine is of significant importance to maintaining healthy mind and body. As elder's tells their young one's that "the healthy mind reside in healthy body". This golden statement is not wrong in any way, we know after coming from schools, colleges, office and their hectic routine work exhaust our mind and body. And at that point of time doing regular exercise and workout in gym can maintain blood flow throughout the body and help in recovery. However, working it into your routine and sticking with it can take some determination and discipline. Certain strategies can help you keep it up
Working out daily can give you a sense and feel of its benefits in your body and well-being.
And your firm determination , discipline, patience and regular hard work in Gym will help you in doing daily activities more efficiently and keep your body active throughout the day for this long journey of Beautiful Life which we encountered with the very next day of our life.
If you’re considering starting to exercise but don’t know where to begin, this article is for you. Here’s all you need to know about starting a routine and sticking to it.
Why Exercise ?
Daily physical activity has been found to have a great health benefit.
Its basic advantages include helping you achieve and maintain a healthy body weight and muscular mass, as well as lowering your risk of chronic diseases.
In addition, studies have shown that exercise can improve your happiness, mental health, sleep quality, and even your sexual performance.
And that is not all. It can also help you maintain a healthy energy level.
In short, exercise is effective and can enhance your life.
Major steps of scientific workout plan
At first you have to warm up your body to activate your different body part muscles, regulates the blood flow in body , and reduce the risk of injury , and prepare the body for more intense workout.
Doing warmup before workout help you increases muscle elasticity and joint stability, enhances performance and reducing stiffness.
Warm up exercise:-
1- Perform 2 Sun salutation (surya namaskar) , it helps you in stretching whole body.
2- Do 2 sets of High knees each for 30 seconds
3- Do 2 sets of jumping jacks each for 30 seconds
4- Do 2 sets of planks for each for 30 seconds.
And now start doing workout -
For the very first week our workout plan is going to be a mix of all body parts exercise because it helps in activating the cells and muscle of the body and activating them slowly is the best otherwise it can cause injury and pain. And this week we will do exercise at least for 30-45 minutes. Please
take 30 seconds break between each sets, it is very important component
between doing exercise it help you in recovery. One most important
thing have a sip of water after every set, otherwise you will feel
dehydrated after the workout session. Here we will repeat exercise on alternate days so the same muscle get targeted at least for 3 time in first week.
Monday-Wednesday-Friday:-
@ 2 sets of Lat pull down each consist of 10-12 reps .
@ 2 sets of chest press on machine or peck deck fly each consist of 10-12 reps.
@ 2 sets of shoulder press or overhead barbell press each consist of 8-10 reps.
@ 2 sets of biceps barbell curl or dumbbell curl each consist of 10-12 reps.
@ At last, 2 sets of leg press each consist of 10-12 reps.
That's all for Monday, Wednesday, Friday...
Tuesday-Thursday-Saturday:-
In these three days our focus should be on cardio exercise for 30-40 minute. These exercise help in elevate heart rate which will increase the air carrying capacity of lungs which leads to not get tired early. Please take 30 seconds break between each sets, it is very important component between doing exercise it help you in recovery. One most important thing have a sip of water after every set, otherwise you will feel dehydrated after the workout session. So here is the plan for cardio exercise:-
1- Running on treadmill for at least 5-8 minute,
2- spinning bike(exercise bicycle) for at least 5-8 minute,
3- Jumping rope or jumping jack 2 sets for 30-40 seconds,
4- High knees 2 sets each for 30 seconds,
5- Pull ups or chin ups 3 sets each for 5 reps,
6-Body weight squat 3 sets each of 12 reps,
7- Lunges 2 sets each of 10-12 reps,
8- Mountain climbers 2 sets for 30-30 seconds
Here is the workout plan for First week on alternate days it will help you in getting ready for upcoming week of exercise which will going to be interesting and intense ...
After first week of exercise hitting every body parts we activate the cells and muscle to cope up with the upcoming week of exercise which will help you in building Muscle and gain weight. Now for the next FIVE weeks we will delve into intense workout plan. In this plan we will target TWO muscle every alternate days and between theses days we will do Cardio session and full day rest on Sunday..So here we go :-
Monday:- Back and Biceps
1- Lat pull down ( keeping our hands little more wide than the width of our shoulder by gripping the bar over hand ) and perform
3 sets each consist of 10-12 reps
2- Under hand Lat pull down ( keeping hands at the width of our shoulder) and perform
3 sets each consist of 10-12 reps .
