These are the best workouts for beginners so you can build a solid routine – The Manual

If you’ve never stepped foot in a gym, or it’s been so many months or years that you feel more than a bit rusty, it can feel really overwhelming and intimidating to get going. What are the best exercises for beginners? What workouts should beginners do?
Oftentimes, when we are starting something new, be it exercise or any other type of hobby, home repair project, or otherwise, we turn to our friends for tips and advice. While this can definitely be a great way to learn the ropes, our loved ones sometimes have no idea how much of a novice we really are, and ultimately end up suggesting things that are really beyond our means.
The good news is that there are plenty of well-designed beginner workouts that safely introduce or reintroduce your body to exercising. The best workouts for beginners also help you learn the basic foundation movement patterns and exercises that you will eventually build upon with more advanced progressions and modifications as you get fitter and stronger.
Even when you are just starting out, it’s important that your fitness routine includes beginner workouts that address one or more of the five major areas of health-related fitness: Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Below, we share a few examples of the best workouts for beginners to help you improve your aerobic endurance, build muscle, and lose fat.
“Cardio” generally refers to exercises that improve your aerobic endurance. Depending on your current level of fitness, a challenging cardio workout for a beginner may be as seemingly easy as a brisk walk. Any form of cardio — whether running, cycling, rowing, swimming, or using an exercise machine like an elliptical — will elevate your heart rate and cause you to breathe harder, in an effort to get more oxygen into your body and circulate to your working muscles. Cardio exercises improve your endurance and can improve your body composition by burning calories and increasing your metabolic rate while simultaneously building muscle mass in the muscles targeted by the mode of exercise you’ve chosen.
Begin with a light to moderate intensity, around a 5 on an effort scale of 1-10 with 10 being an all-out effort. If you’re choosing an exercise like jogging, it’s best to adopt the run/walk method. For example, walk for a few minutes, and then try jogging for 30 to 60 seconds. Then walk another 1 to 2 minutes before another 30 to 60-second jog. Aim for a total of 10 to 20 minutes, depending on your current fitness level. Regardless of the exercise modality you choose, beginner cardio workouts should be capped at 20 minutes or so initially. Gradually increase the duration of the workout along with intensity as appropriate.
There are many ways to build muscular strength and endurance. You can use resistance training machines, dumbbells, barbells, and weight plates, resistance bands, kettlebells, medicine balls, sandbags, or even your own body weight. Even if you don’t have access to a gym, or simply prefer to work out at home or outside, there are plenty of excellent beginner strength training workouts you can do that will make you stronger, increase your muscle mass and definition, and reduce body fat. Beginner strength training workouts that use lower weights and a higher number of reps will increase your muscular endurance — their ability to persist during exercise without fatiguing — while workouts that use heavier weights and fewer reps increase the strength and size of your muscles.
Complete two rounds of the following exercises:
For each exercise, use a weight you lift with proper form for the full range of motion for the number of reps given. The weight should feel challenging, especially for the last 4 to 5 reps of each set. Complete two rounds of the following:
Follow the instructions on each resistance machine in the circuit to adjust it according to your body size. Use a weight you can use with proper form and a full range of motion for 10 to 12 reps, but that feels challenging towards the end of each set. Complete two rounds of 10 to 12 reps of the following:
The following are a few helpful tips for making your workouts successful as you start out:
The Essential Guide for MenThe Manual is simple — we show men how to live a life that is more engaged. As our name implies, we offer a suite of expert guides on a wide range of topics, including fashion, food, drink, travel, and grooming. We don’t boss you around; we’re simply here to bring authenticity and understanding to all that enriches our lives as men on a daily basis.

source

Leave a Reply

Your email address will not be published. Required fields are marked *