3- Dumbbell Rows ( here i will put image of this exercise to get the idea) and perform
3 sets each consist of 10-12 reps
4- Dead lift ( it is the mother of all exercise it hits no of muscle of the body) it will strengthen your lower back and improve the body posture
3 sets each consist of 6-8 reps
Now we will switch to biceps :-
1- Straight barbell curl not EZ curl( zigzag)
keep your grip at the width of your shoulder and perform
3 sets each consist of 8-10 reps
2- Dumbbell biceps curl
3 sets each consist of 8-10 reps
3- Dumbbell hammer curls
3 sets each consist of 8-10 reps.
Congratulation you did a great workout for back and biceps it will surely benefit and improve the targeted muscle.
On Tuesday we will do cardio exercise which will help us in improving the stamina and lungs capacity for intense workout..Here is the plan ,
Tuesday:- Cardio,
1- Running on treadmill for at least 5-8 minute,
2- spinning bike(exercise bicycle) for at least 5-8 minute,
3- Jumping rope or jumping jack 3 sets for 30-40 seconds,
4- High knees 3 sets each for 30 seconds,
5- Pull ups or chin ups 3 sets each for 8-10 reps,
6- Body weight jumping squat 3 sets each of 12 reps,
7- Burpee 1set of 12-15 reps
8- Mountain climbers 2 sets for 30-30 seconds
Hurrah! you have done great job now we will move on
Wednesday :- Chest and Triceps
1- Incline Dumbbell press
3 sets each consist of 8-10 reps
2- Flat bench press
3 sets each consist of 8-10 reps
3- Decline bench press
3 sets each consist of 8-10 reps
4- Peck deck fly or butterfly or Chest press machine
3 sets of 10-12 reps
5- Dips on parallel barbell
2 sets of 5-7 reps
let's move on Triceps:-
1- EZ bar skullcrusher
3 sets of 6-8 reps
2- Triceps push down bar
3 sets of 8-10 reps
3- Reverse grip triceps push down bar
3 sets of 8-10 reps
4- Bench dip
1 set of maximum repetition
That's it for Wednesday , congratulation everyone who did this great workout plan ..
Thursday:- Cardio
1- Running on treadmill for at least 5-8 minute,
2- spinning bike(exercise bicycle) for at least 5-8 minute,
3- Jumping rope or jumping jack 3 sets for 30-40 seconds,
4- High knees 3 sets each for 30 seconds,
5- Pull ups or chin ups 3 sets each for 8-10 reps,
6- Body weight jumping squat 3 sets each of 12 reps,
7- Burpee 1set of 12-15 reps
8- Mountain climbers 2 sets for 30-30 seconds
Hurrah! you have done great job now we will move on
Friday:- Shoulder and Leg .. we put shoulder and leg at last because we get enough time to recover from the pain,
1- Overhead barbell press
3 sets of 6-8 reps
2- Dumbbell side lateral raise
3 sets of 6-8 reps
3- Barbell upright rows
3 sets of 6-8 reps
4- Barbell or Dumbbell shrugs
3 sets of 6-8 reps
Now it's time to hit largest muscle of body i.e., Legs
1- Squat
3 sets of 6-8 reps
2- Lunges
2 sets of 10-12 reps
3- Leg extension
2 sets of 12 reps
4- Leg curl
2 sets of 12 reps
5- Leg press
3 sets of 12 reps
6- Calf raise
2 sets of 20 reps
Well done guys you have made it, now its time to to do the last Cardio session of the week.
Saturday:- Cardio
1- Running on treadmill for at least 5-8 minute,
2- spinning bike(exercise bicycle) for at least 5-8 minute,
3- Jumping rope or jumping jack 3 sets for 30-40 seconds,
4- High knees 3 sets each for 30 seconds,
5- Pull ups or chin ups 3 sets each for 8-10 reps,
6- Body weight jumping squat 3 sets each of 12 reps,
7- Burpee 1set of 12-15 reps
8- Mountain climbers 2 sets for 30-30 seconds
Good job guys you have made it possible , Keep doing this workout plan for the next 5 weeks and you will see amazing result and changes in your body ...In the next blog i will suggest you a great diet plan which will help you in building muscle and weight gain.. In these 6 weeks of workout routine you will surely improve your body and mind which will thank you ...My best wishes are always with you guys keep grinding until you achieve your best ..
Your's
Health Quest Mind
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